Participants from my four-week brain-based balance and mobility training classes shared the best personal benefit of the program and every single person noted better walking gait! Wow!
Imagine walking with confidence, increased awareness and feeling more stable.
Steadier walking gait. Walking is a dynamic integrated movement process that requires strength, flexibility, coordination and balance. These students over the age of 65 strengthened muscles of hip and leg needed for stability. They stretched their flexibility and they trained their reflexive stability skills.
Increased awareness of self and surroundings. Peripheral field vision training increases ability to see what you're not looking at. This results in better awareness of floor and objects in your pathway and quicker reaction times to imbalances and threats.
Increased confidence. You feel more in control of your body within your surroundings. This confidence exudes through better posture as a result of increased spatial awareness.
You envisioned yourself walking steady, strong and upright. Make that vision a reality. Get results!
Isn't that the number one purpose of balance training?
To feel more steady on your feet?
To be aware of your body in space?
To know when and how to react in the case of imbalance???
Brains and Balance Training with Coach Kelly
Showing posts with label balance and mobility. Show all posts
Showing posts with label balance and mobility. Show all posts
Friday, November 30, 2018
Wednesday, November 14, 2018
Guess which sister over the age of 74 was most improved in brains and balance class!
I recently finished a four-week Brains and Balance Training session at Fair Oaks United Methodist Church. This class was something special because there were three sisters, ages 74, 83, and 86 taking this balance journey together.
The youngest sister just finished the class and because it helped her so much, she wanted her older sisters, both of whom had suffered a bad fall, to reap the benefits of my four-week brains and balance training program.
As usual, I collect pre and post-senior fitness test scores to measure the efficacy of the intervention; in this case, 8 sessions of small group, brain-based balance and fitness training with assigned homework drills.
Each sister presented with unique challenges to their balance and stability but they all did very well in the class. There were some immediate improvements but the noticeable, "wow, you're moving so much better" changes started in the third week. Taller, level postures. Lengthened spines. Quicker reaction times. Big smiles.
Their nervous systems were integrating both sensory stimulation and motor activation better and the results were evident.
The post-assessment scores proved it! There were some amazing results and the sister with the most improved scores was the oldest!
Lower Body Flexibility:
The 86-year old sister improved her lower body flexibility by 8.5 inches! In FOUR-WEEKS! Day one, she was six and one-half inches away from her toes and the last day, she reached two and one-half inches past those same toes!!!
Not far behind, the 83-year old sister gained an 5.5 inches. The youngest has gained 8 inches but it has taken her a little longer (8-weeks) and there's nothing wrong with that!!!
Lower Body Strength:
Sit down and stand up as many times as you can in 30 seconds. The 86-year old sister did 3 more chair stands, the middle sister did 2 more and the youngest did more 4 more chair stands! She also made it the full 30 seconds without stopping. This was huge because she has COPD. The fact that she can exert high effort and not lose her breath is beyond FANTASTIC! Yay.
Dynamic Balance and Agility:
This tests how quickly they can get up from chair, walk around a cone that is eight-feet away, and return to seated position. This is huge due to the integration of sensory and motor systems for mobility. In the post-test, everyone walked with more stability, awareness, and confidence. The 86-year old was nearly 2.5 seconds faster! WOW!
Amazing results in a short period of time. And this wonderful sisterhood proves that you're never too old to improve strength, flexibility and balance.
Show your sister, or brother how much you care! If you're in the Sacramento region, attend one of my live brain-based balance and mobility classes or attend one of my ABCs of Balance workshops.
If you're not in the area, make sure you sign up for my online balance training course, Balance Training 101. Enrollment begins next week.
Brains and Balance Lady
Formerly known as The Fall Prevention Lady!
The youngest sister just finished the class and because it helped her so much, she wanted her older sisters, both of whom had suffered a bad fall, to reap the benefits of my four-week brains and balance training program.
As usual, I collect pre and post-senior fitness test scores to measure the efficacy of the intervention; in this case, 8 sessions of small group, brain-based balance and fitness training with assigned homework drills.
Each sister presented with unique challenges to their balance and stability but they all did very well in the class. There were some immediate improvements but the noticeable, "wow, you're moving so much better" changes started in the third week. Taller, level postures. Lengthened spines. Quicker reaction times. Big smiles.
Their nervous systems were integrating both sensory stimulation and motor activation better and the results were evident.
The post-assessment scores proved it! There were some amazing results and the sister with the most improved scores was the oldest!
Lower Body Flexibility:
The 86-year old sister improved her lower body flexibility by 8.5 inches! In FOUR-WEEKS! Day one, she was six and one-half inches away from her toes and the last day, she reached two and one-half inches past those same toes!!!
Not far behind, the 83-year old sister gained an 5.5 inches. The youngest has gained 8 inches but it has taken her a little longer (8-weeks) and there's nothing wrong with that!!!
Lower Body Strength:
Sit down and stand up as many times as you can in 30 seconds. The 86-year old sister did 3 more chair stands, the middle sister did 2 more and the youngest did more 4 more chair stands! She also made it the full 30 seconds without stopping. This was huge because she has COPD. The fact that she can exert high effort and not lose her breath is beyond FANTASTIC! Yay.
Dynamic Balance and Agility:
This tests how quickly they can get up from chair, walk around a cone that is eight-feet away, and return to seated position. This is huge due to the integration of sensory and motor systems for mobility. In the post-test, everyone walked with more stability, awareness, and confidence. The 86-year old was nearly 2.5 seconds faster! WOW!
Amazing results in a short period of time. And this wonderful sisterhood proves that you're never too old to improve strength, flexibility and balance.
Show your sister, or brother how much you care! If you're in the Sacramento region, attend one of my live brain-based balance and mobility classes or attend one of my ABCs of Balance workshops.
If you're not in the area, make sure you sign up for my online balance training course, Balance Training 101. Enrollment begins next week.
Brains and Balance Lady
Formerly known as The Fall Prevention Lady!
Thursday, June 28, 2012
Sunday, April 15, 2012
Balance assessments at Senior Health and Wellness Fairs
Out and about in the community, I (The Fall Prevention Lady) have been busy educating about falls and doing balance screenings at senior health fairs. I love interacting with older adults about fall prevention. One lady at Eskaton's Senior Wellness Fair on Wednesday said that "talking with you was the best 5 minutes of my life".
I don't need to tell people how serious a fall can be but I do love increasing awareness of how to reduce the risk of an accidental fall. There are balance training techniques that can change your life instantly. Listen to what I'm saying...I tell you in an easy to understand language and demonstrate easy to do exercises. It's like the "EASY" button I have, "That was easy!!!"
I am getting ready to release a product that every person over the age of 65 should have in order to remain independent. In the meantime, I am getting ready to do some balance assessments, increase awareness of my fall prevention exercise classes and promoting my new product at the Fremont Presbyterian Church's senior health fair.
Praise the Lord. Have a blessed day.
I don't need to tell people how serious a fall can be but I do love increasing awareness of how to reduce the risk of an accidental fall. There are balance training techniques that can change your life instantly. Listen to what I'm saying...I tell you in an easy to understand language and demonstrate easy to do exercises. It's like the "EASY" button I have, "That was easy!!!"
I am getting ready to release a product that every person over the age of 65 should have in order to remain independent. In the meantime, I am getting ready to do some balance assessments, increase awareness of my fall prevention exercise classes and promoting my new product at the Fremont Presbyterian Church's senior health fair.
Praise the Lord. Have a blessed day.
Tuesday, February 28, 2012
Once a week vs. twice a week fall prevention training
Practice makes perfect. We've all heard it before and for most, we have experienced the benefits of practicing a talent or skill in our life. Fall prevention researchers have demonstrated that the more a person practices, the more he/she improves balance skills thereby reducing the risk of an accidental fall. In fact, the majority of research studies that I read for my fall prevention exercise thesis were interventions that occurred two or three times per week.
However there were some studies based on once a week interventions. Although the improvements were not as significant and it is not recommended, older adults demonstrate some improvement from balance training once a week. As a personal fitness trainer, it is recommended that individuals, regardless of age, participate in resistance training at least twice a week, three days if the person is motivated and has a specific goal in mind.
Goals are essential in driving behavior change and I will blog more about SMART goals next. The point of this blog is to discuss frequency of training because I just finished working with my 93-year old in-home client. After meeting once a week for 10 sessions, she showed improvement in all areas of fitness associated with fall risk however she is still a fall risk according to the FAB scale.
Unfortunately, she is too fragile to participate in my community-based classes so we are discussing the importance of continued training. This woman is motivated to do what she must in order to remain independent. She faithfully does the strengthening and stretching exercises that I prescribe for her however like many of my clients, she cannot practice most of the balance exercises alone at home due to the nature of the training; it is challenging and increases the risk of a fall. Always be safe when challenging your balance, especially if you live alone.
So my suggestion....enroll in a progressive, multi-sensory balance and mobility training program that meets twice a week. Engage in strength building exercises at least twice a week. Make stretching part of your daily routine. And try to build endurance through walking, biking, dancing, house cleaning, something to get your entire body moving at least 5 times per week. In other words, TAKE 5 TO EXERCISE every day.
Stay active. Remain Independent.
Kelly Ward, The Fall Prevention Lady
However there were some studies based on once a week interventions. Although the improvements were not as significant and it is not recommended, older adults demonstrate some improvement from balance training once a week. As a personal fitness trainer, it is recommended that individuals, regardless of age, participate in resistance training at least twice a week, three days if the person is motivated and has a specific goal in mind.
Goals are essential in driving behavior change and I will blog more about SMART goals next. The point of this blog is to discuss frequency of training because I just finished working with my 93-year old in-home client. After meeting once a week for 10 sessions, she showed improvement in all areas of fitness associated with fall risk however she is still a fall risk according to the FAB scale.
Unfortunately, she is too fragile to participate in my community-based classes so we are discussing the importance of continued training. This woman is motivated to do what she must in order to remain independent. She faithfully does the strengthening and stretching exercises that I prescribe for her however like many of my clients, she cannot practice most of the balance exercises alone at home due to the nature of the training; it is challenging and increases the risk of a fall. Always be safe when challenging your balance, especially if you live alone.
So my suggestion....enroll in a progressive, multi-sensory balance and mobility training program that meets twice a week. Engage in strength building exercises at least twice a week. Make stretching part of your daily routine. And try to build endurance through walking, biking, dancing, house cleaning, something to get your entire body moving at least 5 times per week. In other words, TAKE 5 TO EXERCISE every day.
Stay active. Remain Independent.
Kelly Ward, The Fall Prevention Lady
Tuesday, January 17, 2012
In-home balance training
A popular trend in the aging industry is "aging in place". The long-term vision of this concept is to help adults remain in their home for as long as possible and in order to do this, homes are modified with future needs in mind. This is great for baby boomers but what about the older generation that has already been living in their home for over 50 years?
I recently started working with two new clients; one is 93 and the other is 90-years old and both have been living in their home for over 40 years. These ladies are very different but the same; both are concerned about falling. One is frequent faller and the other is not. One is well-educated and has been to the best of the best doctors and physical therapists while the other does some exercises in bed.
After one week, both are standing taller and both are very aware of personal limitations. The 93-year old is extremely driven and has high expectations of herself. She constantly compares her body to younger years which must be difficult due to changes due to aging. (As a former collegiate athlete, I see myself in this woman!). Both need to give her body time to adjust, afterall Rome wasn't built in a day.
Both of these women are over 90 years old and have decided to invest in their independence and I am so proud of them. There is nothing better than knocking on the door and seeing eyes light up when I carry in my fall prevention exercise training equipment. These ladies want to not only remain independent but also thrive in their home for as long as possible.
How can you remain in your home?
Contact me today about yourself or a loved one! It's never too late!
I recently started working with two new clients; one is 93 and the other is 90-years old and both have been living in their home for over 40 years. These ladies are very different but the same; both are concerned about falling. One is frequent faller and the other is not. One is well-educated and has been to the best of the best doctors and physical therapists while the other does some exercises in bed.
After one week, both are standing taller and both are very aware of personal limitations. The 93-year old is extremely driven and has high expectations of herself. She constantly compares her body to younger years which must be difficult due to changes due to aging. (As a former collegiate athlete, I see myself in this woman!). Both need to give her body time to adjust, afterall Rome wasn't built in a day.
Both of these women are over 90 years old and have decided to invest in their independence and I am so proud of them. There is nothing better than knocking on the door and seeing eyes light up when I carry in my fall prevention exercise training equipment. These ladies want to not only remain independent but also thrive in their home for as long as possible.
How can you remain in your home?
- Stay home and train
- Join a community-based class
Contact me today about yourself or a loved one! It's never too late!
Saturday, November 19, 2011
All-time record in lower body flexibility improvement....
I just finished teaching a 6-week balance and mobility training program in Elk Grove, CA and the improvements were REMARKABLE. In fact, one lady set an all-time record for improvement in lower body flexibility. On the first day of class, she was only able to come within 9 inches of her toes and on the last day of class, she was able to touch her toes for a 9 INCH gain in lower body flexibility! This 62 year-old lady also significantly increased lower body strength by being able to do four more chair stands in 30 seconds and shaved over half a second off her dynamic balance and agility score.
Everyone is so proud of her; including herself and her husband who was also in the class. This 64 year-old gentleman showed significant improvements as well; increasing percentile rank by 50 percent in both lower body flexibility and dynamic balance and agility while improving lower body flexibility percentile rank 25 percent. This young couple improved so much that they want to continue training to maintain the gains they have made. I recommend they Take 5 to Exercise each day for Maintenance~
Like most of my classes, this was a small group with ages ranging from 62 to 84 years of age. There were two couples; one in their sixties and one in the upper 70s/low 80s. It was interesting to see the healthy competition between the younger couple and the loving encouragement of the older couple as functional fitness levels significantly improved for everyone in the class. The older couple showed significant improvements as well; she improved percentile rank by nearly 50 in all aspects of fitness and he prevented a fall while on vacation by practicing the step strategy to regain his balance.
The other members of class did extraordinarily well, too. This is an active and able group; the exact demographic of the FallProof™ balance and mobility training program. And I now have a record improvement of 9 inches for lower body flexibility. Congratulations, Elk Grove members!
Everyone is so proud of her; including herself and her husband who was also in the class. This 64 year-old gentleman showed significant improvements as well; increasing percentile rank by 50 percent in both lower body flexibility and dynamic balance and agility while improving lower body flexibility percentile rank 25 percent. This young couple improved so much that they want to continue training to maintain the gains they have made. I recommend they Take 5 to Exercise each day for Maintenance~
Like most of my classes, this was a small group with ages ranging from 62 to 84 years of age. There were two couples; one in their sixties and one in the upper 70s/low 80s. It was interesting to see the healthy competition between the younger couple and the loving encouragement of the older couple as functional fitness levels significantly improved for everyone in the class. The older couple showed significant improvements as well; she improved percentile rank by nearly 50 in all aspects of fitness and he prevented a fall while on vacation by practicing the step strategy to regain his balance.
The other members of class did extraordinarily well, too. This is an active and able group; the exact demographic of the FallProof™ balance and mobility training program. And I now have a record improvement of 9 inches for lower body flexibility. Congratulations, Elk Grove members!
Monday, October 31, 2011
The Fall Prevention Lady on Cable TV..
I was honored to be a part of the expert panel on Beatrice Bailey's cable show, "A-Z with Bea". In the falls among an aging population episode, Bea interviewed Dr. Huey Lin of UC Davis, Neil Hershberger of Burger Physical Therapy and me, Kelly Ward, the Fall Prevention Lady!
Dr. Lin discussed the epidemiology of falls, Neil talked about treatment after a fall and I talked about reducing the risk of accidental falls. Together, we point out that although falls are associated with aging, falls are not an inevitable part of the aging process; the risk can be reduced. With this expert panel, Bea offers viewer the medical, the treatment and the prevention perspectives of a fall.
For an older adult, a fall can instantly change her/his life. Everyone on the panel agreed that following a consistent exercise program is the number one way to reduce the risk of a fall. As a balance and mobility specialist, I recommend a thorough, individualized assessment to identify possible causes balance impairment. From this assessment, a qualified instructor or specialist can design a program specific to a person's needs.
However if you do not have access to a balance and mobility specialist, a great place to start is by engaging in a consistent stretching and strengthening program. Regardless of your limitations and/or abilities, you can begin with gentle stretches. Take 5 for Flexibility each day and you will find yourself feeling more energized as you release tension and stress.
Watch The Fall Prevention Lady on A-Z with Bea!
How: http://www.rcctv.org or
Sacramento cable TV channels Surewest 19 or Comcast 20
When: Monday, November 7 @9pm.
Thursday, November 3 and November 10 @7pm
Thank you and stay safe.
The Fall Prevention Lady
Dr. Lin discussed the epidemiology of falls, Neil talked about treatment after a fall and I talked about reducing the risk of accidental falls. Together, we point out that although falls are associated with aging, falls are not an inevitable part of the aging process; the risk can be reduced. With this expert panel, Bea offers viewer the medical, the treatment and the prevention perspectives of a fall.
For an older adult, a fall can instantly change her/his life. Everyone on the panel agreed that following a consistent exercise program is the number one way to reduce the risk of a fall. As a balance and mobility specialist, I recommend a thorough, individualized assessment to identify possible causes balance impairment. From this assessment, a qualified instructor or specialist can design a program specific to a person's needs.
However if you do not have access to a balance and mobility specialist, a great place to start is by engaging in a consistent stretching and strengthening program. Regardless of your limitations and/or abilities, you can begin with gentle stretches. Take 5 for Flexibility each day and you will find yourself feeling more energized as you release tension and stress.
Watch The Fall Prevention Lady on A-Z with Bea!
How: http://www.rcctv.org or
Sacramento cable TV channels Surewest 19 or Comcast 20
When: Monday, November 7 @9pm.
Thursday, November 3 and November 10 @7pm
Thank you and stay safe.
The Fall Prevention Lady
Thursday, October 27, 2011
Where has the Fall Prevention Lady been?
Wow! I can't believe this month is almost over. I've been busy teaching balance and mobility classes, presenting fall prevention workshops, participating in senior health fairs and doing private, in-home fitness training. I absolutely love what I do and I am grateful that I am busy. Being an independent contractor, my job is much more than teaching the classes; I have to maintain individual files, market my services, write blogs, and follow-up with everyone!
As this year comes to an end, I am transitioning from offering 4-week balance and mobility training sessions to 6-week sessions. I have decided to do this due to feedback from class evaluations. Participants love this program and want to continue balance and mobility training. I encourage anyone to repeat the beginner level however the 6-week program will better prepare participants for the next level. Because FallProof™ is a 12-week program, I will offer beginner and advanced levels.
I have started to implement this format change and participants are excited. The 6-week session requires a greater commitment; both of time and money. However when a person considers the value of her/his independence, committing to a 6-week program is an investment. I have a group of older adults in South Sacramento who cannot wait until the next session begins and I am working with a group of adults in Folsom who already signed up for the advanced level! WOO-HOO. When they get it, they really GET it!
Although my ultimate goal to help as many seniors as there are stars in the sky, I have a minimum number of participants required to hold a class. Due to travel expenses and the value of what I am teaching, I have a 7 person minimum. Word of mouth is one of the best forms of advertisement with my population and I am reaching out to new locations in Sacramento. The challenge is some areas are more receptive to new training techniques than others. Thus, there have been some changes in class locations.
So far, for the month of November, I WILL BE teaching classes at Fremont Presbyterian (Sac State)Carmichael Presbyterian (Carmichael), St. John's Retirement Village (Woodland), Creekside Oaks Retirement Community (Folsom), and Parkside Community Church (South Sac). I will offer one more session at the Senior Connection (Fair Oaks) if enough participants express interest after my November 2nd workshop.
I WILL NOT be teaching classes at the Asian Community Center (Pocket area), the Swanston Community Center (near Sac State) or the Consumes Service District (Elk Grove).
Visit my website, The Fall Prevention Lady, to view my class schedule. There is a cost for training. Invest in your future. Your independence is worth it. See you in class.
The Fall Prevention Lady
As this year comes to an end, I am transitioning from offering 4-week balance and mobility training sessions to 6-week sessions. I have decided to do this due to feedback from class evaluations. Participants love this program and want to continue balance and mobility training. I encourage anyone to repeat the beginner level however the 6-week program will better prepare participants for the next level. Because FallProof™ is a 12-week program, I will offer beginner and advanced levels.
I have started to implement this format change and participants are excited. The 6-week session requires a greater commitment; both of time and money. However when a person considers the value of her/his independence, committing to a 6-week program is an investment. I have a group of older adults in South Sacramento who cannot wait until the next session begins and I am working with a group of adults in Folsom who already signed up for the advanced level! WOO-HOO. When they get it, they really GET it!
Although my ultimate goal to help as many seniors as there are stars in the sky, I have a minimum number of participants required to hold a class. Due to travel expenses and the value of what I am teaching, I have a 7 person minimum. Word of mouth is one of the best forms of advertisement with my population and I am reaching out to new locations in Sacramento. The challenge is some areas are more receptive to new training techniques than others. Thus, there have been some changes in class locations.
So far, for the month of November, I WILL BE teaching classes at Fremont Presbyterian (Sac State)Carmichael Presbyterian (Carmichael), St. John's Retirement Village (Woodland), Creekside Oaks Retirement Community (Folsom), and Parkside Community Church (South Sac). I will offer one more session at the Senior Connection (Fair Oaks) if enough participants express interest after my November 2nd workshop.
I WILL NOT be teaching classes at the Asian Community Center (Pocket area), the Swanston Community Center (near Sac State) or the Consumes Service District (Elk Grove).
Visit my website, The Fall Prevention Lady, to view my class schedule. There is a cost for training. Invest in your future. Your independence is worth it. See you in class.
The Fall Prevention Lady
Monday, August 8, 2011
Person living with disability praises benefits of fall prevention exercise
At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Tuesday, July 26, 2011
Hottest trend in fall prevention exercise classes hits Sacramento
As the Fall Prevention Lady, I teach balance and mobility training classes in the Sacramento region. These fall prevention exercise classes meet twice a week for 4-weeks and enrollment is closed after the second class. These beginner level classes are perfect for older adults who have not exercised in years, who have been released from physical therapy but are not ready for community-based 'senior fitness' classes, anyone who has fallen or is concerned about falling.
I have been teaching summer sessions at Parkside Community Church, Clarksburg Community Church, Fremont Presbyterian Church and St. John's Retirement Village. I started at Parkside with a beginner level and now offer intermediate and advanced levels for those who have completed the first level of balance training. These training sessions are progressively challenging and build on skills taught in the first few classes which is why a person cannot join after the first week.
I have just added two new class locations to my September schedule. I will be teaching at the Senior Connection in Fair Oaks and the Carmichael Presbyterian Church. I also added two classes to the October schedule; I will be teaching classes at the Asian Community Center and the Swanston Community Center. And guess what? I have plenty of time in my schedule for more classes!
If you live in the Sacramento region and are interested in hosting or attending a FallProof™ balance and mobility training session, contact me, the Fall Prevention Lady.
Do it for your independence. Do it for your loved ones. Do it for you.
I have been teaching summer sessions at Parkside Community Church, Clarksburg Community Church, Fremont Presbyterian Church and St. John's Retirement Village. I started at Parkside with a beginner level and now offer intermediate and advanced levels for those who have completed the first level of balance training. These training sessions are progressively challenging and build on skills taught in the first few classes which is why a person cannot join after the first week.
I have just added two new class locations to my September schedule. I will be teaching at the Senior Connection in Fair Oaks and the Carmichael Presbyterian Church. I also added two classes to the October schedule; I will be teaching classes at the Asian Community Center and the Swanston Community Center. And guess what? I have plenty of time in my schedule for more classes!
If you live in the Sacramento region and are interested in hosting or attending a FallProof™ balance and mobility training session, contact me, the Fall Prevention Lady.
Do it for your independence. Do it for your loved ones. Do it for you.
Email: info@thefallpreventionlady.com
Telephone: 916-821-5715.
Please note: There is a reasonable cost to attend these classes.
Thursday, July 7, 2011
Awareness of balance systems prevents future fall
I just completed the beginner level session of the community-based FallProof™ balance and mobility training program at Clarksburg Community Church. At the beginning of the third week, participants in this progressively challenging fall prevention exercise class starting to talk about the noticeable changes they were feeling. People proudly shared their July 4th stories, stating how they were able to do things they couldn't do last year or how they noticed a potentially dangerous situation and avoided it or approached it cautiously to prevent a fall. Awareness of fall risk factors coupled with an awareness of FallProof™ training techniques result in safer behaviors which results in reduced risk of a fall.
As their instructor, I immediately notice differences in individual movement patterns and exercise form. I see postures improve, endurance levels increase and balance confidence escalate as people attempt balance challenges that were previously avoided or attempted hesitantly. However the results of this balance training program are not mere observations. Using standardized testing procedures, I collect data (before and after participating in the class) to measure fitness parameters directly related to fall risk.
After the 4-week FallProof™ balance and mobility intervention at Clarksburg Community Church, the 9 participants demonstrated unanimous improvement in dynamic balance and agility, lower body flexibility and/or lower body strength! Everyone improved in at least one category while most improved in all three tests. The greatest improvements were seen in participants who struggled the most during the assessment testing or were more physically deconditioned. In fact, one lady not only improved the number of times she was able to get out of the chair but also DID NOT HAVE TO USE HER HANDS to get out of the chair during evaluation testing! Woo-hoo!
Due to summer heat and crazy schedules, I will not be teaching in July or August at Clarksburg but will resume teaching an intermediate and beginner level in September. During the last session I received so much positive feedback about the class, especially how an increased awareness of fall risk factors and the body systems involved in balance have helped reduce and/or prevent a fall situation. Get educated, get active and Take 5 to Exercise every day!
Praise the Lord!
As their instructor, I immediately notice differences in individual movement patterns and exercise form. I see postures improve, endurance levels increase and balance confidence escalate as people attempt balance challenges that were previously avoided or attempted hesitantly. However the results of this balance training program are not mere observations. Using standardized testing procedures, I collect data (before and after participating in the class) to measure fitness parameters directly related to fall risk.
After the 4-week FallProof™ balance and mobility intervention at Clarksburg Community Church, the 9 participants demonstrated unanimous improvement in dynamic balance and agility, lower body flexibility and/or lower body strength! Everyone improved in at least one category while most improved in all three tests. The greatest improvements were seen in participants who struggled the most during the assessment testing or were more physically deconditioned. In fact, one lady not only improved the number of times she was able to get out of the chair but also DID NOT HAVE TO USE HER HANDS to get out of the chair during evaluation testing! Woo-hoo!
Due to summer heat and crazy schedules, I will not be teaching in July or August at Clarksburg but will resume teaching an intermediate and beginner level in September. During the last session I received so much positive feedback about the class, especially how an increased awareness of fall risk factors and the body systems involved in balance have helped reduce and/or prevent a fall situation. Get educated, get active and Take 5 to Exercise every day!
Praise the Lord!
Thursday, April 14, 2011
A "fun" fall prevention exercise class
I have been teaching group exercise classes to older adults in the Sacramento region for several years. Specifically, the implementation of fall prevention exercise routines has been my area of expertise since my gerontology internship with the Area 4 Agency on Aging in 2006 and the production of my seated exercise program, Take 5 to Exercise. Current research has identified multiple causes of falls and researchers agree that following a consistent exercise program is the number one way to reduce the risk of a fall.
As a certified FallProof™ balance and mobility instructor, I am trained in Dr. Debra Rose's nationally recognized fall prevention exercise program to progressively challenge the body's balance systems.
Yesterday, I overheard several participants talking about how "fun" the class was. They were laughing and smiling after engaging in a one-hour class that focused on training the visual system and practicing gait pattern enhancement variation training.
The key to successful aging is to remain active. In order to stick with a program, it is essential that a person does something she/he enjoys. The community-based FallProof™ balance and mobility exercise classes are not only fun but also designed to reduce the risk of fall. This program is evidence-based, meaning it works when you work it. Give it a try. Otherwise, the only thing you have to lose is your independence....
As a certified FallProof™ balance and mobility instructor, I am trained in Dr. Debra Rose's nationally recognized fall prevention exercise program to progressively challenge the body's balance systems.
Yesterday, I overheard several participants talking about how "fun" the class was. They were laughing and smiling after engaging in a one-hour class that focused on training the visual system and practicing gait pattern enhancement variation training.
The key to successful aging is to remain active. In order to stick with a program, it is essential that a person does something she/he enjoys. The community-based FallProof™ balance and mobility exercise classes are not only fun but also designed to reduce the risk of fall. This program is evidence-based, meaning it works when you work it. Give it a try. Otherwise, the only thing you have to lose is your independence....
Tuesday, March 8, 2011
“It’s a Balancing Act – Fall Prevention in Older Adults”
Today I was a guest on an episode of the Sacramento educational TV series “Older, Fitter, Wiser. The Art of Aging Well”. Dr. Moira Fordyce interviewed me to discuss a public health epidemic among the aging population and how a person can reduce the risk of losing her/his independence. Today, we talked about fall prevention.
As a geriatrician, Dr. Fordyce is familiar not only with the consequences of falls but also factors that increase the risk of falling. Falls are accidents and even though accidents happen, a person can significantly reduce the risk of falling through increased awareness. Fall prevention is much more than picking up throw rugs or having a hallway nightlight. There are multiple causes for falls and fall prevention researchers recommend a multi-factorial approach to fall risk reduction.
Fall risk reduction is about increased awareness. A person needs to be aware of home safety, medication management, physical limitations, and lifestyle choices that increase the risk of falling. When asked the best way to reduce the risk of falling, I replied, "Following a consistent exercise program". I recommend a well-rounded exercise program that includes flexibility, strength, balance and endurance training. I recommend that people Take 5 to Exercise each day.
It's time to get back to the basics, the basic 5 stretches. Start slow, increase gradually. Be patient, stick with it. You can reduce the risk of falling.
See you on Episode #17, Comcast 20 or Surewest 19. I'll keep you posted!
The Fall Prevention Lady
As a geriatrician, Dr. Fordyce is familiar not only with the consequences of falls but also factors that increase the risk of falling. Falls are accidents and even though accidents happen, a person can significantly reduce the risk of falling through increased awareness. Fall prevention is much more than picking up throw rugs or having a hallway nightlight. There are multiple causes for falls and fall prevention researchers recommend a multi-factorial approach to fall risk reduction.
Fall risk reduction is about increased awareness. A person needs to be aware of home safety, medication management, physical limitations, and lifestyle choices that increase the risk of falling. When asked the best way to reduce the risk of falling, I replied, "Following a consistent exercise program". I recommend a well-rounded exercise program that includes flexibility, strength, balance and endurance training. I recommend that people Take 5 to Exercise each day.
It's time to get back to the basics, the basic 5 stretches. Start slow, increase gradually. Be patient, stick with it. You can reduce the risk of falling.
See you on Episode #17, Comcast 20 or Surewest 19. I'll keep you posted!
The Fall Prevention Lady
Tuesday, March 1, 2011
Fall risk assessments at Eskaton's 17th Annual Health and Wellness Fair
As the Fall Prevention Lady™, I strive to increase awareness of lifestyle factors that increase the risk of an accidental fall. According to fall prevention researchers, the physical decline associated with aging is not only a leading cause of falls but also the most preventable cause of the leading cause of accidental death and injury among adults over the age of 65. As 10,000 baby boomers reach retirement status daily, it is up to individuals to take an active role in personal health promotion and disease prevention.
Health fairs are an excellent opportunity to become educated about threats to one’s well being. The purpose of most wellness fairs is to increase awareness of particular health topics and how to improve one’s wellness through the use of on-hand vendor’s services. I love going to senior health fairs and expos because I enjoy educating people about falls and how to reduce the risk of what most people think are an inevitable part of growing older. I specifically like to talk about following a consistent exercise program can significantly reduce the risk of falling.
Eskaton Village Carmichael, 3939 Walnut Ave, Carmichael, CA. 95608. Open to public 12:30pm-2:30pm. Eskaton residents only 8:30am-11:30am. Free.
Message of the day: Go to health fairs and participate in the free testing. Some results may surprise you. Something may motivate you to get active and take responsibility for your well-being. Some vendor services may be just what you need! Always check the vendor’s credibility and do your research but also keep an open-mind.
LOVE…
Monday, February 14, 2011
Challenge yourself, no matter what age...
I have been substitute teaching a senior fitness class for nearly 12 weeks. The group meets twice a week to Exercise, Energize and Enjoy movement and let me tell you, I push this group! These older adults live independently in the community, do not require assistive devices for mobility and are committed to maintaining their independence.
What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.
It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!
What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!
Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.
The Fall Prevention Lady
What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.
It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!
What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!
Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.
The Fall Prevention Lady
Wednesday, January 19, 2011
Tai Chi: Moving for Better Balance Instructor Training Workshop
Recognizing the severity of falls, the California Department of Public Health is organizing a statewide Tai Chi program to reduce fall risk among older Californians. A major part of this program is the training of instructors at the local level. This weekend, January 22-23, 2011, the Northern California instructor training program will be held in Sacramento, CA.
I have been hired as an expert to instruct workshop participants how to perform three of the six fall risk assessments that are part of this program. The first thing I asked who my audience was and who the target population of this program was. Afterall, aging is a unique experience for each of us and there are extreme differences between frail 65 and thriving 85.
The instructor population of this training is current Tai Chi instructors, Physical Activity Coordinators and Instructors, Recreation Therapists and Physical Therapists and the target population for the Tai Chi: Moving for Better Balance program is older adults at risk of falling, due to decreased mobility, history of falls, decreased overall health, and balance deficits.
As more research is done on the role of exercise and fall prevention, the need for standardized assessment procedures and uniform definitions is undeniable. Researchers must be on the same page; measuring the same variables (per definition) in the same manner (per protocol or procedure).
Through standardized pre- and post-study assessments, my research study demonstrated that the FallProof™ at Home DVD series SIGNIFICANTLY increased balance confidence while SIGNIFICANTLY decreasing fall risk. In fact, seven study participants were no longer identified "at risk" of falls after the 12-week balance and mobility intervention.
I am excited about being part of this program and spreading the word about ASSESSMENTS.
The Fall Prevention Lady
I have been hired as an expert to instruct workshop participants how to perform three of the six fall risk assessments that are part of this program. The first thing I asked who my audience was and who the target population of this program was. Afterall, aging is a unique experience for each of us and there are extreme differences between frail 65 and thriving 85.
The instructor population of this training is current Tai Chi instructors, Physical Activity Coordinators and Instructors, Recreation Therapists and Physical Therapists and the target population for the Tai Chi: Moving for Better Balance program is older adults at risk of falling, due to decreased mobility, history of falls, decreased overall health, and balance deficits.
As more research is done on the role of exercise and fall prevention, the need for standardized assessment procedures and uniform definitions is undeniable. Researchers must be on the same page; measuring the same variables (per definition) in the same manner (per protocol or procedure).
Through standardized pre- and post-study assessments, my research study demonstrated that the FallProof™ at Home DVD series SIGNIFICANTLY increased balance confidence while SIGNIFICANTLY decreasing fall risk. In fact, seven study participants were no longer identified "at risk" of falls after the 12-week balance and mobility intervention.
I am excited about being part of this program and spreading the word about ASSESSMENTS.
The Fall Prevention Lady
Monday, September 27, 2010
Fall prevention exercise assessments
To Fall or Not to Fall, that was the question!
On Saturday, Sept 25, Kaiser Permanente and Area 4 Agency on Aging sponsored this fall prevention community event for the purpose of increasing awareness of the severity of falls among the aging population and more importantly, how to reduce the risk of these tragic accidents.
Over 130 older adults in the Sacramento region came to this free event. There were local fall prevention experts on hand to present workshops and conduct different types of assessments. Participants were offered free balance and fitness assessments, medications review, bone density testing, and an emotional health review.
I assessed 55 older adults using the short-form of the Fullerton Advanced Balance scale. It was interesting that 25 out of the 55 participants were identified "at risk" of falls according to their score because that percentage is greater than the 1 in 3 older adults who fall estimates of the CDC. However as the number of baby boomers grows, the number of older adults who will fall grows proportionately. It's time to get PRO-ACTIVE in the prevention of falls.
As a certified FallProof™ instructor, I love the opportunity to educate individuals about exercise and fall risk reduction. A lot of people do not associate EXERCISE and INDEPENDENCE but as a person ages, it is crucial that he/she engage in a consistent exercise program that is designed to reduce the risk of fall.
I will be offering a fall prevention exercise class in the South Sacramento community very very soon. Stay posted as to when and where.
The Fall Prevention Lady
On Saturday, Sept 25, Kaiser Permanente and Area 4 Agency on Aging sponsored this fall prevention community event for the purpose of increasing awareness of the severity of falls among the aging population and more importantly, how to reduce the risk of these tragic accidents.
Over 130 older adults in the Sacramento region came to this free event. There were local fall prevention experts on hand to present workshops and conduct different types of assessments. Participants were offered free balance and fitness assessments, medications review, bone density testing, and an emotional health review.
I assessed 55 older adults using the short-form of the Fullerton Advanced Balance scale. It was interesting that 25 out of the 55 participants were identified "at risk" of falls according to their score because that percentage is greater than the 1 in 3 older adults who fall estimates of the CDC. However as the number of baby boomers grows, the number of older adults who will fall grows proportionately. It's time to get PRO-ACTIVE in the prevention of falls.
As a certified FallProof™ instructor, I love the opportunity to educate individuals about exercise and fall risk reduction. A lot of people do not associate EXERCISE and INDEPENDENCE but as a person ages, it is crucial that he/she engage in a consistent exercise program that is designed to reduce the risk of fall.
I will be offering a fall prevention exercise class in the South Sacramento community very very soon. Stay posted as to when and where.
The Fall Prevention Lady
Thursday, September 16, 2010
Fall Prevention Week
The third week of September is officially "Fall Prevention Week" and as the Fall Prevention Lady, I am excited to see communities become pro-active in the prevention of falls among an aging population, at least for one week!
In Northern California, the Area 4 Agency on Aging and Kaiser Permanente are hosting a free fall prevention community event, "To Fall or Not to Fall". Saturday, September 25th, from 9am-2pm, there will be workshops, assessments and vendors that specialize in reducing the risk of a fall. Because there are multiple causes for falls, there are multiple ways to reduce one's risk of such a tragedy.
I am excited! If you live in the Sacramento region, come out for this FREE community event. Register now....(916) 486-1876.
Get out, get assessed, get informed, be proactive in the management of your well-being.
The Fall Prevention Lady
In Northern California, the Area 4 Agency on Aging and Kaiser Permanente are hosting a free fall prevention community event, "To Fall or Not to Fall". Saturday, September 25th, from 9am-2pm, there will be workshops, assessments and vendors that specialize in reducing the risk of a fall. Because there are multiple causes for falls, there are multiple ways to reduce one's risk of such a tragedy.
I am excited! If you live in the Sacramento region, come out for this FREE community event. Register now....(916) 486-1876.
Get out, get assessed, get informed, be proactive in the management of your well-being.
The Fall Prevention Lady
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