Another Fall Prevention Workshop at Japanese United Methodist

I recently visited Sacramento on a 4-day, four fall prevention workshop extravaganza.  I was excited to visit my old stomping grounds and see some familiar faces.  My first workshop was a return visit to the active Japanese United Methodist Church in South Sacramento.  Health ministry leader Amy Kawahara invited me and made all the arrangements.  After Sunday services,  a group of twenty older adults eagerly waited for me in the gym.

I presented my dynamic 90-minute workshop and had the group doing the different types of exercise recommended to prevent a fall.   First I prepared the group by leading them through a seated warm up.  Afterward, I led them through progressive balance challenges.  This is always a group favorite activity and it allows me to individualize the challenges to each person's abilities.

Once the central nervous system is alive and ready, I encouraged everyone to increase their strength with my Basic 5 Lower Body Strengthening exercises.  And since you have to stretch what you strengthen, I ended the exercise routine with my Basic 5 Stretches.  And because all falls are accidents, I demonstrate how to get up from a fall.  I call this my "HELP, I've fallen and I CAN get up" demonstration.

The Basic 5 stretches are featured on my seated fall prevention exercise DVD series, Take 5 to Exercise.    All the other exercises, including the stretches, are featured in my book, The Complete Guide to Fall Prevention.  Order you copy today.  You can download it directly to your computer or you can order the hardcopy and I will ship it to you. 

Please contact me if you do not feel comfortable doing financial transactions online. 
My number is (916) 821-5715.

Remain independent.  Get moving.  Stay moving. 
Challenge your balance.

The Fall Prevention Lady

Another "ahaaa" moment in fall prevention class

As you know, I teach fall prevention exercise classes throughout the Sacramento region. I am currently teaching a balance and mobility training session at Carmichael Presbyterian Church in Carmichael and this small group is thriving! In fact, they are enjoying the training so much that they want to extend the session from the original 4-week session to the 6-week training package.

In today's class, one lady shared two revelations or "A-HAAAAAAA" moments that she had over the weekend. In other words, the light bulb went off and she suddenly understood, very clearly, two concepts that I have been teaching since the first day of class. These moments occur when a person applies the training principles in everyday life. When she/he is practicing what is taught in class.

Her realization was how important it is to pay attention to where she is looking while standing or walking. A person tends to fall in the direction that she is looking so if you are looking down at the ground, your chances of falling down if something unexpected happens (bumped, stumble, trip) are pretty good.

She went on to tell us that she observed people at the park and EVERY SINGLE PERSON was looking at the ground while walking. She noticed people's forward-rounded postures, chins pointing to the ground (or cell phone) and eyes focused on the ground. I'm not saying to ignore the surface you're walking on but there is a research-based training principle that can help you reduce the risk of a fall simply by changing where you're looking.

Postural awareness is a vital component of my balance training and so is multi-sensory training. We are a vision-dependent society when it comes to balance so I strongly recommend you get into a training program that challenges your vision, vestibular and somatosensory systems, if possible. If not, stay tuned...I am creating a new fall prevention product that will benefit everyone!

Her other A-HAAAA moment? Stay tuned. I will discuss that next time.

FAB clinic at Hart Senior Center

Sacramento has an active group of older adults who are concerned about falling. In addition to regularly attending various exercise classes, these people want to know what they can do to reduce the risk of falling. The best way to reduce the risk is find out your current status and try to improve from there.
16 people registered and attended my second fall risk assessment clinic at the Hart Senior Center and the waiting list is just as long. I assessed each person, one-on-one, using the research-based, scientifically proven Fullerton Advanced Balance (FAB) scale to determine fall risk. Participants also completed additional paperwork as part of my fall prevention exercise research study and will be randomly assigned to a control group or study group. The more data collected can help a professional balance and mobility instructor identify those who are moderate to high risk of falls.
The FallProof™ at Home DVD series is designed to help those who are in this category. The 3-DVD program is designed to progressively challenge one's balance, increase strength and improve flexibility. Creator Dr. Debra Rose is a world-renowned fall prevention expert who is the director of the Center for Successful Aging and the co-director at the Fall Prevention Center of Excellence.
If you are concerned about your balance or a loved one who has fallen, do your research. Invest your time and money in research-based, professionally endorsed products. Don't waste your money on balance manuals or pay for e-courses designed by unqualified personal trainers.

I want to thank the group of individuals who came to the Hart Senior Center on Wednesday to be assessed for fall risk. Congratulations for taking responsibility for your safety and independence.

An advocate, educator and friend,
The Fall Prevention Lady