Spring forward, fall backward. If it was up to me, there wouldn't be ANY falls (especially backward) but as the "Fall Lady", I hear jokes about the season of fall often. Since we turned clocks forward today, I would like to announce my upcoming balance training classes in the Sacramento region.
When I refer to my "classes", I am talking about the FallProof™ balance training sessions that progressively challenge the body's balance systems. Classes meet for one-hour, twice a week, for four weeks; a total of eight classes. Class size is limited to no fewer than 6 and no more than 14 participants.
I conduct pre- and post-assessment fitness data on each person so I allow two hours for the first class so everyone can complete paperwork and get tested. There is a fee that is not covered by insurance yet so contact me if you are interested in this physical-therapy based balance training program.
As of now, I have two balance training sessions scheduled for April in the Sacramento region.
Balance training classes:
1. Presentation of the Virgin Mary Church (4123 Robertson Ave, Sacramento, 95821)
12:30p-1:30p, Monday and Friday
March 31-April 28, 2014
THIS TRAINING CLASS IS FULL
2. Fremont Presbyterian Church (8770 Carlson Dr Sacramento, 95819). Across from Sac State.
9:00-10:15 am, Monday & Friday
April 7-May 2, 2014
Call to register: 916-452-7132
I will keep you posted as new class locations are determined.
Hope to see you in class.
Spring forward!
The Fall Prevention Lady
Showing posts with label balance training for older adults. Show all posts
Showing posts with label balance training for older adults. Show all posts
Sunday, March 9, 2014
Wednesday, August 8, 2012
Fall prevention exercise program
So what are the different types of exercise a person must to do
reduce the risk of a fall? A balanced exercise program that focuses on
functional abilities is what researchers recommend older adults
practice. Researchers have identified four types of exercise a person should be doing to reduce the risk of an accidental fall.
1. Balance training: Obviously if a person wants to prevent a fall, s/he needs to practice balance training. Tai Chi is an excellent way to increase awareness of body position in space and learn how to control your bodily movements but that is just one aspect of balance.
2. Flexibility training: Due to physiological changes associated with aging, our connective tissue loses elasticity resulting in less flexibility with age. This stiffness is more evident in our lower body and affects our walking gait. We need to stretch more as we age. While some types of yoga is good for flexibility training, holding some of the positions in yoga require strength.
3. Strength training: Adults need lean muscle mass if they want to remain independent. Unfortunately, we lose muscle mass as we age. The best thing an older adult can do to reduce the risk of a fall is to strengthen her/his lower body muscles. Strength training or resistance work, has amazing benefits for older adults and it's NEVER TOO LATE to benefit from regular strength training.
4. Endurance training: Often, this type of training elevates the heart rate and has some cardiovascular benefits however I like to think of endurance training for older adults as total body movement sustained for 15 minutes or longer. Increased endurance levels improve the ability to do activities of daily living without fatigue. While walking is great exercise, it is not the only type of movement a person should be doing to remain independent.
So there it is...if you want to reduce the risk of an accidental fall, slip or trip, try to incorporate each type of exercise into your routine. Don't get discouraged and give up...you can do the Basic 5 stretches featured in my Take 5 to Exercise DVD series anytime, anywhere.
If you don't have any idea where to start, I recommend purchasing my new book, The Complete Guide to Fall Prevention. My book describes the different types of exercise, provides step-by-step instructions and pictures of how to get started in a well-balanced exercise program designed to keep you independent.
Get moving to stay independent!
The Fall Prevention Lady
1. Balance training: Obviously if a person wants to prevent a fall, s/he needs to practice balance training. Tai Chi is an excellent way to increase awareness of body position in space and learn how to control your bodily movements but that is just one aspect of balance.
2. Flexibility training: Due to physiological changes associated with aging, our connective tissue loses elasticity resulting in less flexibility with age. This stiffness is more evident in our lower body and affects our walking gait. We need to stretch more as we age. While some types of yoga is good for flexibility training, holding some of the positions in yoga require strength.
3. Strength training: Adults need lean muscle mass if they want to remain independent. Unfortunately, we lose muscle mass as we age. The best thing an older adult can do to reduce the risk of a fall is to strengthen her/his lower body muscles. Strength training or resistance work, has amazing benefits for older adults and it's NEVER TOO LATE to benefit from regular strength training.
4. Endurance training: Often, this type of training elevates the heart rate and has some cardiovascular benefits however I like to think of endurance training for older adults as total body movement sustained for 15 minutes or longer. Increased endurance levels improve the ability to do activities of daily living without fatigue. While walking is great exercise, it is not the only type of movement a person should be doing to remain independent.
So there it is...if you want to reduce the risk of an accidental fall, slip or trip, try to incorporate each type of exercise into your routine. Don't get discouraged and give up...you can do the Basic 5 stretches featured in my Take 5 to Exercise DVD series anytime, anywhere.
If you don't have any idea where to start, I recommend purchasing my new book, The Complete Guide to Fall Prevention. My book describes the different types of exercise, provides step-by-step instructions and pictures of how to get started in a well-balanced exercise program designed to keep you independent.
Get moving to stay independent!
The Fall Prevention Lady
Monday, April 16, 2012
What can I teach you about fall prevention?
I started my next balance training session at Fremont Presbyterian Church last week and there was a 93-year old woman who looked at me and said, "I don't think there's anything you can teach me about fall prevention that I don't already know"....
Ok, I love this woman already! I started talking with her and immediately went into 'balance and mobility specialist/personal fitness trainer' mode as I assessed her posture. I offered a few tips and within 3 minutes, she was sitting taller with a smile on her face. She continued to listen to me as I explained the different types of exercise she needed to do to prevent a fall.
I assessed her in three areas of fitness associated with fall risk. After her daughter completed the health history questionnaire for her mother, I assessed the daughter. Both found the tests interesting and eye-opening. The mother cannot wait to start class on Tuesday and the daughter is considering joining. Regardless of your age, you can benefit from my balance training program.
As they were leaving the mother said to me, "I was wrong, there's so much I'm going to learn about fall prevention from you. THANK YOU". No, thank you.
Praise God.
Ok, I love this woman already! I started talking with her and immediately went into 'balance and mobility specialist/personal fitness trainer' mode as I assessed her posture. I offered a few tips and within 3 minutes, she was sitting taller with a smile on her face. She continued to listen to me as I explained the different types of exercise she needed to do to prevent a fall.
I assessed her in three areas of fitness associated with fall risk. After her daughter completed the health history questionnaire for her mother, I assessed the daughter. Both found the tests interesting and eye-opening. The mother cannot wait to start class on Tuesday and the daughter is considering joining. Regardless of your age, you can benefit from my balance training program.
As they were leaving the mother said to me, "I was wrong, there's so much I'm going to learn about fall prevention from you. THANK YOU". No, thank you.
Praise God.
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