Balance Training Today vs When You Were a Kid

I was working with my "Boomer Power Hour" group the other day and told them it was time for some vestibular training.  The vestibular system is the inner ear balance system where the equilibrium lives and should be required in every senior fitness training class that says it trains balance.  Without proper activation of the vestibular system, balance suffers.

As he put down the resistance band, 85-year old Don asked, "What is vestibular training and where was it when I was growing up?".  I laughed too hard at this because it's true!

Don is a long-term client of mine who originally came to me with complaints of dizziness with head turns, a sensitive visual system and a fear of falling.  Throughout our training sessions, Don has learned about the vestibular system and how to activate the parts of his inner ear that need more activation.

Not a new concept in balance training, 'vestibular' training is common part of next level balance training programs and an essential foundation in brain-based training. Physical therapists are educated in the vestibular system but only work with it if there is a severe dysfunction.

A problem in the vestibular system directly affects balance because the inner ear receptors tell your brain which end is up and which direction you're going.  Without proper input signals, your brain doesn't know which signals are correct and the result is unsteady, dizzy, nauseous.   A dysfunction in the inner ear system will affect every other aspect of your life.

Similar to the other systems of the central nervous system, the vestibular system functions on a "use it or lose it" perspective.  If you don't train the inner ear balance system, you will lose it.     You can try to stand on one leg all day but if you're not training the inner ear balance system,  YOUR BALANCE WILL SUFFER.

The typical senior fitness instructor is not trained in the vestibular system.  As a Z-Health Practitioner, I am trained in the neuro-anatomy and physiology of the vestibular system.  Z-Health Performance trains the top 1% of fitness professionals and I am proud of the education I've invested in and the services I offer older adults.

The vestibular system was discovered decades ago but it's only now with advancements in functional neurology that we are learning more about how to train the canals and otoliths for better performance in daily life.

IF you've been going to the same fitness class and your balance isn't getting better or your neurologist says there's nothing they can do about your dizziness, find a Z-Health Practitioner and learn what YOUR inner ear balance system needs to correct itself.

The Fall Prevention Lady:  I offer private sessions and small group brain-based training classes.  Please contact me for more information:  info@thefallpreventionlady.com

Exercise science changes; so should your exercise program

Exercise science research is constantly unveiling new things about the brain and the body.  As such, trainers should be continually upgrading and modifying their training programs.  

Mike Boyle, featured speaker at the Perform Better's Learn by Doing workshop in San Francisco is a seasoned trainer; he's been a successful strength and conditioning coach in the field for over 30 years.   His presentation was amazing as he jokingly recalled some of the 'old school' training methods we trainers have all used and some of the trending themes in the fitness world over the past few decades.  

It was funny to look back and remember how we all ran out and got blood pressure cuffs to measure the transverse abdomens activation but at the same time, I was laughing inside because of the lack of knowledge he and other main stream fitness coaches have about the brain's function in sports and in life.

It was refreshing to hear Mike and Dana Strong acknowledge and teach the importance of respiration training since oxygen is one of the primary sources of fuel for the brain.  It was funny to see that they disagreed on correct breathing technique.  Ah, that's the fitness world; one trainer will teach you one thing and another coach will teach you something entirely different.

As Mike said, it's crucial that you listen and be humble enough to realize that the methods you've been teaching may have been wrong.  Things change.  With an overwhelming amount of information available to us at any given moment, it's up to you to do research.  Or find a reputable coach who is growing; one who is constantly learning.  One who wants the best for her clients.  

Brain-based training by Z-health is the future of fitness.  The neuro-revolution is upon us. Don't wait ten years for current neuroscience research to reach the general public.  Find a Z-Health Trainer and live maximize your potential.  

Time to try something new in fall prevention

Should we do what we've always done?  Maybe?  But, what if they way we had always done it was wrong?  Lee Cockrell, Creating Magic.

Great quote that every personal trainer, group exercise instructor and program coordinator should consider.  Things change.  Research studies unveil new methods that work and explain why old methods don't work. NOTHING IS FOREVER.

Unfortunately, government agencies only accept evidence-based programs for funding.  This is a disservice to older adults everywhere because by the time the program is approved, it's already outdated.  Newer, more efficient methods of balance training and fall prevention exist.

If you've been following the same program for years, or months and you're not getting results, it's time to try something new.  It's time to open your mind and do something different.

Change and growth occur outside of your comfort zone.  Brain-based training is the future of fitness.  Training your vision, inner ear and joint receptors are the future of training.  If your trainer isn't training your vision, ask why not.

I'm not a eye doctor but I am movement specialist.  Your eyes have muscles, six for each eye.  I train the eye muscles for better eye movement and better vision.  You will be amazed at the results you get when you learn how to move your eyes.

Time to try something new.
Brains and Balance Training with Coach Kelly
Balance Training 101 with Coach Kelly.

Caregiver no longer worried about leaving 92 year old client alone

In-home care is becoming more and more popular not only because older adults want to stay in their homes for as long as possible but also for cost savings purposes.  This is a great option for busy adult children who have jobs but want their parent safe during work hours.

Independent older adults may need assistance with meal preparation, household chores and companionship and there are times when the caregiver has to leave to run errands.  This 'errand' time can be stressful for the caregiver because client safety is their responsibility.   No one likes stress.

I provide in-home balance training services and this caregiver shares her personal testimonial about the improvements she's noticed in her 92yo client since he started brain-based training.   She explains that he can get up without help, is more productive around the house and helps with daily chores.

Think about that; a widower over 90 is contributing to his own care.  This demonstrates that he is confident in his mobility and no longer afraid to do daily tasks.  He's aging with dignity.

Perhaps the best benefit for this caregiver,  and the family,  is that she is no longer worried to leave him alone while she does necessary shopping errands.  Less stress spills over to better care and better care is the ultimate goal.

Let me help your parents.  Let me help your family.  Let me help your caregiver.
It's what I do.  Brain-based training for optimized movement and greater productivity.

info@thefallpreventionlady.com
Mention this blogpost and receive a 20% discount on in-home package of 10 sessions or greater.

Kelly

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!