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?

• Stay home and train
• Join a community-based class
  

Take 5 to Exercise each day. As a certified FallProof™ balance and mobility specialist and certified personal fitness trainer, I am available in the Sacramento region to help adults remain independent and thrive in the life they have worked so hard to deserve.

Contact me today about yourself or a loved one! It's never too late!

Pre- and Post-data from Parkside FallProof™ balance and mobility training class

I am a researcher. I enjoy reading fall prevention studies because I appreciate data that demonstrates the influence of an intervention. I am all about evidence-based programming because the numbers cannot hide the results. Today I did evaluations for two of my community-based FallProof™ balance and mobility training sessions here in Sacramento, CA.

The classes were small but the results were huge! The most significant improvement was made by an 81 year old gentleman who on day 1, did 9 chair stands in 30 seconds but needed to use his hands to get out of the chair. After 8 balance and mobility training sessions (and lots of hard work on his part), he was able to get out of the chair 8 times in 30 seconds, WITHOUT USING HIS HANDS! Woo-hoo....he not only increased his lower body strength but also learned and applied center of gravity training techniques! So proud of him!

His wife improved in all three areas of fitness related to fall risk; increasing both lower body strength and flexibility while improving her dynamic balance and agility score, too. In the same class, an 87 year old participant improved her lower body flexibility by 4 inches and was able to complete two more chair stands in 30 seconds.

Finally, I'd have to mention Stacy (name changed). This 83 year old lady improved her lower body flexibility by three and a half inches and was able to get out of chair, walk around a cone and return to seated position one second faster (and more stable) than 4 weeks ago. Although she still has to use her hands to get out of the chair, she was able to do one more chair stand in 30 seconds than the first day of class.

Most notably however was her comment as she left class. Stacy told me that her grandchildren commented her on her improved posture and said how good she looked. She also said that in prior pictures of her, she always leaned to one side. Last week, someone took a picture of her at a luncheon and she was standing tall and even; ears over shoulders, shoulders over hips and both hips and shoulders were level!

Praise the Lord...this program works IF YOU WORK IT.

Balance training is NOT a senior fitness class

I constantly encourage older adults to get active to prevent accidental falls. Fall prevention researchers have identified participation in a consistent exercise program as the number one way to reduce the risk of falls. In other words, older adults must participate in a well rounded exercise program that includes strength, flexibility, balance and endurance training components.

Unfortunately, many older adults think that simply walking everyday will reduce the risk of falling. Don't get me wrong; walking is vital for health and fitness but that is only one component of a fall prevention exercise program. So these adults join the local senior center "exercise" class.
While the stretching, strengthening and endurance activities are fun and can be beneficial IF performed properly, these classes offer more social benefits than fall risk reduction.

Worse yet, activity directors of large adult living communities think they're offering their residents a "fall prevention program" as long as they offer a class where the instructor has people stand on one-leg, walk heel to toe or even close their eyes while standing still.

Numerous fall prevention research studies have demonstrated the significance of participating in evidence-based balance and mobility training techniques to reduce the likelihood of falling. The FallProof™ balance and mobility program is based on six research-based balance training techniques and FallProof™ instructors are certified balance and mobility specialists. This title may not mean much to the average person but professionals can certainly respect specialty certifications because those who attain credentials meet qualifications designed to protect the consumer. With that said....

My community-based FallProof™ classes are NOT senior fitness classes. As a certified FallProof™ balance and mobility specialist, I safely coach older adults to progressively challenge their balance skills as they strengthen and stretch the body to new limits. Participants can rest assured that they are under the guidance and instruction of a trained professional. While my classes are instructional, they also offer the opportunity to meet people living with similar struggles and concerns. And yes, bonding about how difficult I can be counts as socialization!

Have fun, challenge your body and rest assured that you are following a program that works if you work it. Your independence is up to you. I can show you the way but it's up to you to reach the goal. Invest in yourself. Invest in my balance and mobility training sessions. Your balance will be improved because of it.

The Fall Prevention Lady

Fall Prevention exercise research study wants u!

Exercise at home. Learn cutting edge, RESEARCH-BASED techniques developed at the Fall Prevention Center of Excellence. Contribute to the field of knowledge in fall prevention exercise research.

1 in 3 older adults who live in the community will fall each year. Although associated with aging, falls are not a NATURAL part of growing older...the risk can be reduced. Nationally recognized fall prevention expert, DR. DEBRA ROSE, created a multi-dimensional approach to reducing the risk of falling.

Her evidenced-based program begins with a thorough assessment, the Fullerton Advanced Balance (FAB) scale, to identify fall risk. Each person ages differently and therefore has different abilities and weaknesses. The FAB is intended for higher functioning older adults. It is crucial that the assessment tool fit the population.....

If you are an older adult who lives independently at home, have fallen in the past year or are concerned about falling, and live in the Sacramento region, researcher KELLY WARD's fall prevention exercise study might be just for you! She needs study participants who want to exercise at home following the FallProof™ at Home DVD series.
The FallProof™ at Home series consists of 3 progressively challenging DVDs. You are assessed before and after the 12-week study and monitor your individual progress. That's it. The DVD series is for those in the study group and offered to those who are randomly assigned to the control group.

Sacramento research study FULLERTON ADVANCED BALANCE scale clinics:
August 3: Oak Park Community Center. 12:30-5 pm: 3425 Martin Luther King Jr. Blvd. 95817
August 7: Cordova Senior Activities Center. 10-2 pm: 3480 Routier Road. 95827
August 10: Natomas Community Center. 12:30-5 pm: 2921 Truxel Road. 95833
August 18: Eskaton. 1-5 pm. 5959 65th street 95823

Contact Kelly Ward if interested in participating. Participation is strictly voluntary and there is no compensation (pay) for your efforts. livinfit@gmail.com

The Fall Prevention Lady

Centenarians and Fall Prevention Exercise

Yes, yes, yes!!! I had my first centenarian in class this week! And he was a man!

I was late getting to class so when I got to the door, one of my newer students, Laura, said I had a surprise waiting for me. As I turned the corner, I saw that the room was full, there were new members, and 2 of the new faces were men!

Joe, 100 years old, (and obviously a MAN) came to class with his wife, Laura. Last week, she talked to me about his recent fall and I guess she decided to bring him with her! She's a real go-getter, a true survivor who is not afraid to push herself or her husband. And guess what? He did great. It was probably the first time in 100 years that he stretched his hamstrings but I have to say his form was perfect!

The other gentleman, Harold, was also with his wife, Marie. It was the first class for both of them and they did wonderfully. He stretched, struggled and smiled. I could see how good it felt for him to do the stretches. He was grinning as he checked his window and he was not afraid to challenge his balance.

Today was a fabulous day. The type of day that makes me smile from deep down within. To see the room filled with my regulars and the newcomers was such a wonderful feeling, I'm still smiling. The buzz around the facility is that my fall prevention exercises work, the seated exercise routines make you feel good and the instructor knows what she's doing.

Order my Take 5 to Exercise series today and find out what all the buzz is about.

Praising his precious name.

The Fall Prevention Lady

Fall Prevention class: Is it LIVE or is it Memorex?

Modern technology has enabled us to capture just about anything live and play it back, now in high definition, in such amazing quality, it's almost like you're there.  But you're not.  

Too often, skilled nursing and/or assisted living facilities rely on the same 'ol seated exercise videos to meet the required "one hour" of daily activity.  Residents sometimes enjoy the videos but nothing beats a live person teaching a class.

This summer, I was unable to teach my Fall Prevention classes for the City of Sacramento for one month due to scheduling conflicts and a flu-like quarantine.  My participants were getting disgruntled with the same "sit and be fit" videos and I was missing our weekly interactions, not to mention the benefits of consistent stretching and strengthening movements for myself.

True, routine can become stale at times but live interaction with a person who is passionate about what she is doing is irreplaceable.  My Take 5 to Exercise DVD series offers 5 days of different routines where I coach the viewer through the Basic 5 Stretches as well as introduce a new set of exercises each day.

My passion and enthusiasm is evident in my smile and even though I'm not there live in person, I can be.  I am available for refresher courses, encouragement classes, or follow up training.   I love what I do, I love meeting new people and I want to see you succeed.

Remember, "with God, all things are possible".  Mark 10:27

visit www.take5toexercise.com to get started on your consistent Fall Prevention exercise program and who knows, I may be coming to a location close to you.  

Ask and it will be given to you.  

Praise God.

The Fall Prevention Lady

Trainer in a box!

As a person, I'm not familiar with or good at sales.

As an educator, I am good at training, teaching, and motivating.

As a Public health educator, I am passionate about the prevention of disease and promotion of health.

As a gerontologist, I am passionate about the prevention of falls among our aging population.

As a senior fitness trainer, I am passionate about the correct application of consistent exercise and movement patterns to reduce further disability and progression of disease in elders.

As a entrepreneur, I am passionate about my product, Take 5 to Exercise, which combines my all of my above passions on video. I truly want to help seniors reduce the risk of a fall and my product is the perfect way to get an older relative, friend, or yourself moving.

But hey, that's me.

As a fall prevention exercise guideline, Take 5 to Exercise provides a vital service for people want to take responsibility for their well being and get active. This "Personal Trainer in a Box for seniors" provides 15-20 minutes of mindful training where I cue the viewer how to properly do each exercise. There isn't music so there aren't distractions although I do recommend you play your favorite tunes at home if you prefer to exercise with music.

My Trainer-in-a-Box set, 5 days of Take 5 to Exercise dvds, provides guidance and encouragement to a population that can still benefit from the principles of modern scientific study. Personal safety and physical well-being are my primary concerns so you can relax knowing a professional is guiding them through each routine. And your loved ones will be impressed that you bought them sessions with their own Personal Fitness trainer!

Give your parents, or grandparents, the gift of a Personal Fitness Trainer: ME!

Proverbs tells us to honor thy mother and father. Be wise and invest in their future and quality of life. Visit www.take5toexercise.com and order one full week of Personal Fitness Trainer-in-a-Box Fall Prevention routines for your loved ones.

Your Balance Enhancement Specialist