Every chair stand counts!

Balance.  Strength.  Flexibility.  Endurance.  These are four components of a fall prevention exercise program.   If you are an older adult, it's important that you incorporate a combination of these activities into your daily life if you want to remain independent and prevent a fall.

Maintaining strength is perhaps one of the most important elements an older adult can do to prevent falls.  Your legs are your "fall prevention muscles" says Dr. Debra Rose, creator of FallProof™ balance and mobility training program.  As such, it is absolutely necessary to do leg strengthening exercises.

As part of the evidence-based balance program, Stepping On, one of the daily balance exercises attendees are to do is the Chair Stand.  It's that simple; stand up and sit down.  Set a goal number and do that number each day.  Your body will adapt to this exercise demand and your body will get stronger.  If you need to use your hands to stand up, use your hands.  It will get easier.

One remarkable class participant of mine is living with a progressive disease that affects her muscles.  Rather than give up and deteriorate, this woman is exercising so she can function.  And guess what?  She's getting stronger!   After four weeks of balance training and doing her chair stands at home, she was able to do 4 more chair stands in 30 seconds.  Amazing!  Keep doing your chair stands!

No matter what your condition or limitations, you can get stronger.  You have to believe it to see it.  All it takes is effort.  Get up and sit down.  Several times in a row, everyday.  Keep moving.  Your body was made to be in motion so keep it that way. 

Order my book and start your fall prevention exercise program at home.  Order here:  Complete Guide to Fall Prevention.

Helpful tips to avoid Hip Injuries

Helpful Tips to Avoid Hip Injuries

The hip joint is used for so many movements that the smallest injury can have a large impact. Taking steps to prevent a fall is very important in maintain healthy hips, as well as other joints in the body. As adults age — especially adults with osteoarthritis — hip injuries are usually more severe due to bone and muscle tissue loss. Unfortunately, the more severe the hip injury is, the more likely a doctor is to prescribe hip replacement surgery. While these surgeries have helped thousands of adults, they also come with certain risks. Some patients are forced to deal with faulty implants and serious health complications, many of which require additional surgery.

Avoiding hip injuries is the most important step toward keeping hip joints healthy and strong, and reducing the risk of future hip replacement surgery.

Avoiding Hip Injuries

There are three basic tenets to avoiding hip injury: keep bones, muscles and joints strong, have good balance, and avoid situations that can lead to injury. With those methods in mind, here are some good tips to help avoid hip injury:

·       Nutrition. Part of keeping muscles, bones and joints healthy involves providing them with the nutrients they need to perform optimally, repair damaged tissue and promote new growth to maintain adequate strength. The only way they can get the nutrients they need is through a person's diet. Eating foods rich in vitamins and minerals is essential to overall well-being. Supplements such as calcium, magnesium, Vitamin D, Glucosamine and Chondroitin sulfate are especially beneficial for bones and joints. Always speak with a medical professional or a pharmacist before changing or adding any vitamin or mineral supplements.

·       Exercise. Exercise provides several benefits. It keeps muscles and bones strong, prevents limbs from becoming stiff, enhances flexibility, improves balance and enhances mood. Exercises should be varied between weight-bearing and non-weight-bearing exercises.

Weight-bearing exercises are beneficial because they cause tension between the muscles and bones, which triggers bone growth for added density and strength.  Examples include walking, running and weight-lifting.

Non-weight-bearing exercises put less emphasis on strength and more emphasis on movement, balance and posture. Examples are gentle water exercise, low-impact bicycling, yoga, dancing and Tai Chi.

It's important to note that depending on the intensity of the workout, many non-weight bearing exercises can slip into the weight-bearing category as long as there is enough tension between muscles and bones to trigger bone density increase.

·       Balance. Balance is very important. When adults have good balance, the occasional stumble or trip will not result in a fall. As stability weakens, even small amounts of uneven ground can cause a fall and result in hip injury. Dancing, regular exercise and stretches from a standing position can all help to maintain good balance.

·       Modifications. Consider small changes such as using handrails regularly and holding on to something stable when transferring from a lying or seated position to standing in order to let the body adjust. Install handrails in bathrooms and showers.

Good nutrition, remaining fit and making small modifications to daily activities can help prevent falls and hip injuries that could potentially result in surgical intervention.

Elizabeth Carrollton writes for Drugwatch.com about exercise and health tips to avoid hip injuries, as well as providing helpful information about joint replacements and hip recall lawsuits.

Muscles AND Senses fall prevention

http://thefallpreventionlady.com/fall-prevention-education/muscles-and-senses-fall-prevention

Blind in one eye & can't see out of the other?

I started an intermediate level balance and mobility training session last week and was talking to one of the participants yesterday.  She told me that she absolutely loved my classes and that everyone over 60 years old needed to take my class at least once a year to improve their balance and prevent falls. 

This woman is blind in one eye and used to bump into objects all the time.  Her vision impairment made her feel constantly out of balance (she was not born with this condition) and after several bad falls, she was afraid of falling.  She said that the visual training we do in class has helped her beyond words can explain and that she is walking so much better now. Her quality of life has improved dramatically!  

I have to say that I agree; everyone over the age of 60 should take my class at least once!  However, since I live here in California and cannot be everywhere so I wrote a book that will help get you started in the exact same fall prevention exercise program at home.  In my book, The Complete Guide to Fall Prevention, you will learn the same visual training techniques that have helped this woman who is blind in one eye walk with a steady gait and without a fear of falling.

Unfortunately, the only thing missing will be me and my smiling face!  That's ok, I'm updating my website, The Fall Prevention Lady, so you will be able to see me, hear me and ask me questions!  The book will be ready by June.   Get ready to change your life!

The Fall Prevention Lady,
Kelly Ward, M.S., Therapeutic Aging
FallProof™ Balance and Mobility Specialist
Author, The Complete Guide to Fall Prevention

Mobility 101: "We're walking so much better....."

Balance and mobility:  keeping yourself upright and walking. 
Improved balance and mobility:  enjoying your life without constant fear of falling.

I love teaching (FallProof™) balance and mobility classes in the community.  In my last 6-week training session at Parkside Community Church, I worked with a couple who are both 83 years old and who have been married over 60 years.  They love each other, their family, and their lives.  They took my class because he has a history of falls.  A friend strongly recommended my class to them.

After 12 sessions, his posture improved dramatically and they both improved in all three fitness tests related to fall risk.  Tonight I got a call from them and they wanted to thank me again for my class.  This type of telephone call just makes my day.  Mr. H went on to tell me that my class had changed their lives and that they both were walking so much better.

He was proud to report that they were still doing the exercises that I recommend and that they couldn't wait until the next training session when they'll be in town.  This couple gets it!  They took the tools I gave them and used them to improve their balance. 

It's like I told them on the first day of class, '...the best years of your life are still ahead of you.  Learn how to improve your balance and mobility today to prevent falls and remain independent tomorrow.'

He said he had tons of friends and they all need to take my class!  He also wanted to know if it was alright if he gave them my information. Alright?  Spread the word, my friend. 

My new book, "The Complete Guide to Fall Prevention" will cover everything you need to know to improve your balance and mobility today in order to remain independent tomorrow.....

The Fall Prevention Lady,
Kelly Ward