Stepping On Fall Prevention Training

I'm headed to Madison, Wisconsin today for a 3-day training in the fall prevention program, Stepping On.  The California Department of Public Health is sponsoring me to become educated in this national award winning program that combines education, exercise and assessment as a multifactorial approach to reducing the number of falls among older adults who live in the community.

Just as there are numerous causes for falls, a person must do more than one thing to reduce the risk of falling.  Exercise is by the most effective way but an education about what causes falls is also necessary.  In my book, The Complete Guide to Fall Prevention, I do just that; I educate about fall risks and then demonstrate the different types of exercise a person must do to remain independent.

I am looking forward to becoming certified to instruct the Stepping On program and hope this leads to future employment with the California Department of Public Health and Area 4 Agency on Aging...or maybe a position in Wisconsin!  Good things are going to happen and I am willing to go wherever I am needed.

Praise God for this opportunity!
The Fall Prevention Lady

#1 side effect of most medications and fall risk

If you guessed, "Dizziness", you are right!  Unfortunately, if the medication doesn't make you dizzy, it may cause drowsiness, light-headedness, nausea or fatigue.  Obviously, these side effects increase the risk of losing your balance and if you're taking more than one medication, the risk of falling increases proportionately. 

This dilemma puts older adults in a Catch-22 situation; you need the medication to manage a disease condition but the medication increases the risk of a fall.  The solution?  Fall prevention researchers encourage people to get educated about the medications they are taking and how each drug affects your body.  

It's also good to know how the drug interacts with other medications you are taking and the foods you eating.  Some medications may cancel out the desired effects of another while some drugs can enhance the effects of others.  If you are getting your prescriptions from more than one pharmacy, take all your medications to ONE pharmacist and ask about drug-drug interactions. 

Similarly, some foods can cancel out the desired effect of certain medications.  For instance, grapefruit juice can significantly change the body's ability to breakdown some medications.  A common drug that is affected by grapefruit juice is LIPITOR.   For more common grapefruit-drug interactions visit this link:  CLICK HERE. 

 Get educated about what you are taking and how the drug affects you.  Learn about drug-drug interactions and food-drug interactions.   A great online resource is http://drugs.com

Check out my book, "The Complete Guide to Fall Prevention™" to learn about other medication management tips to reduce the risk of a fall. 

Increasing your awareness,
The Fall Prevention Lady

Pacific Chapter of the Neuropathy Association presentation

I am preparing for tomorrow's presentation for the Pacific Chapter of Neuropathy Association at the Woodland Community and Senior Center.  I will be speaking from 1:30-2:30 and I am excited about educating members of this support group about how to reduce the risk of an accidental fall.

As part of the natural aging process, we lose the ability to feel the ground under our feet.  A person living with (peripheral) neuropathy has lost that ability times ten.  Imagine how difficult it must be to remain balanced if you can't feel the ground under your feet?

The good news is that there are balance training techniques and fall prevention exercises that can significantly reduce the risk of a fall, especially for people with neuropathy.  I am looking forward to this presentation;  education is empowering and hope is my message.

The Fall Prevention Lady,
Kelly Ward

Multi-dimensional approach to fall prevention

Because there different factors that cause a person to fall, fall prevention researchers (yes, they exist and yes, I am one of them) recommend a multi-dimensional approach to fall prevention. Home environment, medication management and activity patterns have been identified as the fall risk factors that a person has a moderate ability to control. Although falls are accidents, a person can significantly reduce the risk of a fall through modification of these areas.

The 2nd Annual Community Fall Prevention event in Sacramento county will feature experts in all areas of fall risk reduction. Participants can attend educational lectures and/or be assessed in various areas of fall risk. Screenings will be offered in the following areas:

1. Vision
2. Blood Glucose
3. Foot clinic
4. Bone Density
5. Blood pressure
6. Hearing
7. Brown Bag (medications with pharmacist)
8. Senior Fitness/Balance Testing

Last year, the most popular attraction was the balance testing and we at the planning commission have predicted that the majority of people will want to be physically assessed for fall risk again this year. This year, I have a team of health and fitness professionals to assist me. I have recruited local physical therapists, fitness instructors and physical therapy students from my alma mater, CSUS, and Sac City College to assist with the Senior Fitness Tests and short-form Fullerton Advanced Balance (FAB) scale.

With the aging of the population, falls are quickly becoming a public health epidemic. As such, it takes a community to increase people about fall risk and how to reduce the risk of accidental falls. I am so excited that senior service providers in Sacramento are coming together to offer this free event to older adults in the area. It's all about collaboration and I am proud to have a multi-talented team to assist me. Thank you so much to my volunteer team!

Educate. Demonstrate. Facilitate.
The Fall Prevention Lady

Fall Prevention grant funding..

It's out there; the funding is available for community-based fall risk reduction exercise and education programs! Governments, corporations, and non-profit agencies are realizing the need for prevention and putting the money out there...you just have to find it.
The directors at the City of Sacramento 50+ Wellness program put their grant writing skills to use, applied for and were awarded over $87,000 in fall prevention programs over the next three years. And guess what? Yours truly is the presenter! Yes, people enjoyed my 3-hour educational workshops so much that I will be presenting them again as part of the second Kaiser funded grant and as part of the Area 4 Agency on Aging's three year grant.
A new feature of my presentation that will be offered by both grant programs is the Fullerton Advanced Balance (FAB) scale screening. I will implement this 10-item fall risk screening in order to increase the awareness of the body systems involved in balance. As a CERTIFIED FallProof™ instructor, I am able to implement this standardized test according to protocol and then provide the participants with some feedback according to my observations.
Although one test is not totally indicative of one's fall risk, it is an eye opener! There are many causes for falls but the FAB provides CUTTING EDGE research-based information based on individual performance. Heck, we all age at different levels, we all move differently, we all experience different limitations.....we ALL need individualized assessments. I love listening to each and every person I assess because each person brings something unique to the table...that's what makes this so important; you want to do exercises that will reduce your risk of falling according to your needs.
If you live in the Sacramento region, I strongly encourage you to attend one of my FAB clinics. I will post the summer and fall schedule as soon as I get it but there will be something offered each month for the rest of 2010 and well into 2011. In the meantime, Take 5 to Exercise everyday to remain flexible and strong. Get up and out of your chair 5 times at breakfast, lunch and dinner. Practice good posture. Maintain those shoulders. Order my 5-day DVD series and you will do some type of movement each day to reduce your risk of a fall.
Consistency is key.

The Fall Prevention Lady

Take 5 to Exercise workshop

I am excited to announce that my Take 5 to Exercise Fall risk reduction workshop has been approved by the Department of Social Services for 3 units of Continuing Education Units (3 CEUs). This is pertinent information for directors and management of all assisted living facilities, skilled nursing homes, RCFE instructors, nurses, certified caregivers, or anyone in healthcare who is required to maintain a certain number of continuing education units per year.

As the Fall Prevention lady, I am officially qualified to educate healthcare workers about the components of an effective fall risk reduction exercise program. It's a fun, interactive 3 hour workshop that will not only benefit the people you work with but also yourself since everybody was made to be in motion. The body thrives from increased circulation and oxygen exchange. Begin to thrive as you Take 5 to Exercise!

I am putting together a workshop schedule. If you are interested in a live workshop for your company, please contact me: info@take5toexercise.com

The Fall Prevention Lady!

Alzheimer's Disease and Fall Prevention

Yesterday, I attended a Quality Care workshop held by the Alzheimer's Association and found the information fascinating.  Alzheimer's is a tragic disease that affects the memory in people as young as 50 years old.  There are different types of Alzheimer's disease, each one affects a different part of the brain and some types of the disease progress more quickly than others.  

I certainly hope I don't develop any form of the disease and as a person who consistently engages in some type of daily physical activity, I am actively reducing my chances of developing Alzheimer's disease.  Medical studies indicate that exercise helps to keep the brain intact thus reducing the risk of developing diseases such as Alzheimer's.  Blood flow and increased oxygenation to the brain cells are some of the benefits of exercise, not to mention a good reason to Take 5 to Exercise each day.  

In fact, in Day 5 of my Take 5 to Exercise series where we Take 5 for Maintenance, I encourage viewers to "use that imagination" as we do some of the exercises.  Stimulating your mind as you challenge your body is a great combination.

Although falls are associated with aging, they are not a normal part of aging and they can be avoided.  If you or a loved one is starting to fall more often, there are things you might want to consider:

1.  Are you taking a new medication?

2.  Are you drinking enough water?

 3.  Are you eating enough?

4.  Is there enough lighting in the house?

5.  Are you getting enough of the right exercise?

The "right" exercise that will help reduce the risk of a fall is my Take 5 to Exercise program.  I specifically address the components of an effective Fall Prevention exercise regime, all while sitting.  Don't stress the small stuff like, "Am I doing this right?", "What am I forgetting to do?", "What else did that Fall Prevention lady mention?"..... order my product, sit back and have fun as I coach you through effective movements designed to reduce your risk of a fall and stimulate your brain.

Life is tough, time is short.  Or is it life is short, times are tough?  Either way, I've produced my series to help people reduce the risk of a tragic accident.   Falls are accidents and accidents can be avoided but it's up to you to do your part.  Visit www.take5toexercise.com and do your part today.

The Fall Prevention lady.

Fall Prevention season is here....

The weather is cooling off, leaves are beginning to change color, fall is in the air. September 21-28, 2008 is National Fall Prevention Week!!!! As the Fall Prevention lady, I am constantly talking about how to prevent falls and get some odd responses when asked what I do for a living, especially this time of year!

People's startled, if not dumbfounded reaction to my statement, "I specialize in Fall Prevention", indicates a sheer lack of knowledge about the severity of a fall and the life altering consequences a fall can have.

Getting out there and educating people about the need for consistent exercise in order to reduce the risk of a fall is what I do, and I love it. As a society, we need to increase awareness of the prevalence of falls. Accidents happen, and a fall is an accident, but a person can reduce the risk of an accident by staying active and increasing awareness of physical abilities and limitations.

I have found that most residential facilities offer exercise classes however most exercise classes do not include the 4 components of a thorough Fall Prevention routine. Staying up to date on physical fitness is the responsibility of the class instructor which is why my Take 5 to Exercise DVD series is an excellent educational tool for over-worked staff and would be an asset to all fitness video libraries.

I designed Take 5 to Exercise for those at home who may not have the ability (or desire) to join a class. It is especially important for these individuals to develop a consistent routine. One that is safe. One that is up-to-date, one that works! My Take 5 to Exercise program is all that!

HAPPY FALL PREVENTION WEEK!

Your Fall Prevention Lady

Stretch, stretch, stretch...

Long days at the computer will take a toll on anybody, but especially my body today!  

I am an active person but we all have times when we have to sit.  Be it for travel, waiting at the doctor, the DMV, in your car, because there's nothing else to do.  Whatever the cause for sitting, the effect is the same:  tight hamstrings, tight low back, slouched shoulders.  Poor posture.

Simple seated solution:  Extend right leg out in front of you, left knee bent.  Push right heel into the ground, toes pointed toward the ceiling.  Sit tall, lift your chest, drop your shoulders, inhale then exhale as you slide your hands down your straightened right leg.  Do not round your shoulders.  Stop at the point of tension.  Hold for at least 20 seconds, exhaling.   Come up slowly, one vertebra at a time.

Repeat on the opposite side.

Do this exercise 2-3 times per day to relieve low back pain.  This is one of my Basic 5 stretches that I suggest everyone do each day.  Make a routine that includes the Basic 5 stretches.   The Take 5 Hand Squeeze, the 3 circles, leg extension, hamstring stretch and the Kegal squeeze.  I include these Basic 5s  in each of my dvd routines so make them part of your day, too.

Short on time, do the Basic 5 , breathe deep and promote nutrient and oxygen exchange at the cellular level... aaaaaaaaaahhhhh, that's better.

Hold for 20-30 seconds.  

That's it for today, I'm tight from sitting all day and need to stretch in the exact opposite direction as I've been sitting for hours at the computer. I'm going to put in Day 3,  Take 5 for Posture and  enjoy some gentle total body stretching to relieve muscular tightness.  

I highly recommend you do the same thing, too.  Especially if you feel tight and grouchy.   Stretch, breathe, smile as you Take 5 to Exercise.

Peace be with you.

the balance enhancement specialist

Fail to plan=plan to fail

Planning for future, especially retirement, has become a necessity rather than an option as society ages.   Or perhaps it has become more of a reality as I get older.    Either way, planning for the type of future you  want requires planning on your part today.

In the fitness world, failure to plan means you plan to fail, especially when it comes to nutrition.  Successful weight loss requires a person to burn more calories than he consumes.  To do that, a person needs to plan meals in advance.  Preparation and cooking ahead of time results in healthier choices, smaller proportions, stabilized blood sugar and less calories consumed.  Result:  weight loss.

Advanced directives are the wise way to plan for an accident.  Accidents happen and are part of life.  I lost my father when he died of a sudden heart attack and unfortunately, he had not planned for his death.   A retired Brigadier General at the age 59, he was enjoying life.  Plan for the unexpected and designate a person to make decisions in the case you cannot.  Advanced directives secure your wishes and protect your assets.

Accidents happen and sometimes those accidents can be life altering.  If you plan to age gracefully and do what you can to reduce the risk of a fall, make plans to consistently exercise in the proper manner.  

Plan on making the time to Take 5 to Exercise each day.  Try to practice better posture and your body will adapt and change as you strengthen weak, over-stretched muscles and stretch shortened, tight musculature.  You will breathe easier, your organs will function more efficiently, digestion will be improved.  

Plan on replacing the Cycle of Fear with my COPE strategy, this Cycle of Postural Energy will increase bodily efficiency, increase energy levels, and promote awareness of physical being which will successfully reduce the risk of a fall. Day 3 of my series, Take 5 for Posture, provides tips and some corrective movements I learned from Paul Chek  to improve posture.  

Plan on learning about the 4 components of a comprehensive exercise-based approach to fall prevention when you purchase your Take 5 to Exerise dvd set.   

Plan on successful aging. Balance challenges DVD coming soon!   

Plan on talking to you soon,

the Fall Prevention Lady

Hydration and Fall Prevention...

101 degrees in May. Unseasonably hot. Unfortunately, this hot spell fell on the first annual Citrus Heights Senior Health Fair. As a result, the overall turn out and opportunity to educate seniors about the importance of exercise as a part of a Fall Prevention program was limited.

Thankfully, the excellent staff set up my Take 5 to Exercise Fall Prevention booth in an air conditioned room b/c they know about the importance of staying cool, staying hydrated and not overexerting yourself when exercising, especially if older adults are exercising.

I wanted to rename my booth, Take 5 Daily Waters because water is vital to your well being. Our muscles are 70% water so if you don't Take 5 Daily Waters, your body will be running low on water, and you won't have much energy.

If you don't drink enough water, you will be tired. In most cases, it is easier on your liver and kidneys if you stay hydrated, especially if you take prescription medicine. Be sure to talk to your doctor about the medicines you are taking and how Taking 5 Daily Waters will affect you.

If you would like to see one of my live presentations, please feel free to contact me to discuss arrangements at: info@thefallpreventionlady.com

Be sure to make the time each day to Take 5 to Exercise and try to Take 5 Daily Waters everyday, especially throughout the upcoming hot summer months. You will feel better and have more energy as a result of healthy choices.

Fall Prevention Education

The Davis Senior Center in downtown Davis, California is an active hub in the agricultural town.  The seniors not only have a welcomed, home-town staff but a wide variety of educational presentations to attend.   As  I walked into the center to give a Take 5 to Exercise Fall Prevention workshop with the Area 4 Agency on Aging, I couldn't help but notice there were 4 rooms with 4 different lectures going on.

The group of seniors who attended our 2-prong approach to Fall Prevention:  Exercise and Medication management, were well educated about their health and how to reduce their risk of a fall.   They enjoyed our presentations and gave us some valuable feedback.  I appreciate talking with people who are taking responsibility for their well-being by increasing their knowledge of current health issues as well as what preventative measures they can do to reduce future disability.

Unfortunately, there is no escaping old age.  We can minimize the effects of aging cosmetically but our bodies are getting older and thus, we face new limitations.  And that's ok.  It's time to learn as much as you can about your body, respect your limitations, and keep on keeping on!  Life is a blessing, no matter how tough it gets.  

        That's why I want to teach, share, and demonstrate preventative exercises that reduce the risk of an unnecessary, and potentially life altering, fall.   I designed and produced  Take 5 to Exercise, a 5-day series of seated exercise routines, that focus on what the National Academy of Sports Medicine and the American Senior Fitness Association recognize as the 4 essential components of an effective Fall Prevention exercise program:  flexibility, strength, balance and endurance. 

     I invite you to visit my site, www.take5toexercise.com to view sample clips.  The dvds will be for sale online SOON, so please take a look, bookmark the page and remember to Take 5 to Exercise everyday. 

Dedicated to enhancing your total body balance, 

The Fall Prevention Lady

Looky, looky: an all-male Senior Center!

    Loyalton, California.  Population 860.  And when you walk into the local Senior Center, the first thing you notice after the mouth-watering aroma of Barbara's home cooked version of the Congregate Meals on Wheels lunch is the fact that all the participants are men!

    As the Fitness Consultant for the Area 4 Agency on Aging in Northern California, I visit various Senior Nutrition Focal points through our 7-county region to demonstrate my Take 5 to Exercise seated Fall Prevention routines.  And in all my visits, I have not seen or worked with more than 8 men, all added together! 

    While the congregate lunch program attracts both men and women, ninety percent of my exercise participants are women.  I'm not sure if that's because women recognize the importance of exercise more than men or if men have too much pride to do "chair exercises" or if women appreciate the socialization of group exercise but whatever the reason,  I mostly see women at my Take 5 to Exercise Presentations.  

    So you can only imagine my shock, and the joy I felt, when I saw five men sitting patiently in the Loyalton Senior Center after an amazing home-cooked congregate meal was served.    I spoke passionately to the men about the importance of flexibility training and was ecstatic when they all participated in the Take 5 to Exercise stretching routine.   Some of the men seemed surprised when they tried to do a hamstring stretch only to find they had to stop at the point of tension and their point of tension was in the middle of their thigh and not the middle of their calf!  YIKES.....

    I want to take the time to encourage and challenge men to Take 5 to Exercise.  The benefits of consistent activity do not discriminate, there is no gender bias, we all benefit equally from movement.  In fact, most of my male clients, both young and old, need to practice flexibility training more so than their female counterparts.   That's why everyone, male and female, will benefit when they make the time to Take 5 to Exercise each day.

Please visit my website, www.take5toexercise.com and order your father, husband, brother, uncle or grandfather his own version of my 5-day seated stretching and strengthening routines and help reduce his risk of a fall.

Love to all my brothers.  

And sisters.

In Christ,

Amen.