Frail elders in Sacramento fall prevention class show significant improvements

Even the oldest of the old can benefit from a fall prevention exercise program. In a class where the average age was 88 and most were living with multiple chronic conditions, everyone demonstrated improvement in fall-related fitness parameters after participating a 5-week balance and mobility training program.
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.

Listen to her numbers....

• She increased her lower body flexibility by 6.5 inches
• She increased her lower body strength by being able to get out of the chair 7 times using her hands compared to ZERO at pre-test
• She improved dynamic balance by being able to get up and walk around a cone 4.8 seconds faster!

Amazing. This lady is so grateful for this class and I am so grateful she was in the class.

The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.

The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!

Prior faller uses step strategy and prevents another fall

A student in my advanced FallProof™ balance and mobility class shared the one of the greatest success stories in class and I had to share it with you.....On Friday, Joyce explained how she used the step strategy that we have been practicing in class to regain her balance and saved herself from a fall! She grinned ear to ear as she recalled side stepping to recover her balance and said that she would have fallen if she had not learned the step strategy and even though her right leg is weaker, she stepped out in a timely manner and was able to regain her balance. YAY! YAY! YAY! YAY Joyce!

This highly educated woman is in her mid-70s, lives alone in the community and is concerned about falling. She's concerned for good reason....she tripped and fell last summer, fracturing her pelvis. Determined to regain her strength, she excelled in physical therapy. After a speedy recovery, she wanted to improve her balance skills and gain self-confidence. Having attended two of my fall prevention workshops, she was familiar with the FallProof™ balance and mobility techniques and she immediately registered for the 4-week beginner class. She continued on with the twice a week training at the intermediate level and is now in the advanced FallProof™ class that I teach!

Research indicates that a person who falls is 3 times more likely to fall again however this lady took an active role in her recovery and was determined to sharpen her balance skills, build strength and improve flexibility in order to prevent another fall. I am so proud of her for coming to class each week, pushing herself out of her comfort zone by practicing "scary" moves in a safe manner and mostly, for sticking with it!

FallProof™ works. The balance and mobility training techniques are evidence-based and can prevent a fall when practiced consistently. Take responsibility for your well-being! Find a certified FallProof™ instructor and start training your balance systems. If there is not a specialist near you, start with the basics by doing seated exercises to strengthen your body and follow gentle stretching routines designed to improve range of motion. Order my Take 5 to Exercise DVDs to get started today.

Once again....YAY JOYCE!

A "fun" fall prevention exercise class

I have been teaching group exercise classes to older adults in the Sacramento region for several years. Specifically, the implementation of fall prevention exercise routines has been my area of expertise since my gerontology internship with the Area 4 Agency on Aging in 2006 and the production of my seated exercise program, Take 5 to Exercise. Current research has identified multiple causes of falls and researchers agree that following a consistent exercise program is the number one way to reduce the risk of a fall.

As a certified FallProof™ balance and mobility instructor, I am trained in Dr. Debra Rose's nationally recognized fall prevention exercise program to progressively challenge the body's balance systems.

Yesterday, I overheard several participants talking about how "fun" the class was. They were laughing and smiling after engaging in a one-hour class that focused on training the visual system and practicing gait pattern enhancement variation training.

The key to successful aging is to remain active. In order to stick with a program, it is essential that a person does something she/he enjoys. The community-based FallProof™ balance and mobility exercise classes are not only fun but also designed to reduce the risk of fall. This program is evidence-based, meaning it works when you work it. Give it a try. Otherwise, the only thing you have to lose is your independence....

The Fall Prevention Lady
EDUCATE. DEMONSTRATE. FACILITATE.