Are you at risk of a fall?

Hey~Are you at risk of a fall?

You know your body better than anyone and sometimes you just know.  You know when 

• "your balance isn't what it used to be"
• "you don't 'feel steady' like you used to"

Maybe you feel 'wobbly' when:

• You stand up 
• When you have to walk further than the front door

Maybe you almost tripped the other day; and a few days before that or you may be like a lot of us and just feel like you're getting older and things aren't working like they used to.  You figure you've never fallen and you're in good shape so "falling" or "falling down" is not something you need to be concerned about; that's for people your parent's age.  

Well, times have changed and no one is immune to losing her/his balance; especially when doing five things at once.   The Center for Disease Control (CDC) made a quick questionnaire for you to see if you might be at risk of accidentally losing your balance and end up on a surface lower than where you originally started (Definition of a fall, Rose, 2008).

Click below for the link to the fall risk questionnaire.  I really like this version because it not only asks important questions but also explains why something in that question may increase your risk of an accidental fall.  

GREAT INFORMATION!

CDC FALL RISK QUESTIONNAIRE

Be safe~!
The Fall Prevention Lady
Educate. Demonstrate. Facilitate.
MY WEBSITE

Fall prevention consultant? Really?

As a certified "FallProof™ Balance and Mobility Specialist" with a Master's degree in Therapeutic Aging, I consult with older adults and their family members, program coordinators, community specialists, support groups, recreation therapists, fitness trainers, and anyone else who is concerned about falls among our aging population and how to reduce the risk of an accidental slip or trip.

Although I am not the only one doing this type of work, I am a pioneer in my field.  I have been studying aging, balance, falls, and the prevention of falls for nearly ten years.  I love what I do and through education, demonstration and facilitation, I fulfill my mission which is to improve quality of life for older adults by improving balance and reducing fall risk.   Thus, I am weary of "fall prevention" scams and businesses who use all the right lingo but offer questionable services and/or products;  I instantly want to know more about the program and what they're selling.

While living in Los Angeles, I was contacted by a man who wanted me to join his "fall prevention consultant" business.  Of course I was excited about the possibility of joining a team of like-minded individuals with the same passion as me so I wanted to know more about his qualifications, his business, and his mission.

After meeting with him and his "partner", I quickly discovered he's not a "fall prevention consultant"; he's a salesman.   He is not a gerontologist; he's a salesman.  He is not a fitness specialist; he's a salesman.   He does not develop and deliver programs that help older adults remain independent.   He's a business major, that's right, he's a salesman.

He is selling a "posture analysis" machine to assisted living facilities.  Even though I am highly trained to test the exact dimensions and provide more feedback than a machine can offer, this guy thinks the machine is more accurate and the print out is worth more than a professional assessment. I don't agree but ok, let's say the assisted living facility buys the idea that there is value in the printout and pretty graphics the machine spits out.  Now what?

I asked him what type of balance training program he offers the residents.  What type of educational program are you using to increase awareness of fall risk factors?  What type of home modifications are you suggesting?  What about medication management?

This is where his true salesman colors started to shine.  He has no balance training classes to offer.  He doesn't know the different types of exercise a person should be doing to improve his/her balance.   He is trying to put together a "program" to sell to activity directors; a once a week educational program.

Fall prevention research demonstrates that a multi-dimensional approach is the most effective way to reduce the risk of a fall.  In other words, educate, demonstrate and facilitate how to make changes that will improve balance and reduce fall risk.  An analysis of how a person is standing and how the muscle fibers are firing that morning may indicate risk of a fall but will not prevent a fall; it takes education and behavior change to remain independent.

My book, "The Complete Guide to Fall Prevention" does just that; it explains factors that increase the risk of a fall, demonstrates the different types of exercise that researchers recommend to improve balance and facilitates behavior change through compliance charts.  I even offer my "Help, I've Fallen and I CAN get up" demonstration!

Buyer beware!  Apparently "fall prevention consultant" is the new lingo that salesmen are going to use to target the baby boomers.  Beware.

Don't Fall Down! Medications and fall prevention

Fall prevention researchers have identified two types of factors that increase the risk of falls; things going on inside you (intrinsic) and things going on outside of you (extrinsic).  A person usually doesn't have much control over the intrinsic factors however an increased awareness can lead to acceptance and understanding which can significantly reduce fall risk.  Examples of intrinsic fall risk factors are advanced age, cognitive processes and medical conditions.

The more medical conditions, the greater the risk of a fall.   What does a doctor do when you are diagnosed with a disease or illness?  He/She prescribes a medication.  If you have several diseases processes going on, you are taking more than one medication.  Four or more medications have been identified as a fall risk and how you manage those medications also contributes to your risk of falling.  
Thus, medication management is an extrinsic fall risk factor because this is something you have some type of control over.  If you are taking multiple medications, it is your responsibility to educate yourself about EACH medication so you know when is the best time to take it, what foods you should and should NOT take with each drug and what body organ is affected by each medication. 

I recently discovered an amazing website and I want everyone to bookmark this webpage and start using it!!!  The website is Drugwatch.com  (click HERE to be instantly connected).  This fabulous resource will not only educate you about drug side effects but also provide information about drug-to-drug interactions and food-drug interactions. 

If you are getting different medications from different doctors,  it is absolutely critical that you put all these different medications into one bag and go to your pharmacist or one doctor.  The purpose of this is to make sure you're not taking two of the same medications or that one medication doesn't cancel out the desired effects of another. 

Listen to me....due to slowed clearance time (impaired kidney function) drugs stay in your system longer as we get older.  The (older) adult dosage is HALF of recommended amounts.  Everything you ingest is processed through the kidneys and liver.  Be kind to your body.  I talk all about this in my new handbook, Don't Fall Down.   Order your book today.    For $10, you cannot afford not to.

Increasing awareness through education,

The Fall Prevention Lady
(916) 821-5715
info@thefallpreventionlady.com

#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

2ND ANNUAL FALL PREVENTION EVENT

In an attempt to increase awareness of falls among the older adult population and the prevention of these costly accidents, the Area 4 Agency on Aging, Kaiser Permanente, Eskaton and the City of Sacramento are sponsoring the 2nd Annual Community Fall Prevention Event. As the Fall Prevention Lady, I will be offering free balance and mobility assessments for interested participants.

Last year, my balance and mobility testing was such a hit that I have recruited the help of Sac State and Sac City Physical Therapy students in addition to volunteers from Kaiser and Eskaton's Physical Therapy departments. I have two senior fitness class instructors helping as well. Together, my team of qualified volunteers will be assessing the different fitness parameters associated with falls.

Tests that measure lower body strength, lower body flexibility and dynamic balance & agility will be offered as well as the short-form Fullerton Advanced Balance (FAB) scale. This 4-item test assesses the sensory components of balance and can be quite insightful to balance and mobility impairments.

Date: Saturday, September 24, 2011
Location: Samuel Pannell Community Center
2450 Meadowview Road, Sacramento, CA
Hours: 9AM- 3:30PM
Cost: FREE. FREE. FREE.
Registration is required. Call (916) 486-1876

Educate. Demonstrate. Facilitate.

Fall Prevention begins with you. Increase awareness of fall risk factors and discover how you can remain independent by preventing an unnecessary fall. Take 5 to Exercise each day and you will improve flexibility, increase strength, improve posture and maintain total body balance.
Order your set of fall prevention exercise routines here: Take 5 to Exercise

Awareness of balance systems prevents future fall

I just completed the beginner level session of the community-based FallProof™ balance and mobility training program at Clarksburg Community Church. At the beginning of the third week, participants in this progressively challenging fall prevention exercise class starting to talk about the noticeable changes they were feeling. People proudly shared their July 4th stories, stating how they were able to do things they couldn't do last year or how they noticed a potentially dangerous situation and avoided it or approached it cautiously to prevent a fall. Awareness of fall risk factors coupled with an awareness of FallProof™ training techniques result in safer behaviors which results in reduced risk of a fall.

As their instructor, I immediately notice differences in individual movement patterns and exercise form. I see postures improve, endurance levels increase and balance confidence escalate as people attempt balance challenges that were previously avoided or attempted hesitantly. However the results of this balance training program are not mere observations. Using standardized testing procedures, I collect data (before and after participating in the class) to measure fitness parameters directly related to fall risk.

After the 4-week FallProof™ balance and mobility intervention at Clarksburg Community Church, the 9 participants demonstrated unanimous improvement in dynamic balance and agility, lower body flexibility and/or lower body strength! Everyone improved in at least one category while most improved in all three tests. The greatest improvements were seen in participants who struggled the most during the assessment testing or were more physically deconditioned. In fact, one lady not only improved the number of times she was able to get out of the chair but also DID NOT HAVE TO USE HER HANDS to get out of the chair during evaluation testing! Woo-hoo!

Due to summer heat and crazy schedules, I will not be teaching in July or August at Clarksburg but will resume teaching an intermediate and beginner level in September. During the last session I received so much positive feedback about the class, especially how an increased awareness of fall risk factors and the body systems involved in balance have helped reduce and/or prevent a fall situation. Get educated, get active and Take 5 to Exercise every day!

Praise the Lord!

“It’s a Balancing Act – Fall Prevention in Older Adults”

Today I was a guest on an episode of the Sacramento educational TV series “Older, Fitter, Wiser. The Art of Aging Well”. Dr. Moira Fordyce interviewed me to discuss a public health epidemic among the aging population and how a person can reduce the risk of losing her/his independence. Today, we talked about fall prevention.

As a geriatrician, Dr. Fordyce is familiar not only with the consequences of falls but also factors that increase the risk of falling. Falls are accidents and even though accidents happen, a person can significantly reduce the risk of falling through increased awareness. Fall prevention is much more than picking up throw rugs or having a hallway nightlight. There are multiple causes for falls and fall prevention researchers recommend a multi-factorial approach to fall risk reduction.

Fall risk reduction is about increased awareness. A person needs to be aware of home safety, medication management, physical limitations, and lifestyle choices that increase the risk of falling. When asked the best way to reduce the risk of falling, I replied, "Following a consistent exercise program". I recommend a well-rounded exercise program that includes flexibility, strength, balance and endurance training. I recommend that people Take 5 to Exercise each day.

It's time to get back to the basics, the basic 5 stretches. Start slow, increase gradually. Be patient, stick with it. You can reduce the risk of falling.

See you on Episode #17, Comcast 20 or Surewest 19. I'll keep you posted!
The Fall Prevention Lady

Fall prevention = fall risk reduction

A fall is defined as unintentionally coming to rest on ground or lower level, with or without injury (ProFANE, 2010). No one plans on falling; a fall is an accident and there are numerous factors that may increase the likelihood of losing one's balance. As a fall prevention consultant, I educate older adults about ways to reduce the risk of an accidental fall. As a FallProof™ instructor, I demonstrate exercises designed to improve the body systems involved in balance, including muscular strength and joint flexibility.
On a trip to San Francisco this weekend, I had the opportunity to educate several people about what I do. I enjoyed my conversation with Wayne because as a young senior, he is proactive about his health and independence. Having fallen twice, he understands the importance of reducing the risk of fall since both of his falls could have been prevented if he had been more careful.
A doctor of philosophy, Margaret applauded my efforts and the accomplishment of my Masters degree. She was also interested in the findings of my research study. As a 70-something, Margaret regularly engages in a stretching program and a walking routine. She commented how she "feels so much better when she does her stretches" but wanted to know how I was going to "make"people do the exercises!
Ah, every personal fitness trainer and health educator's dilemma; how to make people do the exercises that make them feel so much better! There are tons of books on behavior change but it all comes down to one thing: personal desire. A person must WANT to feel better. It takes discipline to be the best you can be. For the most part, good things don't come easy so give yourself credit for starting the program and STICK WITH IT FOR THREE WEEKS. They say it takes three weeks to form a habit so get into a routine, put your head down and just do it, make yourself do it, for three weeks...then see how you feel.
Falls are accidents and accidents will happen. However, you can educate yourself about the physical, environmental, medical, and social factors in order to decrease your risk of an accidental fall. Education is power. Empower yourself.

The Fall Prevention Lady

FAB clinic at Hart Senior Center

Sacramento has an active group of older adults who are concerned about falling. In addition to regularly attending various exercise classes, these people want to know what they can do to reduce the risk of falling. The best way to reduce the risk is find out your current status and try to improve from there.
16 people registered and attended my second fall risk assessment clinic at the Hart Senior Center and the waiting list is just as long. I assessed each person, one-on-one, using the research-based, scientifically proven Fullerton Advanced Balance (FAB) scale to determine fall risk. Participants also completed additional paperwork as part of my fall prevention exercise research study and will be randomly assigned to a control group or study group. The more data collected can help a professional balance and mobility instructor identify those who are moderate to high risk of falls.
The FallProof™ at Home DVD series is designed to help those who are in this category. The 3-DVD program is designed to progressively challenge one's balance, increase strength and improve flexibility. Creator Dr. Debra Rose is a world-renowned fall prevention expert who is the director of the Center for Successful Aging and the co-director at the Fall Prevention Center of Excellence.
If you are concerned about your balance or a loved one who has fallen, do your research. Invest your time and money in research-based, professionally endorsed products. Don't waste your money on balance manuals or pay for e-courses designed by unqualified personal trainers.

I want to thank the group of individuals who came to the Hart Senior Center on Wednesday to be assessed for fall risk. Congratulations for taking responsibility for your safety and independence.

An advocate, educator and friend,
The Fall Prevention Lady

FAB clinic at Shiloh Baptist Church in South Sacramento

I was referred to Debra Johnson through Jackie, program assistant @ 50+ Wellness program to do some fall prevention screening in order to increase awareness of the importance of prevention. Debra agreed to let me conduct the Fullerton Advanced Balance (FAB) scale testing on her class. On two separate days, I assessed 18 of Debra's class of older African American God-loving participants!!!
For the most part, these ladies and two gentlemen did great on the Fullerton Advanced Balance scale and overall, are not at an increased risk of falling. However, four of the 18 community dwelling older adults FAB score indicated those individuals to be at an increased fall risk.
In a 15-minute FAB score group summary, I stressed the importance of consistent lower body strengthen exercises, daily range of motion and flexibility movements, and balance training; particularly center of gravity training.

Poor dynamic center of gravity control was a recurring theme from this group's test score interpretations and this is not uncommon. Most older adults are not aware of "core" training and have no idea what their center of gravity is or where it is located! This type of multi-sensory training is a vital component of the FallProof™ balance and mobility training program.

It was not the intention for me to educate or demonstrate any type of fall prevention exercises so I didn't have the opportunity to educate this wonderful group of people about this fall related concept. Perhaps class instructor Debra Johnson will ask me back to work with her ( I do offer a train the trainer program) or to lead one or two classes.

If not, I thoroughly enjoyed working with my sisters and brothers from Shiloh Bapist Church and look forward to FAB testing older adults throughout the Sacramento region and teaching fall prevention exercises.... increasing awareness about how important it is to Take 5 to Exercise every day to reduce the risk of a fall.

Praise the Lord,
The Fall Prevention Lady

Barriers to fall prevention exercise

In my research readings, I have discovered an interesting fact: the main motivation to engage in an exercise program is also the number one barrier to participation. The motivating factor and the common barrier to exercise is Health.
Yes, according to Newsom and Kemps (2007) {"Factors that promote and prevent exercise engagement in older adults". Journal of Aging and Health, 19;3; 470-481} concern about one's health and quality of life is why people start an exercise program. Unfortunately, a physical ailment or change in health status is also the number one barrier to adherence to an exercise program.
The study demonstrated that older adults who live an active lifestyle and those who have some knowledge about fitness were more likely to start and stick with a program. Researchers hypothesized that these people placed a greater value on the benefits of exercise and therefore made "voluntary movement" a priority in their life.
Lack of availability of resources and knowledge was found to be a common barrier to adherence to an exercise program.
The message I want to convey is don't wait until a health scare to start an exercise program. Take responsibility for your well-being, both present and in the future. In my Take 5 to Exercise fall prevention DVD series, you don't need fancy equipment or a gym membership because the exercise routines are done while seated.
Listen to your body as you begin this lifestyle change. Research studies demonstrate that participating in a consistent activity program will improve the quality of your life. There are stacks of research studies that demonstrate the relationship between consistent exercise and a reduced risk of falling.
Take 5 to Exercise each day and your flexibility will improve, your strength will increase, your posture will improve and your risk of falling will decrease as you follow along with my DVDs. Identify what motivates you, be aware of what holds you back and make a personal commitment to do what you can to remain independent and safe. It's your life.
Take 5 to Exercise.