Fall Prevention exercise research study seeking participants in Sacramento, CA

Have you fallen? Are you afraid of falling?
Do you want to reduce the risk of falling?

IF so, this FALL PREVENTION RESEARCH STUDY may be just for you!

Why: The purpose of this California State University, Sacramento approved research study is to investigate the relationship between participating in the FallProof™at Home DVD program and fall risk reduction.

WHAT:

• Fall Prevevention exercise DVD program
• 12-week study
• Strictly voluntary participation: no financial compensation

HOW:

• Follow along with DVD program in your home
• Complete weekly adherence calendar
  
• Researcher provides next level of DVD program every 4 weeks
• Randomized assignment to study group (follows DVD program) or control group (no intervention, no new exercise program)
  
• Control group offered the FallProof™ at Home DVD program upon completion of study

WHERE:

• IN your home
• Pre- and Post-test assessments at local community or senior center

In order to participate, you must meet strict eligibility requirements:

WHO:

• over the age of 65
• Live independently in house or apartment
• Do not require an assistive device for mobility (can walk 200 feet independently)
• Must have fallen at least once in prior year or have 1+ fall risk factors
• Do not have cognitive impairment
• Do not have heart disease, respiratory, or circulation disease that impairs ability to function independently
• Do no have a progressive neurological condition (Parkinson's Disease, MS)
• Must have DVD player o access to one 3 times a week

WHEN:

• Oak Park Community Center: Aug 3, 10:30-3:30. 3425 Martin Luther King Jr. Blvd 95817
  
• Cordova Senior Activities Center: August 7, 10-2. 3480 Routier Road 95827
  
• South Natomas Community Center: August 10, 1-5. 2921 Truxel Road 95833
  
• Eskaton: August 18, 1-5. 5959 65th Street 95823
  

If you meet study requirements & want to be part of this fall prevention research study,

RESERVE YOUR APPOINTMENT. PLEASE CONTACT:

Kelly Ward (916) 821-5715 livinfit@gmail.com

Kelly Ward is a graduate student of the Recreation, Parks, and Tourism Administration department at California State University, Sacramento. This research study design has been approved by CSUS human subjects committee.

FallProof™ is a nationally recognized balance and mobility program designed by Dr. Debra Rose of the Fall Prevention Center of Excellence. This is a pilot study of the FallProof at Home DVD series.

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.

Stand Up to Falls...

Kaiser Permanente is funding the fall risk reduction program that the City of Sacramento's 50+ wellness program is presenting to Sacramento residents. I am the featured presenter! The focus of these workshops is to increase awareness of risk factors and to teach participants basic exercise techniques that will keep them strong and independent.
The first workshop was at the Oak Park community center and there were 23 participants. How exciting that people understand the need for preventative action. Unlike most workshops, my Stand Up to Falls presentation offers the knowledge and the skills people need to remain free from falls. I demonstrate balance techniques, strengthening exercises, stretching movements and get participants marching for endurance. Hey, a person can march while seated so no excuses....everyone can get involved!
The workshop was a success and I look forward to helping residents throughout the Sacramento region reduce their risk of a fall in any way shape or form that I am able. For the schedule of remaining workshops, click here. Hey, please attend one of these workshops, they're free.
The Fall Prevention Lady.

Leisure-time activity and fall prevention

Studying to become a certified therapeutic recreation specialist, I am learning about leisure and the importance of a satisfying leisure lifestyle. What one person values as leisure is entirely different from the next person. Leisure activities are highly individualistic and what reflect the values of an individual. I value my health so my leisure-time activities involve exercise. However, I also enjoy traveling. Due to my college-student income (or lack thereof), finances have a direct impact on the leisure activities I can enjoy.
For most, the leisure lifestyle is synonymous with the lifestyles of the rich and famous. That is the ideal; houses, boats, jets, beaches, relaxing, doing nothing. However, leisure is more than that. It can be half an hour of free time spent listening to the birds. Leisure can be playing cards with your friends or drinking a beer while watching the football game. People have different values thus people have different leisure lifestyles.
During the industrial revolution, our society valued work and the puritan work ethic. Times have changed and thanks to technology, a person doesn't have to work as hard or as long to pay the bills in order to exist. As the baby boomers retire and are forced with excessive amounts of 'free-time', people need to reconsider their leisure philosophy. The time is earned, you deserve it, what are you going to do with it? Enjoy it and feel good about your leisure. Think about what you value.
If you value your independence and your health, it would behoove you to incorporate consistent activity into your daily routine. Leisure-time activities such as following along with your favorite fall risk reduction exercise instructor (ME!), walking with friends, challenging your balance, strengthening your muscles and making the time to Take 5 to Exercise will help keep you independent and living the life you want. Freedom of choice is an essential component of leisure; a person cannot be forced to something leisurely and enjoy it.
Take the time to connect with your body and mind as you follow along with my exercise videos for seniors. Learn as you grow. It's never too late.
At your leisure,
The Fall Prevention Lady

Fall prevention week 2009

Each year, the third week of September (September 21-25, 2009) has been designated as Fall Prevention week. Across the country, communities reach out in order to increase awareness of falls as well as inform residents about the things they can do to reduce the risk of an accidental fall. It's no surprise, and evidence-based support indicates, that following a consistent exercise routine is the number one way to reduce the risk of losing your balance.
Year-round, the Fall Prevention Center of Excellence in Fullerton, CA is dedicated to increasing public awareness of physical falls and Dr. Debra Rose's FallProof balance and mobility program has been recognized as one of the top seven in the nation for reducing the risk of falls among community-dwelling older adults. Having recently attained FallProof instructor certification, I am proudly introducing the multisensory training concepts in the Sacramento region.
So for Fall Prevention week, 2009, I conducted the Fullerton Advanced Balance scale (FAB) to assess participant's fall risk. With the permission of their accommodating instructor, I tested the senior fitness class members at both the Belle Cooledge and South Natomas community centers. These ladies did amazing and the practice was superb for me. I had the chance to educate on the individual level and the response was FAB-ulous!
I also tested several ladies at the West Sacramento senior center. This is a group of individuals who would clearly benefit from the multisensory training. I am excited about the possibility of teaching a Take 5 to Exercise fall risk reduction class there and introducing some of the FallProof balance and mobility concepts.
Finally, I had the opportunity to implement the short-form version of the FAB with several participants at the Fall Prevention outreach in Grass Valley. This annual event is sponsored by the Falls Prevention Coalition of Nevada county. The seniors whom I tested were extremely interested in the feedback I was able to provide from the 4-item test results. It was wonderful to be able to apply the skills I have been studying and to be so well received by the people for whom it was intended: older adults still living independently in the community who may (or may not) think they are at risk of falling.
The service providers in Grass Valley were more than interested in what I was doing. I had the privilege of talking with a wonderful physical therapist about vestibular impairments, especially BPPV. Do you know that the next lady I tested showed the exact signs and symptoms we had just discussed? One senior fitness trainer even asked how she could get information on the program.
The FAB is one component of the FallProof program. In fact, it's just the beginning. FallProof is top of the line, the most up-to-date balance training available. Old programs pale in comparison. I am so glad that I invested my time and energy into gaining that certification.
Learning, implementing and re-learning everyday!
The Fall Prevention lady.

Fall risk screenings....

I am going out into my community to set up 4-hour screenings where I will be testing older adults for balance and mobility system impairments that, if left unchecked, can increase the risk of an accidental fall. My community project is about increasing awareness through early detection and preventative education. This type of outreach is what communities need to implement before falls reach epidemic proportions among the older population.

I plan on using the Fullerton Advanced Balance (FAB) scale to test community-dwelling older adults who are interested in testing their balance skills. This type of test is perfect for older adults who do not consider themselves vulnerable to a fall and it's also perfect for anyone who have fallen and is concerned about falling again. The FAB includes 10-fitness tests that are designed to assess the body systems involved in balance and mobility; the visual, vestibular, somatosensory, and musculoskeletal. This type of fitness testing is recommended for the "young-old".

When appropriate, I will recommend using the Berg Balance scale which is a good assessment tool for the more frail individual. Due to the sedentary nature of our society, I will not be surprised by the number of older adults who are only capable of the 14-fitness tests on the Berg. Both of these assessment tools are research and evidence-based methods of indicating those who are either moderate or high risk of falling.

I will be using these functional assessment tools in increase public awareness of the vulnerability everyone has when it comes to losing his or her balance. Some of the tests are challenging and can be quite humbling when doing them. I hope to educate Sacramento residents about how to reduce the risk of an accidental fall by remaining physically active. It is important to Take 5 to Exercise each day and challenge the body's balance systems regularly and safely.

If you're not assessing, you're guessing. So find out what your strengths are, be aware of your weaknesses and take responsibility for your well being by following a regular exercise routine, either seated or standing. And smile, your body will adapt and improve!

If interested, contact me.... livinfit@gmail.com

Lazy days of summer and fall risk reduction exercise

The hot days of summer are upon us in Sacramento with temperatures in the low 100s this past week. When it's this hot, the last thing you may feel like doing is moving but if you follow along with your senior exercise videos first thing in the morning, you have done your daily dose of fall risk reduction exercise before the temperature reaches 80!

This is why I strongly recommend you try to get into a routine that works for you. Taking care of your body is your number one priority as you get older so making the time to Take 5 to Exercise first thing in the morning ensures that you have done what you can to reduce your risk of a fall for one more day.

While it is recommended that people, particularly older people, do not exercise in extreme temperatures such as this, you can get in a great workout if you have access to a swimming pool. A dear friend of mine who had fallen in January recently started a water aerobic class and is not only gaining strength but also confidence with each class. She is 92 years old and stays active in the pool for one hour two times a week. Swimming is an excellent exercise that requires total body strength and keeps you cool. My friend is gaining confidence in herself and her mood has improved significantly.

For those of us who do not have access to a swimming pool, try to get in some movement either early in the morning or later in the evening when the sun is not as strong. Always have water nearby and make sure you drink it! Now, more than ever, a person needs to drink at least half his/her body weight in fluid ounces of water each day. Keeping your body hydrated is easier on your organs, helps your skin looking healthy and gives you energy. Give it a try.

So while the temperature may be hot outside, keep cool inside as you follow along with my seated exercise routines. If you Take 5 to Exercise each day, your body becomes more efficient and can tolerate extreme temperatures if necessary.

Keeping it cool in Sacramento.

The Fall Prevention Lady

Certified fall risk reduction instructor

This past weekend, I attended the FallProof practical exam weekend at the Center for Successful Aging, located on the campus of California State University in Fullerton, California. Only after completing an intensive online course was I eligible for the final testing. I am proud to say that I passed both the online and practical examinations with flying colors!

Obviously, Dr. Debra Rose isn't messing around when it comes to her FallProof balance and mobility program for older adults! She has set a standard of instruction that sets her program above and beyond others. Not just anyone can teach the techniques and skills required of this program. Instructors are expected to be knowledgeable and trained in the kinesiology and anatomy of older adults, specifically the systems that are responsible for maintaining an upright position throughout life's activities.

While the FallProof program is intensive, it is not for everyone. Not at first. Some adults may be challenged by some of the tests and those adults may be referred to their primary care physician or physical therapist before enrolling in the program. Dr. Rose and her colleagues believe that a minimal amount of physical strength and/or flexibility is necessary for a person to safely remain living independently within the community. Without sufficient lower body strength, a person cannot get up and safely stay up, making a fall almost inevitable.

This is why people living at home need to Take 5 to Exercise and do it on a regular basis; strength and flexibility are essential to one's quality of life and independence! Day 2 and Day 4 of my 5-day senior exercise video series are specifically dedicated to strength building activities. While seated, I demonstrate how to perform several exercises that use a resistance band to increase lower body strength.

Day 1 is all about Flexibility as the Take 5 to Exercise ladies and I demonstrate fun stretching movements from the seated position. Throughout the series, I encourage viewers to regularly practice the Basic 5 stretches which are designed to increase circulation and flexibility of major muscles.

So whatever you do, do something! Falls cannot be prevented but the risk of falling can be reduced. Sacramento region, The Fall Prevention Lady is now a certified FallProof balance and mobility instructor who will be offering classes (limited to 10 people) and small group training. In the meantime, prepare yourself and make the time to Take 5 to Exercise each day!

Therapeutic recreation and fall prevention exercise

Today I visited the Easter Seals Therapeutic Recreation services department to talk about seated fall risk reduction exercises.  Therapeutic recreation uses recreation and leisure to help people living with disabilities function independently and enjoy life.  No matter what physical challenges a person may be facing, bodily movement is necessary for a quality life.  

Some individuals who are living with a disability have mobility issues which places them at an increased risk of falling.  I am not a physical therapist, I am not a doctor but I am a certified personal fitness trainer and I am an expert in the aging process and the bodily changes that are associated with aging.  Because older adults experience mobility challenges, I was confident that my Take 5 to Exercise Basic 5 stretches were appropriate for everyone in the room.  

Every body benefits from flexibility movements.  Every body adapts to strength training.  Every body needs balance training and every body could use endurance training.  However, every body is different and some bodies have special needs.  The important thing is to respect your body's limitations and do what you can, challenging yourself without pain.  And mostly, do something you enjoy!   Take 5 to Exercise everyday!

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!

Strengths-based approach to fall prevention

 I have been getting acclimated to a new department, new professors, a new philosophy as I complete my masters degree in Science.   Let me clarify, the Recreation, Parks and Tourism Administration at CSUS is new to me!  Parks and Recreation programs have been around for years but they certainly haven't received the recognition or respect deserved.

Leisure is a science.  What a person does in his leisure time is key to personal development and quality of life.  I would like you to think about what "leisure" means to you?  Once you've formulated an idea, think about what you do in your leisure time.   Life is demanding and stressful so the quality of your free time certainly affects your health not to mention overall quality of life.

There is another important aspect about the Parks and Recreation program that I would like to mention, specifically Therapeutic Recreation.  1 in 20 Americans has some type of disability.  The older a person gets, the greater the risk of disability he or she faces.  The need for programs that reduce the risk of disability is essential.  Reducing the risk of a fall becomes top priority not only to individuals but also to communities.  One of the primary objectives of Therapeutic Recreation is to allow equal opportunity to all program to all people.  

As a Personal Fitness Trainer who works with older populations to reduce the risk of a fall through the application of consistent physical movement,  I am aware of limitations and the need to respect those limitations.  I am aware that a person, no matter what limitations, needs to Take 5 to Exercise each day.  A strengths-based approach should be considered when working with someone.  Take into consideration what he or she can do and do not focus on the things he or she can't do.  

Fortunately, I have been practicing "Therapeutic Recreation" in my classes and the need for fun fitness programs that challenge one's limitations is going to explode as the population ages and unfortunately as the population continues to get more and more unhealthy.  The astronomical cost of health care demands government to provide cost effective, community-based programs that not only provide health promotion programs but also help to improve quality of life.

Sounding very Therapeutic,

THe Fall PRevention Lady

FallProof! Certification weekend....

Ok, I'm down in beautiful (and exceptionally warm for January) Southern California to observe the practical exam for students who have completed the 6-month online FallProof course. Upon successful completion of the exam this weekend, these instructors will be certified to teach the most up-to-date, scientifically researched fall prevention techniques as part of their classes. And with that honor comes professional referrals to your specific location.
I am excited about meeting new people who are passionate about reducing the prevalence of falls through effective, professionally designed activities. Part of the routines are done while seated and part focuses on real-life, dynamic movement that challenges senses that affect your balance.
I already met Don Rapp, a Gerontologist, ACSM Personal Trainer and man who refers to himself as a "Balance Enhancement Specialist"! Do you believe it? Great minds think alike as he and I both refer to ourselves as Balance Enhancement Specialists! He is here to take the practical exam. Good luck, Don. Click here to check out his website.
As an instructor who teaches fall risk reduction classes for the City of Sacramento's 50+ Wellness program and an independently contracted senior fitness trainer, I am always wanting to expand my knowledge base and keep current on research and new techniques. Dr. Debra Rose is an icon in the fall prevention exercise world so to be here is quite an honor. Fall Prevention exercise doesn't get much better than this.
As the producer of an awesome fall risk reduction DVD series, Take 5 to Exercise, I am thrilled to see that my senior exercise video program is right on time. Take 5 to Exercise promotes consistent activity, improved range of motion (aka, flexibility), increased strength, practicing proper posture, and maintaining total body balance.

Click here to order your copy today to get in on the benefits of consistent exercise!

Your Balance Enhancement Specialist!

Brain Education for Successful Aging

Are you worried about losing your memory?
Are you concerned about losing your grip on reality?
Are you afraid what might happen if you do lose your memory?
Most adults are. In fact, over 80% of baby boomers are concerned about brain function, or losing brain capacity.
During the 6th annual ICAA conference last week in San Antonio, I had the opportunity to attend a cutting edge research seminar on Brain Education for Successful Aging hosted by Cal State Fullerton brain education expert, Dr. Jessie Jones and Master student, Nicole Dean.
Dr. Jones did a fabulous job of explaining what happens to our brain during the aging process and ways a person can optimize brain function while aging using the BEST training program.
My friends, the results are in: Physical activity is the best thing you can do to maintain your brain, the take home message was "What's good for your heart is good for you brain".

To improve function, tasks should be:

• Complex (aka, challenging)

• New

• Some type of aerobic movement that increases circulation

Studies indicate walking is one of the best exercises you can do because walking involves moving various parts of the body. By paying attention to what you're doing, you engage the thinking process which stimulates the brain.
During my fall risk reduction exercise classes, I challenge participants to practice the skill of walking in place. No big deal, right? Try it after years of using a walker or cane!
I challenge adults to lift the opposite arm and leg (the body's natural balance mechanism) and you should see the concentration level rise! Practice makes perfect and my class is a perfect example of that. The simple act of walking in place can benefit your brain, your balance, and your endurance. All in one activity!
Maintain your brain function and Take 5 to Exercise everyday!
The research is in. The follow along videos are out. Order your set today.
The Fall Risk Reduction Lady!