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.

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.

LIFE WITHOUT LIMBS.....

And you think you have it bad?  

I have to tell you all about the most amazing guest speaker at my church this weekend: NICK VUJICIC.  This 25 year-old gentleman was born without arms or legs.  He is a walking, talking torso.   A person who has every right, every reason, to be angry, to be hateful, to be depressed.

But he is not.  In fact, NICK VUJICIC exudes gratitude for life.  He praises God for choosing him to share the message with the world that a life without purpose is a life without meaning and a life without meaning is a life without hope.  Sometimes hope is all we have to go on but keep that hope alive and no matter what,  your circumstances will get better.

Nick's message was inspiring and touched me deeply because like most, I sometimes take life for granted.  I may find myself getting upset about little things, feeling sorry for myself when bad times hit, or thinking I have it hard.  When I heard, and saw, Nick on stage, I realized that even on my worst day my life isn't so bad. 

But I would like to tell you that until I was saved by the grace of God in 2005, I had been feeling sorry for myself since I was 17 years old.  I am 40.  What caused this extended pity party?  The summer before my senior year in high school, July 31, 1985,  I was hit and run over by 2 cars.   

As a result of being dragged under the first car over 100 feet before being hit and run over by the second speeding car, I was comatose for 5 days.  Structurally, my left femur broke into 2 pieces and my pelvis was fractured on both sides after punching through my body.  Internally, my liver was lacerated, my right lung was punctured, and I lost over 20 feet of large intestine due to excessive bleeding.    I suffered severe road rash all over my body, especially my face.   The doctors didn't expect me to walk again, not to mention play basketball and I was lucky to be alive.   
Suddenly, the national Division I basketball scholarship offers were replaced with prayers and letters of condolence.  My dreams died but I lived.  I was hospitalized for 3 months, endured grueling 2-a-day sessions in Physical Therapy, had to learn to walk again, and wasn't allowed to look in the mirror for 8 weeks.  Skin grafts were fresh and half of my head was shaved.  But I still had all my teeth, not to mention all my faculties! 

But was I grateful?  At first, yes but because I was 17 and in scholarship-athlete shape, I thought I was invincible.  I didn't truly realize how lucky I was to have survived without severe consequences.  Although my classmates voted me as Homecoming Queen, I didn't feel beautiful.  The life I knew was shattered.   I was in a wheelchair, I was forming raised keloid scars all over my body, and I was totally dependent on my mother for my activities of daily living.  At 17, I was supposed to be becoming a young, independent adult.  

But like Nick, I had hope.  Through perserverance, determination, and the loving support of my family and basketball coach, Mr. White, I graduated to using a cane, then running around the track.  I distinctly remember limping around the track at 8 o'clock at night, after basketball practice, with my mom beside me.   I was grateful then. 

I kept my sights focused on playing basketball again.  And I did.  Radford University, a Division I school in Radford, VA, graciously offered me a full women's basketball scholarship.  I made it!  My hope, determination and physical efforts kept me going when there didn't seem to be a reason.  

What do you hope for?  What do you have your sights set on?  What are your goals?  If you want to get stronger and reduce the risk of falling, don't ever give up hope.   You can do it and I want to help you with my "Take 5 to Exercise" dvd series.  Let me coach you through the basics. 

Nick has set his mind on being the best servant he can be, glorifying God, and inviting others to realize how much Jesus loves them.  And this man doesn't have arms or legs.  No matter what your circumstance, be grateful for what you have.  I know I am.

The Fall Prevention Lady.

Fall Prevention class: Is it LIVE or is it Memorex?

Modern technology has enabled us to capture just about anything live and play it back, now in high definition, in such amazing quality, it's almost like you're there.  But you're not.  

Too often, skilled nursing and/or assisted living facilities rely on the same 'ol seated exercise videos to meet the required "one hour" of daily activity.  Residents sometimes enjoy the videos but nothing beats a live person teaching a class.

This summer, I was unable to teach my Fall Prevention classes for the City of Sacramento for one month due to scheduling conflicts and a flu-like quarantine.  My participants were getting disgruntled with the same "sit and be fit" videos and I was missing our weekly interactions, not to mention the benefits of consistent stretching and strengthening movements for myself.

True, routine can become stale at times but live interaction with a person who is passionate about what she is doing is irreplaceable.  My Take 5 to Exercise DVD series offers 5 days of different routines where I coach the viewer through the Basic 5 Stretches as well as introduce a new set of exercises each day.

My passion and enthusiasm is evident in my smile and even though I'm not there live in person, I can be.  I am available for refresher courses, encouragement classes, or follow up training.   I love what I do, I love meeting new people and I want to see you succeed.

Remember, "with God, all things are possible".  Mark 10:27

visit www.take5toexercise.com to get started on your consistent Fall Prevention exercise program and who knows, I may be coming to a location close to you.  

Ask and it will be given to you.  

Praise God.

The Fall Prevention Lady

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

Go for It!

    Life is short.  Life is sweet.   Life is what you make it and how you live your life is up to you.  Personally, regret is the one thing I don't want to have when I'm 84 and I'm looking back at my life.  As a result, I decided to go for it this past week and went to a casting call for fitness models at the National Academy of Sports Medicine in Calabasas, California!

    Yes, I'm six feet tall.  Yes, I keep my body lean through proper exercise and a good diet.  And yes, I'm 40 years old but somewhere in the back of my mind, I had this crazy "fitness model" aspiration.  When I heard Dax Moy speak about 100 goals in 100 days, I must have subconsciously put this dream in my head.  When the email announcement hit my inbox, I went for it!  

    What is in your closet?  What crazy aspiration do you have?  Pick one, and GO FOR IT!  (Be safe and within reason, of course!).  Your life is ultimately the result of your decisions.  The quality of your life is directly related the quality of those choices.   If you choose to invest in your health and begin a consistent stretching and strengthening routine led by a qualified fitness professional, your body will make improvements and you will improve the quality of your daily life.  

    "The Secret" to life is summed up as the law of attraction.  If you think positive, you attract positive.  Likewise, if you dwell on the negative, (guess what), you will attract negative people and processes.  And no one wants negative events in life so when you think about preventing a fall, focus your energy on enhancing your balance skills, improving your flexibility, increasing your strength, and building your endurance.  Fall prevention is thinking positively about a negative.  (Wow, we've got the constellations buzzing on that, huh?!)

    Each day, you are getting stronger and more flexible in order to remain balanced.  Total body balance is healthy.  Your body thrives in proper alignment and a thriving, balanced body can react to life's imbalances.    Think positive prevention.  Think about the benefits of the exercises and movements you are doing.  Think about how you want to live your life and go for it!!!

    Start moving that body today.  Move that body everyday.  Start slow and progress gradually.   Your body is adapting to these new demands.  Think strong, think balance, think "I'm giving this my best effort" and GO FOR IT.

    Nothing to lose but fear.  Nothing to gain but a better quality of life through physical movement.   Take 5 to Exercise each day.

    Did I have the look they wanted?  I don't think so but hey, I tried.  I gave it my best so I'm asking you to give prevention your best.  Your best is all you can do and guess what?  You do it well.

Glory to God.

Your balance enhancement specialist

Determination and Fall Prevention

I am determined to get the word out about Exercise and Fall Prevention.  

I am determined to help people enhance their balance skills.

I am determined to show others how to remain independent.

I am determined to improve quality of life through increased flexibility.

I am determined to remain strong by challenging each muscle group safely.

I am determined to improve postural habits by sitting tall and checking my window.

I am determined to maintain hip and shoulder mobility.

I am determined to Take 5 to Exercise each day.

What are you determined about?  

If you are determined to reduce your risk of a fall, increase your flexibility, get stronger, improve your posture and/or maintain total body balance, then my Take 5 to Exercise dvd series is for you!

Check out my website, www.take5toexercise.com, and order your copy today.  

Be determined to Break the Cycle of Fear.

Hallejuah.

Breathe in, breathe out....

    Well, maybe not if you are outdoors and you happen to live in the Sacramento, California region like I do.  

    Unfortunately, there are hundreds of forest fires burning in our beautiful state and the result is unsafe air due to the smut, fire particles and pollution looming in the air.   Not only is the air polluted but it's also HOT, somewhere around the undesirable 100 degree mark, compounding the polluted air by forming a unbearably hot, smokey cloud around us.  This condition reminds me of life back east in the heat, haze and humidity that I grew up in.  It was awful.  This is awful.

    So my friends, I'm sure you are asking what in the world this has to do with Fall Prevention... well, my point is how important it is to deeply breathe in clean air.  Often.  When you have it, don't take it for granted, right?  Right.

    Practice breathing in deep through your nose so your nose hairs can filter out the impurities, hold that for a second, then exhale through your mouth.  Slightly close your mouth as if playing a musical instrument (also called pursed lips), as you force the air out of your lungs, feeling your diaphram squeezing as you exhale.

    Practice this deep breathing at least 3 times a day.  You pick the times but make it a habit.  Heck, take in a deep breath whenever you remember.  Too much air isn't such a bad thing....as long as it's good air!

    Deep breathing encourages oxygen exchange at the cellular level and that oxygen is necessary for energy.  And life requires energy, especially since you are following a consistent stretching and strengthening routine.  

     My Take 5 to Exercise routines:  Flexibility, Strength 1, Posture, Strength 2, and Maintenance.  Your body will adapt to these movements designed to reduce your risk of a fall and to improve the quality of your life.   And it all starts by when you Take 5 to Exercise.

Visit www.take5toexercise.com and order your copy.

Your Fall Prevention lady.