Never too late to improve functional fitness

I just finished a FallProof™ balance training class at Pioneer Towers in downtown Sacramento.  The small group of ladies were excited about improving their balance and they did just that!  Every single person improved on the three Senior Fitness Tests associated with fall risk.  And I mean they improved! 

As part of my classes, I offer pre- and post-assessments to evaluate the effectiveness of the balance training classes I teach.   I know the program works but I am continually collecting data in case Dr. Rose wants it for her FallProof™ program.  Anyhow, I assess lower body strength, lower body flexibility and dynamic balance and agility or moving balance skills before and after attending the 8 sessions.

This class of 8 older women improved dramatically.  My most improved student was 94 year-old, Eve.  Yes, I said 94!  She increased her lower body strength score by 4, improved her lower body flexibility 3.5 inches and was 2.3 seconds faster and much steadier in her moving balance.  Remarkable!  I am so proud of her!

She can now touch her toes, her legs are stronger and she is more stable when getting up and moving quickly.  This collective data demonstrates that the program works when you work it.  Eve and another student worked the exercises into their daily routine by meeting everyday at 4pm. 

Another student who deserves huge kudos was 80 year-old Mary.  On the first day of class, she had to use her hands to get up out of the chair.  On the final day, she was able to do 9 perfect form chair stands WITHOUT using her hands!  Yeah Mary!  That makes a huge difference in the quality of her life.  She is no longer embarrassed about getting up out of the chair.  How did she do it?  She practiced her homeplay exercises.  She did the work.

Both Eve and Mary clearly show that it's not too late to improve your fitness.  And men, this is not just for women.  In my other class at Fremont Presbyterian, an 88-year old gentleman who is an active athlete, increased his lower body flexibility by 4 inches!  HE CAN NOW TOUCH HIS TOES!  Think about how great that is when getting dressed in the morning, not to mention how it improves your walking gait!  Awesome job!

My goal: Maintain what I've got!

I am a balance and mobility specialist and I teach older adults how to not fall down.  I offer educational presentations and teach balance training classes in the community. One the first day of my small group classes, we talk about past experiences and what each person hopes to get out the class.  I also perform fitness assessments associated with fall risk.  When I work one-on-one with someone, I have them list three fitness goals they hope to accomplish with me.

Setting goals is a characteristic of successful people, especially when starting a fitness program.  It helps to set one or two big goals and several small steps along the way. This will help keep you motivated when times are tough and remind you of why you're doing these exercises!   

As we get age, the risk of being diagnosed with a chronic disease increases significantly.  In fact, the CDC estimates that one in two, or 50%, of people over the age live with at least one chronic illness (CDC, 2009).   This is alarming when you think of the number of people reaching the 65+ status and the cost of medical care and drug prescriptions needed for many chronic diseases.

Some diseases are progressively degenerative meaning the ability to function will get increasingly more difficult.   Aging is a progressively degenerative process if you don't exercise.   We can slow the aging process and MAINTAIN what we have by staying active.

I reassess my class members in the same fitness tests on the last day of class.  I have seen major improvements in at least one if not all three tests.  I remind everyone that improvement is fantastic but it's also great to maintain what you have, especially those living with a progressively degenerative disease. 

Let's maintain what you have!  Get active and stay focused on the goal!
In Fitness,
The Fall Prevention Lady