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!

Age alone does not indicate fall risk

1 in 3 adults over the age of 65 who live in the community will fall each year. When I do fall prevention presentations, I always ask who has fallen or who is concerned about falling. Between those two questions, nearly every hand goes up. Are fall prevention statistics under estimated? Perhaps. Regardless of the statistics, the number of falls is expected to increase drastically as baby boomers advance in age.

In a recent class, there were two ladies (aged 86 and 87) who were similar in many accounts. Both live independently in the community, neither one uses an assistive device for mobility and both have fallen within the past year. This is the exact person FallProof™ was designed to help. Pre-test scores indicated that the 87 year old had significantly less lower body flexibility however she scored better in dynamic balance and agility.

What I find interesting is the post-class results. The same 87 year old increased lower body flexibility by 2.8 inches and improved dynamic balance nearly 2 seconds. The 86 year old increased lower body flexibility by 2 inches but lost one tenth of a second on dynamic balance. Both ranked in the 85th percentile of lower body strength.

	Pre S&R	Post S&R	Pre CS	Post CS	Pre 8UG	Post 8UG
86 yo	5	7	0	14	7.6	7.7
87 yo	-4.8	-1	0	14	7.1	5.4

Two average older ladies. Two very similar women who resemble your neighbor, your mother, your grandmother. Who is at greater fall risk? It would be fascinating to follow these two ladies for a year and test again. As of today, they are the same in lower body strength however the younger one demonstrates greater lower body flexibility and the older one is appreciably more agile. I think I just found a project for myself......

I am blessed to have the opportunity to educate older adults about fall risk factors, demonstrate evidence-based fall prevention exercises and facilitate ongoing compliance to an exercise routine. I love what I do and I encourage everyone to Take 5 to Exercise each day. Take 5 is my seated fall prevention DVD series and it is a perfect place for beginners to start from the comfort of home. Let's see which of these 2 ladies decides to Take 5 to Exercise each day....

Fall Prevention exercise incorporates purposeful play

As a Certified Therapeutic Recreation Specialist (CTRS), I have studied and appreciate the value of recreation and leisure activities for the physical, emotional, spiritual and social benefits. However the "games" we played as children are not only fun but also therapeutic. When engaged in regularly, purposeful play has the potential to improve the quality of life for older adults by reducing the risk of falls.

I currently offer progressively challenging FallProof™ balance and mobility training to older adults living in the Sacramento region. As a certified instructor, I follow Dr. Rose's professionally-designed program plan to safely challenge participants (she does NOT encourage creativity for a reason...she knows what works!). I constantly remind people that this is not a senior fitness class but these are intimate group training classes.

Sound serious? It is! Falls are a severe problem among older adults and preventing falls is a serious matter. I take what I do seriously but FallProof™ balance and mobility training is not all work; these balance and mobility classes are fun, too! Each class incorporates a "culminating activity" that challenges the skills taught in daily lesson.

Purposeful Play. I am continually learning the value of the games I played as a kid as I have my older adult participants "play" in class. The only difference is now I'm teaching how to remain balanced. Purposeful play....reducing the risk of falls and having fun!

Fall Prevention at the Therapeutic Recreation Institute

In order to remain current on trends in their field, professionals are often required to complete a certain number of Continuing Education Units (CEUs) each year.

• As an AFAA-certified personal fitness trainer, I have to complete 15 CEUs each year.
  
• As a certified FallProof™ balance and mobility instructor, I am required to teach 100 hours of FallProof™ balance and mobility coursework, complete 5 full program assessments and fulfill 5 hours of CEUs in older adult programming.
  
• As a recently certified CTRS, I have to complete 10 hours of CEUs in the recreation therapy field. Wow...lots of continuing education for me!

The reason for the such requirements is because the fields of personal training, fall prevention and recreation are constantly growing. Trends continually change and as a result of evidence-based research, effective and efficient techniques gradually emerge. One of the best places to get these CEUs is by attending professional conferences. Not only does a person get to learn from cohort's experiences but also is able to network with industry leaders.

This year, the CPRS annual conference was held in Sacramento and offered the "Therapeutic Recreation Institute" specifically for recreation therapists. The all-day event provided breakout sessions and plenty of opportunity to learn from seasoned professionals. I was particularly thrilled to meet Dr. Ken Mobily of the University of Iowa who was the opening keynote speaker and offered an afternoon session about strength training and fall prevention.

I was ecstatic as I listened to Dr. Mobily talk about the same the topics I cover in my fall prevention exercise presentations. There were a few different approaches to balance training but he and I decided that those differences provide the basis for a great research study! I appreciated his wisdom about program structure and consider him a mentor of mine. I am grateful for meeting this remarkable professor and the Therapeutic Recreation Institution.

A person can remain independent by following a consistent exercise program that includes flexibility, strength, balance and endurance training. The less you do, the weaker you become, especially in the 8th decade of life. The weaker you are, the greater the risk of falling.

The moral? Take 5 to Exercise each day to remain independent. It's never too late to benefit from an exercise program. Start simple. As Dr. Mobily said, "the best piece of equipment is a sturdy chair". Take 5 to Exercise offers seated exercise routines designed to reduce the risk of a fall. Order yours today.

The Fall Prevention Lady

Fall prevention presentation at Baywood Court Retirement Community, Castro Valley, CA.

Thursday, February 24, 2011, I will be doing a fall risk reduction presentation for residents of the upscale retirement community, Baywood Court in Castro Valley, CA.

This is exciting for me because the target population is the same for whom the FallProof™ program was designed: independent older adults who still live in the community but are familiar with or concerned about falls and the consequences of a fall. Many of these adults do not consider themselves at risk; falls don't happen to them, they're too young, too vibrant.

Baywood Court is an active retirement community that offers residents the option of "aging in place". In other words, there are progressive levels of care available. Join me Thursday, February 24, 2011 at Baywood Court for a free educational presentation about the importance of consistent activity regardless of age or limitation. Come prepared to move as I guide you through back to basics exercise routine. Remember, exercises can be modified to meet any limitation or special need.

Call Jody Holdsworth or Gordon Chan at (510) 733-2102 to RSVP for you and a friend to attend the presentation luncheon or schedule an appointment for a convenient lunch tour.

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

Wild Ward Women and Fall Prevention exercise

This week I went to Bradenton Florida for the Ward family reunion.  Although my father is deceased, he is survived by 4 sisters, 3 of whom live in the Bradenton area.  I was excited about seeing the “wild Ward women” and meeting cousins I didn’t even know existed!  As a gerontologist and fall prevention exercise instructor, I was excited about visiting the area because it is so densely populated with older adults.  I wanted to observe the different levels of ability, the services available and overall, how people feel about physical falls.

Florida is the retirement capita of the United States.  There is community after community with a minimum age requirement of 55 years old and most of these neighborhoods have a pool and recreation center.  The yards are well maintained, the homes are small and most everyone has a car in the driveway.  My aunts, like most of their friends, do not drive after dark nor do they go outside of a 30-mile radius.  They are aware of their limitations and live on the side of caution. 

My older relatives live in neighborhoods where people live within their means.  There is no need for extravagant cars or excessive homes.  These people are living on retirement funds and social security.  Everyone has Medicare and most have supplemental insurance.  Relatives visit each other every Sunday and call each other often.  They are aware of each other’s doctor’s appointments and have social support systems in place.  Having a friend or family member check in occasionally is a great idea for those who live alone.  It's about safety and dignity....

My oldest aunt, Mary, flew in from Ohio.  She is the matriarch of the family and has remarried after the death of her husband of 56 years.  Her new husband is a long-time friend whom she and her husband used to square dance with he and his wife.  Mary enjoys the male company and prefers to be with someone rather than alone.  “At this age, it’s nice to have someone to talk to”…  I can’t blame her!  She’s in excellent health and is sharp as a tack.

Next is Betty.  She isn’t aging quite as well.  She had to give up her line dancing due to a vestibular (inner ear) dysfunction.  Her balance is off and she has begun to fall.  Her husband of 53 years is taking wonderful care of her.  She told me she started watching my senior exercise videos in order to remain active. 

Norma is the next oldest and she is sharp as a tack, too.  She plays the Lowrey and produced 2 DVDs which I am going to use as background music in my seated exercise routines.  She recently had an operation on her wrist and is careful not to overexert herself during this healing time.  She cannot wait to play her organ again.  She also makes the time to Take 5 to Exercise with her granddaughter, Rene, my twin!  Rene is 37 years old and has shoulder issues and low back pain.  I recommended some basic exercises and she said she enjoys the exercises in Day 5; Take 5 for Maintenance. 

Last but not least is Helen.  She recently met and is engaged to Larry, a long-time friend whom she recently was reintroduced to.  “At my age, you don’t want to wait!”.   And she's right; she is happy, Larry adores her and they have fun!  Helen has bells palsy but doesn’t let that stop her.  She also plays the organ and is a wonderful singer.  I see where I get my competitive nature as she whispered to me, “I ain’t gonna let Norma out-do me, I have a CD that I made, too.”  Helen gave me a copy to play during class as well!

I had a wonderful time visiting my aunts, meeting my cousins and observing life in a middle class retirement community.  These seniors understand how important it is to stay active in order to remain independent.  There’s a lot of dancing and walking but I was unhappy that my aunts are not more active in balance or resistance training.  They represent the silent generation and they do not know how to engage in appropriate exercises.  However, they each have my a set of my series and are beginning to do the exercises.  I am so excited about obtaining my FallProof master instructor status so I can schedule a tour in southwest Florida to increase awareness of fall risk reduction exercises and teach older adults how to safely challenge the body systems of balance.

Flying back home to Sacramento, California,

The Fall Prevention Lady

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

It's time for change....

OK people, I have to tell you something, something I'm not proud of.  I am 40 years old and this was the first election I voted.  Ever.  I thought it ironic as went to the voting place and thought I tell people everyday that it's never too late to start and well, I'm here to tell you it's never too late to start!  POLITICALLY OR PHYSICALLY!!!

   So guess what?  It's time for change.  We, the United States of America, have a new president.  A new political party President.  One who has a different vision of healthcare.  A man who is encouraging the people to be responsible, not only for themselves but for each other.  A President who embraces prevention.

I embrace Fall prevention.  We are an aging society and the fastest growing segment of the population is over 85 years old.  Falls cost society billions of dollars and that number is expected to grow along with the population unless we do something.  It's time for a change.

It's time to take responsibility for your well-being and practice good behaviors now, before a tragedy occurs.  It's called prevention.  No one plans to fall which makes accidental falls so devasting since a  life is changed instantly.  Accidents happen but you can reduce the risk of an accident by lifestyle and environmental changes.  

I'm talking fall risk reduction exercises.  Gentle stretching and strengthening activities done while seated are effective.  Start with the basics.  Start a program.  A consistent program.  And guess what, I have the plan!  Take 5 to Exercise. 

 It's time for a change.  My new approach to senior exercise videos will educate, enlighten, and encourage you to change your daily habits.  No matter what age you begin, your body will adapt.  The body was made to be in motion so let's keep it that way. 

Visit my website and order your set today.   Change is good. 

 

The Fall Prevention Lady

Sun City and Fall Prevention exercises

    Not too long ago, I attended a Baby Boomer Expo at the prestigious Sun City Roseville community and I have to say that those people have it made!  Living there must be like living in a country club!  Golf courses everywhere, they have a full gym, swimming pool, sauna, tons of exercise classes offered daily, the director is doing a fabulous job keeping people active.

    However, I only saw the 'active' people.  Those who thrive on social interaction, those who are in relatively good health, those who recognize the importance of staying active in order to remain independent.  That's when I start to wonder about the thousands of other older adults who live in the Sun City community who would rather exercise alone, in the comforts of their home.  What are they doing?

    I wonder what type of Senior Exercise Videos the people in Sun City are watching in their homes.  Are they participating in up-to-date, scientifically researched seated exercise routines developed by fitness professionals or are they following the same 'ol routine using the same 'ol weights?    If so, they may be hurting themselves and here's why....

    No matter what age, the body adapts to the demands of exercise by getting stronger, more flexible,  and improving balance abilities.  When a person does the same stuff, the body doesn't have to adapt which is why you have to keep your body guessing so it can react and adapt.   If you have been doing the same seated exercise routines year after year, you are not improving your physical well being.  

    Don't get me wrong, some movement is better than none but it's time for a change.   A safe change.  It's time to Take 5 to Exercise.   My series educates you about why you need to do the movements then demonstrates how to do stretching and strengthening fall risk reduction exercises, all while seated. 

    Visit Take 5 to Exercisew today and order a copy of the most up-to-date fall risk reduction videos out there.  Edu-tain-ment.  Be educated while you are entertained.

The Fall Prevention Lady

    

Trainer in a box!

As a person, I'm not familiar with or good at sales.

As an educator, I am good at training, teaching, and motivating.

As a Public health educator, I am passionate about the prevention of disease and promotion of health.

As a gerontologist, I am passionate about the prevention of falls among our aging population.

As a senior fitness trainer, I am passionate about the correct application of consistent exercise and movement patterns to reduce further disability and progression of disease in elders.

As a entrepreneur, I am passionate about my product, Take 5 to Exercise, which combines my all of my above passions on video. I truly want to help seniors reduce the risk of a fall and my product is the perfect way to get an older relative, friend, or yourself moving.

But hey, that's me.

As a fall prevention exercise guideline, Take 5 to Exercise provides a vital service for people want to take responsibility for their well being and get active. This "Personal Trainer in a Box for seniors" provides 15-20 minutes of mindful training where I cue the viewer how to properly do each exercise. There isn't music so there aren't distractions although I do recommend you play your favorite tunes at home if you prefer to exercise with music.

My Trainer-in-a-Box set, 5 days of Take 5 to Exercise dvds, provides guidance and encouragement to a population that can still benefit from the principles of modern scientific study. Personal safety and physical well-being are my primary concerns so you can relax knowing a professional is guiding them through each routine. And your loved ones will be impressed that you bought them sessions with their own Personal Fitness trainer!

Give your parents, or grandparents, the gift of a Personal Fitness Trainer: ME!

Proverbs tells us to honor thy mother and father. Be wise and invest in their future and quality of life. Visit www.take5toexercise.com and order one full week of Personal Fitness Trainer-in-a-Box Fall Prevention routines for your loved ones.

Your Balance Enhancement Specialist