Development of Balance System as a Child and Fall Prevention as an Adult

As "The Fall Prevention Lady", a Balance and Mobility Specialist who teaches older adults how to improve balance and prevent falls, the vestibular, or inner ear equilibrium, system fascinates me.  The more I learn, the more I want to help people learn how to maintain upright position and improve daily balance.

Balance is ongoing communication between the brain and the body and  the first neural system to develop in the embryo; even an unborn fetus needs to know which end is up! ⬆⬆  Your vestibular system and reflexive balance skills continue to develop during the first five years of growth and your “reflexive” stability is proportionate to the amount of movement you did or did not do as a child. 

Think about your youth; did you play, jump up and down, spin on a merry-go round, do gymnastics or some type of flipping and flopping, rolling and tumbling on the ground?   I remember doing cartwheels, front and back bendovers, walkovers, and handsprings in the grass with my friends.  

I also clearly remember by mom, old to us then but only in her late 20s, walking outside to check on us and doing three to four back handsprings in a row when asked!  No stretching, no warm-up; she’d walk out and flip flop backwards as long as the yard allowed! 

I thank God I grew up in a time when kids played outside, tumbled, rolled, played on swing sets, ran up and down hills, jumped on trampolines and swam in lakes.  I didn’t know it at the time but I was developing my inner ear balance system and the ability to react timely and efficiently to life’s imbalances. 

Kelly Ward, aka
The Fall Prevention Lady

Of course I fell down but I was a kid and falling wasn’t a big deal; it was expected! That what kids do.  I felt dirt on my feet, the grass between my toes, the heat from sidewalks and the cold from ice and snow.  I smelled mom’s cooking, I smelled the neighbor’s cooking.  I smelled country air. 

I stimulated my sensory systems, which activated different parts of the brain which resulted in healthy neural development.  Being active as a child, I stimulated my vestibular system regularly and as a result, my balance and sports skills were exceptional.  

I went on to become a three-sport Varsity athlete (field hockey, basketball and lacrosse) and earn a full basketball scholarship.  Today, my balance is better than ever because I am “The Fall Prevention Lady” and I practice balance drills regularly!

My question to you, “what was your childhood like”?  Did you play outside?  Did you play inside?  Were you active or sedentary?  If you read a lot and did not get much physical activity, your “balance system” may not have received much activation.  Poor activation results in decreased brain function due to weak input signals.

Does that mean it’s over for you?  Does that mean you have to accept it and deal with it?

NO and NO!  It’s never too late to improve your balance.  There are very specific drills you can do, at your own pace, to train your balance and improve stability.  

I offer Skype (online) training sessions and private sessions within a 45-mile radius of Fair Oaks California.  I also offer partner and small group training and Brains and Balance Training classes.  

You don't have to accept and live with a disorder; you can train your brain to improve balance, vision and movement.  Movement is life.  Time to start living!

Private training client climbs stairs without assistance!

I have been doing in-home private training with a 79 year-old woman for 10 sessions and today she was able to walk up the stairs into her home without assistance. YAY! I am so excited about this milestone for Sue (name changed) because by regaining the ability to independently and confidently go up the stairs was the first step to her taking control of her life again.

As a fall prevention consultant in the Sacramento area, I was hired by Sue's brother and sister in-law after Sue fell going up these same stairs. Twice. Active and healthy, Sue's relatives knew something could be done to reduce the risk of another fall and contacted me. A thorough assessment not only enabled me to immediately form a therapeutic relationship with Sue but also to identify her limitations and strengths.

Sue was so de-conditioned from being stuck in the cycle of fear and sitting in her chair that she had to relearn how to move. We started with a consistent routine of the Basic 5 stretches and slowly added lower body strengthening exercises. Because Sue was terrified of falling again, we had to get Sue to believe in herself and the self-perceived benefits of exercise. This doesn't happen overnight however repetition of activities and repeated successful attempts fostered Sue's self confidence levels.

It was amazing to witness this transformation. Even though each visit got progressively more difficult, Sue made it look easier! She's a trooper. She's a fighter. She's a believer. After a temporary setback due to a blister on her diabetic ankle, Sue set realistic goals, put her head down and invested in her independence. I brought my resistance bands and I introduced her to my stepup. We broke out the soup cans. We laughed. We shared Starbucks. After 10 one-hour sessions, Sue walked up her stairs without the assistance of her helper.

Once reluctant to confirm the next appointment, Sue called me tonight to setup our next visit and to purchase 5 more sessions. She called me to thank me for teaching her how to walk up her stairs again. It was so beautiful to hear her say, "now I know where each foot goes and which foot gets the emphasis". Praise the Lord!

Sue decided to Take 5 to Exercise each day. When asked if she felt stronger, she said, "as much as I hate it, yes I do!". She loves her new strength and the glow in her face is beautiful. Invest in yourself. Invest in your independence. Get active and Take 5 to Exercise each day.

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

Exercise is the best medicine

Humans are continually looking for instantaneous gratification, the quick fix, or the miracle pill to ease our pains, help us lose weight and provide the eternal fountain of youth. In today's society, medical doctors and big advertising and pharmaceutical companies nurture this human desire with breakthrough cures that are available in the shape of a pill.

While I thoroughly appreciate scientific research and development, I have discovered through extensive research and personal experience that a living a healthy lifestyle and enjoying a quality life requires work. The answer doesn't come in a pill. Instead, take a little sweat and lots of stretching, some self-discipline and daily healthy choices and the payoff is evident.

I am collecting data for my fall prevention exercise research study and I heard another testimony of this truth the other day while assessing one of the study participants. This lady told me that she has not been to her doctor since starting the FallProof™ at Home DVD balance and mobility program and that she has never felt better. She proceeded to say that the exercises have helped her more than any medication that has been prescribed by her doctor.

This was absolute music to my ears since we live in a society where the cost of medication is escalating beyond comprehension. The answer to remaining independent is not found in a pill but by staying active. Following a consistent exercise program that is designed to improve gait and mobility through strengthening and stretching activities has been found to be the most effective way to reduce the risk of fall (Lord et al, 2001)(Rubenstein, 2006).

Since exercise is the best medicine for staying independent, get your ePill in the form of Take 5 to Exercise DVD series or the FallProof™ at Home DVD series. Take 5 to Exercise is a 5-day senior exercise video series that is done while seated. This beginner level DVD program is a great educational tool that not only encourages proper form and movement but also the reasoning how the different types of exercises can reduce fall risk.

The FallProof™ at Home DVD balance and mobility program is great for independent older adults because the progressively challenging balance activities are done while standing. This 3-series DVD program challenges the body systems involved in balance and provide helpful postural tips and strategies.

Whatever you do, get active! Find a program that you enjoy, one that encourages multisensory balance training, strengthening and endurance activities and flexibility exercises. Progress the exercises gradually and watch the need for medication gradually decline!!! Give it a shot...your body will thank you and so will your wallet.

In research,
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

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.

Regulating fall prevention exercise classes....

As a certified personal fitness trainer who works with clients of all ages and of all physical abilities, I am frustrated by the lack of a governing body that oversees the fundamentals of practicing "certified" trainers. The reason I am so perturbed by this is what I have observed while watching trainers in the gym and in group settings.

I do not claim to know it all and to have all the right answers. Quite the contrary, I am a person who is forever seeking more wisdom, more knowledge, and more insight into the movement of the human body, especially corrective exercise techniques. I want to know how can I help a person the most? If I observe an inefficient movement pattern, I feel it is my obligation as a certified health and fitness professional to be able to prepare an effective program that will help that person move easier, with less pain.

There is no governing body that checks up on “certified” trainers and how they practice. The result is thousands of bad experiences, unnecessary injuries, and wasted efforts. The older I get, the more I value my time and my effort. I consider the older adults who I strive to help and if they have one bad experience, they might give up on the message: it’s never too late to benefit from consistent activity; consistent activity done correctly.

In my seated exercise routines, I constantly cue the viewer how to breathe correctly, what muscle to concentrate on during each movement and mostly, to stop if the movement hurts.

In the meantime, please be careful. I hope one day there is a regulating body that implements ‘surprise visits’ to senior fitness classes everywhere. Each instructor should be “graded” on principles, techniques and overall safety. I am deeply disturbed that unqualified instructors are not only causing injury but also negatively influencing people’s attitudes about exercise.

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!