Person living with disability praises benefits of fall prevention exercise

At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.

Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.

Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.

One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.

Kelly Ward's Fall Prevention workshop @ Resources for Independent Living...

As the Fall Prevention Lady, I love educating people about increasing fall risk factors and demonstrating effective fall prevention exercises. I was thrilled when fellow Northern California Fall Prevention Coalition member Tommy Yang of Resources for Independent Living (RIL) asked me to do a fall prevention presentation at his facility.

Although I designed and present a 3-hour interactive workshop for the City of Sacramento's 50+ Wellness grant program, Stand UP to Falls, I can customize the length of my presentation to meet the needs of the audience and facility. In this one-hour workshop for the RIL, I talked about fall risk factors and the components of an effective fall prevention exercise routine.

If you are interesting in a fall prevention workshop at your facility, please contact me! Fall Prevention Week is quickly approaching and I would love to educate your residents about fall risk factors, demonstrate fall prevention exercises and facilitate individualized compliance!
info@thefallpreventionlady.com

Take 5 to Exercise each day!

Progressively challenging exercise program improves balance

Teaching community-based classes, I work with people of different fitness levels and physical abilities. These differences are especially evident with the older population since aging is a unique process for each of us and no two people are the same. What we are living with today is a combination of different genetics, daily choices and lifelong habits. Regardless of where you come from, I am here to help you reduce the risk of a fall now and in the future!

In spite of this individuality, I firmly believe that everyone can benefit from starting with the basics since proper movement starts with proper form. In actuality, most movement dysfunction and mobility limitation is the result of years of compensation. For example, an 82 year old person who twisted her ankle when she was 8 years old but didn't go to the doctor has been compensating for that lack of flexibility for 74 years! Now her knee and hip hurt and she is high fall risk.

The bad news is fitness and wellness were not popular in the good 'ol days. The good news is the prevention of disease and disability is finally gaining national recognition. Fitness and rehabilitation professions have progressed and there is so much knowledge about the human body that was unknown 10 years ago. It might be too late prevent a chronic disease but it is never too late to learn how to manage a condition and improve one's well being.

The FallProof™ balance and mobility training program starts with the basics and progressively challenges the systems involved in balance. For this reason, I close enrollment after the second class. I build upon training concepts so if a person misses forward step strategy, it is not safe to teach her/him the backward step strategy. If a person is not competent at the beginner level skills, then it is not safe for her/him to advance to the intermediate level of training.

The bottom line: Each of us has different physical abilities and challenges. It is important to respect these limitations and understand that not everyone will improve at the same rate. Whatever the circumstance, safety is always, always, always the primary concern. Be patient, be safe and progressively challenge balance skills at the rate that is appropriate for YOU. Start with a basic seated exercise routine, Take 5 to Exercise, and begin the best journey of your life!

Fall Prevention speaker at KAAD

The administrator of American Health Management system in Kentucky has invited me to be a keynote speaker at the KAAD conference in August! The Kentucky Association of Adult Day centers is a professional organization whose motto is to Activate, Motivate and Rehabilitate. I love it! These adult day centers provide care to those who need assistance in daily life and offer respite for those who provide care for those individuals.

I have attended my fair share of conferences and I love learning. It is an honor to be the one who will be presenting! Even though I have been presenting fall prevention workshops throughout the Sacramento region for two years, it's a dream come true that i will be presenting to professionals. In Kentucky! Talk about growth!

Praise the Lord!

Balance and Mobility class in South Sacramento

I am offering a 4-week balance and mobility class that meets twice a week at Parkside Community Church in South Sacramento. This class is open to beginners. In other words, people who haven't exercised in years or those who were exercising but travel, an illness or a fall interrupted their routine are invited to join this class.

The first class was Monday and I was so excited to have 17 participants register and attend the first session! Although people come from different backgrounds and have different physical abilities, it was encouraging to discover that everyone has one thing in common; a concern about falling.

As a certified FallProof™ balance and mobility instructor, I am implementing the evidence-based training techniques that have successfully reduced fall risk and increased balance confidence for thousands of older adults. Each class will get progressively more difficult since the goal is to challenge yet not exceed one's abilities.

I am so excited older adults in the local area are taking responsibility for their well being and getting educated about how to reduce the risk of falling. My goal is to educate, demonstrate and facilitate the development of individualized exercise programs that adults will follow at home in order to reduce the risk of falling.

Take 5 to Exercise..... I encourage you to join the May session!
The Fall Prevention Lady

Challenge yourself, no matter what age...

I have been substitute teaching a senior fitness class for nearly 12 weeks. The group meets twice a week to Exercise, Energize and Enjoy movement and let me tell you, I push this group! These older adults live independently in the community, do not require assistive devices for mobility and are committed to maintaining their independence.

What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.

It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!

What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!

Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.

The Fall Prevention Lady

FAB clinic at Shiloh Baptist Church in South Sacramento

I was referred to Debra Johnson through Jackie, program assistant @ 50+ Wellness program to do some fall prevention screening in order to increase awareness of the importance of prevention. Debra agreed to let me conduct the Fullerton Advanced Balance (FAB) scale testing on her class. On two separate days, I assessed 18 of Debra's class of older African American God-loving participants!!!
For the most part, these ladies and two gentlemen did great on the Fullerton Advanced Balance scale and overall, are not at an increased risk of falling. However, four of the 18 community dwelling older adults FAB score indicated those individuals to be at an increased fall risk.
In a 15-minute FAB score group summary, I stressed the importance of consistent lower body strengthen exercises, daily range of motion and flexibility movements, and balance training; particularly center of gravity training.

Poor dynamic center of gravity control was a recurring theme from this group's test score interpretations and this is not uncommon. Most older adults are not aware of "core" training and have no idea what their center of gravity is or where it is located! This type of multi-sensory training is a vital component of the FallProof™ balance and mobility training program.

It was not the intention for me to educate or demonstrate any type of fall prevention exercises so I didn't have the opportunity to educate this wonderful group of people about this fall related concept. Perhaps class instructor Debra Johnson will ask me back to work with her ( I do offer a train the trainer program) or to lead one or two classes.

If not, I thoroughly enjoyed working with my sisters and brothers from Shiloh Bapist Church and look forward to FAB testing older adults throughout the Sacramento region and teaching fall prevention exercises.... increasing awareness about how important it is to Take 5 to Exercise every day to reduce the risk of a fall.

Praise the Lord,
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.

Boomer-itis and fall prevention

I read an article about it before and since my mother has officially reached Baby Boomer status, I would like to spread the news. Boomeritis is a disease that affects people 50 and older, basically the baby boomer generation we hear so much about these days.
So what is boomeritis? Boomeritis is characterized by the nagging pains that have developed in your knees, back, and hands. It is the inflammation that immediately sets in after bouts of exercise. It is the aching that doesn't go away but now remains more constant. It is the tendonitis, bursitis, all the -itis that you never had before!

Unfortunately, boomeritis not only affects the baby boomers! Heck, as a 41 year old athlete, I'm beginning to feel it, too. I know lots of people my age that complain after doing some exercise or strenuous movment. Basically, boomeritis is a sign that we are not as young as we used to be. It takes longer to recover from the workouts and you are more sore after increased effort (ok, ok, that's just me lately but it does take more time to bounce back).

In order to combat this boomeritis, we need to longer warm up and cool down times. Longer recovery time may require an extra day between workouts but nothing AND I MEAN NOTHING, beats consistent movement. Take 5 to Exercise is a new approach to seated exercise routines and was developed to encourage daily movement in order to reduce the risk of a fall. Staying active not only reduces fall risk but also improves quality of life.
As we age, we need to devote MORE time to flexibility and strengthening exercises but unfortunately, we don't spend as much time caring for our body as we should.
Make the time, you're worth it: Take 5 to Exercise.

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!

Prevention magazine's #1 anti-aging secret...

Reading a back issue of Prevention magazine, I noticed one common denominator as I read the different articles and exerpts on "staying young", "fight vs. aging", "beauty secrets", and of course, the "fountain of youth". The common thread?

ENGAGE IN REGULAR EXERCISE!!!

Also, follow a healthy diet if you want to live long, remain strong, maintain brain function, lose weight, AND reduce the risk of a fall. It's clear, no re-inventing the wheel...

The key to reducing the risk of disease and/or disability or learning to live with a chronic disease once it's been diagnosed is to follow a regular exercise program and eat sensibly. There is no magic pill. No excuses. No gimmicks.

But it's not rocket science either. Everything in moderation, including activity. People, I am an exercise extremist. I am addicted to sweat. I thrive when I exercise and I encourage others to give it a try. I want to share my years of education and experience with you by cutting to the chase and saving you the time.

Take 5 to Exercise. An actual, practical, factual approach to seated exercise routines. No experience required. Start seated and prepare to get more flexible, gain strength, practice better posture and maintain total body balance as you challenge your brain. It's educational.

It's entertaining,

It's edu-tain-ment.

Order yours today.

Warning: Prevention is cost effective and can be helpful to your health.

The Cost of Prevention....

   Retirement is a time of life that people embrace.  It is supposed to be the culmination of a lifetime of hardwork and sacrifice.    Unfortunately, in today's economy, retirement is plagued by fears of fixed income, increasing medical insurance, sinking IRAs and disappearing pension plans.  

My Take 5 to Exercise series is a sound investment in your health and long-term well-being.  A perfect gift for an older relative, an aging spouse, or a lonely neighbor, my 5-day series was developed to educate then demonstrate effective activities that reduce the risk of an accidental fall.

Fortunately, prevention is not only the best medicine but also your most cost effective investment in the long run.  My father always told me to look at the big picture and prevention is exactly that:  looking at the big picture of your health.  Regardless what age you begin, you can improve the quality of your life tomorrow by making healthier lifestyle choices today.  

Consistently engaging in a professionally designed and developed fall risk reduction exercise program is  the ticket to the quality of life your have worked so hard for and now deserve.

You will have peace of mind knowing that your loved one is safe because the routines are done while seated.  A new approach to seated exercise videos,  my Take 5 to Exercise series offers the viewer individualized sessions with their own personal fitness trainer:  ME, Kelly Jo Ward.

Give it a try.  Show a loved one how much you care.  Get them their own personal trainer... California based, former South Carolina resident, and Pennsylvania raised, Kelly Jo Ward!

Centenarians and Fall Prevention Exercise

Yes, yes, yes!!! I had my first centenarian in class this week! And he was a man!

I was late getting to class so when I got to the door, one of my newer students, Laura, said I had a surprise waiting for me. As I turned the corner, I saw that the room was full, there were new members, and 2 of the new faces were men!

Joe, 100 years old, (and obviously a MAN) came to class with his wife, Laura. Last week, she talked to me about his recent fall and I guess she decided to bring him with her! She's a real go-getter, a true survivor who is not afraid to push herself or her husband. And guess what? He did great. It was probably the first time in 100 years that he stretched his hamstrings but I have to say his form was perfect!

The other gentleman, Harold, was also with his wife, Marie. It was the first class for both of them and they did wonderfully. He stretched, struggled and smiled. I could see how good it felt for him to do the stretches. He was grinning as he checked his window and he was not afraid to challenge his balance.

Today was a fabulous day. The type of day that makes me smile from deep down within. To see the room filled with my regulars and the newcomers was such a wonderful feeling, I'm still smiling. The buzz around the facility is that my fall prevention exercises work, the seated exercise routines make you feel good and the instructor knows what she's doing.

Order my Take 5 to Exercise series today and find out what all the buzz is about.

Praising his precious name.

The Fall Prevention Lady

I'm IN, Therapeutic Aging, watch out!

  Ok, I got the news:  I have been accepted to California State University at Sacramento to pursue a Specialized major, one I created, a Master of Science in Therapeutic Aging!  I am so excited because my thesis will be studying my Take 5 to Exercise program within local settings, maybe even the Veteran's Administration.  

I will begin graduate school in January and finish one year later, Spring 2010.  Wow, 2010 and my life will just begin.  See, it's never too late to start something.  I will be 42 years old when I get my Masters and my professional career finally takes off.  Being an older student has it's benefits though.  I have done the wild and crazy freshmen stuff.  I have been married (and divorced).  I have discovered my spiritual gifts.  I know what I am passionate about and what I could care less about.  

I want you to ask yourself the same things.  Are you living the life you want to live?  Are you doing what you can to make the most out of life?  I realize, and respect, the changes that a person faces during the aging process:  the body slows down, years and years of poor choices add up, reality sets in.  We are not who we used to be, we have new limitations.  

But life is meant to be lived.  Challenges occur, adjustments are made, life goes on.  There's nothing easy about getting older, it's tough but in order to be the best you can be, it's critical that you maintain your body.  The basics:  stretch, strengthen, practice good posture, maintain the little muscles, challenge your balance.  

The basics that can be done while seated in your chair.  Senior exercise videos are everywhere but be careful.  I want you to learn from someone who is passionate about helping people reduce the risk of a fall.  Someone who has studied fall prevention exercises.  Someone who teaches seated exercise routines regularly.  

Do you know what is truly important to you? If you value independence, order my Take 5 to Exercise fall prevention dvd series and live the life you want.

The Fall Prevention Lady, 

soon to be Master Ward!

SEATED EXERCISE ROUTINES AND FALL PREVENTION????

A lot of people ask me how I can teach a fall prevention class while seated or how a Senior Exercise Videos can be helpful in reducing fall risk. "Isn't fall prevention about balance?" Don't you have to stand on a BOSU ball, use foam rolls, balance boards and all that other fancy equipment seen in the gym?

NO, NO, NO. In fact, a mentor of mine, Rodney Corn formerly with the National Academy of Sports Medicine now a Fall Prevention expert, once said it was time to get back to the basics. Time to learn how to move properly. Time to teach the body the correct movement patterns. Time to reduce compensation and improve efficiency. That's why I say it's time to Take 5 to Exercise!

For my older audience members, seated exercise routines are the perfect medium because viewer safety is my primary concern. Years of inactivity have made it difficult to concentrate on moving properly, not to mention maintain one's balance. Thus, I start with the basics while seated in your chair.

My Take 5 to Exercise fall prevention exercise dvd series reviews basic movement patterns needed in everyday life. Let's master the basics before progressing to more advanced movements, afterall, you need to crawl before you can walk!

Check out my new approach to seated exercise by visiting my website and ordering your own copy to do while seated in the privacy of your own home! www.take5toexercise.com

Basically,

The Fall Prevention Lady

Exercise, Fall Prevention, and Successful Aging

Yesterday I saw one of the best Geriatricians in the country, Dr. Michael McCloud. Together, the Department of Public Health's Center for Gerontology, the UC Davis Center for Healthy Aging, Kaiser Permanente, and Mercy Healthcare of Sacramento are offering a series of 1-hour educational seminars that encourage "Successful Aging".

So what is successful aging? Dr. McCloud pointed out that "successful", just like aging, is highly individualized. What is important to me and defines my success in aging may be entirely different from yours. To Dr. McCloud, quality of life is more important that quantity of years and he does not want to become dependent on anyone for his existence.

He touched on some topics that concern most of us as we age as well as some that are requirements of healthy aging. Here are 3 topics he didn't spend extraneous amounts of time discussing but explained why they are important components of successful aging:

1. Nutrition: Everyone has heard it a thousand times: Burn more calories than you consume, eat your Omega 3s, indulge in antioxidants, avoid trans and saturated fats, minimize sugar consumption, and watch your cholesterol. There's no sense in re-inventing the wheel: eat right, eat healthy, eat when you're hungry and stop when you're full.

2. Improved Sleep Habits. Dr. McCloud also encourages better sleep habits, like getting more of it! We are mammals and we mammals require sleep. Quit trying to deprive yourself, get to bed 15 minutes earlier than usual and you will be more alert, less likely to have an accident and less likely to fall.

3. Exercise. Dr. McCloud recognized exercise as one of the key components of successful aging. There isn't any avoiding it, you need to stay active to stay alive and to stay vibrant. It doesn't have to be strenuous and it doesn't have to involve spandex, but it does have to be consistent! How can you get your gentle, consistent activity?

Take 5 to Exercise! My 5-day series will guide you through effective seated exercises that address the 4 components of an effective Fall Prevention exercise routine. Staying active is a lifestyle choice, a choice that cannot be avoided if you want to live a quality life the remaining quantity of your years.

NO gadgets, no pills, no gimmicks...get moving! We'll get back to the basics as I coach you how to move properly and reduce your risk of a fall. Visit take5toexercise, to order your copy today. Perfect gift for your loved ones.

Your Fall Prevention Lady

Stretch, stretch, stretch...

Long days at the computer will take a toll on anybody, but especially my body today!  

I am an active person but we all have times when we have to sit.  Be it for travel, waiting at the doctor, the DMV, in your car, because there's nothing else to do.  Whatever the cause for sitting, the effect is the same:  tight hamstrings, tight low back, slouched shoulders.  Poor posture.

Simple seated solution:  Extend right leg out in front of you, left knee bent.  Push right heel into the ground, toes pointed toward the ceiling.  Sit tall, lift your chest, drop your shoulders, inhale then exhale as you slide your hands down your straightened right leg.  Do not round your shoulders.  Stop at the point of tension.  Hold for at least 20 seconds, exhaling.   Come up slowly, one vertebra at a time.

Repeat on the opposite side.

Do this exercise 2-3 times per day to relieve low back pain.  This is one of my Basic 5 stretches that I suggest everyone do each day.  Make a routine that includes the Basic 5 stretches.   The Take 5 Hand Squeeze, the 3 circles, leg extension, hamstring stretch and the Kegal squeeze.  I include these Basic 5s  in each of my dvd routines so make them part of your day, too.

Short on time, do the Basic 5 , breathe deep and promote nutrient and oxygen exchange at the cellular level... aaaaaaaaaahhhhh, that's better.

Hold for 20-30 seconds.  

That's it for today, I'm tight from sitting all day and need to stretch in the exact opposite direction as I've been sitting for hours at the computer. I'm going to put in Day 3,  Take 5 for Posture and  enjoy some gentle total body stretching to relieve muscular tightness.  

I highly recommend you do the same thing, too.  Especially if you feel tight and grouchy.   Stretch, breathe, smile as you Take 5 to Exercise.

Peace be with you.

the balance enhancement specialist

Self discipline and Fall Prevention

I recently suffered a major disappointment in my professional pathway and I found myself in a bad place:   a pity party and no one was invited.  Yes, it's true, life is full of setbacks and how we cope with those disappointments not only forms our character but also determines our future. 

If you listen to the negativity, you begin to believe the trash and your actions follow accordingly.   For instance, if your doctor attributes a recent fall to "getting old" and states that falls are a normal part of aging,  you'll start believing that falls are inevitable and you won't do anything about your physical being.

I am here to tell you that falls are not a normal part of the natural aging process.  Yes, it is true, people begin to fall more as they age but there are numerous causes for a fall:  multiple medication mismanagement, home environment hazards, poor nutrition, and physical weakness due to the loss of lean muscle. 

You have to believe in something in order to see it.  Start believing that you are strong and healthy and if you are sick, begin to focus on the healing powers of your body.  Envision yourself strong, capable, and able.   You deserve a quality life and once you believe that and begin to see yourself functioning safely,  you will feel better.   Start small and be grateful for the little things.

If you have a fallen and are afraid of falling again,  start your Take 5 to Exercise seated stretching and strengthening routines today and you will begin to feel yourself getting stronger as you gain more flexibility.  Keep doing my Take 5 to Exercise program for 3 weeks and you will notice your improved posture as your confidence soars as you become increasingly aware of your body and respect those physical limitations.

Hey, I think success is the best revenge so show your doctors, your loved ones, and yourself that you are a strong, capable adult who can not only function but thrive as you age.  As for me, I will never stop believing in myself .

Yours truly,

The Fall Prevention Lady 

Fall Prevention Education

The Davis Senior Center in downtown Davis, California is an active hub in the agricultural town.  The seniors not only have a welcomed, home-town staff but a wide variety of educational presentations to attend.   As  I walked into the center to give a Take 5 to Exercise Fall Prevention workshop with the Area 4 Agency on Aging, I couldn't help but notice there were 4 rooms with 4 different lectures going on.

The group of seniors who attended our 2-prong approach to Fall Prevention:  Exercise and Medication management, were well educated about their health and how to reduce their risk of a fall.   They enjoyed our presentations and gave us some valuable feedback.  I appreciate talking with people who are taking responsibility for their well-being by increasing their knowledge of current health issues as well as what preventative measures they can do to reduce future disability.

Unfortunately, there is no escaping old age.  We can minimize the effects of aging cosmetically but our bodies are getting older and thus, we face new limitations.  And that's ok.  It's time to learn as much as you can about your body, respect your limitations, and keep on keeping on!  Life is a blessing, no matter how tough it gets.  

        That's why I want to teach, share, and demonstrate preventative exercises that reduce the risk of an unnecessary, and potentially life altering, fall.   I designed and produced  Take 5 to Exercise, a 5-day series of seated exercise routines, that focus on what the National Academy of Sports Medicine and the American Senior Fitness Association recognize as the 4 essential components of an effective Fall Prevention exercise program:  flexibility, strength, balance and endurance. 

     I invite you to visit my site, www.take5toexercise.com to view sample clips.  The dvds will be for sale online SOON, so please take a look, bookmark the page and remember to Take 5 to Exercise everyday. 

Dedicated to enhancing your total body balance, 

The Fall Prevention Lady