Brain-based Balance Exercises Are Simple, NOT EASY

"These exercises aren't easy", "This stuff is totally different than anything I've done", "I can't believe how tired I get just by moving my eyes".....these are just a few of the comments I've heard from clients about their brain-based balance exercises.

"These exercises aren't easy".  While nodding your head may seem simple, it's not always easy if you have a balance problem.  If you have a nerve dysfunction or part of your brain needs more or less activation, doing these specific brain-activation drills can be hard!

"This stuff is totally different than anything my doctors or physical therapist have me do".   Neuroscience is the thriving, evolving science changing due to constant discoveries about the organ that runs the entire body.  New discoveries not yet published in textbooks are changing people's lives.

Your doctors and physical therapists have not read these recent studies or learned the skills because they do not specialize in functional neurology.  Mostly, our current healthcare system is an insurance-fraud scheme.  Doctors are death prevention specialists; they prevent death.  They are not in the business of curing patients because a patient cured is a patient lost.

"I can't believe how tired I get just by moving my eyes".  I hear this time and time again.  If I don't hear it, I see it.  The eyes are the #1 input to the brain and the eye muscles burn through fuel.  Following a pencil with both eyes requires specific eye muscle activation which stimulates specific areas of the brain.  When decreased areas get activated,  the results are instant.

THERE IS NO MAGIC PILL.  DO THE WORK.

Results may be instant but in order for those changes to stick, you HAVE TO PRACTICE THE DRILLS.   The science of neuroplasticity proves that the brain can and will change structure, at any age, in order to survive.  But like all things, you have to work for it.  Research studies show that you must practice 20-40 hours for neuronal change to become permanent.

I do not offer any magic pill, no paid medical treatment using a big fancy machine.  I teach holistic, brain-based drills that stimulate areas of the brain.  It's nervous system activation.



When doing brain-based training, prepare to do some different things; things that may seem silly but drills that activate specific muscles, which activate specific nerves which stimulate specific areas of the brain.

For the brain to thrive, you have to learn new skills.  You have to engage the brain.  Make these changes last.  Improve your brain, improve your balance.

INFO@THEFALLPREVENTIONLADY.COM

Stretch what you strengthen

In order to remain balanced, a person needs to follow a balanced fall prevention exercise program. That includes:

• Strengthening activities
  
• Flexibility exercises
• Balance training
• Endurance activities
  

I had a 90 year-old participant in my 6-week community-based balance and mobility training class and she increased both her lower body strength and her dynamic balance and agility skills. Unfortunately she did not improve her lower body flexibility but that was because she didn't do the Basic 5 stretches.

Like most older adults, she is concerned about the ability to get out of the chair and her balance. Thus, she practiced her chair stands but didn't do her hamstring stretches! Remember...you have to stretch what you strengthen and strengthen what you stretch!

The Fall Prevention Lady

Once a week vs. twice a week fall prevention training

Practice makes perfect. We've all heard it before and for most, we have experienced the benefits of practicing a talent or skill in our life. Fall prevention researchers have demonstrated that the more a person practices, the more he/she improves balance skills thereby reducing the risk of an accidental fall. In fact, the majority of research studies that I read for my fall prevention exercise thesis were interventions that occurred two or three times per week.

However there were some studies based on once a week interventions. Although the improvements were not as significant and it is not recommended, older adults demonstrate some improvement from balance training once a week. As a personal fitness trainer, it is recommended that individuals, regardless of age, participate in resistance training at least twice a week, three days if the person is motivated and has a specific goal in mind.

Goals are essential in driving behavior change and I will blog more about SMART goals next. The point of this blog is to discuss frequency of training because I just finished working with my 93-year old in-home client. After meeting once a week for 10 sessions, she showed improvement in all areas of fitness associated with fall risk however she is still a fall risk according to the FAB scale.

Unfortunately, she is too fragile to participate in my community-based classes so we are discussing the importance of continued training. This woman is motivated to do what she must in order to remain independent. She faithfully does the strengthening and stretching exercises that I prescribe for her however like many of my clients, she cannot practice most of the balance exercises alone at home due to the nature of the training; it is challenging and increases the risk of a fall. Always be safe when challenging your balance, especially if you live alone.

So my suggestion....enroll in a progressive, multi-sensory balance and mobility training program that meets twice a week. Engage in strength building exercises at least twice a week. Make stretching part of your daily routine. And try to build endurance through walking, biking, dancing, house cleaning, something to get your entire body moving at least 5 times per week. In other words, TAKE 5 TO EXERCISE every day.

Stay active. Remain Independent.
Kelly Ward, The Fall Prevention Lady

Balanced training improves more than balance

I just finished teaching two 6-week FallProof™ balance and mobility training sessions to older adults living in Sacramento; at Parkside Community Church and Fremont Presbyterian Church. The groups were larger than average but still small enough to be intimate. Friendships were formed and individuals made SIGNIFICANT improvements in balance and fitness parameters as a result of training.

In addition to recognizably improved postures, I know that class participants improved physically because the numbers don't lie! An integral part of The Fall Prevention Lady's balance training classes are the senior fitness testing assessments and evaluations, done the first and last day of class, respectively. One lady was able to get up and go around a chair 9 seconds faster and she practically abandoned the use of her walker. A gentleman with Parkinson's Disease improved his lower body flexibility by 5.5 inches and one lady more than doubled her lower body strength.

These are examples of some of the greatest gains made by participating in the six-week fall prevention exercise program that I instruct in the Sacramento region. Nearly everyone improved in all three areas of fitness associated with fall risk while everyone improved in at least one testing component. The importance of participating in a well-balanced training program cannot be understated; a person needs to challenge balance, strength and flexibility. As a person engages in a consistent exercise program, she/he simultaneously increases endurance as the body adapts to these new demands.

Take 5 to Exercise each day!