STAND Tall Don't Fall

Here is a fun video for the Stand Tall Don't Fall pilot program I am doing with Eskaton and Dignity Health in Carmichael, California.

The people featured in this video were the members of the first six (6)-week FallProof™ balance and mobility training class of the program.  Everyone in the class improved in at least two of the fitness parameters associated with fall risk.

The oldest class member was 96-year old gentleman in green and the youngest was 69-year old assistant. I am the short-haired tall thin lady in orange!

FallProof™ is a multi-sensory balance training program proven to reduce fall risk and improve balance confidence.  Designed by Dr. Debra Rose, Director of the Center for Successful Aging in Fullerton, FallProof™ was designed for independent older adults who have been identified as moderate to high fall risk.

Have fun, meet new friends, challenge your balance and prevent a fall!

Death, Taxes and Exercise.

There are some things in life that we just have to accept.  Death and taxes are two of them and the third is exercise.  Death is inevitable, we have to pay taxes and if you want to do the things you enjoy, you have to do some type of exercise. 

Some people enjoy exercise and others can't stand it.  Some people want to stay in their homes and out of assisted living facilities for as long as possible and others don't care what happens to them.  There's a connection between exercise and staying in your home.   If you want you want to stay at home, you must do some type of physical activity.  Regularly.

I'm not talking about running marathons, aerobic dancing like Jane Fonda or prancing around with Richard Simmons but I am talking about basic stretching, strengthening and balance exercises.   Doing these different kinds of activity can reduce your risk of a fall and help you stay in your home.

I have a client and she hates to exercise.  If it were her choice, she would sit in her Lazy-Boy all day and not do anything other than eat, sleep and watch TV.  She ended up in the hospital after a fall and had to go to rehab hospital for a few days.  

All she wanted was to go home but couldn't be released until she was strong enough.  Once she got home, she has to continue doing the exercises if she wants to stay there. 
Enter the Fall Prevention Lady! 
While I visit her twice a week, it's her choice whether or not to do the exercises I assign her. 

She and I had a heart to heart last week after a frustrating session.  I explained that she had to do some basic exercises (a list I provide in my new book, The Complete Guide to Fall Prevention) if she wanted to stay out of assisted living.

 It's that simple; if you love your home and want to stay there, you have to put forth some effort to exercise on a regular basis.   Accept exercise now so you don't have to face death sooner.

Fall prevention spokesperson

During my fall prevention exercise research study, I had the opportunity to meet some of the most dynamic older adults in my life. In fact, each one of my 30 study participants touched me in a very special way and I hope to keep in touch with each one over the years. There is one lady who just makes my heart smile. She was the first person in the study group, the first to complete the three levels of the FallProof™ at Home series and she demonstrated the most significant improvement in post-testing.
While walking to the gym today, I stopped in to visit my "protege". She calls herself my protege because the quality of her life has improved so much since participating in my fall prevention research study. At 83 years of age, this woman looks fabulous! Her posture has improved dramatically and she exudes an effervescent glow. She feels so good that she's going to visit a high school friend in Palms Spring this year. She was beaming as she told me about the two male 60-somethings that now sit with her during meals. She is confident, she is strong, she is thriving. She is truly the result of compliance to a professionally designed program designed to reduce the risk of falls. I LOVE HER!
The good news is she continues to follow along with the FallProof™ at Home and my Take 5 to Exercise DVDs. She said that she absolutely loves her Take 5 for Flexibility DVD and that was her favorite until I gave her the Take 5 for Posture DVD. She loves it and says she talks to me everyday while exercising!
As I talked to her in her apartment, I couldn't help but notice the view of the capitol building across the street. A light went on in my head: this woman attributes her well-being and current state of health to the FallProof™ balance and mobility DVDs and my Take 5 for Flexibility DVD. As an advocate for older adults, I envision this lady speaking to legislators about the benefits of a regular exercise. The beauty of it is that my Take 5 to Exercise program and Dr. Rose's FallProof at Home series are senior exercise videos that are available on DVD for use at home. This type of fall prevention program not only works but is also affordable.

Planting political seeds in Sacramento?
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

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

Be aware that exercise is the #1 way to prevent a fall

I am presenting six fall prevention workshops for the City of Sacramento's 50+ Wellness program's "Stand Up to Falls" program. The target group is community dwelling older adults who are concerned about falling or who have fallen and want to learn how they can reduce the risk of another fall. It amazes me that people do not associate exercise with fall prevention.
The first workshop went extremely well and I learned as much from the participants as they learned from me. Everyone wanted to know how to prevent a fall and the answer is simple: EXERCISE DAILY! The best way to prevent a fall is to engage in a regular exercise program designed to strengthen and stretch your muscles, increase postural awareness, and challenge your balance. These are necessary components of a fall risk reduction exercise program.

Make the time to exercise each day. Follow along with your favorite senior exercise video. That is the best way to prevent a fall.
The Fall Prevention Lady

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

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!

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

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!

Out with the old, in with the new...

Get rid of your old senior exercise videos and try something new:  Take 5 to Exercise!

I know that change is difficult but like I explain in Day 3 of my series, it's takes 3 weeks to form a habit.  Give a new behavior 3 weeks of your best effort and then decide if this is for you.

See, the body adapts to the same 'ol exercises and while some movement is better than none, why not challenge yourself and learn something new, too?  

Here in the United States of America, we have a new president and that's going to take some getting used to.  We have been under the same party leadership for as long as I can remember so while change is needed, it's also scary.  For me, I put my trust in the Lord and pray for the leaders of our great country.

If you have been struggling with a fear of falling or you have a loved one who's safety you are concerned about, my seated exercise video series may be the answer you need!  In each of my seated exercise routines, I explain why each movement is important as well as provide helpful tips to help reduce your risk of a fall.  

I am not a political activist by any means but I am a physical activist in the sense that I want to help older people remain independent and enjoy a quality of life they deserve.  If you have a loved one whom you are concerned about, try my Take 5 to Exercise video series.  The fall prevention exercises are all done while seated so it's a great place to start.

Out with the old, in with the new.  Don't be bitter, get better!

THE FALL PREVENTION LADY

CAHF Convention: Take 5 to Exercise

      Tomorrow, I am headed to the California Association of Health Facilities Annual Convention in Anaheim.   This is where directors, executives, and managers for all long-term care facilities in the state of California get together for continuing education, product display and demonstration, and of course, personal entertainment.  

      Skilled nursing homes and long-term care institutions are all too familiar with the prevalence of falls among the elderly population.  In fact, Dr. Laurence Rubenstein stated that 4 out of 5 long-term care residents fall each year and he contributes lower body weakness as the number one cause for these falls.  (Aging Well, Winter 2008).

      Because I specialize in fall prevention exercises, I  have my work cut out for me!  The reason it will be a challenge for me is because in their eyes, the directors and management personnel already have an Activity Director in charge of Fall Prevention.  The AD is supposed to do what it takes to keep the residents active.  The unfortunate thing is like management, most activity directors do not realize how important a thorough exercise program is in the prevention of falls.   Most ADs do not specialize in fall prevention, and are not Certified senior fitness trainers.  But I am!  

      That is why I hope to network with as many people as I can to tell them about my Senior Exercise Videos series, Take 5 to Exercise.   My series is an asset to any video library but as a Health and Fitness professional, I provide an education that is useful not only to an elderly viewer but also an interested caregiver.    

My Train-the-Trainer workshop is perfect for staff members because it is easy to understand and use in everyday life.  Participants enjoy a power point presentation, physical demonstration, hands on experience, and a thorough education about aging and the human body.  

       Because I am a one-woman business, my booth will to be fancy.  I will not offer candy treats nor do I plan on wowing them with expensive eye-catching technotronics.  I do plan on greeting everyone with a warm smile and exuding my passion for helping seniors reduce the risk of a fall through the application of consistent movement.   I hope each person who visits my booth will take away one fall prevention exercise that they will do daily.  

Watch out, Mickey, move over Donald, the Fall Prevention Lady is coming to town!

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

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!

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

    

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

Senior Exercise Videos and Fall Prevention

I believe that maintaining one's physical well being is probably the most important component of a fall prevention program.   I'm not just saying that because I am a Certified Personal Fitness trainer because as we all know, without one's health, quality of life is severely compromised.

So as the holidays approach (yes, another year is almost gone), I begin to notice the different types of gifts available and most of them are junk.  Unfortunately, we are a society who tends to gather junk, well at least I do.  Hoarding runs in the family but that is something I actively resist as I get older and my apartment gets smaller!

Anyway, I was scanning the Senior Exercise Videos and found the same consensus:  most of them are junk!  The instructors aren't qualified, the moves are done incorrectly and in some cases, the entire format is copied from a good one.   I have quickly learned that some professional agencies plagerize for the sake of profit  so this one's you  in florida, consider it my gift to you,  extra information you may have overlooked or you may need content for your blog on fall prevention.

Any decent exercise video designed for older adults who want to reduce the risk of a fall should include 4 components and they are:
1. Flexibility
2. Strength
3. Balance
4. Endurance

As a Fall Prevention instructor for the City of Sacramento's 50 Plus Wellness program, I make sure to include exercises that address each of these components in my classes.  For those who do not have the luxury of an instructor or an activity director, make sure that the senior exercise video you spend your money on has more content that just sitting in the chair throwing your arms around.  Each exercise has a purpose and is intended for a specific muscle group.

My Take 5 to Exercise fall prevention series addresses these 4 components all while seated making them safe for any senior who watches exercise videos at home.  I safely coach the viewer through basic moves intended to improve flexibility and balance, increase strength and endurance, and encourage better posture.   Oh and I also encourage viewers to engage that imagination so be prepared for battle of the bulge!

Show a loved one how much you care, ease your concerns and help break the cycle of fear associated with a fall.  Order a complete set of my Take 5 to Exercise Fall Prevention exercise routines today.

The Fall Prevention Lady