Nervous System Rule #2 for Better Balance and Prevention of Falls

The better the input, the better the output.

This is the language of the nervous system and I explain how to put the words together in my new book, "ABCs of Balance: Aging, Brains and Coordination.  A brain-based approach to the prevention of falls".

Education is Power:  
ABCs of Balance Book now available

The nervous system has three functions; input, interpretation and output.  Balance is an output.  If you want better balance, it's only logical that you need to train the inputs.  You cannot jump straight to the end product without addressing the first two steps.

Dr. Rose of FallProof™ introduced me to three sensory inputs and how to train them for improved balance and mobility.  She offered basic vision, vestibular and proprioceptive approaches to reduce falls.  Dr. Cobb of Z-Health taught me how to train these three systems from the brain's perspective and the results are life changing.

The better the visual inputs the better one's balance.  The better the vestibular inputs, the better the one's balance.  The better the sensory receptor input, the better one's balance will be.  Unfortunately, traditional fall prevention programs only focus on outputs. 

If you want better balance, you have to train the vision, vestibular and proprioceptive inputs and the brain's interpretation of them. 

I explain all of this in my new book, "ABC's of Balance: Aging, Brains and Coordination".  If you want to know why your balance is getting worse as you age and what you can do about it, this is a must read.  Everything begins in the brain.  Brain training is the future of fitness.  

Education is power.  Order your copy today. 

Small Summer Class in Woodland has BIG BALANCE improvements

I can't believe it's already the last weekend of Summer 2018.  While it may have been a lazy summer for some, there was a small, intimate-sized group of adults in Woodland who put in some hard work to make some remarkable improvements in their balance skills.  

As you know by now, I teach Brains and Balance Training sessions.  Each training "session" consists of two 90-minute classes that meet for four weeks.  Eight (8) sessions in all.  Short and sweet.  This is brain-based balance training at the next level.  

I just finished an August session at the Woodland Community and Senior Center.  My third Brains and Balance class of this year and although the class was small, the pay-offs were enormous!  

I have to report the two most improved students because these were some of the best overall improvements I've seen in fifteen years.

Brains and Balance with Coach Kelly

Female most improved was a 75 year old lady.  In four short weeks, she;

•  increased lower body strength by 6 chair stands (able to do 6 more stands in 30 second timed period.  This is major!!!!)
•  Increased lower body flexibility by 4 inches
•  Dynamic balance and agility was one second faster.  

73 year old Male most improved was equally as noteworthy.  He:

• Increased lower body by 3 chair stands in 30 seconds
• Gained an amazing 6.5 inches in lower body flexibility.  This is tremendous improvement in walking gait, hip mobility, low back pain and overall posture.
• Dynamic balance and agility was 1.8 seconds faster.  

First... CONGRATULATIONS TO BOTH FOR TREMENDOUS IMRPOVEMENTS and to everyone else in the class for their hard work.

These are your everyday, average early 70-somethings who increased lower body strength and flexibility to levels well above average.  Their dedication and hard work paid off tremendously not only in the numbers on the pre-and post tests but also in balance confidence, dynamic postural control and vision skills.

These physical fitness measures contribute to better balance and greater confidence in living an independent active lifestyle.

Please join my final Woodland Brains and Balance Training session of 2018 in October.

Classes meet Tuesday and Thursday afternoons from 1:30-3:00pm.  Oct. 2-Oct. 25.  $125 for all 8 sessions.

Change your life in four weeks.  Invest in yourself.  You're worth it. 

I can tie my own shoes now!!!

While the face of participants in my FallProof™ balance & mobility classes is getting younger, I still have the honor of coaching a few people over the age of 80.  In the April session at Fit4-U, I had both the 83-year old mom and her 56-year old daughter in class.  This was quite a combination and both did exceptionally well.  In fact, the oldest member of the class was also the most improved!

Barbara came to the Fall Prevention 101 workshop I presented at the local Church of Latter Day Saints and she was told me she eager to get started on the homework exercises since her balance was 'horrible'.  She was the first person in the door on the first day of balance training and she proudly stated that she had been doing her homework every night!

She came to class using a walker and said she only used it once in awhile and mostly because her daughter was so worried about her balance.  I assured her it was ok to use it when necessary and smiled as I said, 'you won't be needing that when I'm done with you!'.

By the fourth class, Barbara had switched from bringing her walker with her to carrying a cane.  She didn't use either in class but carried them 'just in case'.  The improvement in her walking gait became evident to everyone by the fifth class; she was standing taller, no longer looked at the floor and her walking stride was longer and stronger.

On the first day of class, she refused to do the sit and reach assessment because her back and legs were so stiff, it hurt for her to bend forward toward her toes.  I showed her a modified way to do that exercise and on the last day, she not only did the assessment but also scored in the 37th percentile for women her age in lower body flexibility!!!

At the last class, she was so excited about everyone's kind responses to her noticeable posture and walking gait improvements.  She was in tears as she recollected how she couldn't touch her toes or put on her own shoes before participating in this class.  She smiled ear to ear as she talked about how surprised her daughter in Arizona will be with her improvement when she visits next month.

A wise, vibrant woman, Barbara gets the connection between staying active and being independent.  She can't wait to repeat the beginner class in June and I can't wait to see her again, too!

Movement is life.  Start living.
The Fall Prevention Lady

Fall Prevention 101 at Woodland Senior Center

Happy Fall!?!   Of course I'm talking about the season and not the "official definition" of the tragic event of 'unintentionally coming to rest on a surface lower than originally started' (Dr. Rose, 2001).

If you know me, Kelly Ward, "The Fall Prevention Lady™at all, you know that I have been teaching older adults about things that cause falls and how to reduce that risk since starting my graduate studies in 2003.  Although we can prevent (or substantially reduce the risk of) a physical fall, we cannot prevent the season!

Ironically, the National Coalition on Aging (NCOA), the largest government agency geared to the safety and well-being of older adult, has deemed September as National Fall Prevention Awareness month, with the third week as Awareness week and the first day of fall as National Fall Prevention Awareness Day.  This year's motto was "Ready, Set, Balance: Preventing Falls in 2016".  

Today I was honored to be the keynote speaker at a fall prevention event hosted by Comfort Keepers of Yolo County, organized by Cindi Unger and hosted by the Woodland Community and Senior Center.  There was a great turnout (100+ older adults and IHHS workers) as well as community vendors including the Woodland Rotary Club.

I have been presenting my Fall Prevention 101 workshop since 2011, have been blessed to speak to audiences across the country and recently updated my copyrighted material in order to keep current with fall prevention research and supplement with valuable training skills I recently acquired.  

Regardless of how long I've been speaking to groups of older adults, family members and professionals who work with older adults, I grow more passionate about the message I deliver with each presentation.  Today, I was on fire!  I absolutely love what I do and there isn't a shadow of a doubt that I am living God's purpose for me; to empower older adults to make lifestyle changes to reduce the risk of falls.  

The gratitude of the audience was humbling and even though I am not a "Physical Therapist",  I do have God's favor and ability to present a dynamic presentation that I researched, wrote and created.  

Thank you to all who attended.  I hope you are empowered to make at least one change to remain independent and on your feet in your home.  You worked hard for where you are and you have the ability to prevent a (another) fall.

Consistent, not seasonal!
Your friend and coach~

Kelly
The Fall Prevention Lady™

Evidence-based Tai Chi Moving for Better Balance program

Thanks to the California Department of Public Health and the San Mateo County Fall Prevention Task Force, I am now "certified" in the evidence-based Tai Chi Moving for Better Balance (TCMBB) program that has been demonstrated to prevent falls by as much as 55% when a person follows the program.  Woo-hoo!

I thoroughly enjoyed the two-day training with Master Instructor, Robert Nations, from San Diego.  He is a wonderful teacher who really knows the art of Tai Chi.  He patiently taught the group of 13 insstructors from San Mateo, Contra Costa, and Santa Clara county eight basic moves that are demonstrated to PREVENT FALLS by as much as 55% when done regularly.

Tai Chi is an art form that requires practice.  Lots of it.  Because the benefits are slow and progressive and basically directly related to the amount you practice, a lot of people give up because we're all expecting INSTANT results.  This isn't instant!  It takes practice!

I enjoyed the training and feel confident that with practice, I will be teaching the program to (willing) older adults in two or three months.   Hallejulah!

The Fall Prevention Lady

New Fall Prevention Lady website

I am the Fall Prevention Lady and I have a new website!  This is the third and final attempt for me and I hope you like it!  Please visit http://www.fallpreventionlady.com to view it and to schedule an appointment!

Based in Sacramento, CA, I offer balance and mobility training classes in the local community.  I present a dynamic, education Fall Prevention 101 workshop that will shed new light on the body systems involved in balance and what you can do to improve stability.  If necessary, I will come to your home for private balance training sessions.  Click here to view my services:  HERE

Because fall prevention starts with an increased awareness, I have several fall prevention resources designed to help you remain independent.  I have written a book, The Complete Guide to Fall Prevention, which is available in digital format (downloadable e-book) or hard-copy. 

I have produced a follow along DVD called Take 5 to Exercise.  You can purchase one DVD with five different seated exercise routines or you can buy individual exercise routines:

1.  Take 5 for Flexibility
2.  Take 5 for Strength, using a resistance band*
3.  Take 5 for Posture
4.  Take 5 for Strength 2, using dumbbells and a resistance band*
5.  Take 5 for Maintenance

***Resistance band included with purchase*** 

I am available for phone consultations and group presentations. 

Be proactive!  Address the factors that CAUSE a fall BEFORE the fall occurs.

In Fitness,
The Fall Prevention Lady

First United Methodist of Torrance & fall prevention

Last night I went to the church council meeting of the First United Methodist Church of Torrance to propose my Fall Prevention 101 workshop and the subsequent four-week FallProof™ balance and mobility training classes that I offer.  

This is an active church with a lot of community outreach projects.  The council recognized the severity and seriousness of falls among the aging population and seemed quite interested in offering a workshop and balance training classes.

I assured them that as the Fall Prevention Lady, I am a legitimate, sincere, and well qualified to teach these life changing classes.  I mentioned that I am a published author and showed them my book, "The Complete Guide to Fall Prevention".  My book combines years of hands on experience, fall prevention research and evidence-based training in an easy to understand manner that is both educational and entertaining.

However, a live person is always so much more interesting than reading a book so here I am, Southern California, for your viewing pleasure!

Now I wait.  Now I pray.  You blessed me with this gift, now use me Lord!
Amen.

The Fall Prevention Lady
aka, Kelly Ward
(916) 821-5715

Spring Is in Bloom Senior Expo in Malibu

Home Instead Senior Care and Good Company Senior Care will be partnering together with Our Lady of Malibu Catholic Church to host the "Spring is in Bloom" Senior Expo.  Our Lady of Malibu has been more than generous in providing a beautiful patio and parish hall in which to meet with older adults and their families.

The purpose in providing these events is to help educate and prepare the older adult population and their families for when they or their parents face health issues that may prevent them from living independently in their own homes or managing their own resources.

Falls are a major health concern for seniors and their families.  Falls are the leading cause of visits to the emergency room and the leading cause of death and non-fatal injuries for older adults.   For those who are lucky to return home, the fear of falling again can severely impact the quality of life. 


I will be representing USC's Fall Prevention Center of Excellence at this event.  In addition to handing out educational resources, I will be conducting balance and fitness assessments that demonstrate physical fitness to fall risk.    These are fun tests and can be a real eye opener!

Even though fall prevention research strongly supports engaging in a consistent exercise program as the number one way to prevent an accidental fall, many older adults and family members are not aware of the types of exercise a person must do to improve balance and remain independent.   I explain and demonstrate the different types of exercise in my book, The Complete Guide to Fall Prevention, and will have copies of my book at the event.

Malibu on a beautiful Sunday morning in the Spring.  Can't beat that.  See you there!

The Fall Prevention Lady

1st Stepping On fall prevention program in Long Beach

This past summer (2012), the California Department of Public Health sent me to Madison, WI for training as a Master Trainer in the evidence-based Stepping On fall prevention program.  I enjoyed three days in warm and sunny Madison learning how to be a facilitator, not a "balance specialist".

As a certified FallProof balance and moblility specialist,  I was a bit skeptical of the Stepping On program at first because I firmly believe in Dr. Rose's program.  However, we all know there is more than one way to improve balance and I have to say that after leading a group of nine older adults through the seven-week Stepping On program,  I am a stout supporter of the benefits of this colloborative program.

As a Stepping On Master Leader, I am a facilitator.  I do not answer questions directly but I encourage the decision making and problem solving abilities of the participants.  It was wonderful to hear the group "think" through situations and identify causes of falls, how to prevent future falls, barriers to behavior change and how to maintain safe behavior.

In today's last session, members reported increased balance confidence and an increased awareness of things that cause falls.  The group at Bixby Knolls Towers in Long Beach was extremely educated about falls well informed about obvious dangers.  However everyone said they learned something valuable, especially how to do exercises that improve balance and how to advance those exercises when ready.

True, this is not a "balance and mobility" program but it does implement basic strengthening and balance exercises that do improve balance.  The best thing is the facilitation of a daily routine via an exercise log.  I have incorporated the exercise log into my balance classes and in-home training services.  Love it.

I"m Stepping On in Long Beach!
And LOVING IT!

Fall Prevention Program Train-the-Trainer program offered in Northern California

The El Dorado Hills Aging Commission (Commission on Aging, COA) recognizes the value of fall prevention education and the importance of training volunteers in evidence-based programs in order to reduce the incidence of falls among older adults.   Like most government agencies, EDH COA was leary of working with an independent contractor rather than another government (or non-profit) agency but I am proud to say they have decided to offer me the chance to provide my fall prevention train-the-trainer program! 

My first train-the-trainer program was approved by the Department of Social Services for 3.5 hours of CEU credits in 2007.  I updated the program in 2011 after months of fall prevention and balance training research for my masters degree thesis (The Efficacy of FallProof™ at Home DVD series on Physical Parameters Associated with Fall Risk).  The new program includes physical therapy-based balance training techniques used in the FallProof balance and mobility program.

I updated my train-the-trainer program again in 2012 after writing my first book, The Complete Guide to Fall Prevention.  My book is the compilation of years of hands-on experience as a certified FallProof™ balance and mobility specialist and certified personal fitness trainer specializing in balance impairments among the older adult population.

After becoming a Master Trainer in the evidence-based Stepping On fall prevention program last year, I decided to update my program again (I also updated my book)!   My specialized training and hands-on experience offers insight that will help trainers beyond words on a page because participants will demonstrate practical application of balance skills that prevent falls.

I am confident that my train-the-trainer program is the best fall risk reduction and balance enhancement program out there because I took the best features of the best fall prevention programs and put them in easy to understand language.

Thank you El Dorado Aging Commission for this amazing opportunity to train your trainers in the most current and effective fall prevention and balance training available.

Yay, Roberta!

Don't Fall Down! Medications and fall prevention

Fall prevention researchers have identified two types of factors that increase the risk of falls; things going on inside you (intrinsic) and things going on outside of you (extrinsic).  A person usually doesn't have much control over the intrinsic factors however an increased awareness can lead to acceptance and understanding which can significantly reduce fall risk.  Examples of intrinsic fall risk factors are advanced age, cognitive processes and medical conditions.

The more medical conditions, the greater the risk of a fall.   What does a doctor do when you are diagnosed with a disease or illness?  He/She prescribes a medication.  If you have several diseases processes going on, you are taking more than one medication.  Four or more medications have been identified as a fall risk and how you manage those medications also contributes to your risk of falling.  
Thus, medication management is an extrinsic fall risk factor because this is something you have some type of control over.  If you are taking multiple medications, it is your responsibility to educate yourself about EACH medication so you know when is the best time to take it, what foods you should and should NOT take with each drug and what body organ is affected by each medication. 

I recently discovered an amazing website and I want everyone to bookmark this webpage and start using it!!!  The website is Drugwatch.com  (click HERE to be instantly connected).  This fabulous resource will not only educate you about drug side effects but also provide information about drug-to-drug interactions and food-drug interactions. 

If you are getting different medications from different doctors,  it is absolutely critical that you put all these different medications into one bag and go to your pharmacist or one doctor.  The purpose of this is to make sure you're not taking two of the same medications or that one medication doesn't cancel out the desired effects of another. 

Listen to me....due to slowed clearance time (impaired kidney function) drugs stay in your system longer as we get older.  The (older) adult dosage is HALF of recommended amounts.  Everything you ingest is processed through the kidneys and liver.  Be kind to your body.  I talk all about this in my new handbook, Don't Fall Down.   Order your book today.    For $10, you cannot afford not to.

Increasing awareness through education,

The Fall Prevention Lady
(916) 821-5715
info@thefallpreventionlady.com

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 

Looky, looky: an all-male Senior Center!

    Loyalton, California.  Population 860.  And when you walk into the local Senior Center, the first thing you notice after the mouth-watering aroma of Barbara's home cooked version of the Congregate Meals on Wheels lunch is the fact that all the participants are men!

    As the Fitness Consultant for the Area 4 Agency on Aging in Northern California, I visit various Senior Nutrition Focal points through our 7-county region to demonstrate my Take 5 to Exercise seated Fall Prevention routines.  And in all my visits, I have not seen or worked with more than 8 men, all added together! 

    While the congregate lunch program attracts both men and women, ninety percent of my exercise participants are women.  I'm not sure if that's because women recognize the importance of exercise more than men or if men have too much pride to do "chair exercises" or if women appreciate the socialization of group exercise but whatever the reason,  I mostly see women at my Take 5 to Exercise Presentations.  

    So you can only imagine my shock, and the joy I felt, when I saw five men sitting patiently in the Loyalton Senior Center after an amazing home-cooked congregate meal was served.    I spoke passionately to the men about the importance of flexibility training and was ecstatic when they all participated in the Take 5 to Exercise stretching routine.   Some of the men seemed surprised when they tried to do a hamstring stretch only to find they had to stop at the point of tension and their point of tension was in the middle of their thigh and not the middle of their calf!  YIKES.....

    I want to take the time to encourage and challenge men to Take 5 to Exercise.  The benefits of consistent activity do not discriminate, there is no gender bias, we all benefit equally from movement.  In fact, most of my male clients, both young and old, need to practice flexibility training more so than their female counterparts.   That's why everyone, male and female, will benefit when they make the time to Take 5 to Exercise each day.

Please visit my website, www.take5toexercise.com and order your father, husband, brother, uncle or grandfather his own version of my 5-day seated stretching and strengthening routines and help reduce his risk of a fall.

Love to all my brothers.  

And sisters.

In Christ,

Amen.