The "F" word

As the Fall Prevention Lady, I have a rule that we don't say the "F" word in my class. The "F" word I'm talking about is "Fall". As a balance and mobility specialist, I like to keep things on the positive so we try to 'avoid losing our balance" and practice 'regaining our balance' through progressively challenging, evidence-based training methods that work when you work them.

Unfortunately, I teach some balance training concepts in class that I don't feel confident having people do at home. Thus, Dr. Rose developed the three-level, progressively challenging FallProof™ at Home (FAH) DVD series to supplement the balance and mobility training done in community-based classes. I urge participants in my 4-week session to follow along with FAH, Level 1 at least 2 times a week in addition to attending class twice a week.

In addition to the FallProof™ at Home DVD, I suggest that participants Take 5 to Exercise each day. Take 5 to Exercise is a seated stretching and strengthening exercise series with 5 different routines. Each routine is different and focuses on a different fall prevention exercise component; flexibility, strength, posture, and maintenance exercises.

The Take 5 to Exercise routine looks like this:

Day 1: Take 5 for Flexibility
Day 2: Take 5 for Strength, using a resistance band
Day 3: Take 5 for Posture
Day 4: Take 5 for Strength, using resistance band and soup cans or light dumbbells
Day 5: Take 5 for Maintenance

Whatever you do, make exercise a regular part of your routine if you want to remain independent. And don't say the "F" word!

The Fall Prevention Lady on Cable TV..

I was honored to be a part of the expert panel on Beatrice Bailey's cable show, "A-Z with Bea". In the falls among an aging population episode, Bea interviewed Dr. Huey Lin of UC Davis, Neil Hershberger of Burger Physical Therapy and me, Kelly Ward, the Fall Prevention Lady!

Dr. Lin discussed the epidemiology of falls, Neil talked about treatment after a fall and I talked about reducing the risk of accidental falls. Together, we point out that although falls are associated with aging, falls are not an inevitable part of the aging process; the risk can be reduced. With this expert panel, Bea offers viewer the medical, the treatment and the prevention perspectives of a fall.

For an older adult, a fall can instantly change her/his life. Everyone on the panel agreed that following a consistent exercise program is the number one way to reduce the risk of a fall. As a balance and mobility specialist, I recommend a thorough, individualized assessment to identify possible causes balance impairment. From this assessment, a qualified instructor or specialist can design a program specific to a person's needs.

However if you do not have access to a balance and mobility specialist, a great place to start is by engaging in a consistent stretching and strengthening program. Regardless of your limitations and/or abilities, you can begin with gentle stretches. Take 5 for Flexibility each day and you will find yourself feeling more energized as you release tension and stress.

Watch The Fall Prevention Lady on A-Z with Bea!
How: http://www.rcctv.org or
Sacramento cable TV channels Surewest 19 or Comcast 20
When: Monday, November 7 @9pm.
Thursday, November 3 and November 10 @7pm

Thank you and stay safe.
The Fall Prevention Lady

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

Cancer survivors need to Take 5 to Exercise!

I drove to the upscale San Francisco Bay Club to attend a workshop for Certified Personal Fitness trainers who work with cancer patients and survivors. Because current treatment options expose body tissues to genetic alterations both during and after treatment, ACSM Cancer Exercise Specialists suggest that patients follow a professionally designed exercise program:

• immediately upon diagnosis
• during treatment
• consistently afterward.
  

Hosted by IMPACT director, Jane Clark and colleagues Regan Federic and Betty Smoot, these exercise science professionals demonstrated the increased need for flexibility and balance programs for those who undergo chemotherapy.

Mobility is the primary goal during treatment but maintaining range of motion and reducing disability become issues of concern afterward. So does balance.

"Chemo-brain" is a common side effect of chemotherapy as is vestibular dysfunction. A fuzzy brain and inner ear sensory problems plus weakening of your muscles puts a person at a marked increased risk of a fall.

A person needs to have a systematic approach to remaining balanced in order to remain safe throughout treatment. Recognizing these special needs becomes a compassion issue. Some people have it, some people don't. I do.

As a woman, breast cancer is always a concern.

As a health educator, I want to encourage preventative cancer screening to the maximum level.

As a fitness consultant, I strive to educate about and demonstrate effective movement patterns.

These SF Bay area health and fitness professionals recognize the need for consistent activity to prevent disability associated with cancer treatment options. I recognize the need for consistent movement to prevent the disability associated with growing older. Either way, it's up to you to do it! It's your choice! But let me help you:

Take 5 to Exercise every day. Get yours and start with your own personal trainer today.

The Balance Enhancement Specialist

Nancy Reagan and fall prevention

Nancy Reagan fell over the weekend.  The former first lady got up in the middle of the night and fell.   She didn't go to the doctor.  The only reason she went to the doctor 4 days afterward was because the pain in her pelvis got worse.  X-rays indicate that she broke her pelvis when she fell. 

 Falls happen.  No doubt about it, accidents happen.  But there are ways you can reduce your risk of a fall:

1.   Use night lights

2.   Get up slowly from a lying position

3.   Maintain lower body strength by participating a resistance training program.  

4.   Build strong bones by walking and lifting weights 

5.   Stretch what you strengthen!!!

Basically, make the time to Take 5 to Exercise each and everyday.  My Take 5 to Exercise DVD series explains why a person needs to exercise in order to prevent unnecessary falls then I coach you through specific movements designed to reduce your risk of a fall.  

Day 1:  Take 5 for Flexibility

Day 2:  Take 5 for Strength (resistance band included)

Day 3:  Take 5 for Posture

Day 4:  Take 5 for Strength (resistance band & dumbbells)

Day 5:  Take 5 for Maintenance

***DVD running time between 20-30 minutes

The perfect gift for a loved one?  Take 5 to Exercise Fall Prevention DVD series.      Give loved ones their own "Personal trainer in-a-box" set of educational, entertaining DVDs that offer a new approach to seated exercise...edu-tain-ment!!!   Independence for seniors, peace of mind for families.....  order today!  www.take5toexercise.com

The Fall Prevention Lady