Check out this link and the study that demonstrated that walking reduced Alzheimers by 48%.
Get out, get walking.
Stay Engaged,
Kelly
The Fall Prevention Lady
Here's the article:
Hippocampus and Exercise for Better Memory
Showing posts with label walking. Show all posts
Showing posts with label walking. Show all posts
Tuesday, May 5, 2020
Walking Can Reduce Risk of Alzheimers
The hippocampus is a region of the brain responsible for our ability to learn and to remember. As the incidence of Alzheimer's continues to rise, people are scrambling for ways to keep their brain sharp. The good news is that exercise increases blood flow to the hippocampus which can help sustain new neurons.
Check out this link and the study that demonstrated that walking reduced Alzheimers by 48%.
Get out, get walking.
Stay Engaged,
Kelly
The Fall Prevention Lady
Here's the article:
Hippocampus and Exercise for Better Memory
Check out this link and the study that demonstrated that walking reduced Alzheimers by 48%.
Get out, get walking.
Stay Engaged,
Kelly
The Fall Prevention Lady
Here's the article:
Hippocampus and Exercise for Better Memory
Monday, February 11, 2019
82 yo Widow Overcomes Fear of Falling
The oldest member of my recent Brains and Balance class lived in fear of falling. Many older adults live with the fear of falling because they fear that a fall is the beginning of the end. Most people who live alone live in fear of falling and not being able to get up from the floor. The thought of lying on the floor for hours or days, scares some people so much that they limit their daily activities. They quit doing things they enjoy and things that need to be done for fear of slipping or tripping.
This is the beginning of a vicious cycle because the less you do, the weaker you become. The weaker you become, the greater the risk of falling. This is known as the cycle of fear.
Fear of falling is a recognizable psychological condition that happens after a fall. A little fear is a good thing but when your fear of falling interferes with your daily life, you need some help getting back on your feet.
My class student's daughter recognized this fear in her mother and brought her mom from Fresno to Sacramento to participate in my four-week brain-based balance training class.
This is the beginning of a vicious cycle because the less you do, the weaker you become. The weaker you become, the greater the risk of falling. This is known as the cycle of fear.
Fear of falling is a recognizable psychological condition that happens after a fall. A little fear is a good thing but when your fear of falling interferes with your daily life, you need some help getting back on your feet.
My class student's daughter recognized this fear in her mother and brought her mom from Fresno to Sacramento to participate in my four-week brain-based balance training class.
By the end of the second week, this 82 year old lady was sitting up straight, smiling and laughing in class. In the third week of class, she walked through the obstacle course without her walker! She was stopping and starting in response to verbal command and was no longer holding onto the counter when walking. The last week, she was doing weight shifts with her eyes closed and throwing her arms back and forth while doing multi-planar lunges.
On the last day of class, this amazing woman got up and walked eight feet with a steady, confident gait. She announced to the class that she was no longer afraid of falling and that her daughter had to remind her to take her walker with her. She has overcome the paralyzing fear of falling!
It's never too late to gain control of your body. Learn how to react when losing your balance. Be aware of your surroundings. Practice drills that will increase your reaction speeds. You do this with brain-based balance training. Enroll in my Brains and Balance Training classes and change the way you live your life.
Don't live in fear. Live free.
Class schedule on my website: www.thefallpreventionlady.com
Class schedule on my website: www.thefallpreventionlady.com
Monday, December 10, 2018
4 Balance Training Myths for people over 60; Make sure you're not doing #3!
Balance is an essential skill that we learn as children and take for granted as adults. Suddenly you're 73 and realize, "wow, I can't walk a straight line anymore (and I'm sober)!"
Many people don't realize how complex balance is or the amount of body systems communication that is required to stay upright.
I'm going to bust 4 common myths about balance in hopes of increasing awareness of what you can do to improve your balance and prevent a fall.
Here we go:
1. I have to stand on one leg to improve my balance... unfortunately, the "old" litmus test for one's balance was the ability to stand on one leg. My client Bob said to me,' my balance is failing'. I asked, 'How do you know?'. He answered, 'I can't stand on one leg'. I've been teaching balance and mobility training classes for over fifteen years and I've only seen about 20 people who could stand on one leg. Your feet are your base of support and the wider the base, the more stable you are. The ability to stand on one leg is the most challenging position and there are so many progressions to work through to get there. Although that may be a goal, standing on one leg does not measure balance.
2. I need to train on uneven surfaces like a wobble board, foam pad or BOSU. It cracks me up when I see trainers put their older adult clients on wobble boards or the half dome BOSU to train balance. That's insanity!!! The SAID principle states that your body gets good at whatever you practice. If you practice standing on a wobble board, guess what you're going to get good at? Standing on a wobble board. How does that help you in real life??? While it's true that standing on an uneven surface will strengthen your ankles, there's no long-term benefit to standing on a wobble board. Don't waste your money or time trying to stand or squat on a BOSU ball or wobble board.
3. I walk and that's all I need to do to improve my balance. BIG FALSE. There are four components of fitness associated with good balance; flexibility, strength, endurance and posture. Steady balance requires a combination of these four training techniques. Walking is an excellent exercise but it's primarily an endurance activity. You want to follow a balance program that includes strengthening exercises, flexibility movements, and posture training for the best balance possible. Research studies demonstrate that walking alone does not improve balance and prevent falls.
4. It doesn't matter where I look when walking, standing or doing exercise. It's painful for me to watch some group fitness classes for older adults because the instructor doesn't give one cue about where to look. Nor do personal trainers in the gym. So many of the older adults I meet tell me they have to look at the floor so they don't fall down. WRONG!!! This downward stare not only affects your posture and but also limits your ability to react to obstacles in your pathway.
I've created an online course,
"Balance Training 101: Brain-based Program to Do at Home so You Can Stay at Home", where I share some of my best balance training tips and techniques so you can stay at home.
One of the best features is the exercise video library for you to watch so you forget what to do. This course makes it easy for you to train your balance at home so you can stay at home. No special equipment needed; just a desire to improve balance.
Yours in Fitness and Balance~
The Fall Prevention Lady
Many people don't realize how complex balance is or the amount of body systems communication that is required to stay upright.
I'm going to bust 4 common myths about balance in hopes of increasing awareness of what you can do to improve your balance and prevent a fall.
Here we go:
1. I have to stand on one leg to improve my balance... unfortunately, the "old" litmus test for one's balance was the ability to stand on one leg. My client Bob said to me,' my balance is failing'. I asked, 'How do you know?'. He answered, 'I can't stand on one leg'. I've been teaching balance and mobility training classes for over fifteen years and I've only seen about 20 people who could stand on one leg. Your feet are your base of support and the wider the base, the more stable you are. The ability to stand on one leg is the most challenging position and there are so many progressions to work through to get there. Although that may be a goal, standing on one leg does not measure balance.
2. I need to train on uneven surfaces like a wobble board, foam pad or BOSU. It cracks me up when I see trainers put their older adult clients on wobble boards or the half dome BOSU to train balance. That's insanity!!! The SAID principle states that your body gets good at whatever you practice. If you practice standing on a wobble board, guess what you're going to get good at? Standing on a wobble board. How does that help you in real life??? While it's true that standing on an uneven surface will strengthen your ankles, there's no long-term benefit to standing on a wobble board. Don't waste your money or time trying to stand or squat on a BOSU ball or wobble board.
3. I walk and that's all I need to do to improve my balance. BIG FALSE. There are four components of fitness associated with good balance; flexibility, strength, endurance and posture. Steady balance requires a combination of these four training techniques. Walking is an excellent exercise but it's primarily an endurance activity. You want to follow a balance program that includes strengthening exercises, flexibility movements, and posture training for the best balance possible. Research studies demonstrate that walking alone does not improve balance and prevent falls.
4. It doesn't matter where I look when walking, standing or doing exercise. It's painful for me to watch some group fitness classes for older adults because the instructor doesn't give one cue about where to look. Nor do personal trainers in the gym. So many of the older adults I meet tell me they have to look at the floor so they don't fall down. WRONG!!! This downward stare not only affects your posture and but also limits your ability to react to obstacles in your pathway.
I've created an online course,
"Balance Training 101: Brain-based Program to Do at Home so You Can Stay at Home", where I share some of my best balance training tips and techniques so you can stay at home.
One of the best features is the exercise video library for you to watch so you forget what to do. This course makes it easy for you to train your balance at home so you can stay at home. No special equipment needed; just a desire to improve balance.
Yours in Fitness and Balance~
The Fall Prevention Lady
Friday, November 30, 2018
#1 Benefit of Brains and Balance Training: Improved Walking Gait
Participants from my four-week brain-based balance and mobility training classes shared the best personal benefit of the program and every single person noted better walking gait! Wow!
Imagine walking with confidence, increased awareness and feeling more stable.
Steadier walking gait. Walking is a dynamic integrated movement process that requires strength, flexibility, coordination and balance. These students over the age of 65 strengthened muscles of hip and leg needed for stability. They stretched their flexibility and they trained their reflexive stability skills.
Increased awareness of self and surroundings. Peripheral field vision training increases ability to see what you're not looking at. This results in better awareness of floor and objects in your pathway and quicker reaction times to imbalances and threats.
Increased confidence. You feel more in control of your body within your surroundings. This confidence exudes through better posture as a result of increased spatial awareness.
You envisioned yourself walking steady, strong and upright. Make that vision a reality. Get results!
Isn't that the number one purpose of balance training?
To feel more steady on your feet?
To be aware of your body in space?
To know when and how to react in the case of imbalance???
Brains and Balance Training with Coach Kelly
Imagine walking with confidence, increased awareness and feeling more stable.
Steadier walking gait. Walking is a dynamic integrated movement process that requires strength, flexibility, coordination and balance. These students over the age of 65 strengthened muscles of hip and leg needed for stability. They stretched their flexibility and they trained their reflexive stability skills.
Increased awareness of self and surroundings. Peripheral field vision training increases ability to see what you're not looking at. This results in better awareness of floor and objects in your pathway and quicker reaction times to imbalances and threats.
Increased confidence. You feel more in control of your body within your surroundings. This confidence exudes through better posture as a result of increased spatial awareness.
You envisioned yourself walking steady, strong and upright. Make that vision a reality. Get results!
Isn't that the number one purpose of balance training?
To feel more steady on your feet?
To be aware of your body in space?
To know when and how to react in the case of imbalance???
Brains and Balance Training with Coach Kelly
Friday, November 16, 2018
Feel Confident Walking Your Dog
I recently finished my first ever 4-week Brains and Balance Training in the beautiful gated-community of Whitney Oaks Springfield in the hills of Rocklin. This independent living community is paradise. Residents are active and many walk their dogs up and down steep hills and enjoy gorgeous views.
A small group between the ages of 76 and 86 invested their time and a minimal fee to participate in the 90-minute brain-based classes that met twice a week for four-weeks. I applaud these individuals for their interest in brain-based training for optimized movement in daily activity. Thanks for believing in the message I am sending: your brain can change and you can learn how to move better, balance better, and see better.
One of the most improved in the class was a 76-year old lady who not only excelled in the three Senior Fitness Tests but also gained balance confidence that has impacted her life in wonderful ways.
Physically, she stood up and sat down 3 more times in 30 seconds, putting her in the 95th percentile for ladies her age. Emotionally, she feels more secure and has increased confidence walking her dogs up and down the paths in her beautiful community.
She continues to be fascinated by the brain-based training and sensory activation techniques that caused her to balance, move and see better in four short weeks.
Neighbors in the Whitney Oaks community....don't miss out on the next Brains and Balance Training with Coach Kelly session! Introductory Brains and Balance seminar in late-January and classes begin in February. Check out my website for local schedule.
Listen to her personal testimony! Thank you Diane!
A small group between the ages of 76 and 86 invested their time and a minimal fee to participate in the 90-minute brain-based classes that met twice a week for four-weeks. I applaud these individuals for their interest in brain-based training for optimized movement in daily activity. Thanks for believing in the message I am sending: your brain can change and you can learn how to move better, balance better, and see better.
One of the most improved in the class was a 76-year old lady who not only excelled in the three Senior Fitness Tests but also gained balance confidence that has impacted her life in wonderful ways.
Physically, she stood up and sat down 3 more times in 30 seconds, putting her in the 95th percentile for ladies her age. Emotionally, she feels more secure and has increased confidence walking her dogs up and down the paths in her beautiful community.
She continues to be fascinated by the brain-based training and sensory activation techniques that caused her to balance, move and see better in four short weeks.
Neighbors in the Whitney Oaks community....don't miss out on the next Brains and Balance Training with Coach Kelly session! Introductory Brains and Balance seminar in late-January and classes begin in February. Check out my website for local schedule.
Listen to her personal testimony! Thank you Diane!
Tuesday, November 13, 2018
Do you want to feel more steady on your feet???
I recently completed two Brains and Balance Training sessions in local communities. As you know, I'm always commenting on how well the class does but this time, I decided to get personal testimonials from class participants so you can see directly how mature adults felt about the Brains and Balance Training.
After ten testimonials, I'm noticing some recurring benefits that class participants are sharing. After participating in my four-week balance training program that combines brain activation and balance skill, older adults walk more steady. Their walking gait is more confident and they are more aware of their surroundings and when they need to react.
Isn't that the number one purpose of balance training?
Walking is one of the first skills we learn as infants and one of the first skills we take for granted as adults. Opposite arm, opposite leg is now replaced with a cane or using a walker.
Walking is a window to brain function because it is a reflexive activity; an automatic process that we don't have to think about. Unfortunately, years of prolonged sitting, untreated injuries and movement compensation result in unstable, unsteady walking gaits.
The fear of falling worsens the walking gait because your brain triggers protective behaviors such as short steps, hunched forward posture and shuffling feet.
It doesn't have to be this way!!!! You can learn how to walk strong and confident again. You're too young to sit back and let life happen to you; make life happen for you. One step at a time.
Register now for my 2019 Brains and Balance Training classes: Local Schedule
Enroll in my online Balance Training 101 course: Balance Training 101
After ten testimonials, I'm noticing some recurring benefits that class participants are sharing. After participating in my four-week balance training program that combines brain activation and balance skill, older adults walk more steady. Their walking gait is more confident and they are more aware of their surroundings and when they need to react.
Isn't that the number one purpose of balance training?
- To feel more steady on your feet?
- To be aware of your body in space?
- To know when and how to react in the case of imbalance???
Walking is one of the first skills we learn as infants and one of the first skills we take for granted as adults. Opposite arm, opposite leg is now replaced with a cane or using a walker.
Walking is a window to brain function because it is a reflexive activity; an automatic process that we don't have to think about. Unfortunately, years of prolonged sitting, untreated injuries and movement compensation result in unstable, unsteady walking gaits.
The fear of falling worsens the walking gait because your brain triggers protective behaviors such as short steps, hunched forward posture and shuffling feet.
It doesn't have to be this way!!!! You can learn how to walk strong and confident again. You're too young to sit back and let life happen to you; make life happen for you. One step at a time.
Register now for my 2019 Brains and Balance Training classes: Local Schedule
Enroll in my online Balance Training 101 course: Balance Training 101
Tuesday, March 20, 2018
Coffee Talk with The Fall Prevention Lady
If you want to learn how to fight the affects that aging
has on your balance and quality of life,
Mark your calendars:
Tuesday mornings, April, 2018!
7aPST/9aCST/10aEST
I'm proud to announce my Live Facebook show, "Coffee Talk with The Fall Prevention Lady!".
Starting April 3rd, I will be hosting a question/answer, exercise demonstration, and informal educational discussion on all things aging, balance and fall prevention!
Every Tuesday morning (7am west coast, 9am central, 10am east coast), I will be online to offer any advice or suggestions to help you improve balance and reduce the risk of a fall.
My Facebook page link: Join Coffee Talk Discussions
My Facebook page address: www.facebook.com/thefallpreventionlady
Friday, January 6, 2017
STOP WIDE!!!! Don't Fall Down!
Stop WIDE.
Anyone who has participated in one of the balance and mobility training classes I instruct in the Northern California region will more than likely automatically demonstrate the "wide stance reaction" when they hear those words. Some may smile as they remember me saying with a grin, "Put some flare into it!"
One of the crew putting some flare into her wide stop!
Imagine you are walking along a sidewalk and something catches your eye in the window of store; you stop to look at the item as you're passing by. Think for a minute:
- Are your feet close together?
- Are they facing the same direction?
- Is your weight centered over your feet?
- Are your feet facing one direction and your shoulders in another?
Obviously, it's easier to stop wide when you "anticipate" or see, the need to stop. But what about those times when you have to stop suddenly? You're Christmas shopping and you have to dodge the masses; stopping and starting along the path for your own safety!
Stop Wide is a balance and mobility training technique used to increase safety whenever you stop walking; expectantly or suddenly. Class participants line up on one side of the room. After I demonstrate proper walking form, I show how to "stop wide". Some giggle as I exaggerate my wide stop but they're usually the ones who remember; feet wide!
Then it's the participant's turn; they start walking across the room, practicing proper walking form and physically responding to my verbal cues to correct form. Suddenly, they hear a loud "STOP" command!
Some instantly come to a stop then step feet out wide, some keep on walking. You may suddenly hear someone say "WIDE" as they remind classmates in proper form. Then there some who literally hang on by their toes as they regain sense of body position (where the body parts are in space; oriented to body position) and slowly place feet in proper wide stance.
Senses awakened, they start walking again, "STOP". Physical responses quicken as neurons start firing and people's 'stop pattern' becomes more efficient. The message 'wide' slowly hits home and the feet go out. As we continue to practice this STOP WIDE exercise in conjunction with other walking gait patterns, I see the vast improvements in stability, mobility, balance and coordination in each participant.
This is one of my favorite fundamental mobility strategies taught in the FallProof™ progam and the participants love it. If you want to learn how to stop wide, register for one of my classes! If you do not live near me, video coming soon!
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