Senior Fitness Testing in Sacramento...

" You're guessing if you're not assessing"- Paul Chek.

Life events and individual physical abilities greatly influence the way we move and the pain we feel each day. The daily choices a person makes also affects physical capability. The result: everyone ages differently. Rikli and Jones' Senior Fitness Test assesses the five physical parameters relevant to functional fitness:

• Muscular strength

• Aerobic endurance

• Flexibility (upper and lower-body)

• Agility/dynamic balance

• Body mass index

Test results of the Senior Fitness Test reflect age-related changes in physical performance because test results are categorized to gender and age. This is a great way to see how you are aging in relation to adults in your same age group.
Saturday morning, I was up early to administer the SFT to my group of seniors at Atria El Camino Gardens. I "influenced" attendance with donuts so with an assorted dozen, I tested 10 adults over the age of 80. I had originally tested this group last year and wanted to re-test to measure progress or regression after a year of consistent FallProof™-style balance and mobility training.
Although I only see this group once a week, I encourage consistent practice. In other words, Take 5 to Exercise each day! Evelyn attributes her heart health to consistent practice, Harold and Marie attribute the fall risk reduction techniques I teach to helping him manage his Parkinson's Disease, Thelma bounced back from a second stroke and has more drive than ever to make the time to exercise and Dr. and Mrs. Wu push themselves each week despite language barriers, cognitive and physical challenges.
Fall prevention exercises and balance challenges are not a one-size fits all. Beware of online marketing schemes that tell you otherwise. Try to find a local exercise class or an evidence-based DVD program.
My Take 5 to Exercise series is based on Dr. Rose's FallProof™ program and stresses the basics: the importance of flexibility, strength, good posture and maintaining the major joints and muscles. The results from the fitness testing I have done on my group at Atria support my program: it works. (Individual results to follow).

So there it is, get assessed, get moving and get re-assessed to chart your progress. You will improve! Stick with it and Take 5 to Exercise every day!
The Fall Prevention Lady

Therapeutic Aging....

I have finished the classroom time for my specialized master of science degree, Therapeutic Aging and am now 2 weeks into my Therapeutic Recreation internship at the Cordova Senior Activities center in Rancho Cordova, CA. Although it's tough doing an unpaid internship, the experience truly is priceless. I am applying my gerontology skills (study of aging) by working with the population I thoroughly enjoy; older adults.

My supervisor is a CTRS who is an absolute joy to work for. This woman, Jenn Taylor, knows her stuff. And she has no fear! She is a mover and a shaker who is implementing a risk management-based approach to a totally risky situation after reviewing the risk management manual I prepared for her as part of my graduate studies. She is a professional, she is smart, and she is compassionate. Her area of expertise is children living with developmental disabilities but she can shine anywhere because she believes in the Therapeutic Recreation process; APIE.

Through Assessment, Planning, Implementation and Evaluation, recreation can be therapeutic. As older adults are faced with increasing amounts of leisure time and increased physical limitations, it is up to community providers to assess, plan, and implement effective programs that improve quality of life. The only way to realize if the program was successful is to evaluate the responses and outcomes.

NO matter what age or what disability, people who take responsibility for their health can be successful. Aging is a unique process to each and everyone of us and so are strengths and abilities. Discover what you can do, combine it with what you love to do and you will thrive. Adaptations can be made, respect your limitations and challenge yourself safely to reduce the risk of an accidental fall.
In other words, Take 5 to Exercise everyday however you enjoy!

The Fall Prevention Lady

Fall Prevention grant funding..

It's out there; the funding is available for community-based fall risk reduction exercise and education programs! Governments, corporations, and non-profit agencies are realizing the need for prevention and putting the money out there...you just have to find it.
The directors at the City of Sacramento 50+ Wellness program put their grant writing skills to use, applied for and were awarded over $87,000 in fall prevention programs over the next three years. And guess what? Yours truly is the presenter! Yes, people enjoyed my 3-hour educational workshops so much that I will be presenting them again as part of the second Kaiser funded grant and as part of the Area 4 Agency on Aging's three year grant.
A new feature of my presentation that will be offered by both grant programs is the Fullerton Advanced Balance (FAB) scale screening. I will implement this 10-item fall risk screening in order to increase the awareness of the body systems involved in balance. As a CERTIFIED FallProof™ instructor, I am able to implement this standardized test according to protocol and then provide the participants with some feedback according to my observations.
Although one test is not totally indicative of one's fall risk, it is an eye opener! There are many causes for falls but the FAB provides CUTTING EDGE research-based information based on individual performance. Heck, we all age at different levels, we all move differently, we all experience different limitations.....we ALL need individualized assessments. I love listening to each and every person I assess because each person brings something unique to the table...that's what makes this so important; you want to do exercises that will reduce your risk of falling according to your needs.
If you live in the Sacramento region, I strongly encourage you to attend one of my FAB clinics. I will post the summer and fall schedule as soon as I get it but there will be something offered each month for the rest of 2010 and well into 2011. In the meantime, Take 5 to Exercise everyday to remain flexible and strong. Get up and out of your chair 5 times at breakfast, lunch and dinner. Practice good posture. Maintain those shoulders. Order my 5-day DVD series and you will do some type of movement each day to reduce your risk of a fall.
Consistency is key.

The Fall Prevention Lady

FAB clinic at Shiloh Baptist Church in South Sacramento

I was referred to Debra Johnson through Jackie, program assistant @ 50+ Wellness program to do some fall prevention screening in order to increase awareness of the importance of prevention. Debra agreed to let me conduct the Fullerton Advanced Balance (FAB) scale testing on her class. On two separate days, I assessed 18 of Debra's class of older African American God-loving participants!!!
For the most part, these ladies and two gentlemen did great on the Fullerton Advanced Balance scale and overall, are not at an increased risk of falling. However, four of the 18 community dwelling older adults FAB score indicated those individuals to be at an increased fall risk.
In a 15-minute FAB score group summary, I stressed the importance of consistent lower body strengthen exercises, daily range of motion and flexibility movements, and balance training; particularly center of gravity training.

Poor dynamic center of gravity control was a recurring theme from this group's test score interpretations and this is not uncommon. Most older adults are not aware of "core" training and have no idea what their center of gravity is or where it is located! This type of multi-sensory training is a vital component of the FallProof™ balance and mobility training program.

It was not the intention for me to educate or demonstrate any type of fall prevention exercises so I didn't have the opportunity to educate this wonderful group of people about this fall related concept. Perhaps class instructor Debra Johnson will ask me back to work with her ( I do offer a train the trainer program) or to lead one or two classes.

If not, I thoroughly enjoyed working with my sisters and brothers from Shiloh Bapist Church and look forward to FAB testing older adults throughout the Sacramento region and teaching fall prevention exercises.... increasing awareness about how important it is to Take 5 to Exercise every day to reduce the risk of a fall.

Praise the Lord,
The Fall Prevention Lady

Barriers to fall prevention exercise

In my research readings, I have discovered an interesting fact: the main motivation to engage in an exercise program is also the number one barrier to participation. The motivating factor and the common barrier to exercise is Health.
Yes, according to Newsom and Kemps (2007) {"Factors that promote and prevent exercise engagement in older adults". Journal of Aging and Health, 19;3; 470-481} concern about one's health and quality of life is why people start an exercise program. Unfortunately, a physical ailment or change in health status is also the number one barrier to adherence to an exercise program.
The study demonstrated that older adults who live an active lifestyle and those who have some knowledge about fitness were more likely to start and stick with a program. Researchers hypothesized that these people placed a greater value on the benefits of exercise and therefore made "voluntary movement" a priority in their life.
Lack of availability of resources and knowledge was found to be a common barrier to adherence to an exercise program.
The message I want to convey is don't wait until a health scare to start an exercise program. Take responsibility for your well-being, both present and in the future. In my Take 5 to Exercise fall prevention DVD series, you don't need fancy equipment or a gym membership because the exercise routines are done while seated.
Listen to your body as you begin this lifestyle change. Research studies demonstrate that participating in a consistent activity program will improve the quality of your life. There are stacks of research studies that demonstrate the relationship between consistent exercise and a reduced risk of falling.
Take 5 to Exercise each day and your flexibility will improve, your strength will increase, your posture will improve and your risk of falling will decrease as you follow along with my DVDs. Identify what motivates you, be aware of what holds you back and make a personal commitment to do what you can to remain independent and safe. It's your life.
Take 5 to Exercise.