Boomer-itis and fall prevention

I read an article about it before and since my mother has officially reached Baby Boomer status, I would like to spread the news. Boomeritis is a disease that affects people 50 and older, basically the baby boomer generation we hear so much about these days.
So what is boomeritis? Boomeritis is characterized by the nagging pains that have developed in your knees, back, and hands. It is the inflammation that immediately sets in after bouts of exercise. It is the aching that doesn't go away but now remains more constant. It is the tendonitis, bursitis, all the -itis that you never had before!

Unfortunately, boomeritis not only affects the baby boomers! Heck, as a 41 year old athlete, I'm beginning to feel it, too. I know lots of people my age that complain after doing some exercise or strenuous movment. Basically, boomeritis is a sign that we are not as young as we used to be. It takes longer to recover from the workouts and you are more sore after increased effort (ok, ok, that's just me lately but it does take more time to bounce back).

In order to combat this boomeritis, we need to longer warm up and cool down times. Longer recovery time may require an extra day between workouts but nothing AND I MEAN NOTHING, beats consistent movement. Take 5 to Exercise is a new approach to seated exercise routines and was developed to encourage daily movement in order to reduce the risk of a fall. Staying active not only reduces fall risk but also improves quality of life.
As we age, we need to devote MORE time to flexibility and strengthening exercises but unfortunately, we don't spend as much time caring for our body as we should.
Make the time, you're worth it: Take 5 to Exercise.

Fall risk screenings....

I am going out into my community to set up 4-hour screenings where I will be testing older adults for balance and mobility system impairments that, if left unchecked, can increase the risk of an accidental fall. My community project is about increasing awareness through early detection and preventative education. This type of outreach is what communities need to implement before falls reach epidemic proportions among the older population.

I plan on using the Fullerton Advanced Balance (FAB) scale to test community-dwelling older adults who are interested in testing their balance skills. This type of test is perfect for older adults who do not consider themselves vulnerable to a fall and it's also perfect for anyone who have fallen and is concerned about falling again. The FAB includes 10-fitness tests that are designed to assess the body systems involved in balance and mobility; the visual, vestibular, somatosensory, and musculoskeletal. This type of fitness testing is recommended for the "young-old".

When appropriate, I will recommend using the Berg Balance scale which is a good assessment tool for the more frail individual. Due to the sedentary nature of our society, I will not be surprised by the number of older adults who are only capable of the 14-fitness tests on the Berg. Both of these assessment tools are research and evidence-based methods of indicating those who are either moderate or high risk of falling.

I will be using these functional assessment tools in increase public awareness of the vulnerability everyone has when it comes to losing his or her balance. Some of the tests are challenging and can be quite humbling when doing them. I hope to educate Sacramento residents about how to reduce the risk of an accidental fall by remaining physically active. It is important to Take 5 to Exercise each day and challenge the body's balance systems regularly and safely.

If you're not assessing, you're guessing. So find out what your strengths are, be aware of your weaknesses and take responsibility for your well being by following a regular exercise routine, either seated or standing. And smile, your body will adapt and improve!

If interested, contact me.... livinfit@gmail.com

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