The Fall Prevention Lady™

Right action follows right thinking

2012-01-21T14:31:00.000-08:00

"You have to believe it to see it". "You become what you are thinking". "You will not change your behavior until you change your thoughts". As a fall prevention educator and balance and mobility specialist, I believe this to be especially true of older adults and fall prevention. For instance, a person must believe that consistently participating in a well-rounded exercise program WILL reduce the risk of an accidental fall and they also must believe that regardless of current age or physical challenges, they are able to do the exercises.

Right thinking comes first and right actions will follow. If a person understands why an exercise is important and how that exercise can reduce the risk of a fall, she/he is more likely to do the activity. Working with groups of older adults in the Sacramento region, I strongly believe this because I see the proverbial light bulbs when I explain how a specific exercise can improve the ability to do specific "activities of daily living". Applying an exercise to a person's daily life adds worth to the movement. "Oh, doing this will help me get out of my chair which will be easier on my loved ones and less embarrassing for me".

I have worked with several older clients who were true skeptics and said things such as "I don't believe that doing these silly exercises will prevent me from falling" or "I'm old, I'm going to fall" or "I'm too old to improve or change". I love this type of participant because I love proving her/him wrong! In fact, not only fall prevention research but also personal teaching experience demonstrates that a person CAN reduce the risk of an accidental fall by following a consistent exercise program and progressively challenging her/his balance skills.

However you must also know that it is impossible to get from wrong behaviors to right behaviors without first changing your thoughts. It's never too late to improve your balance skills. You are never too old to benefit from consistent strengthening and stretching activities. Your body WILL adapt to the new demands of flexibility, strengthening, balance and endurance training, not to mention increase reaction times but creating new and improved neural pathways.

Believe that participating in consistent exercise does reduce fall risk
Believe that you are able to do the exercises
Believe your body will adapt to new demands
Believe in YOU

Change your way of thinking and you can change your life. Just believe then Just Do It.

Must do exercise to reduce trips

2012-01-19T20:14:00.000-08:00

I recently started in-home balance training with two new clients and immediately found a common denominator that increases the risk of an accidental fall; both are unable to lift their toes off the ground! Think about it, during the walking gait, one leg remains on the ground while the other leg swings forward. Thus, the ability to lift the swing leg off the ground with sufficient toe clearance is necessary to avoid tripping. If a person cannot lift the toe of the swing leg, dragging the toe can cause a person to trip. This increased fall risk is due to weakened anterior tibialis muscles in the calves.

Working with older adults throughout the Sacramento region, I have found that it is easier for some people to do heel raises while some struggle with toe raises. The gastrocnemius and soleus are the muscles responsible for lifting the heel. This action is an important component of the walking gait because if these muscles aren't strong enough, a person cannot propel themselves forward.

While there are different muscles responsible for lifting the toes and lifting the heels, the point I'm trying to make is that it is essential to strengthen both of these calf muscles in order to reduce the risk of falling. Toe raises, done either seated or standing, will help strengthen the front of the calf while heel raises, done either seated or standing, will help to strengthen the muscles in the back of the calf.

Reduce your risk of an accidental slip or trip and do some raises; heel and toe raises. Start seated and as you get stronger, do them while standing. Set a goal number to do each day and try to increase the number you can do each week. I recommend doing 20 toe and heel raises each day, while seated. You don't have to do them all at once, you can do 10 in the morning and 10 of each at night. Just do them! If those are easy, try doing them while standing. The point is to do toe and heel raises and do them consistently!
....And don't forget your ankle circles!

The Fall Prevention Lady

In-home balance training

2012-01-17T12:30:00.000-08:00

A popular trend in the aging industry is "aging in place". The long-term vision of this concept is to help adults remain in their home for as long as possible and in order to do this, homes are modified with future needs in mind. Single story homes reduce the need for stairs and ramps, wider doorways leave room for wheelchairs and toilets are raised so it's easier to sit down and get up. These are just a few of the home modifications that builders are incorporating into new homes in hopes of allowing families to "age in place" once they move into a new home.

This is great for baby boomers but what about the older generation that has already been living in their home for over 50 years? I recently started working with two new clients; one is 93 and the other is 90-years old and both have been living in their home for over 40 years. These ladies are very different but the same; both are concerned about falling. One is frequent faller and the other is not. One is well-educated and has been to the best of the best doctors and physical therapists while the other does some exercises in bed but doesn't know how or why she is doing certain movements.

After one week, both are standing taller and both have increased awareness of her limits of stability. This increased awareness has a direct affect on their balance confidence and although both are very aware of personal limitations, they now know that their body will adapt to these new demands. The 93-year old is extremely driven and has high expectations of herself. She constantly compares her body to younger years which must be difficult. As an athlete, I see myself in this woman! Both need to give her body time to adjust, afterall Rome wasn't built in a day.

After two sessions, the frequent faller is already showing tremendous improvement! Her walking gait is more steady and she is not as dizzy because she has learned to stabilize her gaze. I adjusted her walker so she is no longer hunched over, looking at the floor. It's amazing what education can do; a person cannot be expected to change her/his life unless she/he is given the tools to do so. I can't wait to see this woman's pre- and post-assessment scores! Remember, the worse condition you are in when you begin, the greater the improvement after consistent training!

Both of these women are over 90 years old and have decided to invest in their independence and I am so proud of them. There is nothing better than knocking on the door and seeing eyes light up when I carry in my fall prevention exercise training props. These ladies want to not only remain independent but also thrive in their home for as long as possible. When taught evidence-based balance and mobility training techniques, the risk of an accidental fall is significantly reduced.

Stay home and train or join a small group. Take 5 to Exercise each day. As a certified FallProof™ balance and mobility specialist and certified personal fitness trainer, I am available in the Sacramento region to help adults remain independent and thrive in the life they have worked so hard to deserve.

Contact me today about yourself or a loved one! It's never too late!

FallProof your new year!!!

2012-01-12T09:44:00.001-08:00

Happy 20-12 and I hope this is the the best year of your life! After a much-needed break, I am back and I am ready to educate, demonstrate and facilitate fall prevention methods to anyone who wants to remain independent. In 2011, working independently as a certified FallProof™ balance and mobility specialist, I instructed over 200 older adults in the Sacramento region on how to improve their balance and mobility skills thereby reducing the risk of an accidental fall.

As a Public Health Educator, I presented educational and demonstrative workshops to over 150 older adults throughout the region. These one-hour workshops are designed to increase awareness of fall risk factors. Unfortunately, there are some permanent conditions associated with aging that increase fall risk. However, this does not mean a fall is inevitable but rather personal safety is essential. Education is the key to increasing this awareness.

I am an educator and I am also an instructor. I work with small groups and I offer one-on-one personal training. There are times when a person may be too weak to join a group-based program. In this case, I recommend following my Take 5 to Exercise fall prevention DVD series to learn the basics. Unfortunately, not all older adults have a DVD player so in these instances, I suggest one-on-one personal balance and mobility training. If there is a will, there is a way!

January is a time for new beginnings. Resolutions.
Begin 20-12 by FallProofing your life! Get educated. Get active. Take 5 to Exercise everyday.
Contact me if you're interested and I hope you have a great year.

Don't over-think it....

2011-11-22T08:54:00.000-08:00

Imagine being faced with your greatest fear every time you took a step. For older adults who have fallen, they are terrified of falling again. Therefore each time a change of position is necessary, the older adult visualizes the worst condition possible; falling to the ground and breaking a hip or hitting her/his head. Paralysis by analysis....

This fear of falling cannot be "shrugged" off or simply forgotten. In fact, this fear becomes a serious condition when it begins to interfere with one's activities of daily living. At first, the older adult does not expose herself to situations that may increase the risk of an accidental fall. In the short-term, this is ok but in the long run, this limited activity does more harm than good because the less a person does, the weaker she becomes. The less a person does, the less confident she is in herself.

The result? A vulnerable older adult who is terrified of falling and thinks this is part of growing older. They believe that weakness is unavoidable and limited to no activity is the only answer. Suddenly they have a serious case of the "I can'ts"... I can't do this, I can't do that. The power of thought is undeniable and the person becomes what she fears...

The good news? DON'T OVER-THINK IT, YOU CAN DO IT. YOU CAN CHANGE!

I have been teaching fall prevention exercises to older adults all over Sacramento and it is a beautiful thing to see a participant shatter the "I can't" belief system. The most common "I can't" that people have overcome is getting out of the chair. After consistent strength and balance training, older adults gain skills necessary to get up from a chair without assistance.

A participant asked me how she was supposed to get up. I told her that she could do it, she's done it before, she knows what to do, she knows how to do it. Don't overthink it... and up she went. Once up, she smiled ear to ear and said you're right, I'm not going to overthink it; I can do it.

Praise God.

All-time record in lower body flexibility improvement....

2011-11-19T19:07:00.000-08:00

I just finished teaching a 6-week balance and mobility training program in Elk Grove, CA and the improvements were REMARKABLE. In fact, one lady set an all-time record for improvement in lower body flexibility. On the first day of class, she was only able to come within 9 inches of her toes and on the last day of class, she was able to touch her toes for a 9 INCH gain in lower body flexibility! This 62 year-old lady also significantly increased lower body strength by being able to do four more chair stands in 30 seconds and shaved over half a second off her dynamic balance and agility score.

Everyone is so proud of her; including herself and her husband who was also in the class. This 64 year-old gentleman showed significant improvements as well; increasing percentile rank by 50 percent in both lower body flexibility and dynamic balance and agility while improving lower body flexibility percentile rank 25 percent. This young couple improved so much that they want to continue training to maintain the gains they have made. I recommend they Take 5 to Exercise each day for Maintenance~

Like most of my classes, this was a small group with ages ranging from 62 to 84 years of age. There were two couples; one in their sixties and one in the upper 70s/low 80s. It was interesting to see the healthy competition between the younger couple and the loving encouragement of the older couple as functional fitness levels significantly improved for everyone in the class. The older couple showed significant improvements as well; she improved percentile rank by nearly 50 in all aspects of fitness and he prevented a fall while on vacation by practicing the step strategy to regain his balance.

The other members of class did extraordinarily well, too. This is an active and able group; the exact demographic of the FallProof™ balance and mobility training program. And I now have a record improvement of 9 inches for lower body flexibility. Congratulations, Elk Grove members!

The "F" word

2011-11-16T20:05:00.000-08:00

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!

Visual training kind of day...

2011-11-15T07:45:00.000-08:00

As the Fall Prevention Lady, I promote multi-sensory training in order to reduce the risk of an accidental fall. The sensory systems involved in balance are the visual, vestibular and somatosensory systems. Each system contributes vital input about the body, the environment and one's balance. Thus, training each of these systems is necessary to reduce the risk of a fall.

I am teaching the multisensory balance and mobility training program, FallProof™, in the communities of Sacramento. Today I have three classes, all at different levels in the program, and it so happens that each class program focuses on Visual training! For me, it's a visual training kind of day. I am so thankful to be improving the quality of life for class participants, especially those who practice the program at home.

Take 5 to Exercise to prevent a fall.

Private training client climbs stairs without assistance!

2011-11-09T20:22:00.000-08:00

I have been doing in-home private training with a 79 year-old woman for 10 sessions and today she was able to walk up the stairs into her home without assistance. YAY! I am so excited about this milestone for Sue (name changed) because by regaining the ability to independently and confidently go up the stairs was the first step to her taking control of her life again.

As a fall prevention consultant in the Sacramento area, I was hired by Sue's brother and sister in-law after Sue fell going up these same stairs. Twice. Active and healthy, Sue's relatives knew something could be done to reduce the risk of another fall and contacted me. A thorough assessment not only enabled me to immediately form a therapeutic relationship with Sue but also to identify her limitations and strengths.

Sue was so de-conditioned from being stuck in the cycle of fear and sitting in her chair that she had to relearn how to move. We started with a consistent routine of the Basic 5 stretches and slowly added lower body strengthening exercises. Because Sue was terrified of falling again, we had to get Sue to believe in herself and the self-perceived benefits of exercise. This doesn't happen overnight however repetition of activities and repeated successful attempts fostered Sue's self confidence levels.

It was amazing to witness this transformation. Even though each visit got progressively more difficult, Sue made it look easier! She's a trooper. She's a fighter. She's a believer. After a temporary setback due to a blister on her diabetic ankle, Sue set realistic goals, put her head down and invested in her independence. I brought my resistance bands and I introduced her to my stepup. We broke out the soup cans. We laughed. We shared Starbucks. After 10 one-hour sessions, Sue walked up her stairs without the assistance of her helper.

Once reluctant to confirm the next appointment, Sue called me tonight to setup our next visit and to purchase 5 more sessions. She called me to thank me for teaching her how to walk up her stairs again. It was so beautiful to hear her say, "now I know where each foot goes and which foot gets the emphasis". Praise the Lord!

Sue decided to Take 5 to Exercise each day. When asked if she felt stronger, she said, "as much as I hate it, yes I do!". She loves her new strength and the glow in her face is beautiful. Invest in yourself. Invest in your independence. Get active and Take 5 to Exercise each day.

82 year old man regains balance and prevents a fall while on vacation

2011-10-31T22:32:00.000-07:00

Due to the nature of the training I provide, classes are limited to 12 participants. These small group settings offer increased socialization, observational learning, and personalized instruction. Like most senior classes, most of my participants are women but the number of men attending my class is increasing. This could be due to more wives insisting their husbands do something to remain independent and stay safe.

There are two couples in my class at Elk Grove Methodist. I love seeing two people who have stayed together in spite of life's challenges and can still laugh at each other. One couple missed a class due to a mini-vacation to Turtle Bay. They came up to me after today's class to tell me how Mr. M, an 82 year-old man, had prevented a fall while on vacation due to the training strategy we had practiced last week.

Mrs. M explained that while they were walking, Mr. M didn't see the ledge drop down. Rather than fall forward like he would have done (and has done before), Mr. M practiced the EXACT movement I taught them in class and he was able to regain his balance and prevent a fall! He looked at me, nodded, and said that he would have scraped his hands, broken his wrist or fallen on his face if he didn't practice regaining his balance like we had practiced. He smiled and said he didn't think about it but he did it and it worked!

What did he do? He regained his balance due to postural strategies taught in class. My suggestion is to get enrolled in a community-based FallProof™ balance and mobility class taught by a certified, qualified specialist who is trained in evidence-based techniques. These training techniques will SAFELY push you out of your comfort zone and keep you on your feet. My fall prevention exercises will help keep you independent.

The Fall Prevention Lady

The Fall Prevention Lady on Cable TV..

2011-10-31T20:19:00.000-07:00

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

Where has the Fall Prevention Lady been?

2011-10-27T13:21:00.000-07:00

Wow! I can't believe this month is almost over. I've been busy teaching balance and mobility classes, presenting fall prevention workshops, participating in senior health fairs and doing private, in-home fitness training. I absolutely love what I do and I am grateful that I am busy. Being an independent contractor, my job is much more than teaching the classes; I have to maintain individual files, market my services, write blogs, and follow-up with everyone!

As this year comes to an end, I am transitioning from offering 4-week balance and mobility training sessions to 6-week sessions. I have decided to do this due to feedback from class evaluations. Participants love this program and want to continue balance and mobility training. I encourage anyone to repeat the beginner level however the 6-week program will better prepare participants for the next level. Because FallProof™ is a 12-week program, I will offer beginner and advanced levels.

I have started to implement this format change and participants are excited. The 6-week session requires a greater commitment; both of time and money. However when a person considers the value of her/his independence, committing to a 6-week program is an investment. I have a group of older adults in South Sacramento who cannot wait until the next session begins and I am working with a group of adults in Folsom who already signed up for the advanced level! WOO-HOO. When they get it, they really GET it!

Although my ultimate goal to help as many seniors as there are stars in the sky, I have a minimum number of participants required to hold a class. Due to travel expenses and the value of what I am teaching, I have a 7 person minimum. Word of mouth is one of the best forms of advertisement with my population and I am reaching out to new locations in Sacramento. The challenge is some areas are more receptive to new training techniques than others. Thus, there have been some changes in class locations.

So far, for the month of November, I WILL BE teaching classes at Fremont Presbyterian (Sac State)Carmichael Presbyterian (Carmichael), St. John's Retirement Village (Woodland), Creekside Oaks Retirement Community (Folsom), and Parkside Community Church (South Sac). I will offer one more session at the Senior Connection (Fair Oaks) if enough participants express interest after my November 2nd workshop.
I WILL NOT be teaching classes at the Asian Community Center (Pocket area), the Swanston Community Center (near Sac State) or the Consumes Service District (Elk Grove).

Visit my website, The Fall Prevention Lady, to view my class schedule. There is a cost for training. Invest in your future. Your independence is worth it. See you in class.

The Fall Prevention Lady

Class member practices balance training principle to avoid a fall

2011-10-01T08:23:00.000-07:00

I just finished my first FallProof™ balance and mobility training session at Eskaton's Senior Connection in Fair Oaks, CA. The class was small but this fostered an intimate setting for participants. The ages ranged from 73 to 90 years of age and abilities were just as varied. Regardless of physical capability, everyone in the class improved on the three dimensions of senior fitness associated with fall risk in the 4-week training period.

One 85 year-old lady increased her dynamic balance and agility score by 3 seconds! Translated into understandable terms, she was able to get out the chair and walk around a cone quicker, more balanced and with more confidence that she could 4-weeks ago. Dynamic balance and agility is a skill that is important in everyday life. Think about it, we have to get up to answer the phone, get up to answer the door, increase speed while crossing the street, avoid obstacles in our pathway while walking. These everyday activities require balance and agility. Balance and agility require training to improve.

Another skill needed to prevent falls in everyday life is the ability to react to unexpected pushes, like when someone or something bumps into you. Case in point; on the last day of class, the lady mentioned above came in, sat down and told me she probably wouldn't be doing much in class because she got bumped into unexpectedly and her hip was hurting. I asked what happened and she told me that she was at the store and a hurried man accidentally bumped into her (with hard force). She said that SHE DID NOT FALL but her hip was sore.

I asked her to think about what she just said. She had prevented a fall by applying the training skills we had covered the second week of class. She smiled and said, "yeah, I did prevent a fall, didn't I?". YAY!

Strength, flexibility, endurance and balance training. Four important components of a fall prevention program. Join me at home in strengthening and stretching exercises with my Take 5 to Exercise DVD series or if you're in Sacramento, join me in one of my community-based balance and mobility training programs. YOU CAN DO IT.

The Fall Prevention Lady

Pre- and Post-data from Parkside FallProof™ balance and mobility training class

2011-09-30T15:11:00.000-07:00

I am a researcher. I enjoy reading fall prevention studies because I appreciate data that demonstrates the influence of an intervention. I am all about evidence-based programming because the numbers cannot hide the results. Today I did evaluations for two of my community-based FallProof™ balance and mobility training sessions here in Sacramento, CA.

The classes were small but the results were huge! The most significant improvement was made by an 81 year old gentleman who on day 1, did 9 chair stands in 30 seconds but needed to use his hands to get out of the chair. After 8 balance and mobility training sessions (and lots of hard work on his part), he was able to get out of the chair 8 times in 30 seconds, WITHOUT USING HIS HANDS! Woo-hoo....he not only increased his lower body strength but also learned and applied center of gravity training techniques! So proud of him!

His wife improved in all three areas of fitness related to fall risk; increasing both lower body strength and flexibility while improving her dynamic balance and agility score, too. In the same class, an 87 year old participant improved her lower body flexibility by 4 inches and was able to complete two more chair stands in 30 seconds.

Finally, I'd have to mention Stacy (name changed). This 83 year old lady improved her lower body flexibility by three and a half inches and was able to get out of chair, walk around a cone and return to seated position one second faster (and more stable) than 4 weeks ago. Although she still has to use her hands to get out of the chair, she was able to do one more chair stand in 30 seconds than the first day of class.

Most notably however was her comment as she left class. Stacy told me that her grandchildren commented her on her improved posture and said how good she looked. She also said that in prior pictures of her, she always leaned to one side. Last week, someone took a picture of her at a luncheon and she was standing tall and even; ears over shoulders, shoulders over hips and both hips and shoulders were level!

Praise the Lord...this program works IF YOU WORK IT.

Sacramento FallProof™ balance and mobilty class schedule

2011-09-29T08:39:00.000-07:00

I wanted to let everyone know where I will be teaching the next round of community-based FallProof™ balance and mobility training sessions. The classes meet for one-hour, twice a week, for 4 or 6-weeks. I will be changing to ONLY six-week format in January. This progressively challenging balance training program works IF YOU WORK IT.
There is a fee for these classes. Simply call class location to register. Hope to see you soon.

FallProof™ Balance and Mobility Training

Classes and Locations

Oct. 3-Oct. 27: Parkside Community Church

5700 S. Land Park Dr, Sacramento 95822

Mon/Thurs: 3-4 pm

Oct. 4-Oct. 28: Fremont Presbyterian Church

5770 Carlson Dr, Sacramento, 95819

Tues/Fri: 9-10am

Oct. 4-Oct. 28: Senior Connection

8525 Madison Ave, Fair Oaks, 95628

Tues/Fri: 12:30-1:30p

Oct. 14- Nov.14: Carmichael Presbyterian Church

5645 Marconi Ave, Carmichael, 95608

Tues/Fri: 2-3p

Oct. 3-Oct. 26: Asian Community Center

7375 Park City Drive Sacramento, CA

Mon/Wed: 11a-noon

Oct 3- Oct 27: Consumes Service District

8828 Elk Grove Blvd, Elk Grove, 95624

Mon/Thurs: 1-2p

Oct 4-Oct 28: Swanston Community Center

2350 Northrop Ave, Sacramento, 95825

Tues/Friday: 10:30-11:30a

Oct. 10- Nov 17: Creekside Oaks (6 week session)

1715 Creekside Dr., Folsom, CA. 95630

Mon/Thurs: 9a-10a

TAUGHT BY:

THE FALL PREVENTION LADY

Kelly Ward

Certified FallProof™ Balance and Mobility Specialist

MS, Therapeutic Aging

Call Class location or Kelly (916) 821-5715 to register

INVEST IN YOUR INDEPENDENCE

REDUCE FALL RISK

Balance training is NOT a senior fitness class

2011-09-26T16:44:00.000-07:00

I constantly encourage older adults to get active to prevent accidental falls. Fall prevention researchers have identified participation in a consistent exercise program as the number one way to reduce the risk of falls. Just as there are numerous causes for falls, there are multiple components of a fall prevention exercise program. In other words, older adults must participate in a well rounded exercise program that includes strength, flexibility, balance and endurance training components.

Unfortunately, many older adults think that simply walking everyday will reduce the risk of falling. Don't get me wrong; walking is vital for health and fitness but that is only one component of a fall prevention exercise program. So these adults join the local senior center "exercise" class. This is great but most community-based senior fitness instructors are volunteers without any specialized training. While the stretching, strengthening and endurance activities are fun and can be beneficial IF performed properly, these classes offer more social benefits than fall risk reduction. Worse yet, activity directors of large adult living communities think they're offering their residents a "fall prevention program" as long as they offer a class where the instructor has people stand on one-leg, walk heel to toe or even close their eyes while standing still.

Numerous fall prevention research studies have demonstrated the significance of participating in evidence-based balance and mobility training techniques to reduce the likelihood of falling. The FallProof™ balance and mobility program is based on six research-based balance training techniques and FallProof™ instructors are certified balance and mobility specialists. This title may not mean much to the average person but professionals can certainly respect specialty certifications because those who attain credentials meet qualifications designed to protect the consumer. With that said....

My community-based FallProof™ classes are NOT senior fitness classes. As a certified FallProof™ balance and mobility specialist, I safely coach older adults to progressively challenge their balance skills as they strengthen and stretch the body to new limits. Participants can rest assured that they are under the guidance and instruction of a trained professional. While my classes are instructional, they also offer the opportunity to meet people living with similar struggles and concerns. And yes, bonding about how difficult I can be counts as socialization!

Have fun, challenge your body and rest assured that you are following a program that works if you work it. Your independence is up to you. I can show you the way but it's up to you to reach the goal. Invest in yourself. Invest in my balance and mobility training sessions. Your balance will be improved because of it.

The Fall Prevention Lady

Fall Prevention Week in Sacramento

2011-09-17T09:08:00.000-07:00

The third week in September is officially "Fall Prevention Week". Cities throughout the country make an attempt to increase awareness of fall risk factors and local resources that can help a person remain safe. As the Fall Prevention Lady, this is my week! And let me tell you, I'm busy! (PRAISE THE LORD)

In addition to teaching my community-based FallProof™ balance and mobility training classes, I will be doing the follow fall prevention-related activities:
Monday, Sept. 19:
-8-8:30am....Featured on Cable TV show, "Older, Fitter, Wiser" with Dr. Moira Fordyce.
Comcast - Channel 20, Surewest - Channel 19, SIMULCAST: www.RCCTV.net/
Tuesday, Sept. 20:
Attending Sacramento City Council Proclamation of Fall Prevention Week
Wednesday, Sept. 21:
-Presenting two educational, demonstrative fall prevention workshops:

10am-11am: Asian Community Center
7375 Park City Drive

Sacramento, CA 95831

(916) 393-9026

1pm-2pm: Swanston Community Center

2350 Northrop Ave

Sacramento, CA 95825

(916) 333-6464

Thursday, Sept. 22:

-Taping Fall Prevention episode on local cable TV show, A-Z with Bea.
Comcast - Channel 20, Surewest - Channel 19, SIMULCAST: www.RCCTV.net/

-Training Sac State PT student in short-form FAB

-Noon-12:30pm., will be featured on local cable TV show, "Older, Fitter, Wiser". Comcast - Channel 20, Surewest - Channel 19, SIMULCAST: www.RCCTV.net/

Saturday, Sept. 24:

-Balance and mobility assessment screenings

2nd Annual Community Fall Prevention Event

Samuel Pannell Community Center

2450 Meadowview Road

Sacramento, CA 93831

(916) 4986-1876

Educate. Demonstrate. Facilitate.

The risk of falls can be reduced. Learn how to remain independent and enjoy the quality of life you deserve. Research demonstrates that the number one way to reduce the risk of fall is to engage in consistent exercise program. Click here to order a complete week of seated fall prevention exercise routines: Take 5 to Exercise DVD.

Multi-dimensional approach to fall prevention

2011-09-15T19:15:00.000-07:00

Because there different factors that cause a person to fall, fall prevention researchers (yes, they exist and yes, I am one of them) recommend a multi-dimensional approach to fall prevention. Home environment, medication management and activity patterns have been identified as the fall risk factors that a person has a moderate ability to control. Although falls are accidents, a person can significantly reduce the risk of a fall through modification of these areas.

The 2nd Annual Community Fall Prevention event in Sacramento county will feature experts in all areas of fall risk reduction. Participants can attend educational lectures and/or be assessed in various areas of fall risk. Screenings will be offered in the following areas:

1. Vision
2. Blood Glucose
3. Foot clinic
4. Bone Density
5. Blood pressure
6. Hearing
7. Brown Bag (medications with pharmacist)
8. Senior Fitness/Balance Testing

Last year, the most popular attraction was the balance testing and we at the planning commission have predicted that the majority of people will want to be physically assessed for fall risk again this year. This year, I have a team of health and fitness professionals to assist me. I have recruited local physical therapists, fitness instructors and physical therapy students from my alma mater, CSUS, and Sac City College to assist with the Senior Fitness Tests and short-form Fullerton Advanced Balance (FAB) scale.

With the aging of the population, falls are quickly becoming a public health epidemic. As such, it takes a community to increase people about fall risk and how to reduce the risk of accidental falls. I am so excited that senior service providers in Sacramento are coming together to offer this free event to older adults in the area. It's all about collaboration and I am proud to have a multi-talented team to assist me. Thank you so much to my volunteer team!

Educate. Demonstrate. Facilitate.
The Fall Prevention Lady

2ND ANNUAL FALL PREVENTION EVENT

2011-09-12T09:12:00.000-07:00

In an attempt to increase awareness of falls among the older adult population and the prevention of these costly accidents, the Area 4 Agency on Aging, Kaiser Permanente, Eskaton and the City of Sacramento are sponsoring the 2nd Annual Community Fall Prevention Event. As the Fall Prevention Lady, I will be offering free balance and mobility assessments for interested participants.

Last year, my balance and mobility testing was such a hit that I have recruited the help of Sac State and Sac City Physical Therapy students in addition to volunteers from Kaiser and Eskaton's Physical Therapy departments. I have two senior fitness class instructors helping as well. Together, my team of qualified volunteers will be assessing the different fitness parameters associated with falls.

Tests that measure lower body strength, lower body flexibility and dynamic balance & agility will be offered as well as the short-form Fullerton Advanced Balance (FAB) scale. This 4-item test assesses the sensory components of balance and can be quite insightful to balance and mobility impairments.

Date: Saturday, September 24, 2011
Location: Samuel Pannell Community Center
2450 Meadowview Road, Sacramento, CA
Hours: 9AM- 3:30PM
Cost: FREE. FREE. FREE.
Registration is required. Call (916) 486-1876

Educate. Demonstrate. Facilitate.

Fall Prevention begins with you. Increase awareness of fall risk factors and discover how you can remain independent by preventing an unnecessary fall. Take 5 to Exercise each day and you will improve flexibility, increase strength, improve posture and maintain total body balance.
Order your set of fall prevention exercise routines here: Take 5 to Exercise

Fall Prevention buzz word of the day...

2011-08-26T10:13:00.000-07:00

SARCOPENIA.

Sarcopenia is the natural loss of muscle mass associated with the aging process. This muscle loss begins approximately at the age of 30. The rate of muscle decline is estimated to be 5% per decade and since sarcopenia is exasperated by inactivity, this loss of muscle mass accelerates to as much as 20% per decade after the age of 70. The good news is sarcopenia can be slowed by participating in a consistent exercise program such as Take 5 to Exercise.

Adults need lean muscle mass in order to do their activities of daily living and remain independent. The number one threat to an older adult's independence is a fall. Take 5 to Exercise is a fall prevention exercise DVD series designed to reduce the risk of a fall by guiding the viewer through seated stretching and strengthening routines. The Fall Prevention Lady, Kelly Ward, is a personal trainer and balance and mobility specialist who explains why specific exercises are important and demonstrates proper form.

There are two days of strengthening routines in the Take 5 to Exercise series. The exercises are easy to follow along with and a resistance band is included with the purchase of any Take 5 for Strength DVD and the Complete week of exercise routines. The best news is it's never too late to fight sarcopenia. You can get stronger, you can reduce the risk of a fall, you can remain independent.
Click HERE to order.

Kentucky Association of Adult Day Centers Conference

2011-08-25T08:45:00.000-07:00

As the Fall Prevention Lady, I was honored to present two fall prevention workshops at the Annual KAAD (Kentucky Association of Adult Day Care Centers) conference in Lexington, KY. My first presentation discussed fall risk factors and the second presentation engaged participants in a fall prevention exercise routine. Kentucky has a strong system of adult day centers that provide both medical and social services to older adults in need and reducing the risk of falls is one of those needs. It was so exciting when Governor Steve Beshear, the Attorney General and the Secretary of State stopped in to say hello at the conference!

I have met some amazing people and learned a lot about thriving adult day centers. Unfortunately California's deplorable financial situation has led to the reduction and practical elimination of such centers. One has to wonder what will happen to older adults who cannot afford medical services, to families that are caring for an aging loved one, and older adults who are living in isolation. Adult day centers provide services that help older adults remain in their homes as well as provide respite for loved ones.

My fall prevention exercise series, Take 5 to Exercise, is a practical way to reduce fall risk. These educational DVDs guide the follower through seated stretching and strengthening exercises designed to reduce the risk of fall. The Take 5 to Exercise training principles are evidence-based and proven to work when followed consistently. As a result of the poor economy, I have drastically reduced the price of these fall prevention DVDs. Invest in your future by ordering the Complete Week of Take 5 to Exercise fall prevention exercise routines. Resistance band is included with your purchase! Click HERE to order.

Frail elders in Sacramento fall prevention class show significant improvements

2011-08-10T04:59:00.000-07:00

Even the oldest of the old can benefit from a fall prevention exercise program. In a class where the average age was 88 and most were living with multiple chronic conditions, everyone demonstrated improvement in fall-related fitness parameters after participating a 5-week balance and mobility training program.
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!). After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.

Listen to her numbers....

She increased her lower body flexibility by 6.5 inches
She increased her lower body strength by being able to get out of the chair 7 times using her hands compared to ZERO at pre-test
She improved dynamic balance by being able to get up and walk around a cone 4.8 seconds faster!

Amazing. This lady is so grateful for this class and I am so grateful she was in the class.

The stretching and strengthening exercises that I assigned as homeplay are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.

The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!

Person living with disability praises benefits of fall prevention exercise

2011-08-08T14:51:00.001-07:00

At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.

Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.

For instance, she explained that the class has helped her understand her need for a greater base of support. Thus, instead of trying to walk "normal", she has "accepted" that she needs to walk with a greater base of support in order to reduce the risk of falling. This personal acceptance has not only lifted her spirits but also reduced her risk of falling! She said there were three (3) instances when she able to regain her balance and prevent a fall due to the training she received in class. (wooooooooo-hooooooooooooooo)!

Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.

One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.

Frail elderly reduce fall risk after balance and mobility class | Senior Exercise Videos

2011-08-04T16:39:00.000-07:00

Everyone in the FallProof™ for Frail adults balance and mobility class held at St. John's Retirement Village improved in at least one fitness parameter related to fall risk! Wooo-hooooooooooooo..... Frail elderly reduce fall risk after balance and mobility class | Senior Exercise Videos

Age alone does not indicate fall risk

2011-08-04T15:48:00.000-07:00

1 in 3 adults over the age of 65 who live in the community will fall each year. When I do fall prevention presentations, I always ask who has fallen or who is concerned about falling. Between those two questions, nearly every hand goes up. Are fall prevention statistics under estimated? Perhaps. Regardless of the statistics, the number of falls is expected to increase drastically as baby boomers advance in age.

In a recent class, there were two ladies (aged 86 and 87) who were similar in many accounts. Both live independently in the community, neither one uses an assistive device for mobility and both have fallen within the past year. This is the exact person FallProof™ was designed to help. Pre-test scores indicated that the 87 year old had significantly less lower body flexibility however she scored better in dynamic balance and agility.

What I find interesting is the post-class results. The same 87 year old increased lower body flexibility by 2.8 inches and improved dynamic balance nearly 2 seconds. The 86 year old increased lower body flexibility by 2 inches but lost one tenth of a second on dynamic balance. Both ranked in the 85th percentile of lower body strength.

	Pre S&R	Post S&R	Pre CS	Post CS	Pre 8UG	Post 8UG
86 yo	5	7	0	14	7.6	7.7
87 yo	-4.8	-1	0	14	7.1	5.4

Two average older ladies. Two very similar women who resemble your neighbor, your mother, your grandmother. Who is at greater fall risk? It would be fascinating to follow these two ladies for a year and test again. As of today, they are the same in lower body strength however the younger one demonstrates greater lower body flexibility and the older one is appreciably more agile. I think I just found a project for myself......

I am blessed to have the opportunity to educate older adults about fall risk factors, demonstrate evidence-based fall prevention exercises and facilitate ongoing compliance to an exercise routine. I love what I do and I encourage everyone to Take 5 to Exercise each day. Take 5 is my seated fall prevention DVD series and it is a perfect place for beginners to start from the comfort of home. Let's see which of these 2 ladies decides to Take 5 to Exercise each day....

Hottest trend in fall prevention exercise classes hits Sacramento

2011-07-26T14:49:00.000-07:00

As the Fall Prevention Lady, I teach balance and mobility training classes in the Sacramento region. These fall prevention exercise classes meet twice a week for 4-weeks and enrollment is closed after the second class. These beginner level classes are perfect for older adults who have not exercised in years, who have been released from physical therapy but are not ready for community-based 'senior fitness' classes, anyone who has fallen or is concerned about falling.

I have been teaching summer sessions at Parkside Community Church, Clarksburg Community Church, Fremont Presbyterian Church and St. John's Retirement Village. I started at Parkside with a beginner level and now offer intermediate and advanced levels for those who have completed the first level of balance training. These training sessions are progressively challenging and build on skills taught in the first few classes which is why a person cannot join after the first week.

I have just added two new class locations to my September schedule. I will be teaching at the Senior Connection in Fair Oaks and the Carmichael Presbyterian Church. I also added two classes to the October schedule; I will be teaching classes at the Asian Community Center and the Swanston Community Center. And guess what? I have plenty of time in my schedule for more classes!

If you live in the Sacramento region and are interested in hosting or attending a FallProof™ balance and mobility training session, contact me, the Fall Prevention Lady.

Do it for your independence. Do it for your loved ones. Do it for you.

Email: info@thefallpreventionlady.com

Telephone: 916-821-5715.

Please note: There is a reasonable cost to attend these classes.

Advanced FallProof™ balance and mobility class in Sacramento | Senior Exercise Videos

2011-07-25T15:25:00.000-07:00

Advanced FallProof™ balance and mobility class in Sacramento | Senior Exercise Videos

Fall Prevention exercise incorporates purposeful play

2011-07-25T15:19:00.000-07:00

As a Certified Therapeutic Recreation Specialist (CTRS), I have studied and appreciate the value of recreation and leisure activities for the physical, emotional, spiritual and social benefits. However the "games" we played as children are not only fun but also therapeutic. When engaged in regularly, purposeful play has the potential to improve the quality of life for older adults by reducing the risk of falls.

I currently offer progressively challenging FallProof™ balance and mobility training to older adults living in the Sacramento region. As a certified instructor, I follow Dr. Rose's professionally-designed program plan to safely challenge participants (she does NOT encourage creativity for a reason...she knows what works!). I constantly remind people that this is not a senior fitness class because there is not background music and people are not going to increase heart rate to aerobic capacity. These are intimate group training classes.

Sound serious? It is! Falls are a severe problem among older adults and preventing falls is a serious matter. I take what I do seriously but FallProof™ balance and mobility training is not all work; these balance and mobility classes are fun, too! Each class incorporates a "culminating activity" that challenges the skills taught in daily lesson. Today we played seated soccer to practice anticipatory weight shifts and seated leg lifts while maintaining one's center of gravity while on a compliant surface!

Purposeful Play. I am continually learning the value of the games I played as a kid as I have my older adult participants "play" in class. The only difference is now I'm teaching how to maintain center of gravity over base of support, how to engage the vestibular system, how to focus on somatosensory sensations or how to negotiate obstacles. Purposeful play....reducing the risk of falls and having fun!

Kelly Ward's Fall Prevention workshop @ Resources for Independent Living...

2011-07-19T23:27:00.000-07:00

As the Fall Prevention Lady, I love educating people about increasing fall risk factors and demonstrating effective fall prevention exercises. I was thrilled when fellow Northern California Fall Prevention Coalition member Tommy Yang of Resources for Independent Living (RIL) asked me to do a fall prevention presentation at his facility.

Although I designed and present a 3-hour interactive workshop for the City of Sacramento's 50+ Wellness grant program, Stand UP to Falls, I can customize the length of my presentation to meet the needs of the audience and facility. In this one-hour workshop for the RIL, I talked about fall risk factors and the components of an effective fall prevention exercise routine.

Because proper movement begins with proper form, I start with proper seated position. This is what I am demonstrating in the video clip below....

In my seated exercise video series, Take 5 to Exercise, I review proper seated position and chair requirements so when older adults are following along at home, they are safe!

If you are interesting in a fall prevention workshop at your facility, please contact me! Fall Prevention Week is quickly approaching and I would love to educate your residents about fall risk factors, demonstrate fall prevention exercises and facilitate individualized compliance!
info@thefallpreventionlady.com

Take 5 to Exercise each day!

FallProof™ recertification weekend

2011-07-12T08:13:00.000-07:00

Falls are the leading cause of accidental death and injury for adults over the age of 65 (CDC, 2005). The average cost of a fall is over $28,000. With more than 10,000 baby boomers turning 65 EACH DAY, something must be done to PREVENT these falls. Fall prevention researchers have demonstrated that participating in consistent exercise program is the number one way to reduce the risk of a fall. It's that easy.....Take 5 to Exercise each day.

FallProof™ balance and mobility program is one of the leading fall prevention programs in the country. Dr. Debra Rose's progressively challenging program begins with a thorough assessment which results in individualized programming in order to help each person maximally challenge her/his balance abilities safely. FallProof™ instructors are trained not only in these assessment procedures but also training principles.

Just as candidates for FallProof™ must meet specific criteria, so must FallProof™ instructors. Once a person is accepted into the online training program, she/he must go to the Fall Prevention Center of Excellence for a 3-day practical exam. During this time, potential instructors observe, practice and perform the tasks required for certification. Once a person is certified, she/he must meet minimum criteria within a two year period in order to be recertified.

I have met the requirements of recertification but will be observing the FallProof™ certification weekend at the Fall Prevention Center of Excellence because I love this program and want to learn more so I can be the best I can be. I am so excited about networking with other certified FallProof™ instructors from across the country; learning from their successes and failures and sharing my experiences teaching this fall prevention exercise program in the community.

Lastly, I am excited about working with new instructors. I was there and I know how it feels. I am sharing a room with a well-established fall prevention trainer from Portland and I am carpooling from Fresno with a PT student from CSUFresno. But mostly, I am looking forward to talking with Dr. Rose! She developed this amazing program and she is my mentor!

Nothing but GOOD THINGS will come from this weekend.
Thank you, Lord!

Attitude and fall prevention...

2011-07-09T08:23:00.000-07:00

Paralyzed by the fear of falling? Over-confident in your physical ability? Although fear and overconfidence are extremely opposite attitudes, both have been identified as fall risk factors among older adults. The Fall Prevention Lady will explain how these attitudes can increase the risk of a fall and ultimately impact one's independence and quality of life.

1 in 3 adults over the age of 65 who live in the community falls each year. Some adult fallers are temporarily institutionalized, some return home with a few bumps and bruised, and some are released without injury. All of them will remember the fall; they can tell you exactly what they were doing, how it happened, who was there.

For some, this memory will turn into fear. For a few, this fear will turn into a paralyzing condition that interferes with one's activities of daily living. Situations that may increase the chance of falling will be avoided, activities that of enjoyment will be limited and friendships will be neglected. In the short-term, this type of avoidance behavior works. It keeps a person safe. However in the long run, these behaviors actually increase fall risk because the less a person does, the weaker she/he becomes. Isolation turns into depression and depressed people are at greater risk of falling. Matter of Balance (MOB) is an evidence-based fall prevention program designed to deal with this fear of falling. MOB deals with the psychological fears associated with falling and teaches basic exercises to improve strength and flexibility.

Some people think falls happen to "other" people. Some of these people are in their 70s, 80s and even 90s. Perhaps prior athletes or currently engaging in regular activity programs, some people do not realize their limitations. Thus, they ultimately put themselves in risky situations. There is not a program to deal with this overconfidence however a standardized balance and mobility assessment can open a person's eyes to physical limitations and sensory challenges in different situations. The Fullerton Advanced Balance (FAB) scale is a standardized fall risk assessment tool appropriate for higher functioning older adults. FAB identifies weakness and impairment in musculoskeletal and sensory systems involved in balance.

Don't let fear of falling or overconfidence put you at risk of falling. Order your series of seated exercise routines, Take 5 to Exercise, and learn how to reduce the risk of falling and break the cycle of fear.

Awareness of balance systems prevents future fall

2011-07-07T22:58:00.000-07:00

I just completed the beginner level session of the community-based FallProof™ balance and mobility training program at Clarksburg Community Church. At the beginning of the third week, participants in this progressively challenging fall prevention exercise class starting to talk about the noticeable changes they were feeling. People proudly shared their July 4th stories, stating how they were able to do things they couldn't do last year or how they noticed a potentially dangerous situation and avoided it or approached it cautiously to prevent a fall. Awareness of fall risk factors coupled with an awareness of FallProof™ training techniques result in safer behaviors which results in reduced risk of a fall.

As their instructor, I immediately notice differences in individual movement patterns and exercise form. I see postures improve, endurance levels increase and balance confidence escalate as people attempt balance challenges that were previously avoided or attempted hesitantly. However the results of this balance training program are not mere observations. Using standardized testing procedures, I collect data (before and after participating in the class) to measure fitness parameters directly related to fall risk.

After the 4-week FallProof™ balance and mobility intervention at Clarksburg Community Church, the 9 participants demonstrated unanimous improvement in dynamic balance and agility, lower body flexibility and/or lower body strength! Everyone improved in at least one category while most improved in all three tests. The greatest improvements were seen in participants who struggled the most during the assessment testing or were more physically deconditioned. In fact, one lady not only improved the number of times she was able to get out of the chair but also DID NOT HAVE TO USE HER HANDS to get out of the chair during evaluation testing! Woo-hoo!

Due to summer heat and crazy schedules, I will not be teaching in July or August at Clarksburg but will resume teaching an intermediate and beginner level in September. During the last session I received so much positive feedback about the class, especially how an increased awareness of fall risk factors and the body systems involved in balance have helped reduce and/or prevent a fall situation. Get educated, get active and Take 5 to Exercise every day!

Praise the Lord!

COPE with your Fear of Falling...

2011-07-07T10:10:00.000-07:00

And PRACTICE GOOD POSTURE.

Remember when your parents and grandparents used to tell you to '"STAND UP STRAIGHT", "QUIT SLOUCHING" or "PRETEND LIKE YOU HAVE A BOOK ON YOUR HEAD"????? Well, it turns out they were onto something really good!!!!

In Day 3 of my senior exercise video series, we Take 5 for Posture. During that seated exercise routine, we practice movements that help to correct years of slouching by tightening loose muscles and strengthening weak, overstretched muscles. Why try to correct your posture?

The benefits of proper alignment include:

Increased lung capacity therefore more oxygenation to body
Less stress and strain on your skeletal frame, joints, and muscle that hold you together
Improved digestion due to organs in proper alignment
Increased energy because your body doesn't have to work as hard to function
Proper posture enables you to move your body more efficiently, resulting in less fatigue thereby reducing the risk of a fall.

So what is good posture? In the seated position, starting from the ground:

1. Both feet are on the floor, facing forward

2. Knees are slightly bent, facing forward

3. hips are scooted to the back of the chair

4. belly button is pulled in toward your spine

5. Lift your chest

6. Drop your shoulders

7. Chin is parallel to the floor

8. Tuck your chin in toward your neck

9. Ears are in line with your shoulders

10. Your eyes are focused on a vertical target at eye level

As you participate along with the Take 5 to Exercise seated exercise routines, you will replace weakness and fear with efficient movement and increased confidence, all from practicing good posture. So whether you are standing or sitting, try to carry yourself in proper alignment. This will take effort because it takes strength to hold yourself upright but practice will make you stronger.

Let's start a good posture habit today by ordering your Take 5 for Posture DVD to learn some excellent stretches and helpful tips that will help your posture and reduce your risk of a fall.

The Fall Prevention Lady

The Fall Prevention Lady™: Educate. Demonstrate. Facilitate. | Senior Exercise Videos

2011-06-28T13:28:00.000-07:00

The Fall Prevention Lady™: Educate. Demonstrate. Facilitate. | Senior Exercise Videos

Somatosensory training and fall prevention

2011-06-25T03:41:00.000-07:00

We have receptors all over the body that provide information about location of body in relation to space. This feedback helps us adapt to changes in the environment that affect our ability to remain upright. We have a rich supply of these receptors in our neck and feet and unfortunately the accuracy of these receptors is affected as we age due to changes associated with the aging process.

Thus, an important component of the FallProof™ balance and mobility training program is multi-sensory training. In today's lesson, I focused on training the somatosensory system. Standing on a firm surface with eyes closed, participants became aware of the pressure under their feet in different postures. Think about how challenging this must be to a person living with peripheral neuropathy since they cannot feel pressure in their feet. The lack of sensory input is why diabetics often have difficulty with walking gait and can be at an increased risk of falling.

As a certified FallProof™ instructor, a thorough assessment process identifies individual weakness and enables me to identify which members of class will be challenged and need additional support during certain multi-sensory training segments. In today's class, I instructed participants living with neuropathy to stand close to the wall and to have a chair nearby. As expected, one participant struggled with the altered base of support exercises but I reminded her to remain at the easier level and focus on the other sensory systems we have trained.

The point is that persons need to be aware of their limitations and how these challenges affect their balance. Fall prevention is more than picking up throw rugs and turning on night lights....it starts with awareness; an awareness of your limitations and your strengths. Begin a safe seated exercise program to strengthen and stretch your muscles, tendons and ligaments. Get your vision assessed by a doctor. Have your blood sugar levels checked. Talk to a physical therapist if you have dizzy spells.

It's your body, it's your responsibility. It's never too late to benefit from a consistent fall prevention exercise program. Take 5 to Exercise each day.

Progressively challenging exercise program improves balance

2011-06-23T06:10:00.000-07:00

Teaching community-based classes, I work with people of different fitness levels and physical abilities. These differences are especially evident with the older population since aging is a unique process for each of us and no two people are the same. What we are living with today is a combination of different genetics, daily choices and lifelong habits. Regardless of where you come from, I am here to help you reduce the risk of a fall now and in the future!

In spite of this individuality, I firmly believe that everyone can benefit from starting with the basics since proper movement starts with proper form. In actuality, most movement dysfunction and mobility limitation is the result of years of compensation. For example, an 82 year old person who twisted her ankle when she was 8 years old but didn't go to the doctor has been compensating for that lack of flexibility for 74 years! Now her knee and hip hurt and she is high fall risk.

The bad news is fitness and wellness were not popular in the good 'ol days. The good news is the prevention of disease and disability is finally gaining national recognition. Fitness and rehabilitation professions have progressed and there is so much knowledge about the human body that was unknown 10 years ago. It might be too late prevent a chronic disease but it is never too late to learn how to manage a condition and improve one's well being.

The FallProof™ balance and mobility training program starts with the basics and progressively challenges the systems involved in balance. For this reason, I close enrollment after the second class. I build upon training concepts so if a person misses forward step strategy, it is not safe to teach her/him the backward step strategy. If a person is not competent at the beginner level skills, then it is not safe for her/him to advance to the intermediate level of training.

The bottom line: Each of us has different physical abilities and challenges. It is important to respect these limitations and understand that not everyone will improve at the same rate. Whatever the circumstance, safety is always, always, always the primary concern. Be patient, be safe and progressively challenge balance skills at the rate that is appropriate for YOU. Start with a basic seated exercise routine, Take 5 to Exercise, and begin the best journey of your life!

Fall prevention class on the Delta in Clarksburg...

2011-06-21T14:20:00.000-07:00

I am blessed to teach older adults how to reduce the risk of falls. I encourage seniors to begin a consistent exercise routine (Take 5 to Exercise) and I am a certified FallProof™ balance and mobility training specialist. I have been teaching the FallProof™ training techniques throughout Sacramento since my certification in 2009 and have been following the exact fall prevention training program since finishing my masters degree.

Most recently, I started teaching FallProof™ at the Clarksburg Community Church in the small town of Clarksburg, California. Clarksburg is a river town in the Delta with wineries, piers and lots of boats. Parish nurse Lynelle Wallace attended one of my classes at Parkside Community Church and knew that a fall prevention exercise class was needed in her community. After talking to her congregation, Nell and I coordinated days and times and bam...I have 10 participants enrolled for the first ever FallProof™ balance and mobility class in Clarksburg, CA!

The first week went splendid! After an eye opening assessment testing, the participants are learning about strength, flexibility, posture and how these components affect one's balance. They are not only learning but doing the exercises. What I love is that every exercise can be modified to meet an individual's needs thereby promoting self-confidence rather than a sense of defeat. No older adult should be asked to perform balance challenges that cannot be successfully or safely completed at some basic level.

I have to say that feeling "sore" after the first few classes is normal. Although I don't like my participants to feel sore, it happens. The more sedentary and out of shape a person is, the more likely she/he will experience some type of muscle discomfort afterward. I apologize in advance for any discomfort you may feel but your body will adapt to these new demands. Please note that "discomfort" is completely different than "pain". Discomfort is temporary and can be relieved with stretching, water, and ibuprofen. If you have never exercised or it has been a coon's age since you put effort into movement, just realized that this too shall pass....Our bodies were made to be in motion and want to stay that way.

4-week Beginner FallProof™ balance and mobility training information:
Clarksburg Community Church
52910 Netherlands Road
Clarksburg, CA 95612

June 14/16,21/23, 28/30, 2011: Tuesday/Thursday, 10-11am.
July 5/7, 2011: Tuesday/Thursday, 11:30-12:30p

Beginner and Intermediate class to be offered in July, 2011!
Praise the LORD!

Prior faller uses step strategy and prevents another fall

2011-06-18T17:20:00.000-07:00

A student in my advanced FallProof™ balance and mobility class shared the one of the greatest success stories in class and I had to share it with you.....On Friday, Joyce explained how she used the step strategy that we have been practicing in class to regain her balance and saved herself from a fall! She grinned ear to ear as she recalled side stepping to recover her balance and said that she would have fallen if she had not learned the step strategy and even though her right leg is weaker, she stepped out in a timely manner and was able to regain her balance. YAY! YAY! YAY! YAY Joyce!

This highly educated woman is in her mid-70s, lives alone in the community and is concerned about falling. She's concerned for good reason....she tripped and fell last summer, fracturing her pelvis. Determined to regain her strength, she excelled in physical therapy. After a speedy recovery, she wanted to improve her balance skills and gain self-confidence. Having attended two of my fall prevention workshops, she was familiar with the FallProof™ balance and mobility techniques and she immediately registered for the 4-week beginner class. She continued on with the twice a week training at the intermediate level and is now in the advanced FallProof™ class that I teach!

Research indicates that a person who falls is 3 times more likely to fall again however this lady took an active role in her recovery and was determined to sharpen her balance skills, build strength and improve flexibility in order to prevent another fall. I am so proud of her for coming to class each week, pushing herself out of her comfort zone by practicing "scary" moves in a safe manner and mostly, for sticking with it!

FallProof™ works. The balance and mobility training techniques are evidence-based and can prevent a fall when practiced consistently. Take responsibility for your well-being! Find a certified FallProof™ instructor and start training your balance systems. If there is not a specialist near you, start with the basics by doing seated exercises to strengthen your body and follow gentle stretching routines designed to improve range of motion. Order my Take 5 to Exercise DVDs to get started today.

Once again....YAY JOYCE!

St. John’s Retirement Village’s “A Walk to Remember”…

2011-05-15T20:12:00.000-07:00

On June 4^th, 2011 St. John’s Retirement Village in Woodland, California will be holding the “A Walk to Remember” to increase awareness of Alzheimer’s Disease. During this community event, there will also be a speaker, a dog agility exhibition and brain-related health and wellness events such as memory screenings. I have been invited to do balance and mobility assessments and provide fall prevention materials and resources and am excited about connecting with this community near UCDavis.

I love doing these quick fitness tests because they offer me the chance to educate older adults about the importance of each fitness parameter being measured. For instance, using Rikli & Jones’ Senior Fitness Test I can measure 10 dimensions of fitness. The best thing about these fitness tests is that I am able to immediately show the older adult where she/he ranks in comparison to adults of similar age and gender on each test.

In a sense, these performance norm values indicate how “successfully” the individual is aging. A person who walks everyday may think she/he is doing what’s necessary to reduce the risk of a fall. However if you recall, an effective fall prevention exercise program challenges balance, builds strength, improves flexibility and increases endurance! If a person scores poorly in one of these areas, it can be a motivating factor to change her/his current exercise routine.

SJRV’s Walk to Remember is an excellent opportunity to educate about the importance of the walking gait since how a person walks can be an indicator of fall risk. Walking is an excellent exercise to remain independent but the other components of fitness (strength, flexibility, balance and endurance) affect how a person walks. One of my favorite assessments is the 8-foot UP and Go test. The purpose of this test is measure agility and dynamic balance, attributes that are needed for a number of functions in everyday life.

So come out to St. John’s Retirement Village in Woodland at 9 am on June 4^th for the “Walk to Remember”. I will be there doing balance and mobility assessments, providing education, and if possible, offering my Take 5 to Exercise DVDs at a special discounted rate. There will memory screenings, other local vendors and the walk is a great way to not only stay fit but also increase awareness of Alzheimer’s disease in the local community!

The Fall Prevention Lady

Fall Prevention speaker at KAAD

2011-05-13T16:18:00.000-07:00

The administrator of American Health Management system in Kentucky has invited me to be a keynote speaker at the KAAD conference in August! The Kentucky Association of Adult Day centers is a professional organization whose motto is to Activate, Motivate and Rehabilitate. I love it! These adult day centers provide care to those who need assistance in daily life and offer respite for those who provide care for those individuals.
I am super excited about this opportunity because I will be talking to professionals about the benefits of consistent exercise. In other words, I will be educating about how to Take 5 to Exercise. These seated exercise routines are an excellent way to build strength, increase flexibility, improve posture and maintain independence. I plan on demonstrating evidence-based FallProof™ balance and mobility training techniques and if I can get a balance DVD produced by then, I will gladly offer that to providers.
I have attended my fair share of conferences and I love learning. It is an honor to be the one who will be presenting! Even though I have been presenting fall prevention workshops throughout the Sacramento region for two years, it's a dream come true that i will be presenting to professionals. In Kentucky! Talk about growth!
I will be speaking at two general sessions and will have a vendor booth as well. I have done my time as a student and now it's time to shine. I will have a train-the-trainer program developed and look forward to teaching professionals how to reduce the risk of falls through education, demonstration and facilitation.
Praise the Lord!

Eskaton Preferred Vendor, 2011

2011-04-25T17:21:00.000-07:00

Eskaton is Northern California's premier nonprofit provider of community living and home-based support for older adults. Eskaton offers older adults living options designed to meet the individual's changing needs ranging from 100% independent apartment living to 100% monitored memory care units. This "aging in place" approach to retirement living provides adult children and family members the peace of mind knowing that their beloved will be safe and her/his needs will be met, regardless of any limitation or challenge.
I am proud to announce that Eskaton has added The Fall Prevention Lady's "comprehensive fall prevention services" to the Eskaton 2011 Preferred Vendor list! This is such an honor, I cannot express my joy! Click here to learn more about the Preferred Vendor program.
Falls are leading cause of accidental death and can rob a person of her/his independence immediately. Eskaton wants residents to remain independent, thus Eskaton promotes activities that promote connected independence. I am looking forward to offering my services to residents within Eskaton living communities and those adults still living at home. Not only will my fall prevention exercises help keep residents in their home but also improve the quality of life while living there!
I am so excited to be approved to be an Eskaton Preferred Vendor because I am excited about teaching residents how to reduce the risk of falls in order to thrive. Remain independent, work with The Fall Prevention Lady!

In Gratitude,
The Fall Prevention Lady

Fall Prevention 101 workshop in Elk Grove, CA... | Senior Exercise Videos

2011-04-20T18:59:00.000-07:00

Educational, interactive balance and mobility workshop designed to reduce the risk of falls. Grant-funded=free to participants.

Fall Prevention 101 workshop in Elk Grove, CA... | Senior Exercise Videos: "- Sent using Google Toolbar"

2011 "Aging in America" Conference in San Francisco, CA | Senior Exercise Videos

2011-04-20T18:41:00.000-07:00

2011 "Aging in America" Conference in San Francisco, CA | Senior Exercise Videos: "- Sent using Google Toolbar"

Time to move?

2011-04-20T17:24:00.000-07:00

Back in the early 2000s, I was a caregiver for a motorcycle racing legend, Paul Albrecht. Paul defined Harley Davidson and the classic 'bad boy' image associated with motorcycles. Paul lost his hearing due to the loud pipes but that didn't stop him from living alone until the age of 86. I used to sit and write with him for hours. He was a classic and I grew fond of Paul.

Several months ago at one of my fall prevention workshops, a man introduced himself and said he recognized me from Paul's funeral. Ray was a referee on the motorcycle circuit back in the day and he knew Paul well. Ray is 96 years old, exercises daily, still sharp as a tack, witty as a rant, and yes, he still drives!

Last week, Ray showed up at my community-based FallProof™ class. However he didn't come to exercise. He wanted to talk. At lunch, Ray he told me that he is getting weaker and it's scaring him. Ray lives alone and has never had a problem doing what he wants to do when he wants to do it. I reassured him that feeling weak was par for the course for a 96 year old man. I asked what I could do....

Ray is extremely prepared for the end of life. He has made all the big decisions; where he will live when he needs assistance, who will sell his house, and how his money will be distributed. But he's not there yet. He still lives alone in a big house. His niece in Arizona is ready for him but having lived in Sacramento for 96 years, he's not ready for Arizona. How is a 96 year old man supposed to get rid of stuff, lots of stuff in an organized manner?

As a recent member of Serving Our Seniors, I have met two ladies who have companies that assist older adults and families in downsizing and relocating; Smooth Transitions and Getting It Together In Sacramento. At today's Older Adult Collaborative meeting, I spoke with each lady and they both recognized the sensitivity of this issue. Ray has history in his home and Ray has pride. The biggest step was his expressing his concern. It is up to me to connect him to the appropriate resource. I will give Ray both numbers and let him decide.

The moral? Prepare. Make your plans but mostly, be sensitive to your limitations. You will know when it's time to move. You don't have to do it alone....Seek out a local relocating company to assist with the move. That's what they're there for!

Fall prevention spokesperson

2011-04-18T19:04:00.000-07:00

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

Footwear and fall prevention exercise

2011-04-17T19:59:00.000-07:00

One human subject in my fall prevention exercise research study fell during the 12-week study period. She did not fall while participating in the home-based FallProof™ DVD series but she fell one evening when she was rushing into a function at her church. According to her, she hurriedly walked into the doors, glanced at her watch and tripped when her foot did not leave the floor. The footing on her shoe stuck to the carpet and while her body went forward, her foot stayed in one place. This precious lady was wearing heavy sneakers with extra thick, non-skid soles.

Fall prevention research has identified that the type of footwear an older adult wears can significantly contribute to fall risk. In other words, a person can reduce her/his risk of falling by wearing the right type of shoe! The good news is that proper footwear is affordable. First of all, fall prevention researchers recommend wearing a shoe that fits! The following are guidelines when choosing a shoe or sneaker that will reduce fall risk, especially when exercising.

Proper fitting shoes :

Are lightweight (rubber shoes are heavier than nylon)
Are tie up or have velcro-fastener. Slip-on shoes increase fall risk.
Have texturized sole to provide non-slip
Have wide heel
Provide ankle support
Are not too tight but allow some wiggle in your toes.
Do not cause friction on heel when walking (too big)
Do not have high heels or extra thick soles
Do not have very soft or slippery soles (worn out shoes are slick, especially on wet surface)

A good shoe will bend slightly when you try to fold it in half. If the shoe has a thick rubber sole that doesn't bend, the sensory receptors in your foot do not get any feedback relative to your balance. Some trainers encourage barefoot training (me, Paul Chek) and others do not. Each person is different and faces unique challenges. If you are flat-footed, you may need the additional support from a shoe. Be aware of your situation and talk to your podiatrist. Try on several different shoes to find the best fit!

The good news proper fitting shoes can significantly reduce your risk of falling. Good shoes are available and they are affordable. Similar to tires on your car, your footwear needs to be checked every six months due to potential changes in foot size and may need to be replaced every year, depending on your activity level. Maintenance is important.
Invest in your independence....one step at a time!

Blessings,
The Fall Prevention Lady™

A "fun" fall prevention exercise class

2011-04-14T09:45:00.000-07:00

I have been teaching group exercise classes to older adults in the Sacramento region for several years. Specifically, the implementation of fall prevention exercise routines has been my area of expertise since my gerontology internship with the Area 4 Agency on Aging in 2006 and the production of my seated exercise program, Take 5 to Exercise. Current research has identified multiple causes of falls and researchers agree that following a consistent exercise program is the number one way to reduce the risk of a fall.

As a certified FallProof™ balance and mobility instructor, I am trained to challenge the sensory and musculoskeletal systems involved in remaining upright. Dr. Debra Rose's nationally recognized fall prevention exercise program is progressively challenging and provides a variety of activities designed to train the body systems. After conducting extensive research for my thesis on Dr. Rose's FallProof™ at Home DVD series, I understand the critical role of the sensory systems in balance and how the natural decline due to aging impacts these systems.

Yesterday, I overheard several participants talking about how "fun" the class was. They were laughing and smiling after engaging in a one-hour class that focused on training the visual system and practicing gait pattern enhancement variation training. However, yesterday the participants played seated soccer....while sitting on dyna-discs!

The key to successful aging is to remain active. In order to stick with a program, it is essential that a person does something she/he enjoys. The community-based FallProof™ balance and mobility exercise classes are not only fun but also designed to reduce the risk of fall. This program is evidence-based, meaning it works when you work it. Give it a try. Otherwise, the only thing you have to lose is your independence....

The Fall Prevention Lady
EDUCATE. DEMONSTRATE. FACILITATE.

Educate. Demonstrate. Facilitate. | Senior Exercise Videos

2011-04-13T11:16:00.000-07:00

Educate. Demonstrate. Facilitate. | Senior Exercise Videos: "- Sent using Google Toolbar"

FallProof™ balance & mobility classes in Sacramento!

2011-04-12T15:52:00.001-07:00

I am officially teaching community-based FallProof™ balance and mobility classes in the communities of Sacramento. FallProof™ is a 12-week balance and mobility exercise program designed to reduce the risk of falls among higher functioning older adults. The class meets twice a week for one-hour sessions and yes, there is homework. Or as I like to call it...homeplay!

The first Sacramento-based FallProof™ session started at Parkside Community Church in South Sacramento. I am offering the evidence-based fall risk reduction program in 4-week segments; beginner, intermediate, and advanced. FallProof™ is a progressively challenging program that builds on skills learned the first day of class. Therefore, enrollment is closed to new participants after the second class.

There are 17 participants in this first community-based FallProof™ session and their ages range from 58 to 91 years old! Two people use a walker and one uses a cane as an assistive device for mobility. Despite these limitations, they are participating in the gait pattern variation enhancement training segment and I am so excited to see them engaged in activity the entire class period.

This is the first of many FallProof™ classes that I plan on offering to local communities. If you want to participate in one of the top fall prevention exercise programs in the United States, sign up at one of the following locations:

MEET twice a week for 4 weeks

Parkside Community Church: Beginner and Intermediate level in May and June, 2011

Once a week Introductory class

Howe Park: 6-week Beginner level in May, 2011

Once a week

Cordova Senior Activity Center: Beginner and intermediate level in May, 2011

Atria El Camino Gardens: Beginner level in May, 2011

Contact me if you are interested in setting up a FallProof™ class in your community or facility. Email: livinfit@gmail.com

Praise the Lord.

The Fall Prevention Lady

Balance and Mobility class in South Sacramento

2011-04-07T13:06:00.000-07:00

I am offering a 4-week balance and mobility class that meets twice a week at Parkside Community Church in South Sacramento. This class is open to beginners. In other words, people who haven't exercised in years or those who were exercising but travel, an illness or a fall interrupted their routine are invited to join this class. We are starting from ground zero and the majority of the fall prevention exercises will done while seated. However those who can stand will be encouraged to do so.

The first class was Monday and I was so excited to have 17 participants register and attend the first session! Although people come from different backgrounds and have different physical abilities, it was encouraging to discover that everyone has one thing in common; a concern about falling. After introducing ourselves, I explained exercise precautions and class objectives. The most important component is to listen to your body, start slowly and increase gradually and this is the pain-free zone!

As a certified FallProof™ balance and mobility instructor, I am implementing the evidence-based training techniques that have successfully reduced fall risk and increased balance confidence for thousands of older adults. The first class was an introduction to proper form and postural awareness. I covered the basic principles and each class will get progressively more difficult since the goal is to challenge yet not exceed one's abilities.

After this first session I will be offering a beginner and an intermediate level class since some participants will progress and need to increase the task demand. Standardized assessments and evaluations will be done to measure progress. I am so excited older adults in the local area are taking responsibility for their well being and getting educated about how to reduce the risk of falling. My goal is to educate, demonstrate and facilitate the development of individualized exercise programs that adults will follow at home in order to reduce the risk of falling.

Take 5 to Exercise..... I encourage you to join the May session!
The Fall Prevention Lady

Life after an older adult falls.... | Senior Exercise Videos

2011-03-21T15:55:00.000-07:00

Life after an older adult falls.... | Senior Exercise Videos: "- Sent using Google Toolbar"

Fall Prevention at the Therapeutic Recreation Institute

2011-03-13T13:23:00.000-07:00

In order to remain current on trends in their field, professionals are often required to complete a certain number of Continuing Education Units (CEUs) each year. As an AFAA-certified personal fitness trainer, I have to complete 15 CEUs each year. As a certified FallProof™ balance and mobility instructor, I am required to teach 100 hours of FallProof™ balance and mobility coursework, complete 5 full program assessments and fulfill 5 hours of CEUs in older adult programming. As a recently certified CTRS, I have to complete 10 hours of CEUs in the recreation therapy field. Wow...lots of continuing education for me!

The reason for the such requirements is because the fields of personal training, fall prevention and recreation are constantly growing. Trends continually change and as a result of evidence-based research, effective and efficient techniques gradually emerge. One of the best places to get these CEUs is by attending professional conferences. Not only does a person get to learn from cohort's experiences but also is able to network with industry leaders.
This year, the CPRS annual conference was held in Sacramento and offered the "Therapeutic Recreation Institute" specifically for recreation therapists. The all-day event provided breakout sessions and plenty of opportunity to learn from seasoned professionals. I was particularly thrilled to meet Dr. Ken Mobily of the University of Iowa who was the opening keynote speaker and offered an afternoon session about strength training and fall prevention.

I was ecstatic as I listened to Dr. Mobily talk about the same the topics I cover in my fall prevention exercise presentations. There were a few different approaches to balance training but he and I decided that those differences provide the basis for a great research study! I appreciated his wisdom about program structure and consider him a mentor of mine. I am grateful for meeting this remarkable professor and the Therapeutic Recreation Institution.

Aging is inevitable however the declines associated with aging are not. A person can remain independent by following a consistent exercise program that includes flexibility, strength, balance and endurance training. Some people think that they're aging well even if they don't do any exercise because they aren't getting any worse. That is FALSE. The less you do, the weaker you become, especially in the 8th decade of life. The weaker you are, the greater the risk of falling.
The moral? Take 5 to Exercise each day to remain independent. It's never too late to benefit from an exercise program. Start simple. As Dr. Mobily said, "the best piece of equipment is a sturdy chair". Take 5 to Exercise offers seated exercise routines designed to reduce the risk of a fall. Order yours today.

The Fall Prevention Lady

“It’s a Balancing Act – Fall Prevention in Older Adults”

2011-03-08T19:28:00.000-08:00

Today I was a guest on an episode of the Sacramento educational TV series “Older, Fitter, Wiser. The Art of Aging Well”. Dr. Moira Fordyce interviewed me to discuss a public health epidemic among the aging population and how a person can reduce the risk of losing her/his independence. Today, we talked about fall prevention.

As a geriatrician, Dr. Fordyce is familiar not only with the consequences of falls but also factors that increase the risk of falling. Falls are accidents and even though accidents happen, a person can significantly reduce the risk of falling through increased awareness. Fall prevention is much more than picking up throw rugs or having a hallway nightlight. There are multiple causes for falls and fall prevention researchers recommend a multi-factorial approach to fall risk reduction.

Fall risk reduction is about increased awareness. A person needs to be aware of home safety, medication management, physical limitations, and lifestyle choices that increase the risk of falling. When asked the best way to reduce the risk of falling, I replied, "Following a consistent exercise program". I recommend a well-rounded exercise program that includes flexibility, strength, balance and endurance training. I recommend that people Take 5 to Exercise each day.

It's time to get back to the basics, the basic 5 stretches. Start slow, increase gradually. Be patient, stick with it. You can reduce the risk of falling.

See you on Episode #17, Comcast 20 or Surewest 19. I'll keep you posted!
The Fall Prevention Lady

South Sacramento fall risk reduction class

2011-03-04T10:34:00.000-08:00

Some of you may be aware that I recently graduated from Sac State with a Special Master of Science in Therapeutic Aging. Like most (post-bachelor) graduates, I am seeking full-time employment (aka, a career position) with a company, a career that offers full benefits and the room for growth. Excuse me but like most American citizens, I find the list of job opportunities that offer a competitive salary and full-time benefits to be discouraging to say the least.

As an independent contractor, I presented a proposal for a 4-week fall prevention exercise class to the committee members at Parkside Community church and the response was a UNANIMOUS YES! Located in South Sacramento, Parkside is very active church that offers classes to the entire community. Becky Anton, the parish nurse, is currently doing the "Walk to Jerusalem" health promotion program and the parishioners are doing great.

In my exercise class, participants will practice movements that incorporate the 4 components of a fall prevention exercise program. We will stretch and strengthen, challenge the body systems involved in balance and build endurance while practicing good form. Postural awareness will encouraged continuously. I love pushing people out of their comfort zone because that is how improvements are made. I may not be your favorite person in the world as you're doing those last 3 chair stands but if you stick with the program, you will notice results!

Lifestyle changes take time. I tell my clients that Rome wasn't built in a day so don't expect your body to change instantly. Afterall, those extra pounds didn't there overnight so don't expect them to disappear in one week. By sticking with a well-rounded balance and mobility program, your body will adapt to the demands. The key is to safely challenge yourself....consistently. I am just the person to show you how to do that!

Parkside Community Church
5700 South Land Park Drive
Sacramento, CA 95822
(916) 421-0492

Class Times:
April, 2011
Monday/Friday 10am-11am.
Pre-registration required.
This class is intended for independent older adults who do not use an assistive device for mobility. However, I do offer a class that is done entirely while seated.

Hope to see you in class.
The Fall Prevention Lady

Fall risk assessments at Eskaton's 17th Annual Health and Wellness Fair

2011-03-01T21:34:00.000-08:00

As the Fall Prevention Lady™, I strive to increase awareness of lifestyle factors that increase the risk of an accidental fall. According to fall prevention researchers, the physical decline associated with aging is not only a leading cause of falls but also the most preventable cause of the leading cause of accidental death and injury among adults over the age of 65. As 10,000 baby boomers reach retirement status daily, it is up to individuals to take an active role in personal health promotion and disease prevention.

Health fairs are an excellent opportunity to become educated about threats to one’s well being. The purpose of most wellness fairs is to increase awareness of particular health topics and how to improve one’s wellness through the use of on-hand vendor’s services. I love going to senior health fairs and expos because I enjoy educating people about falls and how to reduce the risk of what most people think are an inevitable part of growing older. I specifically like to talk about following a consistent exercise program can significantly reduce the risk of falling.

I have the opportunity to educate older adults tomorrow, March 2 2011, at Eskaton Village Carmichael’s 17^th Annual Health and Wellness Fair in Carmichael, CA. As the Fall Prevention Lady™, I will be doing fall risk assessments to increase awareness of the body systems involved in balance and perhaps identify impairment in any one of these systems. I will offer the short-form of the Fullerton Advanced Balance (FAB) scale and several Senior Fitness Test items.

The 4-item short-form FAB is perfect for health fairs because it is quick to administer, offers the instructor a plethora of information and immediately identifies those at risk of falls. The SFT items give persons an idea how they are aging in comparison to peers of similar gender and age. We are all competitive in some manner so test results just may be the motivating factor needed to get a person started in a consistent fall risk reduction exercise program.

Eskaton Village Carmichael, 3939 Walnut Ave, Carmichael, CA. 95608. Open to public 12:30pm-2:30pm. Eskaton residents only 8:30am-11:30am. Free.

Message of the day: Go to health fairs and participate in the free testing. Some results may surprise you. Something may motivate you to get active and take responsibility for your well-being. Some vendor services may be just what you need! Always check the vendor’s credibility and do your research but also keep an open-mind.

LOVE…

The Fall Prevention Lady™

Fall prevention presentation at Baywood Court Retirement Community, Castro Valley, CA.

2011-02-21T19:16:00.000-08:00

Thursday, February 24, 2011, I will be doing a fall risk reduction presentation for residents of the upscale retirement community, Baywood Court in Castro Valley, CA. During my one-hour presentation, I will discuss fall risk factors and the importance of following a consistent fall prevention exercise program such as my seated Take 5 to Exercise routines. I will demonstrate exercises that can be done while seated and of course, I will educate them about effective balance and mobility training as well as lead them through basic balance challenges.

This is exciting for me because the target population is the same for whom the FallProof™ program was designed: independent older adults who still live in the community but are familiar with or concerned about falls and the consequences of a fall. Many of these adults do not consider themselves at risk; falls don't happen to them, they're too young, too vibrant.

As a personal fitness trainer who specializes in older adult wellness, I often hear "I am not as strong as I used to be", "I can't touch touch my toes anymore", "I feel so much better when I stretch but I'm too busy to do it", "I don't do that anymore because I'm afraid of falling", "my balance isn't what it used to be" or "I'm so unsteady on my feet these days". These are the people who benefit the most from a back to basics program.

A back to the basics fall prevention exercise program is one that includes gentle stretching and strengthening exercises. Of course, balance challenges are essential to reduce the risk of falls and as a certified FallProof™ balance and mobility instructor, I educate and demonstrate how to effectively train the body systems involved in balance. It doesn't have to be strenuous, it should not be painful, but it does need to be consistent. Take 5 to Exercise everyday!

Baywood Court is an active retirement community that offers residents the option of "aging in place". In other words, there are progressive levels of care available. Join me Thursday, February 24, 2011 at Baywood Court for a free educational presentation about the importance of consistent activity regardless of age or limitation. Come prepared to move as I guide you through back to basics exercise routine. Remember, exercises can be modified to meet any limitation or special need.

Call Jody Holdsworth or Gordon Chan at (510) 733-2102 to RSVP for you and a friend to attend the presentation luncheon or schedule an appointment for a convenient lunch tour.

follow the Fall Prevention Lady™ on Facebook...

2011-02-21T19:07:00.000-08:00

follow the Fall Prevention Lady™ on Facebook...

Kaiser-funded Fall Prevention workshop

2011-02-17T08:29:00.000-08:00

The Kaiser community-benefits grant that funded my Fall Prevention 101 workshops and Fullerton Advanced Balance (FAB) clinics is coming to the end of fiscal year. Due to the severe budget crisis in California, the City of Sacramento's 50+ Wellness program is endanger of being cut. Therefore, the directors chose not to reapply for funding in the upcoming year. A program that is designed for the wellness of adults over the age of 50 that doesn't offer fall risk reduction education and exercise would be missing one of the biggest public health concerns to the aging population; falls.

The American Geriatrics Society and British Geriatrics Society recently published guidelines for healthcare professionals who work with older adults. Specifically, the new guidelines were designed to enable doctors to detect those at risk of falls or further examine underlying impairments that may be contributing to unsteadiness, weakness and falls. Remember, although falls are associated with aging, they are not a normal part of the aging process.

The risk of falling can be reduced. Dr. Mary Tinetti of Yale, recommends a multi-factorial approach to fall prevention. Environmental safety, medication management, vision testing, and consistent exercise. This multifactorial approach to remaining independent and free of falls requires collaboration between healthcare professionals. Doctors, physical therapists, occupational therapists, qualified personal fitness trainers. By qualified, a personal trainer should be knowledgeable about the older adult body, limitations, medications, and current fall risk reduction methods.

I am that trainer! The good news is I will be presenting a fall prevention 101 workshop for older adults on Tuesday, February 22nd at Howe Park Community Center. The 4-hour workshop is open to the public. The workshop is free. David Grantham from Rebuilding Together will be there to discuss home safety options. Lunch is provided. Call Kim Silva at (916) 808-1593 to reserve your spot.

The Fall Prevention Lady

Aging Well Magazine E-News Exclusive

2011-02-17T08:22:00.000-08:00

Aging Well Magazine E-News Exclusive:
Awesome article about new guidelines for healthcare professionals in order to detect those at risk of falls.

Sutter General Arthritis Support group and Take 5 to Exercise | Senior Exercise Videos

2011-02-14T16:34:00.000-08:00

Sutter General Arthritis Support group and Take 5 to Exercise | Senior Exercise Videos: "- Sent using Google Toolbar"

Challenge yourself, no matter what age...

2011-02-14T15:04:00.000-08:00

I have been substitute teaching a senior fitness class for nearly 12 weeks. The group meets twice a week to Exercise, Energize and Enjoy movement and let me tell you, I push this group! These older adults live independently in the community, do not require assistive devices for mobility and are committed to maintaining their independence.

What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.

It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!

What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!

Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.

The Fall Prevention Lady

Abstract of Kelly Ward's fall prevention exercise research study | Senior Exercise Videos

2011-02-08T20:31:00.000-08:00

Abstract of Kelly Ward's fall prevention exercise research study | Senior Exercise Videos: "- Sent using Google Toolbar"

Fall prevention exercise class at Cordova Senior Center | Senior Exercise Videos

2011-01-31T21:45:00.000-08:00

Fall prevention exercise class at Cordova Senior Center | Senior Exercise Videos: "- Sent using Google Toolbar"

The Fall Prevention Lady: Vertigo and fall prevention exercises

2011-01-31T19:39:00.000-08:00

The Fall Prevention Lady: Vertigo and fall prevention exercises: "- Sent using Google Toolbar"

Vertigo and fall prevention exercises

2011-01-31T07:52:00.000-08:00

Do you ever feel like the room is spinning? Have you ever been in a car and didn't know if it was you or the car next to you that was moving? Do you get dizzy when you are walking in crowded spaces? If so, you are not alone.....

Vertigo is a disorder of the vestibular system and the vestibular system is one of the sensory systems responsible for balance. Located in the inner ear, the vestibular system is activated everytime you turn your head. More scientifically, there are "hair cells" that line the inner ear canals. These "biological sensors" detect movement and the body's position in space. Unfortunately, as we age, we lose these "hair cells" and the ability to adapt to rapid head movement.

Benign Positional Postural Vertigo (BPPV). The formation of crystals in these hair cells causes blockage of sensory input to the central nervous system. This blockage causes dizziness when turning the head. The good news is that a qualified Physical Therapist can test for BPPV and diagnose an exercise regime designed to break the crystal free and eliminate dizziness associated with BPPV. The exercises that are done while seated or lying down are not only safe but also effective in the treatment of this disorder.

The Fullerton Advanced Balance (FAB) scale is designed to test the integrity of the body systems involved in balance. There are three tests that measure impairment of the vestibular system. If you have spells of dizziness, have fallen due to dizziness or are concerned about falling, I highly recommend a fall risk assessment by a local FallProof™ instructor. However, if you don't have that luxury, go to your Physical Therapist and have your vestibular system assessed.

Prevention. Fall Prevention. We have one vessel to take us through this journey called life. Care for it, maintain it, and it will serve you well!

The Fall Prevention Lady

Sacramento community center-based fall prevention class | Senior Exercise Videos

2011-01-27T14:01:00.000-08:00

Sacramento community center-based fall prevention class | Senior Exercise Videos: "- Sent using Google Toolbar"

Fall prevention consultant for hire!

2011-01-27T13:09:00.000-08:00

I have been busy doing fall prevention exercise workshops and demonstrations these past few weeks due to the professional networking I had done the months prior. It's amazing but each day, there seems to be another opportunity for me to do SOMETHING to increase awareness of fall risk factors. Falls are a major concern among older adults and as the graying of America quickens, the need for fall prevention education increases proportionately.

Yesterday, I met with Kristin Jordan, founder of Serving Our Seniors, and had a wonderful discussion about the need for fall prevention education, particularly increasing the awareness of the link between exercise and reduced fall risk. I remember the first focus group during my internship at the Area 4 Agency on Aging and discovering that MOST people do not equate exercise with fall prevention! I was shocked!

The reason I'm shocked is because I have been studying fall prevention exercises since 2006. Basically, I live, breath and eat the four components of a fall prevention exercise program daily! I have been studying the "prevention-based" approach to wellness since 1991 so I realize that the choices I make today will impact my life in the future; whether that is tomorrow, 5 days, 5weeks, 5 months or 5 years from now.

Due to the natural declines associated with aging, it is essential that adults take an active role in their health and wellness if they want to remain independent and enjoy the quality of life they are used to living. Research study after research study demonstrate that diet and exercise are the most important factors of health and vitality. For instance, persons who eat a diet that is low in fat, moderate in lean protein and full of complex carbohydrates are healthier than those who eat a lot of processed foods, fast foods, and high sugar snacks.

It is probably safe to say that every research study that considers the effect of exercise versus no exercise prove the need for daily activity in order to remain functional. When considering exercise and fall prevention, persons who engage in activity are less likely to fall than those who do not exercise.
Please remember that it's never too late to benefit from a consistent exercise.

Start with the basics....start seated. Stretch and flex as you increase postural awareness.
Learn WHY the different types of exercise are important in fall risk reduction.
Learn HOW to move efficiently in order to stay balanced.
Learn WHAT is means to Take 5 to Exercise each day....

The choices you make today will impact your life tomorrow.
I am available for hire:

fall prevention workshops
CEU train-the-trainer in-services
Fall prevention group exercise classes
One-on-one training

Contact me for prices and availability.
The Fall Prevention Lady

Choose to do something good for yourself today.
Order your Take 5 to Exercise series today.

Future Fall Prevention Advocate? | Senior Exercise Videos

2011-01-26T15:48:00.000-08:00

Future Fall Prevention Advocate? | Senior Exercise Videos: "- Sent using Google Toolbar"

Fall Prevention tip of the week...

2011-01-24T23:03:00.000-08:00

Postural awareness. Roll the shoulders back, squeeze the shoulder blades together and drop the shoulders down toward waist. Hold stretch. Pull belly button in toward spine. Hold.

Balance is defined as the process of controlling the body's center of mass with respect to its base of support, whether the body is stationary or moving (Rose, 2010). Proper posture is essential to maintaining center of mass since poor posture results in lack of awareness, physical compensation, and muscle weakness.

Practice standing tall with eyes focused on a vertical target and chin parallel to the floor. Implement this week's tip: Roll the shoulders back, squeeze the shoulder blades together and drop the shoulders down toward waist. Do not tilt pelvis forward but tuck belly button in toward spine as you concentrate on keeping shoulders in line with hips and hips in line with ankles.

Take 5 to Exercise each day to reduce the risk of a fall. Join fall prevention exercise instructor, Kelly Ward on DVD #3 as she demonstrates how to Take 5 for Posture. Increase postural awareness. Practice good posture. Reduce risk of falls.
The Fall Prevention Lady

Moving for Better Balance Instructor Training Workshop | Senior Exercise Videos

2011-01-19T08:07:00.000-08:00

Moving for Better Balance Instructor Training Workshop | Senior Exercise Videos: "- Sent using Google Toolbar"

Tai Chi: Moving for Better Balance Instructor Training Workshop

2011-01-18T19:12:00.000-08:00

Recognizing the severity of falls, the California Department of Public Health is organizing a statewide Tai Chi program to reduce fall risk among older Californians. A major part of this program is the training of instructors at the local level. This weekend, January 22-23, 2011, the Northern California instructor training program will be held in Sacramento, CA.

I have been hired as an expert to instruct workshop participants how to perform three of the six fall risk assessments that are part of this program. The first thing I asked who my audience was and who the target population of this program was. Afterall, aging is a unique experience for each of us and there are extreme differences between frail 65 and thriving 85.

The instructor population of this training is current Tai Chi instructors, Physical Activity Coordinators and Instructors, Recreation Therapists and Physical Therapists and the target population for the Tai Chi: Moving for Better Balance program is older adults at risk of falling, due to decreased mobility, history of falls, decreased overall health, and balance deficits.

As someone who has recently completed a fall prevention exercise research study, I appreciate the need for thorough assessment. The purpose of assessment is to gather as much baseline information in order to measure the effectiveness of the intervention. In order to be effective, the assessment tool must match the audience. When working with a diverse group of older adults, researchers must define "at risk" of falls. There has to be a cut-off score or standardized number that instructors can use to determine who is "at risk" of falls.

As more research is done on the role of exercise and fall prevention, the need for standardized assessment procedures and uniform definitions is undeniable. Researchers must be on the same page; measuring the same variables (per definition) in the same manner (per protocol or procedure). As a certified FallProof™ instructor, I have been trained how to do valid and reliable assessments using the FAB, the BERG, and the 8 items of Rikli and Jones' Senior Fitness Test (SFT). The SFT provides gender and age-based comparisons for adults to see how successfully they are aging in comparison to their peers via percentile rank for each test. Also, there is a designated cut-off score for the 8 foot UP and Go test that identifies those at risk of fall.

Through standardized pre- and post-study assessments, my research study demonstrated that the FallProof™ at Home DVD series SIGNIFICANTLY increased balance confidence while SIGNIFICANTLY decreasing fall risk. In fact, seven study participants were no longer identified "at risk" of falls after the 12-week balance and mobility intervention.

I am excited about being part of this program and spreading the word about ASSESSMENTS.

The Fall Prevention Lady

Fall prevention = fall risk reduction

2011-01-16T17:57:00.000-08:00

A fall is defined as unintentionally coming to rest on ground or lower level, with or without injury (ProFANE, 2010). No one plans on falling; a fall is an accident and there are numerous factors that may increase the likelihood of losing one's balance. As a fall prevention consultant, I educate older adults about ways to reduce the risk of an accidental fall. As a FallProof™ instructor, I demonstrate exercises designed to improve the body systems involved in balance, including muscular strength and joint flexibility.
On a trip to San Francisco this weekend, I had the opportunity to educate several people about what I do. I enjoyed my conversation with Wayne because as a young senior, he is proactive about his health and independence. Having fallen twice, he understands the importance of reducing the risk of fall since both of his falls could have been prevented if he had been more careful.
A doctor of philosophy, Margaret applauded my efforts and the accomplishment of my Masters degree. She was also interested in the findings of my research study. As a 70-something, Margaret regularly engages in a stretching program and a walking routine. She commented how she "feels so much better when she does her stretches" but wanted to know how I was going to "make"people do the exercises!
Ah, every personal fitness trainer and health educator's dilemma; how to make people do the exercises that make them feel so much better! There are tons of books on behavior change but it all comes down to one thing: personal desire. A person must WANT to feel better. It takes discipline to be the best you can be. For the most part, good things don't come easy so give yourself credit for starting the program and STICK WITH IT FOR THREE WEEKS. They say it takes three weeks to form a habit so get into a routine, put your head down and just do it, make yourself do it, for three weeks...then see how you feel.
Falls are accidents and accidents will happen. However, you can educate yourself about the physical, environmental, medical, and social factors in order to decrease your risk of an accidental fall. Education is power. Empower yourself.

The Fall Prevention Lady

Fall risk assessment results are in....

2010-12-10T14:06:00.000-08:00

13 older adults were assessed for fall risk at the Sam Pannell Community Center (SPCC). Because this was a group of higher functioning elders who live independently within the local community, the appropriate fall risk assessment tool to use was the Fullerton Advanced Balance (FAB) scale. It takes approximately 15 minutes per person to implement and provides myself and the participant with valuable insight about the multiple dimensions involved in balance and mobility.

Having just completed an extensive literature review for my fall prevention exercise thesis, I am familiar with the demographics and percentages associated with older adults and falls. For instance, it is estimated that one in three adults over the age of 65 falls each year (CDC, 2008). If one third of adults fall each year, I am curious about the percentage that is AT RISK. Obviously, more people are at risk of falling than those who actually fall but it would be interesting to know those numbers. Perhaps future doctoral studies will gain some insight to those numbers? :)

Anyhow, according to the valid and reliable FAB fall risk assessment tool, 7 out of 13 adults over the age of 65 were identified at risk of falling at the SPCC FAB clinic. What was interesting was that 7 out of the 13 adults were over the age of 80 and all but one of those in the eighth decade of life were identified at an increased risk of falling. Although small in sample size, the results of the SPCC FAB clinic support research indicating that the risk of falling increases with age.

So what can one do to reduce the risk of falling? REMAIN ACTIVE. Get into a consistent exercise program that focuses on strength and endurance training, balance and gait patterns, and flexibility training. Of course, I recommend the FallProof™ program but if you do like exercise at home and want to start slowly, the Take 5 to Exercise™ fall prevention DVD series is a great place to start. Engaging in a walking program in addition to participating in the Take 5 to Exericse™ DVDs is a fabulous way to reduce the risk of falls, no matter what age.

Loving research and evidence-based programs,
The Fall Prevention Lady

Fall risk assessment clinic @ Sam Pannell Community Center

2010-12-07T18:11:00.000-08:00

As part of the Kaiser-funded grant, I will be implementing a fall risk assessment clinic tomorrow at the Sam Pannell Community Center in South Sacramento. Using the Fullerton Advanced Balance (FAB) scale, I will be evaluating older adults through 10-items of this multi-dimensional screening.
When designing an intervention, one of the first and most important steps is the initial assessment. Designed to gather baseline information, assessment tools are designed with to measure specific parameters. Each assessment tool is recommended for certain populations. The FAB scale is a valid and reliable fall risk assessment tool when used among higher functioning community-dwelling older adults. In other words, older adults who are still living independently within the community.
Higher functioning older adults are a group who benefits the most from preventative actions. Engaging in a consistent exercise program that is designed to challenge the sensory and motor systems involved in balance is the most effective way to reduce the risk of a fall, thereby maintain one's independence.
I'm excited about the people I'm going to meet tomorrow and the conversations I'm going to have. Education is the tool. How you use it is up to you.
Praising the Lord,
The Fall Prevention Lady
M.S., Therapeutic Aging

Master of Science in Special Major....

2010-12-06T16:10:00.000-08:00

It's been a long semester but my thesis was approved by the Office of Graduate Studies at CSUS! With academic approval, I created a Special Major by combining the studies of Gerontology and Therapeutic Recreation. I call this specialized field of study "Therapeutic Aging".
Gerontology fueled my passion for working with older adults and Therapeutic Recreation (TR) built on my undergraduate Public Health degree. Similar to Public Health, TR encourages living a healthy lifestyle in order to prevent disease and minimize disability. TR also appreciates people with special needs and Gerontology appreciates the special needs of older adults.
As a former personal fitness trainer, I have further specialized my area of expertise to the area of fall prevention exercise. I am a certified FallProof™ balance and mobility instructor and just completed a 12-week research study on Dr. Rose's home-based DVD program, FallProof™ at Home (FAH). I am preparing to teach community-based FallProof™ classes in the local Sacramento region.
My research study is completed. The thesis is written and accepted. I graduate on December 18th with a Master of Science in Therapeutic Aging. I envision myself joining a group of professionals who specialize in working with older adults in a preventative manner. In addition to humility and a willingness to learn, I have a multitude of skills plus years of experience to bring to the table. I am confident that the possibilities are endless.
What a relief. Praise the Lord.
The Fall Prevention Lady,
aka, Master in the House!

Exercise is the best medicine

2010-10-22T17:38:00.001-07:00

Humans are continually looking for instantaneous gratification, the quick fix, or the miracle pill to ease our pains, help us lose weight and provide the eternal fountain of youth. In today's society, medical doctors and big advertising and pharmaceutical companies nurture this human desire with breakthrough cures that are available in the shape of a pill.

While I thoroughly appreciate scientific research and development, I have discovered through extensive research and personal experience that a living a healthy lifestyle and enjoying a quality life requires work. The answer doesn't come in a pill. Instead, take a little sweat and lots of stretching, some self-discipline and daily healthy choices and the payoff is evident.

I am collecting data for my fall prevention exercise research study and I heard another testimony of this truth the other day while assessing one of the study participants. This lady told me that she has not been to her doctor since starting the FallProof™ at Home DVD balance and mobility program and that she has never felt better. She proceeded to say that the exercises have helped her more than any medication that has been prescribed by her doctor.

This was absolute music to my ears since we live in a society where the cost of medication is escalating beyond comprehension. The answer to remaining independent is not found in a pill but by staying active. Following a consistent exercise program that is designed to improve gait and mobility through strengthening and stretching activities has been found to be the most effective way to reduce the risk of fall (Lord et al, 2001)(Rubenstein, 2006).

Since exercise is the best medicine for staying independent, get your ePill in the form of Take 5 to Exercise DVD series or the FallProof™ at Home DVD series. Take 5 to Exercise is a 5-day senior exercise video series that is done while seated. This beginner level DVD program is a great educational tool that not only encourages proper form and movement but also the reasoning how the different types of exercises can reduce fall risk.

The FallProof™ at Home DVD balance and mobility program is great for independent older adults because the progressively challenging balance activities are done while standing. This 3-series DVD program challenges the body systems involved in balance and provide helpful postural tips and strategies.

Whatever you do, get active! Find a program that you enjoy, one that encourages multisensory balance training, strengthening and endurance activities and flexibility exercises. Progress the exercises gradually and watch the need for medication gradually decline!!! Give it a shot...your body will thank you and so will your wallet.

In research,
The Fall Prevention Lady

Fall prevention exercise assessments

2010-09-27T09:19:00.000-07:00

To Fall or Not to Fall, that was the question!
On Saturday, Sept 25, Kaiser Permanente and Area 4 Agency on Aging sponsored this fall prevention community event for the purpose of increasing awareness of the severity of falls among the aging population and more importantly, how to reduce the risk of these tragic accidents.

Over 130 older adults in the Sacramento region came to this free event. There were local fall prevention experts on hand to present workshops and conduct different types of assessments. Participants were offered free balance and fitness assessments, medications review, bone density testing, and an emotional health review.

I assessed 55 older adults using the short-form of the Fullerton Advanced Balance scale. It was interesting that 25 out of the 55 participants were identified "at risk" of falls according to their score because that percentage is greater than the 1 in 3 older adults who fall estimates of the CDC. However as the number of baby boomers grows, the number of older adults who will fall grows proportionately. It's time to get PRO-ACTIVE in the prevention of falls.

As a certified FallProof™ instructor, I love the opportunity to educate individuals about exercise and fall risk reduction. A lot of people do not associate EXERCISE and INDEPENDENCE but as a person ages, it is crucial that he/she engage in a consistent exercise program that is designed to reduce the risk of fall.

Participants were given an individualized "assessment" card with their scores from two other Senior Fitness tests. One test measured lower body strength and the other test assessed lower body flexibility; both flexibility and strength are important components of a fall prevention exercise program. I hope to arrange a follow-up balance assessment in 3-4 months so people can see if they improve or not. Research indicates that a person who exercises can improve strength, flexibility and balance when consistently practiced.

I will be offering a fall prevention exercise class in the South Sacramento community very very soon. Stay posted as to when and where.
The Fall Prevention Lady

Fall Prevention Week

2010-09-16T15:15:00.000-07:00

The third week of September is officially "Fall Prevention Week" and as the Fall Prevention Lady, I am excited to see communities become pro-active in the prevention of falls among an aging population, at least for one week!
In Northern California, the Area 4 Agency on Aging and Kaiser Permanente are hosting a free fall prevention community event, "To Fall or Not to Fall". Saturday, September 25th, from 9am-2pm, there will be workshops, assessments and vendors that specialize in reducing the risk of a fall. Because there are multiple causes for falls, there are multiple ways to reduce one's risk of such a tragedy.
Exercise. Environment. Medication. Diet. These areas have been identified as primary components of risk management. I will present a 40-minute workshop on exercise and fall prevention, David Grantham of Rebuilding Together will demonstrate home modifications and housing options designed to minimize the risk of a fall, a Kaiser pharmacist will talk about medication management and the loss of balance and Lila Shelton will discuss how a healthy diet can reduce the risk of an accidental fall.
These workshops are in the morning and there will be assessments in the afternoon. I already have 50 people booked for the short form FAB balance and mobility assessment I will be conducting. This 4 item assessment is a wonderful tool to increase awareness of fall risk, especially for those who do not consider themselves at risk of a fall.
I am excited! If you live in the Sacramento region, come out for this FREE community event. Register now....(916) 486-1876.

On Wednesday, September 22, the Davis Senior Center will discuss medications, how to get up from a fall and how to keep your balance.
On Thursday, September 23, I will present a brief fall prevention discussion at the Atria El Camino Gardens senior living facility.

Get out, get assessed, get informed, be proactive in the management of your well-being.
The Fall Prevention Lady

Balance exercises and fall prevention

2010-08-31T20:59:00.000-07:00

Fall prevention exercise is more than just practicing balance. A person must first have the strength to maintain body weight in an upright position. Secondly, a person should be flexible enough to be able to function in safe ranges of motion. Lastly, the risk of falls if less if a person is physically able to endure the task demands of daily activity. Strength. Flexibility. Endurance. Fall prevention research supports these components to an effective fall prevention exercise routine.

But wait....what fall prevention exercise routine would be complete without balance? There are different types of balance exercises and balance exercises should be not only be progressively challenging but also individualized to meet a person's needs. Please note that standing on ONE leg is one of the most challenging stances to take to improve balance. Do not get frustrated or give up if you cannot stand on ONE leg. There are other ways to safely challenge your balance skills.

A person can practice their balance skills while standing still or while moving. This is tough to explain since some older adults already have limited mobility so it's most important to be aware of your limitations. I recommend focusing on your strength and flexibility skills first as you incorporate basic balance concepts into this seated exercise routine.

You can challenge your balance from a seated position and increase the difficulty as your body adapts to these new demands. I recommend working with a certified fitness instructor who is trained in balance and mobility. The problem with is there are not enough qualified instructors and those who have this type of training. However there are group classes at local senior centers that offer "balance" classes and there are some good "balance" DVDs you can buy. I recommend the FallProof™ at Home DVD series for excellent balance training and Take 5 to Exercise fall prevention DVD series for strength and flexibility activities. Find what works for you and stick with it!

Remember to incorporate the 4 components of a fall prevention exercise program into your fitness plan: STRENGTH, FLEXIBILITY, ENDURANCE and BALANCE!

Blessings,
The Fall Prevention Lady

Northern California Falls Prevention Coalition

2010-08-26T09:02:00.000-07:00

I am a member of the Northern California Falls Prevention Coalition and we are planning a huge community event during Fall Prevention Week. Fall Prevention week is officially the third week of September and this year that is Sept. 19-25. Some of the biggest senior service agencies and fall prevention experts are part of this coalition so I am honored to be part of this group.

Kaiser Permanente and the Area 4 Agency on Aging are sponsoring this free event on Saturday, September 25 at the Dan B. Moore building on the South Sacramento Kaiser campus. The event is from 9am-2pm and a free lunch will be served to the first 150 participants who register. Vendors will be on site to talk about services and products that help reduce the risk of falls and there will be assessments throughout the day.

I will be conducting senior fitness assessments throughout the morning and afternoon using the short-form Fullerton Advanced Balance (FAB) scale and several test items to determine strength, flexibility and mobility. The results from these tests are a great indicator of fall risk and can be a real eye opener to those who may not consider themselves at risk for falling.

The following are the workshops that will be held in the morning:
1. Me, Kelly Ward, aka The Fall Prevention Lady, will lead the morning group stretch and fall prevention exercise component.
2. David Grantham of Rebuilding Together will talk about home modifications to allow older adults to remain safe in their homes
3. Registered dietician Lila Shelton will talk about the importance of healthy foods to keep the body strong and thereby reduce the risk of falling
4. Either Jane Stanely of A4AA or a pharmacist will talk about the connection between medication management and fall prevention.

It's going to be a great FALL PREVENTION event that will benefit anyone who is concerned about falling. Make sure to register early by calling the Area 4 Agency on Aging, (916) 486-1876.

Blessings,
Kelly Ward
The Fall Prevention Lady

Random fall prevention tip of the week...

2010-08-23T12:41:00.000-07:00

Stay hydrated.

Water to the body is like oil to the engine. Think about what happens when you don't put oil in your car; the engine seizes up and the car won't run. The body needs enough water to digest and absorb nutrients from food, to process chemicals in prescription drugs, and to fuel muscles for safe movement.

Think about it; muscles are 70% water. Your body needs sufficient amounts of water to function properly. In fact, the NASM recommends drinking half your body weight in fluid ounces EACH DAY. Example, if you weigh 160 pounds, your body needs 80 ounces of water each day to function efficiently. If you are feeling tired, drink a glass of water for extra energy not coffee.

Our balance is the result of an intricate messenger system between multiple body systems. To improve your balance and mobility, remain hydrated and consistently engage in fall prevention exercises. Remaining hydrated improves the body's ability to function and increase your ability to react to life's imbalances.

Drink water.
The Fall Prevention Lady.

People with Alzheimer's can still hear...

2010-08-18T17:02:00.000-07:00

As the event coordinator for the 1st Annual Cordova Senior Expo, I wasn't able to wear my regular fall prevention instructor hat and provide fall risk assessments to the participants. Instead, I oversaw the event and made sure things went smoothly. Everything was great however I was disturbed by one professional's behavior directly in front of an older participant.

There was an older woman (I will call Bessie) who I had met last week and invited her to the Expo. When she got there, Bessie came up to me and said how excited she was to be there. I showed her where the activity was and watched as she began browsing the exhibitors.

Shortly before lunch, the representative from a medical-oriented Adult Day Health Care facility brought Bessie to me and right in front of her loudly said, "She needs my help, this woman has Alzheimers. She doesn't know where she is or what's going".

This bothered me because she acted as though Bessie wasn't there and could not hear what she was saying. Bessie looked at me and smiled; Bessie knew what was going on. This woman's actions bothered me because a person with Alzheimer's is still a person. A person who can hear, a person who has feelings. Alzheimer's can be a scary word to older adults so I think it's imperative that professionals who work with the older adult population are sensitive to their feelings.

Bessie and I got in line for lunch, she told me what she liked on her hotdog, the type of salad dressing she wanted and immediately recognized a friend when she sat down. Her son confirmed that Bessie does not have Alzheimer's but is in fact, sharp as a tack and quite skilled at playing "confused" in order to get what she wants.

Moral: People living with Alzheimer's disease are not deaf. They can hear you. Treat them as a person and respect their feelings.

Blessings.
The Fall Prevention Lady

1st Annual Cordova Senior Expo...

2010-08-17T17:40:00.000-07:00

Dear Fall Prevention Lady,
Add event coordinator to resume.

Tuesday August 17, 2010. 9:30-11 am.
Cordova Senior Activities Center.
1st Annual Senior Expo.
21 Exhibitors
Over 150 participants
Free raffle drawing
Free BBQ lunch
Free musical entertainment by Pianist William Hedge
Informational. Educational. Networking opportunity. Collaboration.
Coordinated by
Therapeutic Recreation and Gerontology graduate intern,
Kelly Ward

Praise the Lord.

In grace and blessings,
The Fall Prevention Lady

Fall risk assessment tool must match population

2010-08-06T11:20:00.000-07:00

The Fullerton Advanced Balance (FAB) scale assesses the different body systems involved in balance and mobility. The FAB was designed for community dwelling older adults or older adults who are able to ambulate at least 200 feet without the use of an assistive device such as a cane or a walker. The Berg Balance Scale (BBS) has been around a little longer and is more appropriate for more frail individuals or those who have more balance and mobility limitations.
In order for an assessment tool to be effective, it must match the population.

The fall prevention exercise research study that I am conducting this summer is intended for community-dwelling older adults who do not use a cane or a walker for mobility. The FAB is one of my pre- and post-study assessment tools so participants must be able to do the 10 fitness test items in order to be eligible for the study.

Do not get discouraged if you use an assistive device for mobility! Dr. Rose's FallProof™ balance and mobility program can be modified to meet the needs of those individuals who need more assistance. You can challenge your balance and improve your skills from the seated position. In fact, my Take 5 to Exercise fall prevention exercise program is done while seated. I teach basic strengthening and stretching movements, IN PROPER FORM, that will help you reduce the risk of a fall.

Get active. Take 5 to Exercise each day! If you're interested in being part of my fall prevention exercise research study, there are 2 FAB clinics left:
Tuesday, August 10: Natomas Community Center 2-5 pm.
Wednesday, August 18: Eskaton Jefferson Manor 1-5 pm.

Reserve your 20 minute spot! (916) 821-5715
The Fall Prevention Lady

Creating Purpose-Driven Communities

2010-08-04T12:15:00.000-07:00

Creating Purpose-Driven Communities
Kinda reminded me of purpose-driven fall prevention exercise programs based on individualized needs. Needs that are identified in a thorough assessment process.

Fall Prevention community outreach

2010-07-31T07:49:00.000-07:00

I am excited about today's fall prevention workshop at the Hart Senior Center in mid-town Sacramento, CA because it offers me an excellent opportunity to educate older adults about fall risk factors and show them ways to reduce personal risk of falling through physical activity. Today's workshop is the first of the Area 4 Agency on Aging-funded grant program; same workshop as the Kaiser program, different funder who supports educating the community about fall prevention.

Last week I hosted the Fullerton Advanced Balance (FAB) scale clinic at the same location and it's no surprise that several of the people I assessed will be in attendance today. I am so excited that these people get it...they want to reduce the risk of falling by learning how to safely challenge their balance and mobility. Congratulations Sacramento seniors for taking responsibility for your safety and independence!

As a certified FallProof™ balance and mobility instructor, I talk about multi-sensory training, introduce center of gravity training and the importance of flexibility, strength and postural awareness. The FallProof™ method of progressive balance and mobility training is not only recognized as one of the top 7 programs in the country but also the program used in my fall prevention research study.

The good news is that Sacramento residents still have a chance to get assessed and be part of this fall prevention exercise research study! The last 2 FAB clinics will be held at the following locations. Give this a try! There is no obligation to be in the study and I guarantee this assessment will be a real eye opener about your balance skills.

Tuesday, August 3: Oak Park Community Center: 11:30-3:30 pm
3425 Martin Luther King Jr Blvd, Sac 95817
Tuesday, August 10: Natomas Community Center: 1:30-5 pm
2921 Truxel Road Sac 95833

Reaching out to my community,
The Fall Prevention Lady

Protecting Senior Loved Ones from Health Fraud

2010-07-28T12:58:00.000-07:00

Protecting Senior Loved Ones from Health Fraud
Beware of "balance manuals" and "e-courses"...
Do your research. I'm doing mine!

Outdoor fall prevention exercise class | Senior Exercise Videos

2010-07-28T11:54:00.000-07:00

Outdoor fall prevention exercise class | Senior Exercise Videos

Research links physical activity, functional fitness and mood in seniors

2010-07-26T13:09:00.000-07:00

"Aging Well Magazine: For Professionals Promoting Positive Aging"

Strength Training — Enhancing Elder Fitness

2010-07-26T12:55:00.000-07:00

Strength Training — Enhancing Elder Fitness

There will be good days and bad days...

2010-07-26T11:30:00.000-07:00

There will be good days and bad days...

Fall Prevention exercise classes | Senior Exercise Videos

2010-07-26T06:47:00.000-07:00

Fall Prevention exercise classes | Senior Exercise Videos

FAB clinic at Hart Senior Center

2010-07-23T08:50:00.000-07:00

Sacramento has an active group of older adults who are concerned about falling. In addition to regularly attending various exercise classes, these people want to know what they can do to reduce the risk of falling. The best way to reduce the risk is find out your current status and try to improve from there.
16 people registered and attended my second fall risk assessment clinic at the Hart Senior Center and the waiting list is just as long. I assessed each person, one-on-one, using the research-based, scientifically proven Fullerton Advanced Balance (FAB) scale to determine fall risk. Participants also completed additional paperwork as part of my fall prevention exercise research study and will be randomly assigned to a control group or study group. The more data collected can help a professional balance and mobility instructor identify those who are moderate to high risk of falls.
The FallProof™ at Home DVD series is designed to help those who are in this category. The 3-DVD program is designed to progressively challenge one's balance, increase strength and improve flexibility. Creator Dr. Debra Rose is a world-renowned fall prevention expert who is the director of the Center for Successful Aging and the co-director at the Fall Prevention Center of Excellence.
If you are concerned about your balance or a loved one who has fallen, do your research. Invest your time and money in research-based, professionally endorsed products. Don't waste your money on balance manuals or pay for e-courses designed by unqualified personal trainers.

I want to thank the group of individuals who came to the Hart Senior Center on Wednesday to be assessed for fall risk. Congratulations for taking responsibility for your safety and independence.

An advocate, educator and friend,
The Fall Prevention Lady

Fall Prevention presentation at Primrose Place | Senior Exer

2010-07-18T14:46:00.000-07:00

Fall Prevention presentation at Primrose Place | Senior Exer

The Fall Prevention Lady: New fall prevention risk assessment testing site!

2010-07-18T14:01:00.000-07:00

The Fall Prevention Lady: New fall prevention risk assessment testing site!

New fall prevention risk assessment testing site!

2010-07-18T13:32:00.001-07:00

I just confirmed another testing site for my fall prevention exercise research study; Parkside Community Church in the Pocket area!
On Thursday, July 29 from 11am-3pm, I will be conducting the Fullerton Advanced Balance (FAB)scale to assess fall risk among participants. In this 10-item screening test, I will assess the body systems involved in balance and mobility. As a certified FallProof™ instructor, I am qualified to implement this research-based fall risk screening test.
Participants receive one-on-one instruction during the test to ensure personal safety. An individualized score card is sent to participants providing feedback on performance and overall fall risk. These test items were developed by Dr.Debra Rose, co-director of the Fall Prevention Center of Excellence and director of the Center of Successful Aging and can be a real eye opener to those who do not consider themselves at risk for falling.

Although it is my hope to identify candidates for my Fall Prevention Exercise research study, I will assess anyone who is interested in doing this test. I invite you to come out and get assessed!

THURSDAY JULY 29, 2010
11AM-3PM
PARKSIDE COMMUNITY CHURCH
5700 South Land Park Drive
Sacramento, CA 95822-3309

Quality of Life vs. Quantity of Years

2010-07-15T09:43:00.000-07:00

We live in a culture where being self sufficient is almost a requirement. Our society embraces independence. Asking for help is difficult for anyone but especially for our elders. Afterall, they raised us.

Alzheimer's disease, a stroke, heart disease, diabetic complications, a fall. Any of these incidents will steal a person's independence and change the lives of loved ones instantaneously. Despite medical advances and modern technology, the need for human assistance remains. Whether you need help or you are the one providing assistance, quality of life is important. So what can you do to improve the quality of life you live? Start making healthy choices on a daily basis and be determined to make healthy living your lifestyle!
Stick to the basics: exercise, eat right, engage in brain fitness activities, entertain others or with others, embark on a fall prevention exercise program. Get plenty of rest, stay hydrated, and don't sweat the small stuff. Remember, an ounce of prevention is worth a pound of cure!
America is slowly grasping the value of prevention-based living because the medical model of health management obviously does not work: waiting until an accident or sickness happens not only costs thousands of dollars but also years of independence. Everyone has a different concept of 'successful' aging so discover what matters to you and go for it! Be aware of your limitations, accept them and embrace the life you live.
Be safe and Take 5 to Exercise each day.

The Fall Prevention Lady

Parkinson's disease and fall prevention....

2010-07-09T10:30:00.000-07:00

I went to a conference of the Northern California Parkinson's Disease Association and found it to be very informative. As a fall prevention exercise instructor, I will work with increasing numbers of participants who are living the challenges of this chronic disease. This progressive neuro-muscular disease is a movement disease so as the Fall Prevention Lady, I feel it is my responsibility to familiarize myself with the disease process.
For anyone who is researching Parkinson's disease and fall prevention exercises, here are some facts from Movement Disorder Specialists from Kaiser Permanente.

People living with Parkinson's disease are at a greater risk for falling because of postural instability and gait pattern changes related to the progression of symptoms. Postural instability results in the inability to maintain upright posture when challenged. Too often, persons living with PD are stooped forward and look downward at the ground. Resultant changes in center of gravity increase the risk of falling backward or falling when turning around in tight spaces (the bathroom).

Several gait changes associated with Parkinson's disease are gait initiation failure or difficulty with transferring. A person has difficulty picking up feet and getting started. This 'freezing of gait' happens when a person cannot get moving and feels 'stuck' or 'frozen'. This freezing is most likely to occur during the first step, once a person is about to reach his/her destination, in a narrow hallway or in doorways or while making turns.

Shuffling gait is also a tripping hazard. Festination or quickening the pace is a symptom of Parkinson's and causes people to fall forward due to center of gravity changes associated with postural instability.

Unfortunately, there are no medications that treat these symptoms however a exercise is highly recommended and use of an assistive device may make walking less hazardous. The good news is that consistent exercise; gentle stretching and progressive balance challenging can help a person manage the signs and symptoms of this movement disorder.

So there it is: the research-proven and doctor recommended method of managing gait disorders associated with living with Parkinson's disease is EXERCISE! Persons with PD should stay active, engage in postural awareness activities and be aware of situations that increase the risk of falling. A program that focuses on center of gravity and somatosensory training taught by qualified instructors could greatly improve the quality of life of those living with Parkinson's.
Take 5 to Exercise everyday!

The Fall Prevention Lady

Fall Prevention exercise research study wants u!

2010-07-01T09:25:00.000-07:00

Exercise at home. Learn cutting edge, RESEARCH-BASED techniques developed at the Fall Prevention Center of Excellence. Contribute to the field of knowledge in fall prevention exercise research.

1 in 3 older adults who live in the community will fall each year. Although associated with aging, falls are not a NATURAL part of growing older...the risk can be reduced. Nationally recognized fall prevention expert, DR. DEBRA ROSE, created a multi-dimensional approach to reducing the risk of falling.

Her evidenced-based program begins with a thorough assessment, the Fullerton Advanced Balance (FAB) scale, to identify fall risk. Each person ages differently and therefore has different abilities and weaknesses. The FAB is intended for higher functioning older adults. It is crucial that the assessment tool fit the population.....

If you are an older adult who lives independently at home, have fallen in the past year or are concerned about falling, and live in the Sacramento region, researcher KELLY WARD's fall prevention exercise study might be just for you! She needs study participants who want to exercise at home following the FallProof™ at Home DVD series.
The FallProof™ at Home series consists of 3 progressively challenging DVDs. You are assessed before and after the 12-week study and monitor your individual progress. That's it. The DVD series is for those in the study group and offered to those who are randomly assigned to the control group.

Sacramento research study FULLERTON ADVANCED BALANCE scale clinics:
August 3: Oak Park Community Center. 12:30-5 pm: 3425 Martin Luther King Jr. Blvd. 95817
August 7: Cordova Senior Activities Center. 10-2 pm: 3480 Routier Road. 95827
August 10: Natomas Community Center. 12:30-5 pm: 2921 Truxel Road. 95833
August 18: Eskaton. 1-5 pm. 5959 65th street 95823

Contact Kelly Ward if interested in participating. Participation is strictly voluntary and there is no compensation (pay) for your efforts. livinfit@gmail.com

The Fall Prevention Lady

Fall Prevention Research study seeking participants in Sacramento, CA....

2010-06-29T00:06:00.000-07:00

Fall Prevention Research study seeking participants in Sacramento, CA....