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” or “Doing this exercise will help me stand up straight and stop the forward hunch associated with aging”…..

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 actually 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 a person must also know that it is impossible to get from wrong behaviors to right behaviors without first changing her/his thoughts. It’s never too late to improve your balance skills. A person is 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 while 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.

I am ready to begin my second year teaching FallProof™ balance and mobility training to older adults in the Sacramento region. In 2011, I instructed over 200 people in the country’s leading fall prevention exercise program and the results were amazing! I keep meticulous records of before and after fitness scores in order to provide data to the participant and to the creator of FallProof™, Dr. Debra Rose, and the numbers do not lie!

Over the year, I learned so much about the program and the people who participated in my classes. FallProof™ is by far one of the best balance and mobility training programs available and it works if you work it. I watched participants struggle with some of the exercises and I ultimately saw their improvements. Because the class sizes are small, I saw new friendships develop and people laughing as we played cummulative games. As the instructor, it is such a wonderful feeling to increase awareness of fall risk factors and see people apply the skills I teach. My goal is to help as many seniors as I possibly can to reduce the risk of another fall or prevent the first one.

I’m starting slow this year but I am currently teaching at two locations; Fremont Presbyterian Church and Parkside Community Church. The 6-week training session meets twice a week for one hour each time and the program is progressively challenging. Because the program builds upon balance training techniques, classes are closed after the first week unless a person is repeating the program. In that instance, I will make allowances on a case-by-case basis.

Enrolling in this program requires two things:
1. Desire to reduce the risk of falls
2. Commitment to the 6-week program

I am in the process of adding two more classes to my schedule. One will be at Clarksburg Community Church (T/Th, 1-2pm) and the other will be at the Carmichael Presbyterian Church (T/Th, 11-noon). The Clarksburg training session is scheduled to begin next week, January 23rd and run until March 1st. I am still discussing the logistics with the Carmichael church staff.

If you live in the Sacramento area, are over the age of 60 and want to improve your balance skills, come join me. If you are concerned about a loved one, I strongly encourage you to bring her/him to the class. There is hope. This program works.

What defines a “Balance and Mobility Specialist”?  What are the educational qualifications?  What type of experience is necessary?  What credentials recognize a person as a balance and mobility specialist?  Or can you just call yourself a Balance and Mobility Specialist?

Unfortunately, we live a society where marketing is multi-billion dollar industry where flashy titles and bogus certifications are created to sell a product or service. Worse yet is the lack of a regulating body to verify credibility of all so-called specialists. I’m not here to question validity of everyone who calls her/himself a balance and mobility specialist but I would like to state my qualifications and encourage you to consider the source when seeking balance and mobility specialist for an older adult or fall prevention consultation services.

A balance and mobility specialist is a person who has studied the multiple body systems involved in balance. A thorough background in the human body and movement patterns (anatomy, physiology, & kinesiology) is as necessary as comprehensive knowledge of the aging process and the effects of advanced age on bodily processes and functions. A gerontology background ensures knowledge of the study of aging and familiarity of the issues facing aging persons.

However there is nothing better than hands on experience as a balance and mobility specialist. In my mind, education alone doesn’t qualify someone as a balance and mobility specialist; it is the application of those skills that determines a true ’specialist’. Balance and mobility is about sensory systems and physical movement. As a Certified FallProof™ balance and mobility specialist, I have studied the multi-sensory systems involved in balance and as a certified personal fitness trainer, I have trained the musculoskeletal system and dealt with the compensation that occurs after years of poor movement.

I am a gerontologist who has studied the aging process and had to complete an internship to gain experience in the field. Similarly, I had to complete 540 hours as an intern to gain experience as a Recreation Therapist before passing a national exam to earn the status “Certified Therapeutic Recreation Specialist (CTRS)“. The purpose of certification programs is to protect the consumer. Thus, I am certified as a FallProof™ balance and mobility specialist, a Personal Fitness Trainer, a therapeutic recreation specialist and gerontologist.

I am a Balance and Mobility Specialist. I am the Fall Prevention Lady. I am Kelly Ward.

As a fall prevention consultant and educator, I designed an educational and interactive fall prevention workshop for the Kaiser community-based grant program, StandUp to Falls. After two years, the Kaiser funding is depleted however the Area 4 Agency on Aging has continued to fund the workshop in hopes of increasing awareness of factors that increase the risk of an accidental fall and how a person can reduce that risk.

Due to budget cuts, there is no longer a free lunch after a 3-hour presentation nor do participants get a free Take 5 to Exercise DVD. After consulting with the supervisor of the program, I chose to break the workshop into two 90-minute segments. Despite the handouts to supplement the workshop, three hours of fall prevention education and exercise demonstration can be overwhelming, particularly for older adults.

Last week I presented Fall Prevention 101, Part 1 to a group of 25 older adults at the Hart Senior Center. I saw some familiar faces and people were pleased with the presentation. Most of the adults at Hart Senior Center are quite active and highly educated. As such, this audience requires more challenging balance exercises and recent research findings in order to keep their attention. One gentleman approached me after last week’s presentation and commented that I “really knew my stuff in comparison to the speaker they listened to the day before” and that the exercises I demonstrated were “top of the line, really challenging and something they both needed”.

I am looking forward to Part 2 of the Fall Prevention 101 workshop on Wednesday at the Hart Senior Center. I will review the risk factors that I discussed last week and guide the audience through a warm-up and some of the exercises that we did last week. I am especially excited about Wednesday’s presentation because my in-home training client will be there. It was her goal to get out of the house and after 15 training sessions, she is able to walk up and down stairs. I can’t wait to introduce her as a true success story.

Praise the Lord.

As a group exercise instructor, I work with people of all ages.  As a fall prevention exercise instructor, I have learned that everyone can benefit from balance and mobility training.  If you think about it, most of our everyday activities such as walking, getting up from the chair, grocery shopping, getting in and out of the car, and cleaning the house all require some type of balance skill.  Training the body systems involved in balance can significantly influence your ability to do these activities of daily life safely.

When people ask about my classes, I tell them that the average age of participants is mid-70s/low-80s.  I have had several centenarians in my class (100+ years old!) and an increasing number of people in their 90s are taking advantage of this remarkable balance training program.  The youngest member in class has been 62 years old.  Please remember that age is just a number.  Regardless of the chronological number, the body benefits from progressively challenging balance and mobility training.

Recently, a daughter called to inquire about my community-based FallProof™ class for her mother.  After attending the first class, the daughter came to me and asked if the class would be appropriate for her.  Although she is only 58 years old, she has fallen once and barely escaped a fall last weekend.  I told her, “ABSOLUTELY!”.  As a personal fitness trainer, I work with people of all ages and it is surprising how de-conditioned most of us are.  We live sedentary lifestyles and without regular strengthening exercises, we lose muscle mass and we need lean muscle mass to exist.

GET ACTIVE.  Take 5 to Exercise each day.  Make time to  stretch, strengthen, challenge balance and increase endurance.  Your body will thank you.

The Fall Prevention Lady.

After you have successfully done the Take 5 to Exercise seated exercise routines for a little while, you may want to find a local balance and mobility training program to join.  If you are able and have access to qualified instructors, group exercise classes can be a great way to meet new friends; friends who may be in the same situation as you when it comes to falls and the desire to prevent an unnecessary accident.

For people who are in the Sacramento, Folsom or Woodland area, I am teaching FallProof™ balance and mobility classes in the community.  My schedule changes monthly due to varied class enrollment and I am no longer offering classes at the Asian Community Center, the Swanston Community Center or the Consumes Service District. My November class schedule is listed below.  There is a fee for classes that is due upon registration.   I hope to see you soon….

Upcoming FallProof™ Balance and Mobility Training

Classes and Locations

Oct. 17- Nov 28: Mon/Thurs: 9a-10am

Creekside Oaks (6 week session)

1715 Creekside Dr., Folsom, CA. 95630

Oct. 18- Nov. 29: Tues/Fri:  2:30-3:30p

Creekside Oaks (6 week session)

1715 Creekside Dr., Folsom, CA. 95630

Nov. 1- Nov.29: Tues/Fri: 11a-Noon

Carmichael Presbyterian Church

5645 Marconi Ave, Carmichael, 95608

Nov. 8- Dec. 2: Tues/Fri:  9-10 am

Fremont Presbyterian Church

5770 Carlson Dr, Sacramento, 95819

Nov. 7-Dec. 16: Mon/Thurs:  1-2pm

St. John’s Retirement Village (6-week session)

135 Woodland Ave, Woodland, CA

Nov. 8- Dec.2: Tues/Fri:  12:30-1:30pm

Senior Connection

8525 Madison Ave, Fair Oaks, 95628

Nov. 28-Dec. 22: Mon/Thurs:  3-4 pm

Parkside Community Church

5700 S. Land Park Dr, Sacramento 95822

CLASSES TAUGHT BY:

THE FALL PREVENTION LADY

Kelly Ward

MS, Therapeutic Aging

Certified FallProof™ Balance and Mobility Specialist

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

INVEST IN YOUR INDEPENDENCE

REDUCE FALL RISK

ENROLL TODAY

It is estimated that one in three adults over the age of 65 falls each year (CDC, 2006).  As falls quickly become a public health epidemic, a national effort is required to reduce the risk of these costly accidents.  The third week in September as been proclaimed ‘FALL PREVENTION WEEK’.  In an attempt to increase awareness of falls among the older adult population in Sacramento, 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 physical therapists from Kaiser and Eskaton’s Physical Therapy departments. I have two local Sacramento 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 identifies if a person is at risk of falling.  There will be health screenings and senior service vendors in order to connect people to local fall prevention resources.

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

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

Or join one of my local balance and mobility training classes.  I will have a list of upcoming classes and I encourage people to give it a try.  Invest in your independence.  Take 5 to Exercise with the help of a trained professional.

As the Fall Prevention Lady, I teach balance and mobility training classes in the Sacramento region. These one-hour fall prevention exercise classes meet twice a week for 4-weeks and enrollment is closed after the first week. 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, and anyone who has fallen or is concerned about falling. And guess what…Sacramento older adults realize the value of prevention!!!

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.

September is busy… in addition to teaching at Parkside, Clarkesburg and Fremont churches, I will be teaching at the Consumes Service District in Elk Grove, the Senior Connection in Fair Oaks and the Carmichael Presbyterian Church in Carmichael. I have 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.

Standing trunk rotation.

This center of gravity training technique has been several class participants “A-HA” moment this summer.  You know, the instant when you suddenly get it.  The mind to muscle-to-movement pattern finally cliques.  My repeated verbal cuing suddenly makes sense!

As a certified balance and mobility specialist, I start teaching trunk rotation from the seated position.  This seated movement teaches older adults to shift weight to opposite side before turning.  The ability to rotate from the hips is essential for ANYONE who drives.  Think about that “blind spot”.  Regardless of the vehicle you drive, there are times when you have to turn to look over your shoulder while driving.  This slight rotation requires a person to shift weight while the hips are facing forward.

The standing trunk rotation is done the exact same.  There’s a preparatory weight shift to the opposite side before the person rotates from the hips to turn to look behind them.  This center of gravity training technique feels awkward to most of my class participants because they’ve been doing it wrong for so long!  However it is an absolute JOY to see them practice and practice until they get it right.  A-HA….suddenly this balance and mobility training stuff makes sense!!!

Let’s think about what happens when a person does it wrong.  Let’s imagine a person standing with feet hip width apart and she needs to look over her left shoulder.  If she leans her weight to left as she is turning to the left, what happens when a person comes up from behind and accidentally bumps into her right side?  What happens if someone knocks on the front door (which is to her right) and she turns her head to the right as she’s leaning to the left?  What if her dog gets up to run to the front door and bumps into her left leg?

This person is highly likely to fall if she cannot regain her balance.  Remember, balance is defined as the ability to maintain center of gravity over base of support, whether stationary or moving (Rose, 2003).  Thus, center of gravity training is an essential component of a successful fall prevention exercise program.  My class members don’t know the scientific reasoning behind what I do, nor do they care.  They know what I’m teaching works and they love it!

Falls are accidents.  Reduce the risk of an accidental fall by increasing awareness of factors that increase the likelihood of losing one’s balance.  Standing trunk rotation…A-HAAAAAAAAAAAAAAAAAA!

At first I was nervous about teaching my balance and mobility class at a local assisted living facility.  After the staff at FallProof™ in the Center for Successful Aging provided me with program plans for frail elderly, I felt confident that participants could not only safely do the exercises but also immensely benefit from the class. And guess what?  The results are in and EVERYONE in the class showed improvement in at least one area of fitness related to fall risk.

For 5 weeks, I progressively challenged the multisensory and musculoskeletal systems involved in balance.  I immediately noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).  Postures improved tremendously as participants quickly responded to verbal cues and exercised deep postural muscles with greater ease.  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 these numbers….She increased her lower body flexibility by 6.5 inches, 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 and 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.

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.  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!