Cold season is here.  Time to wash your hands more often, cover your mouth when you cough, increase your Vitamin C intake.  Suppose you did that but your immune system was weak, the viral exposure occurred and now you’re sick.  This particular bug settles into your upper respiratory tract causing mucus, sneezing, congested chest and sinus, slight fever.

Because I am a ‘holistic lifestyle coach‘, I try my best to follow Paul Chek’s wholesome approach to an organic lifestyle.   Last winter,  I started taking a supplement, NAC , strengthen my immune system.  It worked great since I never got sick but unfortunately, I ran out.   I immediately made a trip to the local natural foods store to get more.

Next week I am heading to San Antonio, Texas for the International Council on Active Aging (ICAA)’s Annual Conference, December 2-December 6th.  This is a big deal to me because the philosophy of the ICAA is exactly what I believe in:  we can change the way we age by staying active, to the fullest extent possible, within all areas of life.  ”Active Aging” promotes being fully engaged in life through all levels of functional ability.  

The great news is I am a “Preferred Vendor” for the 2008-2009 year with my senior exercise video series, Take 5 to Exercise!  ICAA founder, Colin Milner and his wife Julie, believe in prevention of disease and disability through the application of physical movement (my Take 5 to Exercise mission statement) so meeting them will be an honor.  

I am excited about the fantastic educational seminars and the professional networking opportunities that will be available, not to mention the Riverwalk experience of historic San Antonio, Texas!  I know I will build professional relationships that will enhance the quality of life for millions of aging adults.  

The seminar I am most excited about is Dr. Debra Rose’s all-day workshop on Balance and reducing the risk of falls.  Fall prevention exercise is my area of expertise but I will be all ears and eyes when I am in the presence of one of the nation’s top Fall Prevention researchers.  This is going to be amazing!  For this opportunity, I am so thankful.

All Content Copyright © 2007-2009, Take 5 to Exercise

As a fall prevention exercise instructor, I focus on the prevention of a disaster, a disability, a disease.  I designed a seated senior exercise video series, Take 5 to Exercise, to increase flexibility, improve strength and maintain independence as one ages.  In this turbulent economy, prevention is not only healthy but also cost effective. 

I am thankful for the God-given desire to help others realize the benefits of making healthy lifestyle choices today to live a better life tomorrow.  I have not always lived a healthy lifestyle and that’s ok.  I know it’s never too late to change your habits and medical studies indicate that some damage can be reversed.  

Thankfully, smokers can reverse lung damage as soon as they quit.  In fact, 10 years of not smoking allows lung tissue to grow back.  Now think of your muscles, they have memory.  They are there, waiting to be used.  Begin to stretch those tendons and ligaments and after following a consistent program, your range of motion will improve.  I work with older adults who haven’t moved efficiently in 30-40 years and after only 3 weeks, I see better movement patterns, less pain, and improved posture.  

This season, I am thankful for the gift of prevention.  The knowledge to make healthy choices to reduce the risk of disease and disability tomorrow.  Specifically. the application of consistent physical movement to enhance total body balance.  Get started today:  Take 5 to Exercise!

All Content Copyright © 2007-2009, Take 5 to Exercise

When I joined the Area 4 Agency on Aging team as an intern in 2006, our mission was to develop a multi-factorial approach to fall prevention.   Because A4AA is a federal agency that serves and protects senior citizens, evidence-based research, minimal liability, and cost-effectiveness were the goals of Live Strong and Safe fall prevention program.

Stop Falls.org is an excellent resource for policy makers, health educators and loved ones and the researchers at Stop Falls identified 3 approaches to successful fall risk reduction:
1. Balance training and physical activity
2. Medical management
3. Environmental/Home modifications

     The A4AA decided to approach falls from each of those standpoints, put it together into one program and named it, Live Strong and Safe.  During my internship, I researched and developed the balance and physical activity approach to fall risk reduction, hence the birth of Take 5 to Exercise. The A4AA co-director, Pat McVicar, wanted to reduce liability, so none of the exercises could be done while standing. As a result, balance training was not explored in depth.  Stay tuned for how to order my Take 5 for Balance DVD…
     Another A4AA staff member researched and designed Medication management, Home Modification was researched and developed in coordination with Rebuilding Together, and the staff nutritionist developed a program about sound dietary guidelines that promote health and strong bones.   We each developed a power point presentation portion, put it together and implemented it at a local senior living community.

     Our final program was so complete, so successful, that it was given an “Aging Achievement Award” from the National Association of Area Agencies on Aging.  I am quite proud of being part of that project and even though my name is not listed on the website A4AA, I am the Gerontology intern/fitness instructor from CSUS who researched and developed Take 5 to Exercise.

So remember that there are many causes that contribute to an accidental fall, including sheer bad luck, but consider and reduce the 3 biggest risks, balance & physical activity, medication management, and home and/or environmental hazzards, and you will be fall-free!

All Content Copyright © 2007-2009, Take 5 to Exercise

Your car needs oil.  Your body needs water.  Your car needs 5 quarts of oil, your body needs at least 5 bottles of water.  EACH DAY.  Water helps your organs function properly by providing ample supply of blood flow.  The disease and damage caused by dehydration takes a toll on your body.

When you engage in a consistent exercise routine, your body requires more water and you don’t even have to break a sweat.  In fact, you need water before you realize it.  Thirst, or dry mouth, indicates dehydration is occurring and it’s time to drink immediately.  Your muscles are up to 80% water so drink plenty of water for more energy.  Keep a glass of water nearby when you are following along with my senior exercise video series, Take 5 to Exercise.

Unfortunately, a lot of older adults have urinary continence problems that may keep them from drinking the fluids they need because they think if they don’t drink, they won’t urinate.  That couldn’t be farther from the truth and it causes more harm than good.  Think about your car running low on oil:  it spits and sputters.  Well, that’s what happens to your internal organs do when they don’t have enough perfusion:  they have to work harder than necessary.

Stay balanced, stay hydrated.  Balance requires interaction between several body systems so keep everything running smoothly.  In order to do so, I recommend drinking half your body weight in fluid ounces EACH DAY.  If you weigh 140 pounds, your body needs at least 70 ounces of water, especially if you’re taking multiple medications which are hard on your liver.

Drink water first thing in the morning and drink it continually throughout the day.  Drink water before you engage in a seated fall prevention exercise program.  Drink water after viewing and following along with your 15 minute routine.  Your body will thank you.  I thank you.

     Winter is almost here in Northern California and in Sacramento, that means rain.  Cold rain.  The first rains of the season (heck, of the year!) are dangerous, very slick, because of all the oils that are ontop of the road.  If your car tires are bald, when you hit the gas, your car will spin.  NOT GOOD.  

“Regular physical activity is associated with enhanced health and reduced risk of all cause mortality.”   In addition to the positive effect on mortality, physical activity has multiple health benefits including reduced risk of cardiovascular disease, cancer, diabetes, obesity, musculoskeletal conditions. (CDC .  Physical activity trends.–United States, 1990-1998.  MMWR 2001:50:166-9.) 

Government agencies have studied the effects of regular activity and it’s conclusive:  the regular application of physical movement promotes health and reduces the prevalence of disease and disability.  Participating in a consistent seated exercise routine will reduce the risk of a fall.  No matter what age you begin, the less you have done, the more you will benefit once a program is started and consistently followed.

Despite the health benefits and reduced risk of disease and disability, only 25% of American adults engage in recommended levels of physical activity.  People don’t get it.  If they do understand the positive effects, they’re not doing anything about it.  

As a result, regular physical activity is listed as a leading health indicator in the Healthy People 2010 objectives.  Nationwide, policy makers and public health providers have specific goals to increase physical activity levels within communities not only because it is cost effective but also because of the substantial public health benefits.

The proof is there.  The studies have been conducted and the results are published.  It doesn’t have to be strenuous.  It doesn’t have to extraordinary but it does have to be consistent.  Take 5 to Exercise each day and you, too, will reap the benefits of improved health and reduced risk of disease, disability and accidental falls.

The common denominator on ”staying young”, “fight vs. aging”, “beauty secrets”,  and of course, the “fountain of youth”.  The common thread?  According to Prevention magazine, the reoccurring lifestyle behaviors one should engage in for a life of vitality and quality are:

ENGAGE IN CONSISTENT PHYSICAL ACTIVITY.  

PRACTICE HEALTHY DIETARY GUIDELINES.

We have so many things to remember these days, life can sometimes throw us into “information overload”.  Trying to remember which exercises are good for reducing the risk of a fall, let alone remembering how to do the exercises can be overwhelming.

No fear!  I developed pictorial exercise cards that are helpful when establishing a new daily routine.  A gentle stretching routine that can be done while seated.  Just click here: A4AA to view and download the pictorial cards that I designed during my Gerontology internship with the Area 4 Agency on Aging.

During my research on the connection between consistent exercise and a reduced risk of falling, I designed these cards to remind participants of the exercises just performed during my exercise demonstration.   I also include some of these exercises in my DVD series to help improve your flexibility and build lean muscle.  

It doesn’t have to be painful, it doesn’t have to be grueling!  You can get a great workout from your chair.  These exercises work.  Take 5 to Exercise each day and reduce the risk of a fall every day.

We live in a culture where being self sufficient is the norm.  Asking for help can be difficult for anyone but especially for our elders because they don’t want to “burden” anyone.  Thus, maintaining lean muscle mass is a requirement for independence.  Following a consistent strength building routine helps a person, no matter what age, maintain strength.  Elders who participate in my seated Take 5 to Exercise fall risk reduction exercise program will continue to live a quality of life they are used as they fight sarcopenia using the resistance band that is provided as they reduce the risk of an accidental fall.