Ok, the Archstone foundation recently awarded the American Society on Aging a $50,000 grant to fund programs on elder abuse and fall prevention.   As a result, the ASA-NCOA conference, March 15-19 2009 in Las Vegas, will offer dynamic programs and an open forum for professionals to share and network about these specific topics.

Hello?  Take 5 to Exercise is a new approach to seated fall prevention exercise routines.  My senior exercise video series offers the viewer 5 different routines that educate and demonstrate effective fall risk reduction tips from a Certified Personal Fitness trainer.  Each routine is about 20 minutes in duration.

In 2005, I researched and developed the Take 5 to Exercise fall risk reduction program while working as an intern for the Area 4 Agency on Aging.  I have been implementing the program as a Fall prevention instructor for the City of Sacramento’s 50+ Wellness program since 2006 and it works.   Older adults are getting stronger, more flexible, practicing better posture and safely challenging their balance to reduce the risk of an accidental fall.

One entire day of the conference will be dedicated to Fall prevention education and programs.  You can bet I will be in Vegas in March to network and promote my series.  I am excited about sharing my program with professionals in the aging field.  Always look ahead and keep learning.  

2009 is my year to shine!

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Some times it seems that the older I get, the more set in my ways I become.  In Day 3 of my series, Take 5 for Posture, I talk about it taking 3 weeks to form a new habit.  However, in order to establish new “habits”, a person has to at least be willing to change from old patterns to new ones.  Change requires effort which requires willingness.  A willingness to step outside your comfort zone, a willingness to try something new.  

Try my new approach to seated exercise.  My seated exercise routines are the perfect way to:

1. Increase energy
2. Improve quality of life 
3. Reduce the risk of an accident. 

It’s a fact that healthy habits take more effort to establish and bad habits are harder to break.  Whether in movement or in daily choices, we chose the path of least resistance.  For example, it’s easier to sit in a slouched position than to sit up tall with your muscles engaged.  A person is on mental autopilot as she belittles herself but to think kind, positive affirmations about oneself can be like pulling teeth!

This message is short and sweet: if your ways aren’t working, if you are frustrated with the shape you’re in, if the conditions you are facing have got you down, if the lack of movement you get and the subsequent health risks you face due to being sedentary are taking a significant toll on your life or the life of someone you love, be willing to try something new!!!  Try my new approach to seated exercise!!

My exercise videos are not just for seniors but instead, for anyone who wants to improve their quality of life by starting a consistent movement program.  Personal trainer in a box for those who missed out on the personal training boom.  I’m coming to you!  Take 5 to Exercise.

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1. Participate in a daily Stretching routine
2. Engage in Strength building movements twice a week
3. Practice Good Posture
4. Research the medications you are taking
5. Eat more fruits, vegetables, and whole grains
6. Get plenty of rest
7. Get up from lying position SLOWLY
8. CLEAR CLUTTER from hallways and cramped spaces
9. Keep the night lights on
10. And yes, get rid of throw rugs!!!

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

Top 5 reasons you why should you purchase the senior exercise video series from this website: 

1. Increased energy levels
2. Feel better about yourself
3. Sleep better
4. Concern for loved one
5. Prevent a (another) fall

Exercise stimulates energy production during and after movement.  Many of my Take 5 to Exercisers report improved mood and ability to perform daily routines after beginning my program.  The increased heart rate and blood circulation keep the body nourished and adequately perfused for optimal function.

Having the energy to do what you need to do and do some things you like to do gives you a “can-do” attitude as you successfully complete daily tasks, knocking out your to-do list.  Being able gives you a better sense of self.  It counts if you can help a person help you, too.

Because exercise requires effort, you will sleep better as a result of your efforts.  Challenging your body requires energy and when you consistently engage in a movement routine, your body is adapting to those demands hours afterward.  This exertion requires rest so you will sleep deeper.

If you are concerned about a relative who lives 2 or 3 states away and you cannot leave your job to help them, I suggest you order a set of these seated fall risk reduction routines.  These are easy to follow and will provide your loved one with an easy to understand explanation of why they need to do these movements and then demonstrate how to do them successfully.

By doing these activities with me, the viewer will increase flexibility, increase strength, practice better posture and maintain total body balance as they reduce the risk of a fall.   I have created the C.O.P.E. strategy to help break the Cycle of Fear associated with a fall so help a loved one cope with their fears as they watch my seated exercise routines.

     I wonder how many patients who have had to recover from chemical and surgical treatment options for cancer still engage in a consistent stretching program for the affected areas?  For those who do not currently follow a routine, it’s time to TAKE 5 TO EXERCISE!  

Why do cancer patients need to exercise?  For the benefits indicated in research findings:  

• Increased energy
• Speed the healing process
• Combat side effects of chemo
• Gain control over your body.

Yesterday I attended an educational workshop designed for Certified Personal Fitness trainers who work with cancer survivors.  I work with a young woman who is a breast cancer survivor so I wanted to increase my knowledge about the disease, treatment options, and recovery concerns since I know I’ll work with more cancer survivors in the future.

The workshop was great.  The instructors were hands-on, genuine fitness professionals who specialize in Personal Fitness Training services for cancer patients and survivors.  Jane Clark, is the director of IMPACT and she and 6′1″ collueage, Regan Fedric, are working to bridge the gap between the medical community and Certified Personal fitness trainers.  

Betty Smoot, a Health and Fitness specialist who is studying for her doctorate in Physical Therapy Science, offered a thorough explanation of the medical aspects of cancer and the goals of exercise treatment both during and after chemo and surgical treatments.   The take home message was that it all comes down to two things:  DIET AND EXERCISE.

      Begin a stretching and strengthening program prior to surgery, maintain that seated routine throughout chemotherapy, and then thrive as you Take 5 to Exercise daily.   There were several patients who proudly stated that exercise was the key to their successful completion of treatment and they both cannot imagine life without activity.  The increase in energy levels and sense of being in control contributed to ongoing compliance.

Once again, the studies prove it: consistent physical movement is the key to maintaining your independence and quality of life.

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

     As a Certified Personal Fitness Trainer who teaches seated exercise routines to older adults, I thought the ICAA conference was an amazing learning experience.  I am a fall prevention instructor who teaches balance exercises for the City of Sacramento’s 50 Plus Wellness program and for me, Dr. Debra Rose’s pre-conference workshop was a humbling experience.  Dr. Rose is the co-director of the Fall Prevention Center of Excellence and one of the nation’s leading fall prevention researchers.   This lady knows the progression of balance exercises!

     In her Fall Proof pre-conference workshop, Dr. Rose addressed the need for thorough assessments because just as aging is unique to every person, so is the need for specific balance training.  As a trainer, I respect and adhere to the assessment procedure so to hear how Dr. Rose applies simple observations to specific body system deficits was inspiring.  

    In case you don’t know, there are 3 body systems involved in balance:  visual, vestibular, and somatosensory.  Dr. Rose reviewed specific tests to assess each system, how the systems are inter-related, and then demonstrated specific exercises for each component.  

She introduced the dimensions of balance and stated that the ability to receive and integrate sensory information was the most neglected in most balance training programs.    Effective balance training teaches older adults strategies of balance in real life, functional balance skills.  This course teaches more than how to stand on one leg with your eyes closed.   

    The good news?  Dr. Rose offers a Fall Proof Certification course for instructors who teach balance exercises to older adults.  I am headed to Cal State Fullerton in January to begin the certification process.  I say process because the Fall Proof certification is a 6-month instructional procedure that concludes with a Certification testing day of applied learned knowledge.

    More good news?  My Take 5 to Exercise senior exercise video series provides the viewer with 5 seated exercise routines that address the components of a fall risk reduction program:  flexibility, strength, posture and maintenance.  

    My Take 5 for Balance challenge DVD will be available for your viewing pleasure soon so in the meantime, build your strength, stretch that body, practice good posture and maintain the little muscles to achieve total body balance as to Take 5 to Exercise each day.

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     Today, I am driving 3 hours to what is jokingly referred to as the “armpit” of California, Fresno, to work with my videographers,  Blare Media, on the production of a Take 5 to Exercise Demo-DVD.  This demo will be an overview of the 5 different seated exercise routines I designed to reduce the risk of a fall. The project is to condense highlights into one DVD, approximately 6 minutes in duration, to spark viewer interest in my senior video exercise series.

     Anyway, I will be driving for a total of 6 hours tomorrow, causing my muscles will get short and tight.  My low back may start to bother me due to my tight hamstrings pulling on my pelvis unless I stretch.  So, being the Fall Prevention Lady that I am, I will do the Take 5 to Exercise “Basic 5 Stretches” once I arrive in Fresno to increase circulation and lengthen muscles.  

     If you sit for long periods of the day, it is important that you stretch your body to reduce tightness, promote better posture and even relieve low back pain.  Start at the top and work your way to your ankles!  That’s how my Basic 5 Stretches are designed:  stretch from head to toe!  

     I recently posted clips of my Basic 5 Stretches on YouTube, so check them out!  Take 5 to Exercise on YouTube.  I’m still figuring out this networking/linking/connecting stuff so I plan to post the link to my Basic 5 Stretches here by Friday.

     Until then, do the Basic 5 Stretches and stretch those hamstrings, do the 3 circles (wrist, arm, ankle), practice the Take 5 Hand Squeeze, don’t forget the Leg Extension and of course, engage in the Kegal squeeze.  The Kegal squeeze may come in handy as I’m driving down Highway 99, have to go to the bathroom and the nearest gas station is 23 miles!  Functional stretches for everyday life… Take 5 to Exercise!

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

I am constantly talking about the 4 components of a success fall risk reduction exercise program but I’d like to back up and look at the bigger picture and what constitutes “Healthy Aging”.   In our techno-advanced society and in light of recent economic disaster, successful aging takes planning especially when you consider that a person has minimal to no control over 3 out of the 4 components of Healthy Aging!

Sounds despairing, but let’s take a look at what Geriatrician, Dr. Michael McCloud has identified as the components that influence both the quality and quantity of life lived:
1.  Heredity:  No control over

2.  Environment:  Minimal to no control

3.  LIfestyle choices:  Nutrition, Exercise, Sleep.  Guess what:  You have all the control

4.  Dumb Luck!   Yep, some healthy aging is exactly that, luck, which we have no control over.

Ok, so there you have it.  You have minimal to absolutely no control over 3 of the 4 factors that influence the health of your aging years but you can stand up and take responsibility for your lifestyle choices and have a significant impact on both quality and quantity of your life. 

Not to re-invent the wheel, but we all are aware of what constitutes ‘healthy nutrition’ but Dr. McCloud emphasized eating a diet low in saturated fats, high in antioxidants and Omega 3 fatty acids.  He also promotes an active lifestyle that includes consistent strength training, flexibility movements, and walking or total body movement.  He clearly indicated that all medical studies prove that a diet low in calories and getting plenty of exercise is the key to a long life.   Period.

And pray dumb luck is with you always!

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

This is it!  Attending the 6th Annual International Council on Active Aging conference in San Antonio is the best investment in myself and my fall prevention exercise video series that I have made as an entrepreneur since attending Craig Ballantyne’s Make More Money Online OSP seminar last year.  

As a prevention expert, I plant a lot of seeds.  Like most educators, it is my duty to get out and spread the word about making healthy lifestyle choices today for an improved quality of life tomorrow.  Prevention  can be challenging since there aren’t distinct results after the immediate adaptation.   I joke to my support system of family and friends that there’s no money in prevention but I knew that when I discovered my Fall Prevention calling during undergraduate studies 15 years ago.

I am here in San Antonio enjoying educational seminars, keynote speakers, and plenty of social networking opportunities.  Tonight for example, conference co-host Athletic Business Conference, held a “Welcome Reception” at a local resort.  Open bar and tasty hors de voures.  Awesome band, fun time.  I am totally enjoying this conference because these people are my peers.  They are confident in their products and are willing to openly share their successes and failures. 

The Fall Prevention Center of Excellence team is here and they are a blast.  A fun group from Cal State, Fullerton, they are dancing machines!  No coincidence, but I have run into them more than once, especially on the dance floor.  This is great! My mentor in Canada would be proud:  I’m networking and building relationships.  All offline.

Today, I attended an outstanding marketing seminar, “Secrets to Marketing and Selling Yourself” and again, no coincidence, was dancing with the instructor this evening!  An inspiration to me and now networking friend, Scott Chovanec is a marketing genius who has been where I am, knows how to succeed and is all for promoting, encouraging, and helping a newcomer.  A generous resource of knowledge and experience, Scott is an example of the quality of leaders here at the ICAA convention.

Gracious in Texas!

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

I am in San Antonio for an amazing conference on Active Aging.  I am attending seminars, networking with professionals, and enjoying the historic Riverwalk.  I have been listening to leading fall prevention exercise researchers and am excited that my seated routines incorporate the exact movements promoted by my mentors.  I have developed a safe and efficient program to reduce the risk of a fall.

I have also had the opportunity to attend several marketing seminars and have learned boat-loads of helpful tips.  You know that I have re-classified what my series is from Fall Prevention to Fall Risk Reduction since falls are accidents and technically, I cannot prevent a person from falling.  Legalistically, I can help you reduce the risk of a fall so that’s what I do, teach fall risk reduction exercises.

Ok, next change on the verbage is what I refer to myself as.  I have another blog, The Fall Prevention Lady, and due to legalities just mentioned, I need to refer to myself as something else but not for legal purposes but for marketing potential!  I will remain blogging as the Fall Prevention Lady but I am also going to focus on the positive and create a new blog:  The Balance Enhancement Specialist!

People want to know the benefits.  What’s in it for them.  I want to accentuate the positive, not even planting the negative seed.  I’ll do it here on this blog but I am specifically creating the Balance Enhancement Specialist for positive thoughts.  My senior exercise videos are positive-minded and self-empowering.  I educate then demonstrate efficient seated movements that when done consistently, will reduce the risk of a fall. 

I have produced a Take 5 for Balance DVD to compliment my series but that is not available yet.

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