I have a gift.  I have a skill. I have an invaluable tool to that will help thousands of seniors remain independent and living safely within the community.  I want to share this gift with anyone who has fallen or who is concerned about falling.  More importantly, I want to reach out to those older adults who don’t even consider themselves at risk for a fall. The Fullerton Advanced Balance (FAB) scale is a 10-item fitness test that assesses the visual, vestibular, somatosensory, and musculoskeletal systems for weakness and/or impairment.  Together, these systems contribute to one’s ability to remain upright thereby reducing the risk of an accidental fall.

For $10 and signing a fitness waiver, local residents will go through the 10 fitness tests of the Fullerton Advanced Balance (FAB) scale and discover how they rank in comparison to people their own age.  This is a fabulous way to see how successfully you are aging and to gain a better understanding of which balance system you may need to challenge more in order to reduce the risk of a fall.  I am networking with the City of Sacramento’s Parks and Recreation department in order to hold a FAB testing day for local residents at various spots within the area.  The County of Sacramento will also be hearing from me as will independent senior living communities in the Sacramento region.

Most senior facilities and/or services provide some type of exercise class for residents and members.  What better way to find out how effective your exercise class is than to do a pre-and post- fitness test?  I will provide a follow-up FAB testing date in order to measure progression.  The FallProof balance and mobility program is an intensive 12-week program that is only offered by qualified, certified instructors.  I am one of those instructors.  However, before I begin to offer my FallProof classes, I think raising awareness begins with education and demonstration.  The FAB testing scale is just the tool I need to reach thousands of older adults living in the Sacramento region.  I have this gift and I want to use it.

Regular participation in a thorough fall risk reduction exercise program is the most effective way to minimize the chance of a devasting fall from happening to you.  Each person ages differently.  Therefore, fall prevention exercise is not a one-size fits all solution.  The FAB test identifies weakness and impairment specific to each person.   Sure, flexibility, strength, balance, and endurance are important components of a fall risk reduction exercise program but knowing which system you need to challenge more will help you remain living independently longer and thriving while doing so.

I will be presenting workshops throughout the Sacramento region with the City of Sacramento’s 50+ Wellness program as part of a Kaiser grant.  The dates are listed below:

Saturday, 3/6/10 Elk Grove - location and time TBD

I will conducting FAB testing within local communities starting August, 2009.  Stay tuned for a location near you.  If interested in hosting a FAB screening and assessment day, please contact me, wardkelly@mac.com

Thank you.

I attended the on-site practical exam weekend at the Center for Successful Aging this past weekend and am proud to say that I am now officially a certified FallProof Balance and Mobility instructor!  This intensive 12-week program is designed for community-dwelling older adults who are concerned about falling and want to reduce the risk of an accidental fall.

This program is not for everyone!  There are intensive screening and assessment tests that not only identify system weakness and impairment but also measure functional problems that would make attending the classes a problem for some.  As I’ve said before and Dr. Debra Rose firmly believes, fall risk reduction exercise is not a one-size all approach;  FallProof provides individualized attention to individualized impairments that are identified through a thorough screening process.

I am looking forward to offering FallProof classes in the Sacramento region as well as one-on-one training to interested individuals.  Research indicates that a minimum of 50 hours of exercise, specifically balance and mobility training, is necessary to sufficiently reduce the risk of a fall.  Attending the FallProof classes IN ADDITION to following a regular home-based program, such as Take 5 to Exercise, is what older adults need to do in order to remain independent and safe.

Order your copy of Take 5 to Exercise and start increasing your flexibility and strength, improving your posture and maintaining your body function.  Stay tuned for locations and times for FallProof classes in the Sacramento region.  IF interested in one-on-one training, please contact me at info@take5toexercise.com

Cheers!

Our current healthcare system relies too much on medications.  There’s a pill for just about everything and doctors write more prescriptions than offer advice.  The remedy for your ailment?  A pill.  Unfortunately, the most common side effect of most medications is dizziness or lightheadedness which increases the risk of a fall.  The older a person gets, the more likely they are to have a physical or emotional disability and unfortunately, doctors generously write prescriptions.  The result is medication mismanagement.

Examples of medication mismanagement include unknowingly taking the same medication (generic vs. real), taking drugs that interfere with the absorption of others, untimely ingestion of medication, or skipping medications altogether due to lack of organization.  Because older adults may have to visit a specialist for some conditions, these medication mistakes are not uncommon.  Gone are the days of the neighborhood pharmacist who knows each medication a person is on.  It is up to the individual or individual’s family to understand what each medication does, what time it should be taken, if it needs to be taken with food, and what the side effects are.

Below is a list of medications that increase the risk of a fall and the condition for which it is prescribed:

SSRI and Tricyclic antidepressants: Prozac, Zoloft, Celexa, Wellbutrin, Paxil, Luvox, Serzone, Tofranil, Elavil, Pamelor, Aventyl

Anti-arrhythmics: irregular heartbeat

Benzodiazepines: anxiety and sleep

Neuroleptics: seizure, mental illness, Parkinson’s Disease

Central anti-hypertensives: High blood pressure

ACE inhibitors: High blood pressure

Digoxin: Congestive heart failure

Thiazides: Water pills

Nitrates: Chest pain

Beta blockers: High blood pressure

Not too good considering that most of these conditions are common among the older population!!!

Remaining active and participating in a regular exercise routine for older adults is good but the best solution to medication mismanagement is to have a “brown bag” day when you put all your medications into a bag and go to your doctor or pharmacist with questions and concerns.  It is your right as a healthcare consumer to be educated about the chemicals you are putting into your body and the effect these medication will have on your body.  The ability to exercise may be affected by some medications due to increased dizziness or upset stomach.  Do NOT exercise if you feel lightheaded or weak!  Ask your doctor if certain side effects are common and if there is anyway to minimize the discomfort.

It’s your body, it’s your responsibility.  Engaging in a regular activity program is one component of a comprehensive fall risk reduction plan.  Check your medications, eat a balanced diet, and make home modifications that reduce the risk of an unnecessary accident are also important fall risk reduction strategies.