The other day, I wanted to try something new with my class.  I recently became certified as a FallProof balance and mobility instructor and one of the components of that program is multi-sensory training.  Over the summer, I was able to practice most of the skills with my group but the one piece of equipment that I don’ t have is a large enough foam pad to walk across.  After we did our regular seated exercise routine, I had a brain storm:  I was going to go outside in the courtyard and have my participants walk across the grass!

In addition to walking on the uneven surface, I engaged or distracted their vision to truly challenge their balance skills.  By doing this, I was challenging an unfamiliar body system involved in balance, the vestibular system.  We rely on the vestibular system when the walking surface is soft and vision is reduced, engaged, distracted or removed.  Walking across the lawn is a helpful fall risk reduction exercise since falls occur both inside and outside of the home, especially if crossing the lawn at night!

Even though my group lives in a controlled environment and is not out crossing the lawn at night, they still need to challenge the vestibular system in order to reduce the risk of a fall.   A person may have to get up in the middle of the night to go to the bathroom and if there is plush carpet and dim lighting, he must rely on the vestibular system.  Therefore, it is important to identify an impairment in a body before you are in a life situation where you need it.

The Fullerton Advanced Balance scale is a 10-item fitness test that will identify impairment in the body systems responsible for balance:  vestibular, vision, somatosensory.  Trained professionals administer the testing and analyze individual results.  Everyone ages differently and as a result, everyone has different needs.  Get tested so you are aware of how your body systems are functioning.

As for my outdoor class, it went amazingly well and my participants loved it.  I spotted each one and had them sing me a nursery rhyme, toss a ball, or turn their heads.  I was so proud of them and they absolutely loved it.  This group of 80 and 90 year old adults is absolute proof that it’s never too late to improve your fitness level and reduce the risk of falling.  Amen, I love them!

Not a lot of people consider exercise a fall risk reduction technique.  Not a lot of people are aware of the devasting effects that a fall can have in one’s life.  Not a lot of people consider themselves at risk for a fall. As a fall risk reduction exercise instructor, these are generalizations that I have observed in the past 5 years and now it’s time to get out and increase awareness of the severity of falls and how people can take responsibility for their well-being by making seated or standing exercise routines a normal part of their everyday routine.

As both “Fall Prevention week” and “Active Aging Week” approach, it’s time to increase awareness of the types of exercise your body needs in order to remain independent and able.  Risk reduction does not require Olympic strength nor endless hours of sacrificial sweat!  For instance, an effective fall risk reduction exercise program would look like this:

• Consistently follow a stretching and strengthening program
• Routinely train your balance skills
• Regularly engage in activity that increases your heart rate for 20 minutes each day
• Actively become aware of your posture

IF you follow these recommended guidelines, you are on top of your game.  Science has allowed leaders to discover new techniques of movement that will prolong life while improving the quality of meaningful years.

Training your balance skills is more complex than standing on one leg.  Recent research proves that it is not only important to maintain strength and flexibility but a person must also challenge their senses and body systems in order to be able to react to life’s imbalances.  For instance, by challenging one’s VISION, VESTIBULAR AND SOMATOSENSORY systems, a person greatly reduces the risk of a fall while gaining self confidence in life situations.

Be aware, get educated, and stay in motion.

As a fall risk reduction instructor,, I always get the “how do you prevent the season fall” questions.  The people joking about this are usually in their 30s and oblivious to what I”m talking about.  I realize what I do is pretty specific but unless something is done to reduce incidence, falls among the older population will reach epidemic proportions by the year 2020.  Think about it, 2020 is NOT that far away…yikes, that’s only eleven years! It is time to get with the program and do what is necessary to keep people living strong and free from falls, like following a regular exercise program.

I’ll say this again, no one intends on falling.  Falls are accidents and some accidents are just waiting to happen.  The repercussions can be devastating and can affect loved ones both near and far.  If an older adult lives independently with no family, his/her life can be turned upside down instantly, especially if the adult does not have an advanced directive and/or supplemental insurance and/or someone to feed the dog while he/she is in the hopsital.  I’m telling you, fail to plan and plan to fail. Get your ducks in row now by doing something active everyday.  Follow along with a senior exercise video, Take 5 to Exercise, stretch, strengthen, walk, practice your balance skills…..

Fall Prevention week is my favorite time of year.  This is the one week when communities reach out to residents, trying to increase awareness about falls and how to reduce the risk of falling.  One might instantly think of putting grab bars in the shower, picking up throw rugs, and installing night lights but my friends, these are all environmental precautions.   There is also a person and a task at hand involved; a person is usually doing something when a fall happens.  Does the person’s individual capabilities or the task demand contribute to the fall or, is it the surrounding environment?

Each fall is different and each person who falls is different. Fall prevention or fall risk reduction is about minimizing the chance of an accident.  There are multiple causes for falls and there are multiple dimensions of fall risk reduction.  As the summer winds down, look for fall prevention programs in your community.  They are out there, especially the week of September 21-25.    Enjoy.

You have been following an exercise routine for years.  On most days, you do seated stretching movements and on other days, you follow along with your favorite exercise video for older adults using a resistance band and some dumbbells.  And heck, you even walk on most evenings even when you’re not with your walking group.  You are doing what your doctor recommends and I congratulate you on your determination and persistence.  Doing something active everyday is the key to a long life and aging successfully.

However, if someone told you that you could reduce the risk of falling while gaining self-confidence, would you be interested?  Would you want to do whatever it took?   I am not selling you anything, I do not want your money.  I do want to tell you about the best fall risk screening assessment available:  the Fullerton Advanced Balance (FAB) scale,  This 10-item assessment tool tests the different body systems involved in balance and can help identify impairments that can affect your ability to react and remain upright in life situations.

Have you ever tripped and fell when crossing the lawn at night?  Do you feel uneasy when getting up in the middle of the night and going to the bathroom?  Are you concerned about falling when you have to step onto and over street curbs or obstacles?  Do you feel more likely to trip when walking through a crowded store?  Can you walk while carrying on a conversation and occasionally looking at a friend?  If you are concerned about losing your balance and falling during these common situations, you are not alone.

There are 3 major body systems involved in balance:  visual, vestibular, and somatosensory, and the better the functioning the systems, the easier it is to remain balanced.  However, the older we get, the more likely we will be living with either a vision or hearing impairment.  As our senses begin to deteriorate, it is important that we train the other properly functioning systems in order to minimize the level of permanent impairment.  For example, if a person is diagnosed with macular degeneration, it is recommended that he/she learn to use the walking stick and other visual aides while he/she can still see.    It is easier to learn how to rely on other systems when you can use the sensory system you prefer to use or is most easy for you.

As a FallProof balance and mobility instructor, I will be assessing Sacramento residents who want to take responsibility for their well-being by learning about their strengthens and potential weaknesses through fall risk screenings.  I will be conducting the Fullerton Advanced Balance (FAB) and when necessary, the Berg Balance scale, in order to assess fall risk among residents living in local communities.  In addition to identifying fall risk, I will conduct the Senior Fitness Test for people who want to know how they are aging in relation to their peers.  The standardized test results of the SFT enable a person to see how successfully he/she is aging in comparison to adults in the same age bracket.  This insight might be just enough to motivate a person to make some lifestyle changes.

So keep following your stretching, strengthening, and walking program!  I encourage you to continue with your program but get to one of my FAB/Berg/SFT screenings in order to test your balance skills.  I will briefly explain what each test is for, demonstrate how to do it, and why it the particular ability is important in the scheme of life.  Remaining independent and living the quality of life you are used to is how some people define “successful” aging.  What is important to you and what can you do to prolong the quantity of years while improving or maintaining the quality of your life?

Livinfit@gmail.com for Sacramento fall risk screening!