I’ve been studying to become the best fall prevention exercise instructor/health educator possible.  I realize I am a forerunner with this type of niche so you can imagine my surprise when I read about the Fall Prevention Clinic of America!  Yes, in the Heartland (Illinois), there are clinics that specialize in the early detection of vestibular and balance disorders!

Dr. Debra Rose’s FallProof program, one of the top 7 fall prevention programs in the country, stresses the early detection and thorough assessment of older adults who have fallen or are concerned about falling.  In fact, the Fullerton Advanced Balance (FAB) scale is a 10-item test designed to identify system weakness and impairment.  I have been implementing the FAB within the Sacramento region and although I’m not a doctor, I am trained to recognize a systemic impairment.  While testing, I have identified at least a dozen older adults who may have vestibular disorder and have referred them appropriately.

In this month’s Aging Well newsletter, Flagging Falls By Jennifer Mellace Aging Well Vol. 2 No. 5 P. 10, talks about the body systems involved in balance, including the vestibular system, and the importance of preventative screening and early detection.  There are 4-5 fitness tests that a properly trained professional can conduct in order to identify impairment.  Things deteriorate as we age and the “use it or lose it” theory applies to just about every body system, especially our balance skills.

The good news is that consistent activity can deter further degeneration and even improve symptoms and conditions.  Falls are accidents and although they are associated with growing older, they are not a normal part of the aging process: the risk can be reduced.  The number one way to reduce your risk of a fall is to stay active.   Remember to Take 5 to Exercise each day!
The Fall Prevention Lady
All Content Copyright © 2007-2010, Take 5 to Exercise.

Conducting fall prevention exercise research for Therapeutic recreation classes in graduate school, I have found one recurrent underlying theme article after article:  consistent exercise reduces the risk of falls among the aging population.   Researchers study different aspects of fall prevention exercise such as the type of exercise, the frequency of movement, the age of the participants, and the intensity of the program.

In Effective Exercise for the Prevention of Falls:  A Systematic Review and Meta-Analysis by Catherine Sherrington, Whitney Lord, Herbert Bumming, and Close, the authors compare and contrast the effect of balance training, resistance training and walking on the incidence of falls among community dwelling older adults.  The results of this study indicated that those who DID NOT participate in a walking program but engaged in a resistance training program and balance training improved the most on senior fitness tests indicative of future falls.  In fact, the most important deterrent of a fall was functional balance training.  CONSISTENT balance training.

I cannot emphasize the importance of practicing your balance training.  People engage in resistance training and cardiovascular training so in order to reduce the risk of an accidental fall, a person must include exercises that challenge the balance system:  do your balance training and practice your balance skills.  Balance is an intricate messenger system that involves multiple body systems, the more you use it the more efficient the system becomes.

As a certified Fall Proof balance and mobility instructor, I teach older adults how to progressively challenge the visual, vestibular and somatosensory systems involved in balance.  The FallProof program works… I urge my participants to challenge themselves and I see their bodies responding.  My participants are more confident because they are aware of their limits of stability. They consistently practice their balance skills.

Take 5 to Exercise everyday. Incorporate a routine that allows you to practice flexibility training 3-7 times a week, resistance training 2-3 times a week and balance training 3-5 times a week. This is a complete exercise schedule that will significantly reduce your risk of an accidental fall. Invest in yourself and your future:  Take 5 to exercise daily.

The Fall Prevention Lady!

All Content Copyright © 2007-2010, Take 5 to Exercise.

1 in 3 older adults living in the community fall each year (CDC, 2006).
In my opinion, this number is grossly underestimated since a lot of falls are not reported. Once an older adult falls, he/she becomes afraid of falling again. Afraid, the individual begins to limit activities that may increase the chance of another fall; such as grocery shopping, recreational walks, and social events.
The less a person does, the weaker she becomes.  The weaker a person is, the greater risk of a fall. As a result, the individual becomes isolated and this isolation leads to depression. This is a vicious cycle and it must be stopped!
The first thing a loved one or caregiver can do is to listen to the older adult and his/her fears. It is important to validate and respect a person’s feelings but do not get drawn into doing everything for them, this only teaches “learned helplessness which results in them doing less for themselves thereby getting weaker.
The next thing you can do is encourage the older adult to remain active. Buy them a senior exercise video that can be done while seated and tell them some activity is better than none. Remember that if you don’t use it, you lose it!!! Stretching each major joint helps keep the body functioning as a continuous unit and promotes circulation which helps a person feel better. And don’t forget to strengthen what you stretch. Lean muscle mass helps a person remain independent even if they do the exercises in a chair! By consistently following a seated exercise routine, a person will get stronger which helps reduce the risk of a fall. Take 5 to Exercise each day and get stronger, not weaker after a fall.
In Day 3 of my seated exercise routine series, I deal specifically with the Cycle of Fear as I introduce my C.O.P.E. cycle and how important proper posture is in reducing the risk of falling.

C.O.P.E = Cycle Of Postural Energy

So rather than sit in fear of falling, hold your head up high and face your fears by remaining active. Take 5 to Exercise each day and break the vicious cycle of fear before it starts.

The Fall Prevention Lady

All Content Copyright © 2007-2010, Take 5 to Exercise.

I teach senior fitness classes in my community.  I work with one particular group of older adults in an assisted living facility where the youngest member is 82 years old.  This group consistently does fall risk reduction exercises and I have the opportunity to educate them about any and everything related to falls; from nutrition to medication to how to get up if you fall.

One lady recently came to class with a black spot on her forehead.  When I asked her what happened, she told me she fell in her apartment while making the bed.  She was angry with herself for tripping over the bedspread but she was so thankful for the class demonstrations I have been giving about what to do if you fall.   She said that my instructions helped her get up safely plus the fact that she is stronger and more flexible since she has been doing her weekly exercises to reduce the risk of a fall.

Accidents happen.  A fall is an accident.  The best way to prevent a fall is to do exercises that enable you to remain strong and flexible.  And don’t forget to practice your balance skills!  Here’s what I tell my older adults to do, should they fall:

1.  Relax. Whatever you were doing before you fell can wait.  Focus on your body and be aware of pain.

2.  Once you realize where you are, extend one arm overhead.  Bend the opposite knee.

3.  Roll over to the side that you have your arm extended overhead.  If you have your right arm extended overhead and your left knee bent, roll to the right.

4.  Allow the bent knee to touch the floor.

5.  Take a deep breath and push yourself up to your hands and knees.

6.  From there, crawl to the closest chair, sofa, or bed to pull yourself up.

I will explain how to get up if there aren’t any surfaces nearby but that is a little more complex and definitely requires strength and flexibility.  If you think about it, our everyday movements require strength and flexibility, not to mention balance.  Please remember to Take 5 to Exercise each day so you can get yourself up if you fall.
The Fall Prevention Lady
All Content Copyright © 2007-2010, Take 5 to Exercise.