As part of their spring activity guide, the Cordova Senior Activity Center (CSAC) in Rancho Cordova, CA is offering my multi-factorial fall prevention exercise class to anyone who is interested in learning how to reduce the risk of an accidental fall.  Each class is scheduled to meet once a week for 4 weeks and the cost $25.

Similar to my Stand Up to Falls 3-hour workshop, I educate about the four components of a fall prevention exercise routine and demonstrate specific movements from each component.  Since my Take 5 to Exercise class is in fact, an exercise class, I spend more time moving than talking!!!  I incorporate balance activities  that challenge each of the body systems responsible for both static and dynamic balance ability into each class and build on the skills from the previous week.

Aging is a unique and different process to everyone as indicated by the variety of physical challenges presented in class by my first group.  As a result, a “one size fits all” approach WILL NOT WORK when challenging balance not to mention one’s flexibility and strength.  Thus, I introduce the balance aspects in a progressive (semi)-individualized manner, so that each person understands the body systems involved and how he or she can safely challenge themselves at home.

Unfortunately, meeting once a week for 4 weeks is just long enough to cover the basics!  My first group of 7 older adults has been an absolute joy to work with and after 4 weeks, they are just getting started!  The good news is that everyone intends to continue into the next session of classes.  Research studies demonstrate that older adults benefit from consistent balance, resistance, and flexibility exercise designed to reduce the risk of a fall. The question of how long one needs to participate in a program until the benefits are evident remains unclear. The good news is that the body adapts to increased physical demands and neural pathways improve as you practice your balance skills; IT’S NEVER TOO LATE TO IMPROVE YOUR BALANCE, STRENGTH, FLEXIBILITY AND ENDURANCE.

Today, I provided the exercise pamphlets from the Fall Prevention Center of Excellence; “Balance Basics”, “Stretch and Flex”, and “Strong and Stable”.  For $20, you get professionally designed pictures and easy-to-understand exercise descriptions in LARGE FONT.  These are a great supplement to my Take 5 to Exercise fall prevention exercise class so everyone can practice these independence-building skills at home.
Next week:  if anyone is interested, my Take 5 to Exercise DVDs!

Sacramento….Take 5 to Exercise and reduce the risk of a fall!  Call the Cordova Senior Activities Center today and enroll in the next session;  916-366-3133.
All Content Copyright © 2007-2010, Take 5 to Exercise.

An effective fall prevention exercise routine includes exercises that challenge your flexibility, strength, balance and endurance.   It’s easy to remember; a well-balanced exercise program will help keep you balanced!  I am reading stacks and stacks of research studies and the consensus is in; exercise is the best way to reduce your risk of an accidental fall.  The “best” exercise is consistency.  And perseverance.

Today I met with an enthusiastic lady who attended my Stand Up to Falls workshop in January.  This 73 year old lady remains active and outgoing since retiring but she feels her body starting to slow down.  Despite the arthritis in her knee and the scoliosis in her back, she wants to maintain her active lifestyle.  She has bought my 5-day DVD series and her favorite is Take 5 for Flexibility.  She has set a routine for herself and everyday, she follows along with the Flexibility DVD to “get her body loosened up” before doing the second DVD.  The DVDs are not too long so REALISTICALLY, she has time to Follow two fall risk reduction exercise routines in the morning before getting her day started.  She is thriving as her body is adapting to the challenges and getting stronger.  Twice a week she follows my strength training DVDs and the other days, she works on her posture and maintenance movements.

Her name is Pat and she loves my DVDs because “although each DVD has the Basic 5 stretches, each DVD is different because there are different exercises on each one”.  For Pat, her health and independence are high priority in her life.  Although she has not fallen, she is concerned about falling so she is taking responsibility for her well-being by getting active today.  She makes the time to Take 5 to Exercise each day.

It doesn’t have to be strenuous, it doesn’t have to be an hour of grueling movement, and it should not hurt but it must be consistent!  “IT” is active movement.  Voluntarily engaging in movement that raises your heartbeat and makes your body warm.  Start with simple seated stretching to increase your blood’s circulation and progress to seated resistance movements.

My DVD series is easy to follow and as a certified personal fitness trainer, I verbally cue the viewer through each movement.  For example, I remind you to move slow and controlled, I remind you to breathe deeply, and I remind you what body part is supposed to be working!  I am a your own personal trainer….on a DVD!  Give it a try.  You will increase your awareness of fall risk behaviors and how to reduce that risk through exercise.   Pat gets it!  She has decided to make the time to Take 5 to Exercise each day and her body is reacting wonderfully.  Give it a try!

The Fall Prevention Lady
All Content Copyright © 2007-2010, Take 5 to Exercise.

Baby boomers are getting older.  Social marketing research is dedicated specifically to studying their needs and how to appeal to this group because of the sheer numbers and the fact that boomers are more educated and have more money than earlier generations.  As a result, businesses are popping up all over the place that “cater” to the needs of this aging group.  Unfortunately, some of these business owners don’t know a thing about the aging process; they are capitalists who are simply selling a product.

As a graduate student who is pursuing a masters of science in Therapeutic Aging, I am also studying to become a Certified Therapeutic Recreation Specialist (CTRS) who specializes in the older adult population, specifically how to reduce the risk of falls.  Recreation therapy is a growing field that follows strict standards in order to ensure consumer protection.  In order to become certified, a person must meet educational requirements, display work competence during a supervised internship and pass a national certification exam.  Once certified, CTRS must demonstrate continued learning each year.  The best thing about this?  The accrediting bodies of recreation therapy enact disciplinary consequences to those who violate the standard of care.

As a Certified Personal Fitness trainer, I get frustrated when I see trainers overstepping professional boundaries and implementing unsafe methods because there is no regulating body to impose disciplinary recourse.  Once certified, there is no accreditation in personal fitness training; anyone can take the exam and begin training others. The best, most credible agencies of certification are ACSM, NASM, and AFAA.  Look for these credentials, PLUS A COLLEGE EDUCATION AND WORKING EXPERIENCE when you pick a trainer.  Friend referrals are golden, too.

It scares me when I consider home health care agencies….Who regulates the safety and competency of the people you allow into your home?  The Joint Commission is a regulating body that determines the standards of care in healthcare facilities.  The good news is that home health care agencies can also be accredited through the Joint Commission.  Agencies that strive for accreditation are dedicated to providing the best care possible to consumers.  Look for the seal, check for accreditation through the Joint Commission and always be wise when choosing a healthcare professional.
All Content Copyright © 2007-2010, Take 5 to Exercise.

I designed a 3-hour educational and demonstrative fall prevention workshop for older adults who have fallen or are concerned about falling.  Through a Kaiser grant, I am able to present 6 workshops to different communities in the Sacramento region.  The maximum number of participants per workshop is 25 and each workshop has been full.  In fact, we had to turn away an entire group of 25 older adults at the Belle Cooledge Community Center in South Sacramento.  The message:  older adults are concerned about falls.

Falls are accidents and accidents happen.  No matter what age you are, I”m sure remember a time when you tripped, slipped and fell, weren’t paying attention and took a spill, or lost your footing and ended up on the ground.  Falls happen quickly but the consequences can last a lifetime.  Bruises are slow to heal, sprains and strains are slow to heal and broken bones even slower.  Sometimes our ego never recovers from a fall.  Older adults are likely to get caught in the cycle of fear and that leads to isolation, depression, weakness and an increased risk of another fall.

Community-based older adults need hope.  They need to learn how they can break the cycle of fear and thrive in their life.  There are many ways to reduce the risk of a fall.  Exercise is the number one way to minimize this risk because the body must be able to react to life’s imbalances.  Safety proofing your environment is also recommended.  Monitoring your medications and being aware of the side effects of each medication will help reduce the risk of an unnecessary accident and eating a healthy diet gives your body the nutrients you need to remain strong and able.

My workshop offers these adults hope.  I demonstrate proper form as we move through seated exercises.  I verbally cue adults through balance challenges and I instruct how to do strength building exercises with the resistance band given as part of the workshop.  Because there is so much information covered, I offer picture cards and helpful literature.  MY hope is that Kaiser will fund another series of workshops.  In fact, I need to get out in the community and teach regular classes……or maybe a Cable TV show…..!

Take 5 to Exercise and stay tuned for more……
All Content Copyright © 2007-2010, Take 5 to Exercise.