As we age our risk for falling increases, something we don’t want to think or talk about. There are many different reasons why people fall, however the risk factors for falling increases as we age. From reduced muscle strength, reduced joint range of motion, still muscles, bone and/or joint problems, loss of sensation (peripheral neuropathy in the feet due to diabetes or chemo therapy), reduced vision, changes in the inner ear (vestibular), and then there are environmental hazards that can cause a fall to happen and taking certain types of medication.
The good news is, you can reduce your risk factors and prevent falls from happening in the first place. Take the 4 Stage Balance Test to determine if you are at risk for falling, you can also ask your health care provider to do it if you are concerned. This test however does not indicate what the reason is that you have problems balancing and is not conclusive. Further testing needs to be done to determine which systems of the body need to be improved or compensated for with targeted exercises.
A FallProof Balance and Mobility Specialist or Physical Therapist is able to do this and determine if immediate intervention is necessary. Our sister company Home Fitness Care as well as Fitness & Function is able to perform multidimensional balance and mobility assessments at your home, develop an exercise program and in-home private training.
We may also able to recommend a group class in balance and mobility. Not every balance and mobility program is equal and gives you the same results the following Balance and Mobility Program comparison chart can help you.
Plan to stay independent for life and obtain a balance and mobility assessment on a regular basis, at least annually or when there is a change in health/medical status.
Osteoporosis, we don’t feel we have it until it is severe. The fact is that not knowing that we have osteopenia (a milder form of bone loss) or osteoporosis can put you at a greater risk for breaking bones and fractures. Many of our fitness clients or class participants don’t know the condition of their foundation (the skeletal) . Avoiding risky moves, exercises, positions or activities can make the difference between independence and dependency.
What can you do?
Obtain a bone density test, find out your T-scores in the hip, femoral neck and lumbar spine (L1, L2, L3, L4), you want a T-score for each location not just and average number. The more details the better. As your health fitness specialist we can look at those numbers and determine which movements are safe and which movements place you at risk for fractures. We can develop an exercise program to strengthen the muscles around those key areas to give support and strengthen the bone. Weight bearing exercise and resistance training are crucial in rebuilding bone mass and maintaining bone health, but not every resistance exercise or weight bearing exercise is safe.
schedule a consultation to discuss your T-scores so that we can develop an exercise program that optimizes not just your functional fitness but at the same time stimulates bone health.
Carrying extra body weight effects health and quality of life. Quick fix diet and extreme diet programs do not work, eventually most weight is gained back. The key to achieving optimal health is learning how to incorporate healthy habits and lifestyle changes which create a healthy body weight and help maintain it once you reached it. Transformation starts by taking the first step and choosing to take charge of your health. We start with accurate prescreening and assessment determining what your healthy body weight should be. We test for body fat percentage and lean muscle. Creating changes from happens by boosting your metabolism and build energy burning muscles, these are the engines of your body that need to move. Creating optimal health from within requires a true health program focused on quality energy going into the body and regular exercise that not only helps you burn excess fat and calories going out, numerous benefits to not just feeling better are lower blood pressure, better cholesterol levels, reduced blood sugar, and if on medication a well deigned exercise and personal training program when performed as prescribed can reduce and even eliminate certain medication. Learning these habits of good health are essential for healthy weight management, high level of fitness and optimal health.