1. 8 Week Balance Challenge
Welcome…

2. Dates
Beginning
Monday, March 7, 2011
Ending
Friday, April 29, 2011

3. Preventing Falls in Independent Living
Statistics
Risk Factors
Prevention

4. Statistics
Falls are the leading cause of death from injury among people 65 or over.
The elderly account for 75% of deaths from falls.
Among people 65-69, 1 out of every 200 falls results in a hip fracture.
¼ of those who fracture a hip die within six months of the injury.

5. Risk Factors Osteoporosis Impaired Vision Medications
Environmental Hazards
Lack of Physical Activity

6. Environmental Hazards
At least 1/3 of all falls in the elderly involve environmental hazards in the home.
The most common hazard for falls is tripping over objects on the floor.
Other factors include: poor lighting, loose rugs, lack of grab bars or poorly located/mounted grab bars and unstable furniture.

7. Home Fall Prevention Checklist
Refer to Handout

8. It is time to get started!
Physical Activity
any bodily activity that enhances or maintains physical fitness and overall health and wellness
It is time to get started!

9. Physical Activity May :
prevent falls and fractures
make completing activities of daily living easier.
maintain independence
improve balance and stability
decrease risk of injury by strengthening the tissue structures that support your joints.
allow your body to deliver oxygen rich blood more efficiently to muscles.

10. Where to Start … Get approval from your health care provider
Seek an exercise professionals opinion
Find exercise that works with your lifestyle
Classes
One on one
Independent

11. Types of Physical of Activity
Strength Training
Aerobic Training
Flexibility Training (stretching)
Balance Training

12. What is Strength Training?
The use of resistance to provide a muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscle.
Use of bands, weights , gravity, or anything that provides resistance
Examples

13. Strength Training Recommendations:
Performed 2-3 times per week
Choose 8-10 exercises that use all major muscle groups
1- 3 sets of repetitions
Maintain good “neutral” posture
Progress as you get stronger

14. What is Aerobic Training?
Physical exercise that intends to improve the oxygen system. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process.
Recommendations: 30 or more minutes on most days of the week
What are some example of aerobic training and equipment?

15. Aerobic Training Examples: Cardiovascular equipment:
Brisk Walking, jogging, running
House work, gardening
Yard work, taking the stairs
Swimming
Water waking/aerobics
Hiking
Biking
Cardiovascular equipment:
Treadmill
Stationary bike
Nustep
Elliptical
Stair climber
Rower

16. What is Flexibility Training?
A specific muscle or muscle group is deliberately elongated in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone.
The result is a feeling of increased muscle control, flexibility and range of motion.

17. Flexibility Recommendations:
Perform on most days of the week
Hold each stretch for seconds
Should allow your body to feel the stretch, but NOT hurt

18. Examples of Stretches Neck Hamstring Wrist Calf Trunk Chest Quadriceps
Hips
Hamstring
Calf
Chest
Back
Shoulders

19. What is Balance Training?
A biological system that enables us to know where our bodies are in the environment and to maintain a desired position. Normal balance depends on information from the inner ear, other senses (such as sight and touch) and muscle movement.

20. Balance Training Traditional Techniques Technological
Senior Fitness Test
Fullerton Advanced Balance Test
Classes, Pads, Pods, Discs
Technological
Biodex Balance System
Testing and Training

21. 8 Week Balance Challenge
Program
8 Week Balance Challenge

22. This program MAY: Increase mobility Increase independence
Increase self-confidence
Reduce mishaps and falls
Provide better quality of sleep
Reduce reliance on wheelchairs, walkers or canes

23. Steps to Participate Balance Challenge Orientation
Fitness Membership Paperwork
Medical Release
Schedule your balance screening

24. What is provided? 6 Balance Classes
Monday, Wednesday, Friday
8:45 am and/or 9:30 am in the Aerobics Room
Four 15 minute one-on-one balance sessions (tailored to your balance level) during the 8 weeks
Pre and Post Biodex Balance System testing, instruction, and usage
Fall Risk Screening
Limits of Stability
Weekly Balance Maze

25. Questions?