Fitness and FamilyA Continuum for Fall Prevention ©Walking Away From Disease And

Disability

Fitness It’s Lifelong

A Generational Continuum.

It Starts With The Family.

A Life Long Prevention.

Fall Statistics For Contra Costa County

Statistics for fall for people over 65 in Contra Costa County for People over 65 from 2002 to 2004

108 Deaths for people over 65.

6,667 Hospitalizations for people over 65.

Average Hospitalization cost $ 52,447.00

Population Growth In The U.S.

People over 65 12% now 35 Million

People 20% or 71 Million by

2030. People Now over 80

are 9 million 2030 over 80 will be

20 million

People Over 65 Now and by 2030

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People over 65 by 2030

An increase in 50% How do we reduce

fall???????

People Over 80 By 2030

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By The year 2030 there will be 20,000,000 people over 80 in the US.

45 % increase in this age range.

Risk for fall increases

What can we do.

People over 65 Biggest Fear

Dying Losing Money Falling and losing

independence. Food, Medical and

Gas Costs.

Falls and Hip Fracture Outcomes 1) One in five hip fracture

patients die within a year 2) Most Patients with hip

fractures are hospitalized for one week or could stay is a nursing facility for extend times.

3) One in four adults who lived independently will have to stay in a nursing home for a year

4) Medicare costs for hip fractures approaching $4 Billion.

Your Optimum Program Getting Started

7 Major Components of Fitness

1} Warm up 2) Cardiovascular Fitness 3) Muscular Strength 4) Flexibility Fitness 5) Balance 6) Cool Down 7) Body Composition

Exercise Prescription for LifeA Continuum to Fall Prevention

Walking Away From Disease And Disability

Warm Up

1) Reduce risk for injury 2) Gradual increase of pressure

and heart rate. 3) Increases circulation in legs. 4) Warms Muscles. 5) Types of Warm up Light Walking Light Cycling Balance Exercise Movement and Light Stretching 5 to 10 minutes

Cardiovascular Fitness 1) The heart, lungs and blood

vessels deliver adequate supply of oxygen to large working muscles.

2) Also called aerobic fitness uses the oxygen pathway.

3) Examples- Walking, Cycling, Swimming, , Recumbent Step Machine.

4) Perform 3 to 5 times a week. May be done in short bouts or duration.

Your Most Important Muscle

1) The heart, lungs and blood vessels deliver adequate supply of oxygen to large working muscles.

2) Also called aerobic fitness uses the oxygen pathway.

3) Examples- Walking, Cycling, Swimming, , Recumbent Step Machine.

4) Perform 3 to 5 times a week. May be done in short bouts or duration.

How Hard Should I Work 1) The talk test- You should be

able to carry on a conversation while exercising.

The Reggie test – Get a 4 month old puppy and work until exhaustion

2) Evaluating Range of Motion. Stopping when feeling pain.

3) The no pain no gain mentality is not appropriate. You should not feel pain.

4) If you are feeling pain you are possible hurting yourself and preventing improvement.

Rated Perception and Meds

1) Beta blockers, Alpha blockers, Calcium Channel and Diuretic Medications blunt heart rate and blood pressure.

2) With this in mind heart rate end blood pressure will not be the best indicator of how hard you work.

RPE Borg Scale 6 7 very Very Light 8 9 very light 10 11fairly light 12 moderate 13 somewhat hard 14 15 hard 16 17 very hard 18 19 very very hard 20

Muscular Strength and Endurance Strength Training

1) Helps to maintain lean body weight and muscle mass.

2) Perform 2 to 3 times a week with a day rest in between.

3) Light Dumbbells, Thera- Band, rubber tubing.

4) Exercise within range of motion without pain or excessive weight.

5) Start with one set of 10 until mastered and increase to two sets.

6 ) Extremely important and helpful in reducing blood sugar.

Flexibility 1) Flexibility Decreases after the

age of 25. Increasing risk for injury.

2) The biggest reason for missing work after the common cold is low back pain.

Stretching 1) Best when muscles are warm;

during and after workout. 2) Static Stretching. Holding

Stretch for 30 seconds on each side.

3) Only stretch to comfortable range of motion increasing as muscle allows.

Cool Down

1) Brings Blood Pressure and Heart rates down gradually.

2) Aids in preventing muscle stiffness or soreness.

3) Prevents pooling of blood and promotes adequate flow to muscles and heart. Increases circulation.

Slow Walking Stretching Slow Movement

Body Composition Body Composition and Risk

for Heart Disease.

1) Body Mass Index.

2) Body Fat Percentage.

3) Waist Hip Ratio.

4) Circumference Measurements

Balance and Reducing Fall After age 50 we lose 1% of lean

body weight per year or 10% per decade.

Fall Statistics For CC County 1) 108 Deaths 2002 to 2004 for

people over 65. 2) 6667 hospitalizations for people

over 65. 3) Average cost of hospitalization

$52,447 4) 1 out of every 5 hip fractures dies

within a year and each fall becomes indicator for more falls.

5) The time to act is immediately. The fierce urgency of now.

Weight LossTaking it Slow

How Weight Loss Works.

1) Negative caloric expenditure.

2) Negative expenditure thru diet and exercise.

3) 3500 calories one pound. 1 pound a week is a reasonable weight loss.

4) Eliminate about 250 calories per day thru diet

5) Another 250 calories through exercise.

6 Steps to Fall PreventionImproving Quality of Life

6 Ways to Prevent Falls

1) Appointment with MD.

2) Keep Moving

3) The Correct Footwear

4) Remove Home Hazards

5) Light up Your Living Space

6) Use Assistive Devices

Appointment With MD. 1) Medications – Bring all.

Anxiety and sleep meds may Increase risk for fall.

2) Have you fallen previous. How and where.

3) Last Eye Test.

4) Other medical issues. Dementia, Orthopedic limitations.

Asses needs for assistive devices.

Keep It Moving Start A General Exercise

Program Safety is # 1 avoid activity that

may make you fall. 1) Strengthening may be done

from a chair. Balance Exercises. Increase Range of Motion. Ask MD about Specialized

programs.

Proper Footwear Have your foot measured

when you buy shoes as foot size can change.

Avoid shoes with extra thick or slick soles

Properly fitting sturdy shoes with non-skid soles.

Use velcro or fabric fasteners to keep shoes.

Don’t walk in stocking feet this is a huge risk for fall.

Use socks with grips as in hospital.

Remove Home Hazards 1) Remove boxes, chords,

newspapers from walkways.

2) Move Coffee tables, magazine racks from high traffic areas.

3) Repair loose floorboards.

4) Non-Skid mats for bath.

5) Secure or Reduce loose rugs.

Light up Your Life 1) Place lamp near bed Night Lights on way to

bath and in halls. Store Flashlights easy to

find. Glow in the Dark

Switches

Using Assistive Devices 1) Canes 2) Walkers 3) Wheelchairs 4) Hand Rails 5) Wait for help to

transfer.

Thank You Very MuchRobert Goldstein

Exercise Physiologist

readyexercise.com

925-457-5346