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Gym woman pilates stretching sport in reformer bed

The Role of the Pilates Professional in Cancer Treatment and Rehabilitation

/10 October 2022/ All MFN blog/

I am a 15 year breast cancer survivor, and experienced what cancer patients go through, not just from theory, but from living it. I’m going to talk about the role that Pilates had in my rehab and why I consider essential for cancer patients and survivors.

After surgery and treatment, most cancer patients are left with lack of flexibility and range of motion, and poor posture because of the scar tissue. Most experience fatigue from chemo and radiation or just stress of the circumstances. Many go through hormonal treatment which reduces the muscle mass, increases the risk of osteoporosis and bone fracture, bone pain, fatigue, mood swings and lack of stamina and stress.

Breathing is an essential part of Pilates. It helps with stress and stamina, reduces fatigue, opens the lungs and helps with mood swings. When we are paying attention to our breathing, we clear thoughts and allow the oxygen and energy flow through our bodies.

Awareness is a principle that helps us increase the consciousness of our body and the parts that are in disharmony and need to be repaired, isolating them from other parts to progressively make them stronger and healthier. Mind –Body connection

Control is another principle helps coordinate the body parts and move them with the correct alignment, avoiding jerky movements used in general workouts (especially using the Core which we call the powerhouse) and increasing BALANCE that is so affected in cancer patients.

Flexibility and range of motion are key in the rehabilitation for mobility and functionality of the limbs or part of the body affected so we start testing the patient range of motion without any resistance at first.

Pilates machines have springs that allow switching among different resistance according to the patient’s condition avoiding injuries and pain,

Allowing the patient to get FLEXIBLE then STRONGER and then MANAGE THEIR OWN BODY improving posture, Functionality, mobility, self-image and self-confidence.

Exercise Samples

Graciela Perez is a National Academy of Sports Medicine (NASM) Personal Trainer, Aerobics and Fitness Association of America (AFAA) Aquatic Specialist, and a Cancer Exercise Training Institute Cancer Exercise Specialist. She’s been helping people reaching their health and fitness goals since 2003. 

golden hour silouette

Can Gratitude Help You Live Longer?

/7 October 2022/ All MFN blog/

The numbers are in and the facts are clear: gratitude helps you live longer. That’s because the more grateful you are for what you have, the happier you are.  And the happier you are, the healthier you’ll be. Gratitude doesn’t just improve your physical, psychological and emotional health — it also makes you into a nicer person. Here’s how it happens.

People who display gratitude have:

  • 16% fewer physical symptoms
  • 10% less physical pain
  • 25% increased sleep quality

Cancer survivors like Barbara Tako believe that “actively choosing to regularly practice gratitude is a powerful tool to manage the worries and fears of being a patient or a survivor.” This may be because the regions of the brain that are involved in happiness are also involved in blood-vessel function and inflammation. Studies have shown that levels of the stress hormone cortisol tend to rise and fall with emotion. People who practice gratitude experience less stress, because they don’t tend to dwell on negatives and feel more empowered to overcome hurdles.

Gratitude Improves Psychological Health

Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. According to Dr. Robert A. Emmons of the University of California, Davis, a leading gratitude researcher, gratitude increases happiness and reduces depression.

Gratitude Improves Self-Esteem

A grateful person is more likely to accept that someone else is being nice to him.  He’s able to take the kindness that someone else shows him at face value, because he believes that he’s a person worth of receiving kindness. On the other hand, someone with low self-esteem leans towards seeing an act of kindness with a skeptical eye. He’s more likely to think that his benefactor had ulterior motives and is simply trying to get something from them.

Gratitude Increases Mental Resilience

Research shows that gratitude not only reduces stress, but also plays a major role in overcoming trauma. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. When you can recognize, even in the worst of times, that you have things you can thankful for, you’re more likely to have the resilience to bounce back.

Gratitude Makes you More Likely to Exercise

If you have less pain and are feeling rested, you’re more likely to exercise. Grateful people exercise more often and are more likely to attend regular check-ups. Both these facts contribute to longevity.

Gratitude Makes you into a Nicer Person

Saying thank you and showing appreciation for favors makes you into a nicer person. But the benefits don’t end with the nice words. Showing appreciation actually helps you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. Sending a thank-you note to the therapist who called you to check how you where doing after a challenging OT session can lead to a new friendship. By becoming more trusting, social, and appreciative, you can deepen your existing relationships and make new friends.

So how do we go about cultivating this captivating trait of gratitude?

The Easy Key to Cultivating Gratitude

More and more people have started keeping a five-minute daily gratitude journal. By spending just five minutes jotting down a few grateful thoughts before falling asleep, you learn to flex your gratitude muscles. And there are additional benefits. People who keep a gratitude journal sleep better and longer.  And there’s more. In one 11-week study of 96 Americans, those who were instructed to keep a weekly gratitude journal exercised 40 minutes more per week than the control group.

Gratitude reduces feelings of envy, makes our memories happier, lets us experience good feelings, and helps us bounce back from stressful situations. So throw out the negativity and bring in the gratitude. Because it looks like gratitude can help you live longer.

Rhona Lewis is a healthcare freelance writer with over 11 years of writing experience that she uses to help healthcare companies grow their authority and create brand awareness. Her background as a journalist means she’s curious enough to ask the right questions and committed to thorough research. She has a knack for breaking down complex medical concepts into content that a lay audience will read till the end.

References:

https://www.everydayhealth.com

http://www.happinessandwellbeing.org

https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
couple-balancing

Step up to Better Balance

/21 September 2022/ All MFN blog/

When we are young we take our balance and coordination for granted. Yet as we progress through the years sometimes our muscles get weaker and joints get tighter and our posture changes all contributing to decreases in balance skills.

active adults walking

Can movement be therapy for emotional stress?

/16 September 2022/ All MFN blog/

The more rhythmic and intense the movement, the greater this effect, since it elicits focus.

Emotional stress makes life overwhelming. Sometimes, we experience an extremely stressful or disturbing event, while at other times we accumulate the stress of upsetting interactions over time. In either case we are left feeling emotionally out of control and helpless. Our minds feel like a hamster spinning away on a wheel, leaving us drained, heavy, disconnected and incapable of making rational inferences and decisions. Our bodies feel like logs being lugged around, making daily chores onerous.

Irrespective of how it’s triggered, emotional and/or psychological disharmony has wide-ranging physical reactions and symptoms. While most of us know of the emotional impact (feelings of sadness, anger, fear, guilt, self-doubt and many more) the physical impact is not widely spoken about. This could include muscular tension, aches and pains, difficulty sleeping or insomnia, breathlessness among others.

Everyone’s triggers and responses are unique. Healing from emotional stress, hence, cannot be a one-size-fits-all solution. If symptoms persist for long or are severe, do seek professional help. That said, there are a few practices that can aid in self-healing.

Movement

Movement can be therapeutic for a number of reasons. As we know, stress impacts mental and physical equilibrium, turning the body into a repository of unpleasant side effects. A prolonged state of negative emotions like anger, fear and hyper responsiveness in daily life, adversely impacts the muscular and nervous system. Movement and exercise can help address this at a dual level. At a physical level, it helps by releasing endorphins (aka happy hormones) and calming adrenaline. The more rhythmic and intense the movement, the greater this effect, since it elicits focus. Target at least 30 minutes of exercise/movement on most days. It could be any activity that interests and engages you, be it dancing, yoga, sport, running, swimming, cycling. It might feel better to do it in company, to help break any self-imposed isolation. You could split it up over intervals during the day (though half an hour is not much of an ask to reset yourself and get your mind, body and life on track!).

Mindfulness

Try to pay full attention to the activity and how you perform it. Stay with the process. The mind will eventually tune into the rhythm of the body, making you more ‘mindful’ of the activity and yield a positive sensory outcome, including from deep within. For some, this may be attained with gentler workouts, and for some more intense activities could derive the response, depending on one’s personality as well as physical capacity. Remember, there is no ‘right’ or ‘wrong’ way here. The beauty of movement is that it serves all, and it can be scaled up and down dynamically to make you feel most connected and generate positive inner vibes.

Deep breathing

Focus on the act of breathing and on how the breath goes in and out of the body (‘mindful’ breathing). It acts as another powerful therapeutic tool. This is true even during movement. Movement becomes more mindful when you focus on the breath while executing it, maximizing positive benefits physically (more oxygen, less physical stress) and mentally (greater connection with self, less mental stress). It aids in giving the mind a much-needed break while energizing the body.

Good sleep

Try maintaining sleeping and waking up time and hours even though it may seem silly or impossible. For those with sleeping difficulties or insomnia, the body clock needs resetting, requiring some repetitive reinforcements to break the negative cycle. It’s essential to retrain the body and mind to rejuvenate, rest and recuperate.

Changes won’t happen overnight, but all these practices together can go a long way to impart a greater sense of control, which propels us towards a happier state. It’s about reclaiming peace, being kind to ourselves and catalyzing inner healing.

Vani Pahwa is a Functional Fitness specialist with over fifteen years of experience, and cutting-edge certifications from leading internationally-accredited and globally recognized fitness institutes. She is also a Cancer Exercise Specialist (perhaps one of the first in the country). Sought after for her multi-disciplinary fitness modules and expertise, Vani has conducted fitness workshops for leading corporate houses, conditioning and training camps for various sports communities, training programs for coaches, personal training programs for CEOs of multi-nationals, athletes, junior and senior sports professionals among others. Her combination of specialties, client profile and range, and extensive work experience makes her unique in the country. She is the founder of Body in Motion.

Original article published in a leading national daily:  https://www.thehindu.com/life-and-style/movement-as-a-therapy-for-emotional-stress/article26566357.ece

athletes gym

News from ACSM: Tools to Enhance Performance

/14 September 2022/ All MFN blog/

The American College of Sports Medicine (ACSM)  is the nation’s largest group of exercise physiologists, sports nutritionists, and a multitude of other sports medicine professionals. 

Each year, at ACSM’s Annual Meeting, members gather to share their latest research. Here are highlights of two talks (June 2022 meeting in San Diego) that might be of interest to serious athletes intent on improving their performance.

Coffee, Caffeine and Caffeinated foods: What Do Athletes Need to Know?

Speakers: Louise Burke PhD. Australian Catholic University and Ben Desbrow PhD, Griffith University, Australia

Guidelines regarding caffeine used to enhance athletic performance have changed significantly. Caffeine was once believed to be a diuretic, beneficial in high doses primarily for marathoners, and most effective when consumed an hour pre-event. Almost every aspect of those ideas has been replaced with newer knowledge

• Caffeine is not just for endurance athletes; it offers a three-percent improvement in performance in many real-life sporting events including shorter races and team sports. In addition, caffeine may help athletes such as body builders train harder.

• Caffeine offers similar benefits whether you take it one hour pre-exercise or only during exercise. Even low doses of caffeine are effective when consumed just prior to the onset of fatigue.

• Caffeine helps athletes train better when they are jetlagged or when their circadian rhythms are out of line.

• Caffeine comes in many forms, including caffeinated water, potato chips, gums, gels, sprays, pouches, strips, medications, pre-workout supplements, and pills. The caffeine content of commercial pre-workout supplements can vary from batch to batch (~40 mg difference per serving) Of the top 15 most popular pre-workout supplements, caffeine content ranged from about 90 to 390 mg/serving —and often contained more—or less—of what was listed on the nutrition facts panel.

• Each individual needs to learn from their own personal experiences the right caffeine source and dose for their bodies. Genetics influences the enzymes that break down caffeine.

• If you consume 1 cup of coffee in the morning, most of the caffeine will have dissipated by lunchtime. In general, caffeine stays in the body for about 7 hours. Its half-life (time taken for caffeine in the body to drop by half) ) might be five hours (or less) for some people, but ten hours (or more) for others.

• Female athletes should know that birth control pills almost double the half-life of caffeine, making it more effective for longer.

• If you happen to be a slow metabolizer and then take a pre-workout caffeine boost before your afternoon workout, you might have some caffeine “overlap” from your morning cup of brew. Even if you abstain from caffeine for 12 hours, circulating caffeine might still be detected in your blood due to caffeine accumulation with repeated caffeine consumption.

• Habitual caffeine intake does not seem to influence its ergogenic effect across a range of different sports. That means, if you regularly consume coffee every day, there’s no need for you to stop consuming caffeine for a few days prior to a competitive event. Caffeine withdrawal feels horrible and you’re unlikely to gain any benefits!

Biomarkers That Impact Training and Performance

Speaker: Shawn Arent, PhD, CSCS, FACSM, University of South Carolina

While caffeine is a drug that can be consumed to influence performance, biomarkers are substances in your body that are indicators of physiological processes. Endocrine biomarkers measure stress and adaptations to training.  Biochemical biomarkers measure muscle damage and inflammation. Nutritional biomarkers measure the impact of diet, such as on blood glucose and iron levels.  

Biomarkers are best used to document changes over time (as opposed to taking one measurement, such as serum ferritin, to see if the measurement simply falls within normal limits). Biomarker data can help assess changes in performance, recovery, and training optimization. Biomarkers might be able to predict and prevent illness. In an 8-week basic training study, a third of the soldiers whose biomarkers classified them as being over-reached experienced illness.

Biomarker research

The military and some professional athletes and teams are very interested in measuring biomarkers. Connecting biomarkers to measurables like performance, training, sleep, and diet provides context and meaning to the measurements. By keeping athletes healthy and in the game, the likelihood of a winning season improves.

• With biomarker research, we now know that food deprivation can be more detrimental to performance than sleep deprivation. Many markers can take a full month post-dietary restriction to get back to normal. With Army ranger training, a 1,000 calorie per day deficit reduced testosterone and increased cortisol.

• Biomarkers can document the physiological impact of restrictive food intake and show how much better athletes can recover when they are adequately fueled.

• Both physical and psychological stress impact biomarkers, as does travel through time zones. Seeing sleep data can help athletes learn the value of prioritizing sleep.

Wave of the future?

Athletes interested in getting their biomarkers measured should know this is an emerging field with yet unanswered questions, including:

What is the best time to measure biomarkers? (Should recovery markers be measured right after exercise or a day later?) 

How often should measurements be taken? (Might depend on who is paying the bill!)

Should athletes not exercise the day before blood draws/data collection?

Do biomarkers differ when measured under research conditions? (That is, does lab data compare to data collected at real-life competitive events?)

What is the minimal performance-enhancing level of a biomarker? Is higher better?  When is a level too low?

 Can biomarkers predict and prevent illness? And very importantly,

Will coaches (and athletes) be willing to alter their training schedules based on biomarkers? Coaches’ buy-in is essential, as is the athlete’s willingness to alter training plans.

With time and well-established protocols for measuring biomarkers, this evolving field will have a significant impact on improving the health and performance of members of the military, professional athletes, as well as curious consumers who can afford this luxury. 

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston area. She is author of the best-selling Nancy Clark’s Sports Nutrition Guidebook and co-leader of an online sports nutrition workshop. Visit www.NancyClarkRD.com for more information.

trainers-with-senior-clients

Understanding Osteoarthritis

/7 September 2022/ All MFN blog/

Osteoarthritis (OA), the most common form of arthritis, affects some 27 million adults per year and is on the rise. The Centers for Disease Control and Prevention (CDC) estimates that in 2005, self-reported arthritis or other chronic joint symptoms affected approximately 21.4 million Americans aged 65 years and older. This estimate is expected to reach 41.1 million by 2030. Osteoarthritis makes simple movements and activities of daily life painful and difficult to perform.

Osteoarthritis typically occurs in the hands, knees, spine and hips affecting a multitude of joints. Those affected with OA will typically complain of symptoms of stiffness, low-grade inflammation and pain. This stiffness and pain are most prevalent in the morning which improves with activity and as the day progresses.

Pathology

The cause of OA involves a combination of mechanical, cellular and biochemical changes. The processes involves changes in the composition and mechanical properties of the articular cartilage. Cartilage is comprised of water, collagen and proteoglycans, In healthy cartilage, there is continual remodeling that occurs as chrondocytes (cartilaginous cells) replace macromolecules that are lost through degradation. In Osteoarthritis, this process is disrupted leading to degenerative changes and abnormal repair response. 2 

Contributing Factors

Despite increasing awareness of the negative effects of obesity on health and OA in particular, the prevalence of individuals who are overweight or obese is increasing. Data from the National Health and Nutrition Examination Survey (NHANES) collected between 1999 and 2000 show that 64.5% of the US population is overweight, including 30.5% classified as obese. Carrying extra weight places biomechanically places increased stress and force on the weight bearing joints.  Other common risk factors include joint injury, mechanical stress, history of immobilization and trauma.

Medical Management

Arthritis treatment first begins with education. Treatment for osteoarthritis can help relieve pain and stiffness, however the condition can progress. Physicians will tend to focus to help those afflicted with OA by helping patients manage their pain. There are several ways to do this. The first commonly used approach is pharmacologic intervention. Traditional non-steroidal anti-inflammatory drugs(NSAIDs) have been shown to be effective for OA pain, and are perceived as second-line drugs for the treatment of mild to moderate OA.

Physical therapy is very effective in helping those suffering with OA. Where the focus is on helping the patient by improving their muscle flexibility, joint mobility and strengthening the weaker hip musculature. Resulting in improved mobility, function, decrease pain and improved quality of life.

Training Recommendations

Because arthritis is a “process,” the most effective training is education and prevention. From a cardiovascular perspective, a cardiovascular program should be tailored to the client. A recumbent or stationary bike is a great starting point to reduce the load to the hips and knee which can be progressed to the elliptical machine. Stretch the tight (postural) hip flexors and quadriceps seen in figure one will reduce the load to the knee joint. Yoga can also be an effective intervention which will improve flexibility, balance, strength and body awareness. Strength training should focus on targeting the weaker phasic muscles; glute maximus, glute medius/minimus as seen in figure two. These muscles are necessary for everyday movements such as arising from a chair, climbing stairs, and negotiating uneven surfaces.

Figure 1. (left) Anterior muscles of the hip complex
Figure 2. (right) Posterior muscles of the hip complex

Strengthening the core begins with simple exercises such as bridging with the ball (figure three), targeting glute maximus, hamstrings, and the lower back musculature. This can be progressed to having the client hold longer or to perform a single leg bridge. Functional strengthening exercises such as reverse lunges holding a medicine ball that can be progress to either holding overhead or adding trunk rotation will do two things. four and figure five). The use of aqua therapy can also be effective which eliminates gravity resulting in a client’s ability to strengthen their lower body in a relaxed environment.

Figure 3. Bridging with Ball
Figure 4. (left) Reverse lunge with wood chop
Figure 5. (right) Diagonal lunge with trunk rotation with medicine ball

Summary

Arthritis continues to affect many individuals for various reasons. One thing is certain, knowledge, prevention and early screening is fundamental. Understanding the pathological process and medical approach is the first step in helping your clients with OA. Refreshing yourself on anatomy, biomechanics and understanding proper exercise prescription is fundamental. Any exercise program should be individualized resulting in improved function.

Chris Gellert, PT, MMusc & Sportsphysio, MPT, CSCS, C-IASTM, NASM CPT. Chris is the President of Pinnacle Training & Consulting Systems, LLC. A consulting and education company that is committed to creating and providing evidenced based educational material in the form of home study courses, dynamic live seminars, mini-books, DVD’s on the areas of; human movement, fitness and rehabilitation with unique practical application. Chris has 20 years clinical experience having worked with primarily orthopedic patients, spinal injuries, post-surgical conditions, traumatic and sport specific injuries and 20 years as a personal trainer. For more information, please visit www.pinnacle-tcs.com.

REFERENCES

  1. David M Lee et al. Rheumatoid Arthritis. The lancet. Vol. 358.  September 2001. pp: 1240-1242.
  2. Hinton et al. Osteoarthritis: Diagnosis and Therapeutic Considerations. Journal of American Family Physician. 65(5) Pgs: 841-849. 2002.
  3. Weinblatt ME, Maier AL, Fraser PA, Coblyn JS. Long-term prospective study of methotrexate in rheumatoid arthritis: conclusion after 132 months of therapy. Journal of Rheumatology.  25: pp: 238–42. 1998.
  4. Kremer JM. Safety, efficacy, and mortality in a long-term cohort of patients withs rheumatoid arthritis taking methotrexate: follow-up after a mean of 13·3 years. Arthritis Rheumatology. 40: pp: 984–85. 1997.
  5. Tugwell P, Wells G, Strand V, et al. Clinical improvement as reflected in measures of function and health-related quality of life following treatment with leflunomide compared with methotrexate in patients with rheumatoid arthritis: sensitivity and relative efficiency to detect a treatment effect in a twelve-month, placebo-controlled trial. Arthritis Rheum. 43: pp: 506–14. 2000.
  6. Schneider, Rayfel. Et al. Rheumatology Disorders Clinics of North America. 28. pp: 503–530. 2002.
  7. Braun, Jurgen et al. Ankylosing Spondylitis. The Lancet. 369, 9570; Research Library. pp. 1379. 2007.
  8. Ding, T., Deighton, C. Management of Rheumatoid Arthritis. Journal of Medicine. Volume 38. Issue 4. 2009. pp: 172-1769.
  9. Calin, A. Ankylosing Spondylitis.  Journal of Medicine.  Volume 34. Number 10. pp: 396-399. 2006.
  10. Litman, D. Maximizing Success in Osteoarthritic Care: Benefits of a comprehensive Management Approach. Internet Journal of Rheumatology. Volume 5. Issue 2. pp: 1-2. 2008.
Senior-Fall-Prevention

Fall Prevention: It’s Not Just Physical!

/6 September 2022/ All MFN blog/
Facts About Falls (cdc.gov)

As a fitness professional or caregiver, what are you doing to help reduce the risk for falls? You may be reinforcing the importance of exercises that promote strength, balance, flexibility, and mobility, but are you aware that decreasing fall risk requires a multi-pronged approach? It’s time to reimagine what we know about reducing falls to better serve our clients of all ages and fitness levels.

Are you aware of these crucial fall risks and are you infusing these fall prevention best practices?

1. Proprioception

What is proprioception? Proprioception is the ability of your muscles and joints to determine where they are in space. The proprioceptive nerve endings in the body provide us with the information of where our hands, arms, and legs are in space without having to look at them. 1

Proprioception results from sensory receptors in your nervous system and body. Most of these receptors are located in your muscles, joints, and tendons, and when you move, the

receptors send detailed messages to your brain about your positions and actions. Your brain processes these messages and works with your vision, nervous system, and vestibular system to create your perception of where your body is and how you’re moving.2

As a fitness professional, it is important to address coordination and balance issues through various modalities when designing a movement session. For example, incorporating proprioception specific movements will not only reduce muscle deterioration, but also reduce risk of injuries from falls.

Have you tried these?

  • Tai chi or Vinyasa Flow Yoga can boost proprioception in the legs
  • Seated or Standing Core exercises to increase balance
  • Pushing & Pulling (compresses & stretches nerve endings) to increase stability
  • Self-hugging and releasing, squeezing playdough or touching fingers together for body awareness
  • Stack objects like books and practice carrying them from one place to another
  • Eyes Closed Prompted Movements: “Touch Left Elbow with Right Pointer Finger”

2. Brain Health

“In older people who had no signs of disease that would make them prone to falls, higher levels of activity in the front of the brain, called the prefrontal cortex, were associated with a higher risk of falls later in life.” 3 The prefrontal cortex, the area of the brain where goal setting and decision-making takes place, is just one part of the brain that has been linked to fall risk.

These exercises help to light up the prefrontal cortex and other parts of the brain responsible for improving reaction time, coordination and balance.

  • Dual-Tasking
    • Add questions or engage in conversation
    • Listen to Music with or without words
    • Tell stories and ask comprehension questions
    • Play “Alphabet” or various memory games
    • Number exercises and call out numbers
      • ie. Right punch #1, Left punch #2, Right Kick #3, Left Kick #4

3. Hydration/Nutrition

In a 2015-2018 study by the CDC, “US adults drank an average of 44 ounces” of water, well below the recommended amount of fluid intake for a day. 4 As a fitness professional, being aware of the risk for dehydration is the first step to averting it. While dehydration can have serious mental and physical consequences, it is important to know that it is both preventable and treatable.

Many people, especially seniors, resist drinking a lot of water because they worry about falling if they have to take frequent trips to the bathroom. In fact, dehydration may even occur due to the fear of falling if they worry about getting up multiple times at night.. Whatever the

reason, having an ongoing conversation about hydration should be built into your daily programming.5 You have the ability to ease their fears about increasing hydration to reduce falls.

Are you asking these questions?

  • How many glasses of water did you drink today? Are you also drinking electrolytes?
  • Do you frequently feel thirsty throughout the day? When?
  • What other foods are you eating that contain mostly water? Fruits? Vegetables?
  • Are you keeping a water bottle or glass of water near you throughout the day?
  • What concerns you about adding more water to your daily routine? Falls? Why?
  • Can you add more fruits and vegetables to your diet so you stay hydrated longer?

4. Environmental

Perhaps one of the most important, and oftentimes overlooked, fall prevention best practice is analyzing one’s physical environment.6 Reminding clients about the hidden dangers and fall risks present in and around their home may significantly reduce fall risk and prevent life-threatening injuries. Creating an inventory of common environmental risks is a great start!

Are you constantly asking them about their environment and how to make it more safe?

  • What kinds of routine activities do you perform every day?
    • Do you walk to the bathroom at night or rush to answer a phone call?
  • Are there obstacles on the ground within the home environment?
    • Pets? Small tables? Plants? Boxes? Shoes?
  • Is their adequate lighting throughout your home?
    • Nightlights? Hallways? Stairways? Outdoors?
  • Are the floors and/or floor coverings slippery or could snag?
    • Slick Flooring? Throw rugs? Thresholds?

In summary, knowledge is power and consistency is key when it comes to fall prevention. While it is paramount to create safe and effective cardiovascular, strength, balance and flexibility programs, it is equally important to address factors such as proprioception, brain health, hydration and environment? The time is now to educate yourself to best help “fall proof” your clients!

Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.

References

  1. “What is Proprioception?” Your Therapy Source. 22, August 2022. What is proprioception? – Your Therapy Source
  2. Brennan, Dan, MD. “What is Proprioception?” 27, November, 2021. Proprioception: What It Is, Disorder, Symptoms, and More (webmd.com)
  3. “Brain Activity May Predict Risk of Falls in Older People.” American Academy of Neurology. 7. December, 2016. 26. August, 2022. Brain Activity May Predict Risk of Falls in Older People (aan.com)
  4.  “Get the Facts: Data and Research on Water Consumption.” Center For Disease Control. 7. June, 2022.  Get the Facts: Data and Research on Water Consumption | Nutrition | CDC
  5. “Dehydration in Elderly People: Risks, Warming Signs, and Prevention Tips,” Great Senior Living. 7, June, 2021. Dehydration in Elderly People: Risks, Signs & Prevention (greatseniorliving.com)
  6. Buxton, William G., MD. “Fall Prevention & Balance Treatment.” Pacific Brain Health Center. 22 December, 2021. Fall Prevention & Balance Treatment | Pacific Brain Health Center