The Fall Prevention Lady

09/08/2025

A little more about the "Muscles and Senses" approach to better balance and why you want to invest in yourself.

Learn how to train the muscles and senses involved in balance at a progressively challenging pace that is individualized to your ability

09/04/2025

Biomarker of Longevity #6: Dental Health

The final biomarker of a long life is dental health. Those who take care of their teeth are more likely to take care of their body. Good oral hygiene habits, more likely to have better health habits overall.

Older adults are at a higher risk for gum disease and tooth decay due to the 'dry mouth' side effect of a lot of medications. People with cognitive decline are less likely to care for their teeth and gums.

Having bad teeth affects the ability to chew, enjoy, and digest food.
Care for your teeth because you care about your body.

Make sure to keep your mouth wet and activate the parasympathetic nervous system to increase saliva production. How?
Slow, deliberate nasal breathing
Humming
Tongue circles

09/02/2025

Online course: Muscles and Senses Approach to Better Balance.
Train at Home so you can Stay at Home.

https://www.balancetraining101.com/offers/guehZXDU

09/02/2025

Biomarker of Aging #5: Bowel Habits and/or Constipation.
Not the sexiest topic on a Tuesday morning😊 but bowel habits are indicative or healthy aging.

Having LESS THAN 3 bowel movements per week is linked to increased cognitive impairment and Alzheimer's Disease.

This is concerning when you consider the overuse of narcotic pain medications and how narcotics cause constipation.

The vagus nerve (cranial nerve 10) innervates all organs, including the intestines. To 'get things moving', try activating the vagus nerve by humming, gargling, swallowing, shrugging shoulders, and doing all kinds of tongue drills.

Lastly, take it easy on the antacids as prolonged use destroys the enzyme in the gut that is responsible for digesting protein.

08/28/2025

BIOMARKER OF LONGEVITY #4: MUSCLE MASS/STRENGTH

The aging process decreases muscle mass and muscle strength. In order to remain independent and functionally stable, it's important to intentionally engage in consistent strengthening exercises.

The minimal amount of strength you need is the ability to hold your skeleton upright against the constant force of gravity. Thus, bodyweight exercises are a great way to stay strong.

My favorite: Chair Stands (stand up, sit down as many times as you can in 30 seconds, once a day, everyday)

If you want to follow along with me in an evidence-based fall prevention exercise routine, invest in my online balance training course, www.balancetraining101.mykajabi.com

Stay strong. Remain independent. Move your bodyweight.

08/26/2025

BIOMARKER OF LONGEVITY #3: GRIP STRENGTH

Strong hands are required for independent living and everyday activities.

Over half of people over age 70 have pain in one or both thumbs. Incredibly, 75% of seniors think "pain is a normal part of aging"!

It doesn't have to be that way!
Movement is medicine.

Rub those fingers and get them moving. Squeeze a stress-ball.
Do Finger taps and Finger waves as shown in my previous post: Finger Flow.

Get a GRIP! Literally!

In my online course, Balance Training 101, there are videos of hand exercises and finger drills to follow along with.

Add music and have fun!
www.balancetraining101.mykajabi.com

08/22/2025

Biomarker of Longevity #2: Walking Speed

Research demonstrates that walking slower than 3 mph increases the risk of a fall. The slower a person walks, the greater the fall risk.

Lower body weakness and poor flexibility contribute to instability and inability to react appropriately to life's imbalances. It's estimated that the typical older adult walking stride shortens 71% in the seventh decade of life. That's a HUGE FALL RISK!

Prolonged sitting and decreased physical activity directly impact the walking gait. The less you do, the weaker you become. Your legs are your fall prevention muscles.

Get up and get moving! Take a walk. If on a treadmill, incline at 1 degree and walk at 3 mph.

Invest in your independence with my online balance training course, Balance Training 101.
I explain what happens as you age, why you need to get moving and I demonstrate how to improve your balance at home so you can stay at home.

www.balancetraining101.mykajabi.com

08/21/2025

Biomarker of Longevity # 1: Single-leg Stance for 10 seconds

The ability to stand on 1-leg is an indicator of longevity due to the importance of strong, flexible ankles and strong, functional leg and hip muscles required for balance.

Balance is simply keeping the belly button (center of gravity) over the feet (base of support) whether sitting, standing, or walking.

We are briefly on "1-leg" during every walking stride. Thus, a stable walking gait requires the ability to stand on one leg momentarily. However, there are a lot of progressions to get to that ability.

Foot-width, hand support, where you're looking all influence balance.

Invest in my online Balance Training 101 course to learn how to progressively challenge your balance and build the strength and stability to stand on 1-leg. www.balancetraining101.mykajabi.com

08/19/2025

Scientific Biomarkers of Longevity have been demonstrated to predict independence

Researchers have demonstrated six biomarkers or indicators of independence REQUIRED for daily life.
1. Single-leg stance
2. Walking speed
3. Grip Strength
4. Muscle mass/strength
5. Bowel Habits/Constipation
6. Dental Health

I will discuss each marker in coming days. Education is power. Movement is life.

05/30/2025

Your spine is your lifeline and it was made to move.
Do this simple mad cat/ mellow cat movement and feel alive!

Your spine is your lifeline! The "mad cat, mellow cat" exercise is a great exercise to get your spine moving. HOW TO:Sit tall.Slump forward, and exhale. Ro...