Developed in Idaho in 2004, Fit and Fall Proof™ (FFP) is an exercise-based fall prevention program for older adults in Idaho that focuses on improving strength, mobility, and balance to reduce an older adults’ risk of falling. Local volunteer leaders are trained to teach classes in their communities. Classes are held in places such as senior centers, community centers, churches, libraries and hospitals. (See Fit and Fall Proof at the Idaho Department of Health and Welfare website.

Class Schedule
Mondays and Thursdays at 9:30 a.m. (starting June 21, 2021) in the Senior Community Center (Driggs City Hall).

Instructors
Ken & Anna Kirkpatrick

What to expect
Although Fit and Fall Proof is designed for seniors, just about anyone can benefit from the program. Unlike many calisthenics courses, Fit and Fall Proof emphasizes strength, mobility, balance and coordination in equal measures. First time participants who consider themselves fit are often surprised that while their strength and mobility are good, their balance and coordination leave something to be desired.

An hour-long class starts with some loosening up exercises like shoulder rolls and toe taps, then progresses on to balancing exercises like walking one foot in front of the other (the tightrope). As participants become more advanced, they are encouraged to incorporate arm movements into the leg exercises and vice versa. This helps to develop coordination. During the hour, there are frequent water breaks.

Throughout the program, participants are encouraged to go at their own pace and keep in mind that the purpose of the course is to learn how not to fall and injure oneself. If you’re able to get out of bed and dress yourself, you should be able to take part in Fit and Fall Proof. There’s always a chair handy to steady yourself during a balance exercise and participants who are in a wheelchair or for some other reason cannot do an exercise are advised about good alternative exercises. As long as you keep moving, you’re doing OK.

Program Information
At the class, there is an information table with handouts covering the exercises done in the course. Participants are encouraged to develop a daily home exercise routine based on what they learn in class.

The Idaho Department of Health and Welfare, which developed and administers the program, has more information on its website (click on the link above). Included is the Fit and Fall Proof Workout Video which takes you through a whole one-hour class.

Resources

Physiopedia is an online encyclopedia for physical therapists. It’s British, so PTs are called physiotherapists. The more technical articles require a membership, but there are many resources available for free, including the following:

• BESTest of Balance: The Balance Evaluation Systems Test is used by physical therapists at the beginning and end of rehab programs to assess balance. It includes several exercises we do in Fit and Fall Proof. The video is good for understanding how the different systems involved in balance work.
• Proprioception: Proprioception refers to the senses or perceptions that enable balance, coordination, and spatial awareness. Fascinating to read about.

SilverSneakers On-Demand. SilverSneakers is an online wellness program for seniors that is incorporated in many Medicare Advantage plans. As you browse its website, you will see many buttons asking about your eligibility. However, you can use SilverSneakers On-Demand if you register as a “fan.” Just ask to create a new account when you see the login screen. The exercises and assessments in the online videos at SilverSneakers On-Demand are very similar to what we do in Fit and Fall Proof. (Note: Since becoming a SilverSneakers fan, I’ve received only a couple of emails offering Facebook workshops. No insurance ads or sales pitches.)