Fall Prevention

Providing a Path to Prevent Falls

Congratulations! You have taken the first step to reduce the risk of serious injury from a fall! By providing education and physical activities, The Center can help you lead a more productive and independent way of life. To raise awareness and to help decrease the risk factors associated with falls and fall-related injuries, The Center is proud to offer its members new programs to encourage older adults to increase their activity levels through physical fitness, enrichment and educational programs along with social activities.

Our Mission

To improve the lives of older adults by reducing or eliminating falls through education and exercise, empower seniors to live longer, healthier and independent lives.

Our Purpose

To make an impact on this hidden epidemic that debilitates so many of our communities older adults and threatens their independence. With as many as 60% suffering from some type of fall that can result in serious injury that threatens the quality of life, The Council Bluffs Senior Center has already implemented programs to address these concerns and needs.

Fiber & your Diet:

Understanding Health Benefits

Benefits of Fiber

Intake of fiber reduces the risk of developing:

• Coronary Hearth Disease

• Stroke

• Hypertension

• Diabetes

• Obesity

• Gastrointestinal Disorders

• Aids in weight loss

• Promotes regularity of bowels

• Improves immune system

Foods High in Fiber to Benefit Your Diet:

• Vegetables, such as green beans & dark leafy vegetables

• Fruits, such as oranges, avocados, raspberries & apples

• Whole Wheat Products

• Wheat or Corn Bran

• Seeds & Nuts

• Oat/Oat Bran

• Flax Seeds

• Navy Beans

• Lentils

Cites

Anderson et el. (2009). Health Benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205

Mauk, K. (2005). Preventing constipation in older adults. Nursing2005, 35, 6.

Council Bluffs Senior Center, Inc.
Creighton University School of Nursing

Nursing Students

Hannah Dreas
Jessica Garvey
Danielle Frericks
Lindsey Demspter

Tips on Better Balance

Building a Better Balance Program
Resistance Training, Balance Therapy & Range of Motion exercises significantly improve balance & mobility!

Resistance Training

• Builds and strenthens muscles

• Start low and go slow to avoid injury

• Light weight lifting

• Leg extensions, Calf raises

• Resistance bands

Balance Therapy

• Balance is vital to fall preventionYoga

Range of Motion

• Increases Flexibility

Cited from:

Stead, J, Donaldson , N, & Kaira, L. (2003). A randomized controlled trial of an enhanced balance training program to inmprove mobility and reduce falls in elderly patients.
American Geriatrics Society, 51:847-853
Prepared by: Creighton University School of Nursing

Nursing Students

Elizabeth Kelsey, Katie Meier, Anna Bowers, & Maddie Thompson

Fall Prevention Classes

Tai Chi

Tai Chi (Beginner): Monday & Wednesday: 5:15 - 6:00 pm

Or

Tai Chi (Beginner): Tuesday & Thursday: 9:15 - 10:00am

Osteoball

Mondays & Wednesdays: 10:15 - 11:00am

Better Balance

Tuesdays & Thursdays: 9:15-10:15am

Balance Testing

Balance is something everyone needs to keep especially as we grow older. There are ways to keep and maintain a good level of balance or if you have difficulty and there are ways to improve it at any age. The results from this assessment will give our Fitness Department a way to determine if our Fall Prevention Programs would be beneficial for you to utilize. Balance is something everyone needs to work on but it's nice to know you can always improve balance, at any age. The assessment is included in your membership and you will be notified if programs like T'ai Chi, Funtional Fitness or Better Balance might be beneficial.

Fall Prevention Seminars

For more information contact our Fitness Director, Lois Turner 323-5995 #237, or to get involved in the program please see the Welcome Desk for details.