Fit and Fall Proof®

Developed 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 reach classes in their communities.  Local classes are held at senior centers and churches. 

While falls pose a significant risk to the older adult population, there are preventative measures that can be taken that significantly improve older adults ability to remain self-sufficient, healthy, and independent in their own homes. 

Fit and Fall Proof® is changing lives!  Results for attendees who participated in the pre- and post- Timed Up and Go test demonstrate great improvement in mobility after participating for 10 weeks.  New participants show the greatest improvement in mobility

You may be if these apply to you:

• History of falls 
• Fear of falling 
• Limited mobility 
• Impaired waling 
• Poor balance 
• Visual impairment 
• Reduced muscle strength 
• Slow reaction time 
• Mediations 
• Physical inabilities 
• Home hazards 

.

• Stay active to improve muscle strength & balance 
• Take your time getting out of chairs – stand and get your balance before walking 
• Be aware of your surroundings 
• Improve lighting 
• Use non-slip mats in your shower and/or bathtub 
• Pay attention to uneven surfaces 
• Keep stairways well lit 
• Wear proper footwear 

• FFP Classes Enable Older Adults to: 
  • Maintain an independent, freely functioning lifestyle
  • Improve muscular strength 
  • Achieve gains in flexibility, enabling older adults to reach and to bend 
  • Increase balance and posture  
  • Improve mobility, endurance, and walking gait 

• Local classes are offered for no cost.
• Classes meet two-to-three times per week for 45-60 minutes. 
• Classes run for ten weeks or longer; some are offered on an ongoing basis.
• Participants are guided through exercises by a trained volunteer, working to improve their strength, balance, and mobility .
• Participants are encouraged to do an 8-foot Timed Up and Go (TUG) test on the first and last day of class to evaluate their progress.

• If you are interested in trying a FFP class in the comfort of your own home, here are two exercise routines to try today: 
  • This FFP video was created in 2015 as the exclusive video for FFP, led by FFP Master Trainers: FFP Video.
  • This 30-minute at home FFP exercise video was created by interns at the Eastern Idaho Public Health Department: Sample Class.

• Talk to your doctor to make sure you are ready to begin exercising.
• Wear non-slip shoes with closed toes.
• Remove any trip hazards, such as loose rugs, cords, books, or pets.
• Stay hydrated! Drink water often.