Interview with Lori Whittle, Balance & Mobility Specialist Instructor

What education have you had that relates to exercise and balance?
I am a Certified Balance & Mobility Specialist Instructor with the Fallproof! Program at California State University, Fullerton, and have also been certified as a Senior Personal Trainer. Academically, I earned a Master's Degree in Public Health (MPH) from the University of South Florida and continued graduate work studying gerontology at Florida Gulf Coast University.

What experience do you have in this field?
When I started the Falls Prevention Initiative, I expected to refer program participants to community balance exercise classes. Other than Tai Chi, I found only one senior exercise class that had any emphasis on balance so I felt compelled to develop a class based on research that would truly help seniors regain and maintain their balance. On June 15, 2005, I held the first Balance Movement class. Since that time, I have taught hundreds of balance classes with more the 1650 participants. In addition, I have regularly attended Jazzercise classes for 23 years which has given me a solid understanding of the dynamics of group exercise classes.

Why Movements for Balance & Strength?
Studying the research, I have learned that people need to regularly practice balance exercises in order to reduce their risk of falling. Each of the movements chosen for these sessions is specifically included because it will improve balance and increase strength in the exact way needed to keep people on their feet. Because the movements are simple, I have found that everyone, regardless of fitness level, can be successful doing these movements.

How does this fit with other exercise I do?
Many older people walk and/or stretch regularly. These aerobic and flexibility exercises are important for overall health and to help minimize aches and pains. Critically important balance and strength exercises are often overlooked by older people. Movements for Balance & Strength fills this need.

Why are balance and strength exercises important?
If you ask older people what physical changes they are experiencing, balance will be near the top of the list. And people know that deteriorating balance may lead to falls. Weakening in key muscles alters overall balance and leads to an increased risk of falling. Specific balance movements coupled with core strengthening exercises improve balance and increase strength in the areas of the body that work to keep you on your feet.

How often should I practice Movements for Balance & Strength?
Balance and strength exercises should be done 2-3 times each week and, remember, exercising regularly is more important than exercising intensely.

Where can these movements be done?
These movements can be done in the privacy of your own home. They can also be used in group settings. There are many senior centers, manufactured home parks, churches, assisted living facilities and other places where older people come together to exercise. These would be ideal situations in which to use Movements for Balance & Strength.

Do I need special equipment?
All you need is a sturdy, straight-backed chair, a pair of hand held weights, and a bottle of water to sip. If you do not have weights, you can start by using two one-pint water bottles as weights. When full, each water bottle weighs about one pound. As you get stronger, you may need to buy 2-lb weights.  Stronger people should use 3-, 4-, or 5-lb weights.

Anything else?
Enjoy Movements for Balance & Strength!