Falls affect us all. The risk of falling increases with age. Falls are the leading cause of injury among older adults. If you slip, trip or fall, it could change your life. You could break a bone, take a trip to the hospital, be injured or develop a disability. Fear of falling may keep you from walking, shopping or taking part in social activities. Overcoming this fear can help you stay active, maintain your physical health and prevent future falls.

The good news is that there are simple ways and free online resources to reduce the risk of falling and help stay falls free. Here are some tips with hyperlinks on how to prevent most falls.

Exercise to Improve Your Balance and Strength

One easy way to prevent a fall is to improve balance and strength. The National Institute on Aging has tips on fitting EXERCISE AND PHYSICAL ACTIVITY safely into daily life to help stay healthy as one ages. It also has tips with the right steps to take to PREVENT FALLS AND FRACTURES. Life enrichment and wellness directors offer many programs. Try walking, gardening, tai chi, yoga or whatever you enjoy.

Talk to Your Doctor or Pharmacist

Regularly review your medications and their side effects with your doctor or pharmacist. The National Council on Aging has a FALLS FREE CHECKUP that allows you to check your risk for a fall to help stay independent. Tell your doctor if you have fallen, even if not hurt. Get your vision and hearing tested. Ask a physical therapist about acquiring a walking aid if needed. Vitamin D and calcium can help keep your bones strong.

Make Your Home Safer

Make sure there are no cords, pet toys, loose rugs or excess furniture in your path. Clutter on your floors and around your home can make it more difficult to stay on your feet. Use the CDC STEADI initiative checklist to identify and ELIMINATE FALL HAZARDS in the home. Adequate lighting in hallways makes navigation easier. Ask an occupational therapist about a home safety evaluation.

Put in a request to add grab bars for the bathtub, shower and toilet if you think you need them.

Make Smart Choices

Be aware of personal abilities and limitations. Request help from someone for difficult or awkward tasks like retrieving objects on high shelves or carrying large or bulky items. The California Department of Aging’s FALL PREVENTION PROGRAM has fall and injury prevention education and information. Stand up slowly with your feet under you. Wear proper footwear. Don’t drink alcohol to excess.

Educate Yourself Today

Understanding fall risks is the first step to staying safer, reducing the risk of falling and helping stay falls free. Check out the free resources above for practical prevention solutions to do the right exercises, take proper care of yourself, make your home safer and ask for help when you need it.

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“I wanted a community where I could have privacy and a sense of community, not where every time I opened my door, everyone would ask, ‘Where are you going?’” Helen said with a laugh. “I wanted an apartment on the ground floor, no stairs. I did not want a hallway. I also had two dogs and, you’d be surprised, but not every retirement community is thrilled with that.”

She found everything on her floor-plan checklist – along with a friendly welcome for her dogs — at Vista del Monte, a continuing care retirement community in Santa Barbara.  

Complete with a Wellness Center, a newly remodeled dining room and a fitness and aquatic center that boasts a professionally recognized senior fitness program, the 9.5-acre campus is a just mile from the beach and five minutes from downtown. But passers-by often don’t realize it’s there.

That sense of privacy extends from the grounds dotted with pines, fountains and citrus trees and into the apartments that Vista del Monte residents call home.

At Helen’s courtyard home, the patio door opens onto a garden area surrounded by a low fence and a lush forest of ferns. The outdoor space features potted plants, a water bowl for her chocolate lab, Suzy, and the lounge chair where she likes to relax on warm evenings.

“I’m a California girl,” Helen said. “I’ve always had a backyard, so this apartment really appealed to me.”

But while Helen appreciates a division between public and personal spaces, fellow Vista del Monte resident Jan Purcell revels in the neighborly camaraderie offered by her cheerful second-floor apartment she moved into nearly eight years ago. Its patio and picture windows look onto a canopy of jacaranda and pepper trees, while the front door opens onto an interior hallway that can be reached by stairs or elevator.

“I try to keep the door open, so if anyone wants to stop in and chat, they can,” Jan said. “This is the kind of place where there’s always a neighbor who’s going to give you that egg or cup of sugar you need.”

Find your ideal home

The fact that Helen and Jan both found their ideal, yet very different, living arrangements at Vista del Monte highlights what makes the campus a best choice for anyone considering senior living community options.

“There are so many ways to make the Vista del Monte experience uniquely your own while also enjoying the values, mission and the overall vibe of the community,” said Sales and Marketing Manager Wendy Cafferky.

Vista del Monte offers independent living, assisted living and memory care onsite. Services included in the monthly fee, with or without a continuing care contract, range from housekeeping and chef-prepared meals to on-site security and an emergency call and response system for added peace of mind.

Additional-fee services include guest rooms for visitors, an on-site salon and barber shop, and non-emergency nursing and other support services. For residents in need of a little more TLC, the Truly Yours program offers a variety of plans that include assisted-living services such as medication management, bathing, dressing and more, in the privacy of their home at Vista.

Stay healthy, fit and engaged

Already an avid swimmer before moving to Santa Barbara, Helen loves having access to the Vista del Monte Fitness & Aquatic Center (FAC) as a major benefit. (Other local seniors agree: FAC memberships are a hot ticket among non-residents.) The shallow-water, heated exercise pool offers aqua aerobics, water volleyball and Helen’s personal favorites: lap and open-swim sessions. An “endless pool” is Vista’s newest feature, which is available for lap swimming against a gentle current or for physical therapy.

The FAC’s strength-training and conditioning room is also exceptional. Classes range from simple but effective seated-chair exercises to open-gym times showcasing several pieces of equipment that are so state-of-the-art you won’t find them in public gyms, said Heidi Reyes, the FAC’s manager.

“It’s so important to keep your body strong and healthy throughout the aging process, and we have lots of ways to keep it fun along the way,” Heidi said.

Jan agrees. Still recuperating from recent hip-replacement surgery, she is looking forward to kicking up her heels at an upcoming dance in the main lounge.

“I’m just going to start moving around and getting some other people out there on the dance floor with me,” Jan said, laughing.

“People are so warm and welcoming here,” Helen said. “It’s been such a healing environment for me.”

These days, Helen calls on her expertise as a retired department administrator to serve on the executive committee of the Resident Association. But she’s also delving into something she didn’t know about herself before arriving at Vista del Monte four years ago: She loves playing – and teaching others to play – mahjong.

“It has been magic,” Helen said of teaming up with local community members to offer mahjong classes on campus and at off-campus organizations like the University Club of Santa Barbara and the Jewish Federation of Greater Santa Barbara.

“The thing about a game like mahjong is, you make life-long friends. It’s just so important to connect and get to know each other and have a good time.”

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Ever since moving to Vista about five years ago, Helga has participated in almost every fitness class the community offers. Six days a week, she takes a mile walk around the campus – enjoying its beautiful landscape and checking in with neighbors. She says her favorite and most challenging class at Vista is definitely Pilates and she is a regular at the community’s Fitness and Aquatic Center.

She also regularly works out at the local YMCA, where she lifts weights, does aerobic exercise, and has been known to kick it into high gear during kick boxing class. “I always loved staying active because I had a stressful job and outdoor activities gave me an outlet,” said the retired registered nurse anesthetist. “Anytime I’m exercising, I feel better both physically and mentally.  There are so many wonderful classes here. I enjoy them alI. I encourage people to give it a try.”

Helga was also a devoted runner and participated in the inaugural Los Angeles Marathon in 1986 at age 60. Up until the last few years, Helga was an avid skier – her favorite outdoor sport. She has skied dozens of slopes across Europe, the United States and Canada, including her favorite location, Zurs, Austria. She even met her late husband, John, on the slopes of Mammoth, in California.

“Helga certainly is an inspiration to so many here,” said Heidi Reyes, Vista’s Fitness and Aquatic Center manager. “I’m happy she found a community that encourages her to maintain the lifestyle she loves.”

Some studies show, devoting just 11 minutes of moderately-intense physical activity each day is sufficient to lower the risk of diseases such as heart disease, stroke and a number of cancers. In an international study led by the University of Cambridge and published in the British Journal of Sports Medicine, the authors conducted a systematic review and meta-analysis, finding that one in 10 early deaths could be prevented if everyone managed at least half the recommended level of physical activity.

“I believe exercise is an important component for a long life,” Helga said. “I appreciate the opportunities we have here.”

Find your inspiration at Vista del Monte. Schedule your tour today by calling 805-687-0793 or by emailing VDMsales@frontporch.net.

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No, none of them are taking a magic pill that boosts their energy levels, improves their mood, helps them sleep better, or improves their relationships with others.

Sadly, no such pill exists, but there is a way you can reap these benefits as many of our residents have — even without a visit to the doctor’s office.

The secret? A daily gratitude practice has been shown to significantly increase your happiness, and your physical health as well – helping you get more sleep, boosting your immunity, and decreasing your risk of disease. As many of our residents demonstrate, people who spend more time cultivating gratitude seem to spend less time experiencing aches and pains and going to doctors.

How is gratitude linked to happiness? What are the social and emotional benefits of gratitude? Gratitude improves your outlook on life. Appreciating what you have can make you feel more optimistic and satisfied, and you will experience less frustration, envy, and regret. Gratitude tends to result in increased self-esteem and confidence, which also improves mood. There is even evidence to suggest that gratitude helps diminish the likelihood of developing post-traumatic stress disorders after an upsetting experience, like the pandemic, just to cite one example.

What impact does gratitude have on relationships? It can enhance them as we are often attracted to positive people. This positivity makes one easier to get along with and talk to about difficult or challenging matters. Being thankful for the important people in our lives is more likely to lead to reciprocated behavior, as mutual appreciation for each other often results in a more satisfying relationship. When you are less envious and focused on those material things that you don’t have, you, in turn, invest more energy in what you do have and what’s right in front of you.

How does gratitude affect sleep? People who practice gratitude before bedtime by  listing those things they feel grateful for report better sleep. This is likely because gratitude diminishes anxiety and stressful feelings, allowing for a more restful and relaxed entry to sleep.

Last fall, a Tree of Gratitude and Hope was placed in the Village Center Lobby and  residents and staff were invited to write those items they were most grateful for on a leaf to attach to the tree. The tree was soon filled! Many wrote that they were thankful for staff, residents, family, friends, spouses, health, and our beautiful Spring Lake Village campus. Here’s to a grateful life at Spring Lake Village!

— Diane Waltz is the wellness director at Spring Lake Village. She holds a master’s degree in physical therapy from Stanford University.

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As a new resident, you’re sure to meet Wellbeing Director Ryan Fillingane shortly after your arrival. Ryan takes pride in explaining how to use the fitness equipment, is eager to learn all about your fitness goals, and ready to tailor a program to meet your unique needs. Or, if you wish, you can jump right in and use the equipment and pool at your leisure.

Ryan earned his bachelor of science degree in kinesiology with an emphasis in clinical exercise science from Cal State University Fullerton. He started at Walnut Village about a decade ago as a fitness coach and is now the Center’s director.

“Before coming to Walnut Village I had an internship at another senior living community and the experience of working with older adults was so great I wanted to make it my career,” Ryan said.

By working with older adults, Ryan knows the importance of how movement, of any kind, is a big contributor to continued well-being.

“My goal is to create a well-rounded program to meet all needs,” Ryan said. “Even if someone has limited abilities there is something they can do to move. For example, one of our more popular classes is chair volleyball. Residents stay seated but their upper bodies are moving. One of the many myths about exercise is that you need to spend hours in the gym for it to be beneficial. But actually, you can stay fit if you exercise for as little as 20 minutes a day. And you don’t need fancy equipment to do so. I can show you how.”

The Center also includes an indoor, master’s size saltwater pool and hot tub maintained year around to a warm 86 degrees for maximum comfort. Resident June Watanabe is an avid user of the Fitness and Aquatic Center. She enjoys walking, yoga and the balance class, among other activities.

“I like that the gym is so convenient, open 24 hours and has such a wide choice of classes,” June said. “Ryan provides a variety of challenges that help keep me fit.”

Other classes and programs offered include, water aerobics, chair exercises, stretch and flex, Zumba, Wii gaming, CyberCycle (an interactive recumbent bicycle), putting, weightlifting (with state-of-the-art, older adult-friendly pneumatic weight machines), health and well-being discussions and dance, just to name a few.

Other fitness activities include hybrids of exercises for the body and mind like the always popular scavenger hunt, during which residents search the community for hidden treasures. There’s also “walking Bingo,” which keeps residents on the move, listening for letter and number combinations after walking to different stations around the community.

“Exercise is always best when I can generate a lot of resident laughs and smiles,” Ryan said. “We offer easy, fun routines or more advanced, challenging workouts,” Ryan said. “Residents can participate as little or as much as they like. It’s all about choosing whatever fits you best at Walnut Village.”

If residents prefer, Ryan can work with them in a group setting, one-on-one, or even in the privacy of their own home.

“We’re here to help you with anything you need to support your well-being plan,” Ryan said. “It gives us an opportunity to get to know you, and for you to get to know us.”

For the well-being team, building strong relationships with residents is key. Knowing residents’ likes and dislikes and how they’re feeling from day to day helps the trainers modify an exercise regimen if necessary, or recommend something new.

“We will instruct residents on exercises to help alleviate current challenges and prevent future injuries,” Ryan said. “It’s all about helping the residents be the best they can be.”

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At Spring Lake Village, we take pride in understanding and using the latest technologies and thinking to best serve our residents.

My most informative course this year was “Brain Power.” The lectures were of particular interest to me because, when I meet with residents for their annual fitness and balance assessment, a common report is fear of cognitive decline. The Brain Power course provided helpful tools for slowing and even stopping the downward trajectory of cognitive changes during aging.

Cognition refers to mental functions that allow us to acquire knowledge and understanding through sensory input, experience, and thought. Things that can impact cognition include exercise, sleep, stress, nutrition and environment. There are also normal age-related changes to cognition. Our brain function can be negatively influenced by disease or co-morbidities but, conversely, can be optimized by lifestyle modifications (such as exercise and diet). Normal cognitive aging includes some neuronal decline, some neurodegeneration, which translates into general slowing of daily activities, losing things from time to time, occasional word-finding issues, and possibly missing paying a monthly bill.

Neuroplasticity refers to the brain’s ability to change in response to experiences. We are extremely “plastic” as children. Researchers have only recently discovered that the brain can continue to change into later adulthood, but the effort required to elicit change is often greater.

By age 80, a healthy brain is 5% lighter than a brain in middle adulthood. These decreases in volume and weight are often due to physical changes in the brain and  decreased blood flow. Therapeutic approaches may potentially reduce the risk of pathological brain volume decreases. These include: Mediterranean diet,   supplementation, exercise, treatment of cardiovascular conditions and improving cognitive reserve. Cognitive reserve is like a cognitive gas tank. It tells us how long we can expect good cognitive functioning and what the course of cognitive aging is likely to be. A higher cognitive reserve yields a longer delay to dementia, more mild cognitive impairment, and may even slow the normal course of cognitive decline.

Stimulating activities and novel experiences are a pinnacle of healthy brains. As research has begun to emphasize, the combination of exercise or physical activities that possess elements of social contact, novelty, stimulation, cognitive demand, and positive mood states have significantly greater effects on cognition than any of these components alone.

A particularly successful technique involves performing two tasks simultaneously, one primary and the other secondary, and include a physical and a cognitive component to the activity.

The physical component includes tasks such as stepping, squatting, balancing, gait, strength training, and postural control. The cognitive component includes visual tasks, mathematics, working memory tasks, verbal fluency tasks, or rhythmic tasks. Research indicates that for adults 60 and older, a dose of cognitive-motor training of at least 60 minutes per week for a total of 12 hours (or 720 minutes) seems to be necessary to positively improve the cognitive domains of memory, executive functioning, processing speed, and attention.

At Spring Lake Village, we encourage all residents, to the best of their abilities, to be as active as possible. The phrase “If you don’t use it, you lose it,” is relevant to our brains. When connections are not used, the brain will allow them to degenerate. Sedentary behavior can be a main culprit. Research shows that participation in intellectually stimulating activities and physical activity, like those offered at Spring Lake Village, are two of the most effective interventions in promoting healthy cognitive aging. Our goal is for our residents to continue enjoying what they love and to discover new opportunities for fun and growth. There is no better way to do that than by maintaining brain health!

— Diane Waltz is the wellness director at Spring Lake Village. She holds a master’s degree in physical therapy form Stanford University.

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“I think it’s the classiest pool in all of Santa Barbara,” said resident Bill Boyd, who can be found enjoying water exercises on Tuesdays and Thursdays. “It’s a tremendous asset for this community. It’s one of the main reasons my wife and I moved in.”

The 16.5 X 8 meter indoor pool is consistently heated to around 88 degrees so no matter what time of year, residents can experience maximum enjoyment and comfort. The pool, hydrotherapy pool and adjacent fitness center, known collectively as the Vista del Monte Fitness and Aquatic Center, debuted about 20 years ago and in 2021 received a major remodel.

Much of the infrastructure was replaced including the heating, ventilation and air  conditioning system. The pool floor and walls were resurfaced and retiled. A durable non-slip surface was applied to the surrounding deck and a new lift has been installed for those needing help entering the water. Two large murals depicting ocean waves were added to the interior walls. Residents can enter the pool either by stairs, ramp or lift.

“Our goal was to transform the pool into something that you might see in a nice hotel or spa,” Executive Director Douglas Tucker said. “We want the Fitness and Aquatic Center to not only appeal to residents but to guests in the surrounding community as well. Resident Ardis Rowley said the pool helps her with physical therapy twice a week and that her husband, Don, is a big volleyball fan.

“We both thoroughly enjoy it,” Ardis said. “The gentle pool exercise classes are a big help to me and Don just loves the volleyball.”

Another volleyball fan is resident Marjorie Elkin, who has been using the pool for 20 years, even before she was a resident. “Water volleyball is my game,” she said enthusiastically. “And the way it’s designed with the tiled walls, murals and ceiling is very calming, fresh and nice.”

The Fitness and Aquatics Center is staffed by a team of specially trained fitness and wellness professionals. Supervised classes include strength training and balance classes, water aerobics and arthritis aquatics. The pool is also equipped for outpatient rehabilitative therapy. It is accessible by stairs, wheelchair accessible ramp or lift.

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In the late 1950s and early 1960s America’s Cold War with the Soviet Union was in full  swing and resident Bob Soth was smack in the middle. Bob, an up and coming world-class long-distance runner, had one thing on his mind … “Beat the Russians!”

Bob’s best finish at an Amateur Athletic Union meet was third in the 10,000 Meters in 1959. He also placed fourth in the 5,000 Meters in 1956 and 1960. Bob won a bronze medal in the 10K  at the 1959 Pan American Games. It’s now July 1959 and Bob faced his biggest challenge, competing against two elite Russian runners in the 10,000 Metres.

The USA-USSR dual meet was held at Franklin Field in Philadelphia and Bob was one of the two American entrants. It was a brutally hot July day, and the pace was slow. At around 8,000 Meters, the two Soviet runners led, followed by Bob. One of the Soviets was overcome by heat and Bob made his move into second place.  But Bob shortly also fell victim to the heat, running in an odd, backward lean indicating he was in serious trouble. After almost a full lap of that, he collapsed and became unconscious. Fortunately, he fully recovered and no long-term damage ensued.

“Sure I was disappointed but I was competing against two top-notch Russian athletes,” he said. “There was a lot to be proud of. At that time in history, all athletes wanted to beat the Russians.” Although defeated in that race, it has become known in racing circles as a meet that displayed Bob’s competitive spirit. So much so that Bob went on to compete in the 1960 Olympics in Rome and placed seventh in one of the preliminary heats failing to make the finals in the Men’s 5,000 Meters.

“I learned a lot as a competitive runner about my self-worth and gained a lot of confidence that helped me as a teacher and in life in general,” Bob said. Bob competed a few more years but then decided to pursue a career as a high school teacher and part-time track coach.

Bob continued to go for the gold when looking for a retirement community. At Walnut Village Bob felt an immediate feeling of friendship. And if there is any doubt Bob enjoys living at Walnut Village just look at his name tag. “I’m a happy Villager,” it says, and Bob would not have it any other way.

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Staying fit, independent and preventing falls are the goals of many residents.

That is why the community offers a customized fitness program designed to increase energy and vitality, improve muscular strength, balance, cardiovascular health, and confidence. One of the ways they do this is by using HUR, a specialized strength training solution specifically designed for older adults in senior living communities and skilled nursing rehabilitation centers. The equipment, developed from research by Helsinki University Research (HUR) in Finland, provides a safe, easy to use, and effective full body workout for wellness, preventive, rehabilitative, and maintenance training.

“What makes the HUR equipment unique is its versatility and ease of use,” said Sunny View’s Wellness Coordinator Alicia Estrada. “It uses smart technology to remember the user, is designed for ease of getting on and off, and allows residents to work out on their own schedules. Making exercising fun and something residents can do on their own increases participation. We have seen that happen here at Sunny View.”

Using the equipment is simple. Residents first meet with Alicia and establish goals such as improving strength, stamina or a desire to work on a specific part of the body, like arms or legs. Alicia develops an individual program for each resident and enters that person’s information into a database. Residents are then given a wristband that they can scan into the HUR system.

The high-tech machines are linked to a computer, which automatically determines a user’s workout based on a routine pre-programmed into the wristband. Alicia receives feedback from the system and can adjust routines as needed. Feedback also includes attendance and progress reports. This is particularly helpful for residents undergoing rehabilitation.

Fall prevention is key in senior communities because falls are so problematic. One in three Americans over the age of 65 falls every year, putting them at risk for debilitating fractures, according to the U.S. Centers for Disease Control and Prevention.

Alicia said after reading several studies on fall prevention, she initiated her own study that found residents who exercised more were less likely to fall.

The HUR equipment uses computerized air pressure that is gentler on aging joints, according to the company. The resistance is smoother and simulates muscle movement compared to weight stacking machines.

“I like the concept of working out on my own,” said resident Don Garabedian. “I just scan my wristband and I’m all set. Everything is set up automatically for me.”

“This equipment has made me more independent,” said resident Linda Smith. “I’ve been working out since September and I have noticed a difference.”

The HUR machines join a list of wellness amenities at Sunny View including the innovative anti-gravity treadmill and CyberCycle.

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