Fit and Fall Proof™
Fit and Fall Proof™ (FFP), is an exercise-based fall prevention program for older adults in Idaho. Using a combination of federal (Preventive Health and Health Services Block Grant) and state dollars, Idaho's Physical Activity and Nutrition Program (IPAN) works with the seven public health districts to administer the program in Idaho communities.
FFP was developed by professors from Boise State University and the College of Southern Idaho. Exercise classes focus on functional fitness to reduce risk of falling. Local volunteer leaders are trained to teach classes in their communities, typically held in places such as senior centers, community centers, churches, libraries and hospitals.
FFP Classes Enable Older Adults to:
- Maintain an independent, freely functioning life-style
- 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
How FFP Classes Work:
- Most classes are offered for free or at low-cost
- Classes meet two to three times a week for 45-60 minutes
- Classes run for six to ten weeks; some are offered on an ongoing basis
- Participants are encouraged to do an 8-foot timed "Up and Go" test on the first and last day of class to evaluate their progress
Fit and Fall Proof™ helped more than 5,700 Idaho adults stay fit, prevent falls, and form lasting friendships in nearly 80 active class sites statewide during FY2010.
In addition, more than 2,500 participants recorded pre and post "Up and Go" scores. The average improvement in post "Up and Go" tests (i.e. performed the post-test faster after six to ten weeks of FFP classes) was 9%. New participants show statistically greater improvement in post-testing than seasoned participants.
Where to find classes:
Click on the Public Health District links below to find classes in your area.
Evidence-Based Research: Terry-Ann Spitzer-Gibson; Ph.D., Professor of Kinesiology at Boise State University and one of Fit and Fall Proof's™ developers, has concluded a controlled research study of the Fit and Fall Proof™ program curricula and has written and submitted a final report to peer-reviewed journals and periodicals for publication.
Anecdotal Success:
"In the last month - my doctor told me I have diabetes. He said with diet and exercise I may not have to take insulin. The [Fit and Fall Proof™] class is great! We have fun as well as exercise. So far I have lost 7 lbs and have so much more energy. Thanks for being there when I needed a jump start."
- Eunice, Homedale
"Before I started Fit & Fall [sic] my balance was so bad that I could not stand on one foot. My wrist was weak and painful, that I could not open a jar. Now after completing this class and practicing the exercises at home I am able to stand on one foot with good balance. My wrist has improved so much I can open jars now without pain. I really enjoyed the class and plan to continue next session."
- Nancy, Weiser
“This class has kept me out of a wheelchair. I have osteoarthritis and fibromyalgia and I am hoping to avoid surgery and pain meds. I just take over-the-counter pain meds. The class has helped my attitude because the class is so much fun. I don’t miss unless it is to go fishing.”
- Jean, Troy
"I have become more aware of my body and balance. If I miss the class I notice I'm not as flexible. I feel invigorated and very positive after class."
- Dorothy, Garden City
"Before coming to this class I could bearly [sic] bend down to tie my shoes. Now it's much easier. It also helps me keep my blood sugar down...Thank you for helping me stay fit."
- David, Boise
"One of our class leaders has had her hip replacement & has bad knees. At the beginning fo class she couldn't get out of a chair without using her hands on the chair to push herself up. Now she can rise just using her legs! Look, Ma, no hands! I have personally experienced an increase in arm definition and more confidence in my 'agility.'"
- Karin, Middleton