Promoting and protecting the health and safety of all Idahoans
Español    Idaho.gov    About Us    Contact Us    Careers   
July 20, 2017

Fit and Fall Proof™

Developed in Idaho 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 teach classes in their communities. Classes are held in places such as senior centers, community centers, churches, libraries and hospitals.

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
  • Most classes are offered for free or at low-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

You can make a difference in the lives of older adults

Volunteer with Fit and Fall Proof™

Share your time, energy, inspiration, and expertise by becoming a Fit and Fall Proof™ class leader.

For information about volunteering with Fit and Fall Proof™, contact the local health district program coordinator in your region: 

Panhandle Health District

Public Health - Idaho North Central District

Southwest Public Health District

Central District Health Department

South Central Public Health District

Southeastern Idaho Public Health

Eastern Idaho Public Health District

"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 of 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

If you are interested in trying a FFP class in the comfort of your own home, here are two workouts:

  1. This FFP video was created in 2015 as the exclusive video for FFP, led by FFP Master Trainers: FFP Video
  2. This 30-minute at home FFP exercise video was created by interns at the Eastern Idaho Public Health Department: Sample Class