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January 23, 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 functional exercises that 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

Fall Prevention

Every year, one in three older adults falls. The results of a single fall can be fairly minor, such as a sprain or strain, to severe, such a hip fractures and head trauma. The good news is that falls are largely preventable. 

Facts about falls: 
  • Unintentional falls affect one in three adults 65 years of age and older, at least once a year.

  • One out of five falls causes a serious injury, such as broken bones or a head injury.

  • More than half of all accidental injury deaths to the 65-plus age group were due to accidental falls (CDC, 2009).

  • Falls are the leading cause of accidental injury deaths among Idahoans aged 65 and older.
    • 86% of accidental deaths by falls occurred among those aged 65 and older. 
    • The death rate for Idaho residents 85 and older witnessed the largest increase (125%) from 2005 to 2014.


  • Falls are also the most common cause of nonfatal injuries (such as fractures of the hip, spine, forearm, and leg) and hospital admissions for trauma. 
    • Idaho Emergency Medical Services (EMS) responded to more than 6,800 fall-related calls in 2013. 

  • According to the CDC, in 2010, 2.3 million nonfatal fall injuries among older adults were treated in emergency departments and more than 662,000 of these patients were hospitalized.

  • In 2010, the direct medical costs of falls, adjusted for inflation, was $34 billion (CDC, 2015). 
According to the Centers for Disease Control and Prevention (CDC), many people who fall develop a fear of falling which may cause them to limit their activities. However, being less active leads to a reduction in mobility and physical fitness, which increases ones actual risk of falling.

Source: Centers for Disease Control and Prevention. Falls Among Older Adults: An Overview 
Idaho Bureau of Vital Records and Health Statistics, Department of Health & Welfare. 01/2014.

The death rates from falls among older men and women have risen sharply over the past decade.

  • In 2010, about 21,700 older adults died from unintentional fall injuries.

  • Men are more likely than women to die from a fall.  

  • After taking age into account, the fall death rate in 2010 was 40% higher for men than for women. 

  • Older whites are 2.4 times more likely to die from falls as their black counterparts.

  • Rates also differ by ethnicity. Older non-Hispanics have higher fatal fall rates than Hispanics.
Source: Centers for Disease Control and Prevention. Falls Among Older Adults: An Overview 
  • People age 75 and older who fall are four to five times more likely than those age 65 to 74 to be admitted to a long-term care facility for a year or longer.

  • Rates of fall-related fractures among older women are more than twice those for men.

  • Over 95% of hip fractures are caused by falls. In 2010, there were 258,000 hip fractures and the rate for women was almost twice the rate for men.

  • White women have significantly higher hip fracture rates than black women.

Source: Centers for Disease Control and Prevention. Falls Among Older Adults: An Overview 

Most falls among older adults are the result of lower body weakness and problems with walking and balance. 

Other risks for falling include:

  • Taking four or more medications a day:
    • Taking medications for anxiety, depression, mental illness, etc.
    • These medications can cause dizziness, drowsiness, or loss of balance.

  • Visual impairments:
    • Common eye conditions include cataracts, glaucoma, and macular degeneration, which impair vision and can lead to loss of balance and falls. 

  • Chronic health conditions:
    • Such as arthritis, osteoporosis, heart disease and diabetes.

Exercise programs have shown success in preventing falls among older adults. Many programs have shown improvements in balance, strength, flexibility, and endurance. Other successful methods to prevent falls include:  

  • Regular exercise: Exercises that focuses on strength, balance, and flexibility greatly reduce the risk of falls. Exercises that focus on increasing strength in the legs, core, and hips are the most beneficial.

  • Home safety inspections: To remedy potential trip hazards, such as loose rugs and cords, slippery surfaces, unsafe stairwells, etc. 

  • Installing safety devices: Such as grab bars, railings, and improved lighting. 

  • Vision checks: At least every two years, have your vision checked to catch and manage eye conditions early. 

  • Medication reviews: Regular reviews by your physician or pharmacist will help eliminate any possible side-effects or interactions of medications. 

  • Annual medical check-ups: Stay up-to-date on your health conditions and self-management and have any health questions you may have answered by your physician. 

Source: Centers for Disease Control and Prevention. Falls Among Older Adults: An Overview