Fit and Fall Proof ™

Idaho's Fit and Fall Proof classes help older adults to maintain an independent, freely functioning lifestyle.

About Fit & 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.

While falls pose a significant risk to the older adult population, there are preventive measures that can be taken that significantly improve older adults ability to remain self-sufficient, healthy, and independent in their own homes. 

Fit and Fall Proof™ is changing lives! Results for attendees who participated in the pre- and post- Timed Up and Go test demonstrate great improvement in mobility after participating for 10 weeks.  New participants show the greatest improvement in mobility. 

 

An older couple using weights to workout
Fit and Fall Proof™ Brochure
Fit and Fall Proof Results after 10 Weeks
7 in 10
participants report improvements in their physical functioning, such as performing activities of daily living or walking
3 in 4
participants report an increase in their energy levels and improved mental health.

Fit and Fall Proof™ Workout

Remote video URL

FAQs

What are some of the benefits to Fit and Fall Proof ™?

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
How do Fit and Fall Proof ™ classes work?

 

  • 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
Can I exercise at home?

If you are interested in trying a FFP class in the comfort of your own home, here are two exercise routines to try today:

  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
       

Before you begin any exercise program:

  • Talk to your doctor to make sure you are ready to begin exercising
  • Wear non-slip shoes with closed toes
  • Remove any trip hazards, such as loose rugs, cords, books, or pets 
  • Stay hydrated! Drink water often
Are there any reference testimonials?

Here's are few Fit and Fall Proof™ testimonials

"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 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 barely 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