September 30, 2025 • 46 mins
Leading health specialist/radio show host, and award-winning author Nancy Addison talks with John Bone, an active Texan, who was a soccer player, Eagle Scout and scout master, small business owner, and now enjoys teaching fitness training, gardening, dancing, and cooking classes in his community. They discuss the dynamics of physical health and wellness. John expands on easy ways you can enjoy life with less physical challenges by adding some different exercises and strength to your daily life.
Organic Healthy Lifestyle is broadcast live Tuesdays at 3PM ET Music on W4CY Radio (www.w4cy.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com Organic Healthy Lifestyle is viewed on Talk 4 TV (www.talk4tv.com).
Organic Healthy Lifestyle Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.
Organic Healthy Lifestyle is broadcast live Tuesdays at 3PM ET Music on W4CY Radio (www.w4cy.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com Organic Healthy Lifestyle is viewed on Talk 4 TV (www.talk4tv.com).
Organic Healthy Lifestyle Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.
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Episode Transcript
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Speaker 1 (00:00):
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guests should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:36):
Welcome beautiful people to organic healthy lifestyle and I'm Nancy Addison,
your host, and I would love everyone to just take
a deep breath and let out any stress that you
might be holding in your body and just relax. And
I love to start off my show with a prayer.
I think it just frames the show in such a
(00:58):
beautiful way. So if you'll join me in whichever way
you would like, I would appreciate it. I just ask
our divine creator to please allow your love for us
to extinguish any fear that we may have, enable us
to become quiet and focused on your spirit of divine love.
Maybe we feel the waves of peace washing over us
(01:21):
in the earth and clearing away any anxiety or negative situations.
We claim and declare your grace, love and promises, and
gratefully accept your gifts of strength, compassion, fortitude, flexibility, wisdom, insight,
and perfect health bring peace to our souls. That pass
(01:42):
all worldly understanding and make us a light for others
to see your strength. And I ask this in the
highest good of all concerned, for everyone listening now and
everyone listening in the future.
Speaker 3 (01:55):
Thank you, And so it is.
Speaker 2 (01:57):
And I just want to give a really quick shout
out to Dean Piper and W four CY Radio, who
I've been doing my show with for twelve years. It's
quite amazing. I'm not even sure which show this is
is like five hundred or thirty, but now in the
top one hundred podcasts for nutrition and one of the
(02:20):
top one hundred podcasts for health and healthy eating. So
thank you all, you wonderful listeners for joining me on
the show, and everyone around the world. I know I
have about fifty eight countries that listen to me, and
I am so grateful for you sharing your valuable time
with me each week. And today y'all are in for
(02:42):
a really special treat. This is actually a friend of
mine and his name is John Bone and he is
just a very special person. And he is a Texan,
and you know I'm a Texan, so we love our
Texans friends. And he is teaching an exercise class that
(03:03):
I go to twice a week and he is going
to share some wonderful information with us today on fitness
and staying healthy, especially as we get older. Welcome to
the show today, John.
Speaker 4 (03:17):
Thank you. I'm glad to be here.
Speaker 3 (03:19):
Thank you.
Speaker 2 (03:20):
Well you started volunteering and teaching this beautiful class called
that everybody, you're going to love this. It's called Falling
is Not an Option, and it's really training messles for balance.
And you know, John, when you started teaching it, everybody
in town was just saying, oh my goodness, I am
(03:42):
getting in such better shape going to this class. And
I was actually intimidated to go because I had fallen
down about five years ago and broken my arm.
Speaker 3 (03:53):
And I had been a dancer.
Speaker 2 (03:56):
I had actually been in a dance company in London
when I was in college and danced most of my life.
But when I fell I just went into kin freeze
panic mode, like I was so afraid of falling and
breaking something else, and I just kind of got totally
out of shape and I was like, oh my goodness,
can I even do this class? And then I just
(04:20):
you know, pulled myself together and got the nerve to
come and started doing it. And I will tell you
it has really changed my life for the better. And
that's why one of the reasons I've asked you to
be on the show today. You just love for you
to share with everyone a little bit about how you
(04:40):
came to teaching this class and why you think it's important.
Speaker 4 (04:45):
Well, thank you.
Speaker 5 (04:46):
I last October something either God put this thought in
my head. I felt guided, I felt called because we're
in a small town. But even in the in the
place of I lived in Houston, it's the very vibrant community.
He always heard someone falling. And today, in this small
(05:07):
town that we're in, at least once a week you
hear someone say, oh my gosh, did you hear that
So and so fell? And I started thinking about my
journey and my journey was impacted about four or five
years ago when I started martial arts and I started
training with a branch of kung fu that was very
(05:29):
non aggressive but very strength training, balance training. And then
I've also has been going to a personal trainer for
about the same amount of time. And you're talking to
a guy who is absolutely just I did not need
a personal trainer.
Speaker 4 (05:46):
I can do this myself.
Speaker 5 (05:47):
And so I finally said, Okay, I'll give it a try,
and it was the best thing I've ever done. But
I started to realize after about three or four years
of this combined training that I felt more stable, and
I was saying, why is that? And I think it's
indicative of all of this because I am I am
just your average Joe, just like everybody else. I have
(06:09):
not spent my life in some gym training. I am
just like you. And I just felt called to say,
you know, I think there's a message here and it
needs to get out because we're all in the same
boat together. We're two legged or two footed. We gravity
is not our friend, and when you start to get
(06:29):
over fifty years old, it's I'm learning that our muscles
naturally weaken, but the ones that we can the most
are our thigh muscles and our calf muscles. And so
I just felt the call and I just decided, you know,
you've got one life to live. Let's see what happens.
I think we can do this together. And I decided
(06:50):
because I.
Speaker 4 (06:50):
Like to dance.
Speaker 5 (06:51):
Amy and I my wife and I we love to dance.
And you know, everyone goes to weddings and you get
out there and you dance it up. And I started
realizing why am I getting tired doing the two step?
And why are my legs hurting? And so all of
us want to enjoy a very active life. But a fall.
(07:12):
If you look at the statistics, fifty percent who fall over,
fifty end up in really bad shape, near death or
death within a year.
Speaker 4 (07:21):
Sixty percent have long term health issues.
Speaker 5 (07:25):
And it's it's staggering when you see a simple move
and a simple fall.
Speaker 4 (07:31):
You have no warning.
Speaker 5 (07:33):
It's not it's you know, we talk about our how
can we live healthier, how can we eat better? How
can we eat better foods? How can we increase our activity?
But I think there's a hidden message out there or
this is not talked about a falling, and it's this
class has really taken on a really fun experience.
Speaker 4 (07:56):
And I love to use music.
Speaker 5 (07:58):
We dance in a sense, we work out to the beat.
And I'm probably just like everybody else that if you
put me in a gym and say all right, drop
and give me twenty I'm not going to do that.
But hit me out on the soccer field, a baseball football,
have me row a boat.
Speaker 4 (08:17):
Absolutely, I'll do it.
Speaker 5 (08:19):
So how are you going to bring that joy and
fun and wanting desire to work out. Well, you put
some music to it, you put some good tunes that
you grew up with, and you have a group of
people that do it together.
Speaker 4 (08:32):
It's the perfect combination.
Speaker 5 (08:33):
And everyone's kind of loving being there together, having fellowship
and we're working out some muscles that we haven't touched
in a long time, and it's been really good.
Speaker 2 (08:44):
I love it, and the music is one of my
favorite parts because I'm a dancer. I love to dance too,
and I kind of like you, but I'm probably a
little older than you are. I'm seventy, and our class
is such a wonderful array of our community people.
Speaker 3 (09:01):
I mean everywhere from I think.
Speaker 2 (09:02):
Forty years old up to like ninety two or something.
Speaker 4 (09:06):
I can right, yeah, I think so, And I'll.
Speaker 3 (09:10):
Tell you when I get tired.
Speaker 2 (09:12):
I look up there at you know, Harriet or somebody
who's like eighty seven, and I'm like, Okay.
Speaker 3 (09:19):
I can do this.
Speaker 2 (09:20):
And I love the fact that you kind of do
it kind of as kind of an intermittent training kind
of where you kind of do short bursts of high intensity,
but then you take breaks between it. And one of
the things that I've been learning about is that that
is actually one of the better types of exercise for everyone.
(09:43):
And in fact, you can burn up more fat like
thirty six percent doing exercise like that instead of like
just like continually running or something of that sort. And
then you add weights to our our exercises here and there,
and you know when you when we do weights, and
(10:05):
that's when we actually build bone strength, and it also
increases your metabolism. And after you finish that exercise, I
think that your your metabolism is elevated for like thirty
nine hours afterwards, true right weight training. So you know,
(10:25):
we're getting rid of extra excess, you know, fat we
may not need. And we're also building that strength in
our in our muscles. And I know you really do
concentrate on our legs and our hips and really balancing
and I just I mean just getting up and down
on one leg like you have us doing. I don't
(10:46):
know if I'm totally up there yet, but I'm getting better. Well.
Speaker 5 (10:53):
It's funny because if you think about getting in the car,
getting out of a car, working at your debt, we
always assume the best.
Speaker 4 (11:04):
We don't assume the worst. And worst is some.
Speaker 5 (11:09):
Action or some thing could knock you off your balance,
if you're walking, if you're at a restaurant, if you're
at the grocery store. Because we think we're in control,
but we're really not. And so I'll give you a story.
So I'm in high school band. I played the French horn.
We're in marching band. We practice on a Saturday during
(11:31):
the summer in Texas.
Speaker 4 (11:32):
That's hot. We're on black asphalt.
Speaker 5 (11:35):
The band director is, there's about one hundred and fifty
in the band. We're having to stand at attention. What
do you do when you stand at attention? You lock
your knees. What do you do in the morning if
you haven't had your breakfast, your blood sugar is lower.
Speaker 4 (11:48):
It happened to me.
Speaker 5 (11:50):
So we're standing at attention for like minutes, which seemed
like hours. I started to see stars. I blanked out.
I went straight down. I crunched that french horn. My
head went backwards.
Speaker 4 (12:03):
I had a rock embedded into my chin, and everyone's like, whoa,
I'll never forget it.
Speaker 5 (12:09):
Falling has There are so many ways to fall, and
it doesn't You don't have to be old out of shape.
Speaker 4 (12:17):
I mean you can.
Speaker 5 (12:17):
It can happen in a moment's notice, and it's gravity
is we had we we minimize how strong gravity is
when you're sitting on a chair or a bed. Like
my my son's mother in law, she was simply sitting
on the edge of a bed putting her her pants on.
(12:41):
Somehow she slipped. She she lost a balance just by
sitting on the corner of the bed. She went down,
She stuck out her hand. She now has three pins
in her wrist because she she cracked and broke all
those bones. It happened just simply immediately. And I don't know,
it's kind of a it's kind of a hidden danger
(13:03):
that we really don't talk about a lot. But this
class has brought together a message that's the third leg
of this messages in industry, my companies, we do a
lot of work on corporate sites and that includes installers
(13:24):
going out and installing things in buildings outside inside. And
so Osha has a huge training class that all of
the guys have to go to get your Osha ten
or Osha thirty. Well, go back to your home. What
do you do a lot when you need to reach
up and grab the crock pot out of a high
shelf that you've put up there because you never use it,
(13:45):
but maybe once or twice a year you get your
steps tool out right, well.
Speaker 3 (13:50):
Hopefully late or not.
Speaker 5 (13:53):
Falling from a ladder, either putting up Christmas lights or
in your kitchen happens all the time. And the reason
that is is because we get up there, it's just
out of reach and we lean out, we reach to
get something and boom. If you're putting up lights, you're
standing on either the top or the second to the
(14:14):
top run, which is absolutely not safe. So our guys
do ladder training, slip trip, slip trip, and fall training.
But yet when you go in to the average person
in their home, when you when you elevate, standing on
a chair, standing on a ladder, it happens a lot
and we and we don't talk about it that much.
Speaker 2 (14:35):
Well, I have to admit this has been a real
educational experience for me.
Speaker 3 (14:41):
And it's not just older people.
Speaker 2 (14:44):
I mean, I know a young person who is literally
blowing up balloons what day for a birthday party and
I don't know, blowing the air into the balloon or something.
She blacked out, just blocked out and passed out. And
I don't even think she was outside in the heat.
And but you know, we we have these things that happen,
(15:08):
and if we are you know, messley in shape and prepared,
I think it really helps. And you've also discussed different
ways where you know, people focus on going up and
downstairs or even just walking from here. The other day
(15:28):
you mentioned something about walking on cobblestones, right, can you
can you share a little bit about that what you
were sharing with that.
Speaker 5 (15:38):
Yeah, And I've prefased this by saying, I truly am
just like.
Speaker 4 (15:44):
You and everybody else.
Speaker 5 (15:45):
I'm not a doctor, I'm not a personal certified trainer,
but I've I've done a lot of research and I've
I've gained such an amazing I guess foundation from a
lot of these professionals and doctors, and I'm.
Speaker 4 (15:59):
Facilitating that information out there.
Speaker 5 (16:01):
And one of them was, in a sense, we don't
practice walking on slippery surfaces, uneven surfaces because naturally we
all say, oh, I don't want to walk on that,
I want to walk on the flat surface. Well, unfortunately
that doesn't give you practice. Well when you do on
(16:22):
a hike or walking downstairs on a rainy day at
some place that's you're with your family, the kids, or friends.
Speaker 4 (16:33):
The idea is.
Speaker 5 (16:35):
We need to be training ourselves, training our feet, to
remember what it was like when we were young, that
we could walk over anything. And now as we've gotten
a little bit more intimidated or scared or fearful of falling,
we default into the most safe decision.
Speaker 4 (16:55):
Well, it's just all.
Speaker 5 (16:56):
And the other thing I do in the class is
we actually practice. I said, let's let's do a demonstration,
and then when you go home, I want you to
practice falling off your chair. I want you to practice
walking on cobblestones because one day when you're at some
I don't know, someplace where you have to walk on
(17:18):
the cobblestone or the uneven surface, you're prepared.
Speaker 4 (17:21):
And it just makes a lot of sense.
Speaker 3 (17:24):
Yes, it really does.
Speaker 2 (17:25):
And my daughter just married a man from France, and
so his family lives in this little village in southern
France and there are virtually just about all the all
the pathways from cobblestone and you know, of course it's
beautiful and I love it, but you know, you want
to wear the appropriate shoes. You can't really walk around
(17:46):
there in anything like a heel, right, And it really
does make you focus on your balance in how you're
moving through these these areas of your life so that
you know, I'm trying to keep up with my grandchildren
and I'm also maneuvering the cobblestones. That's right, and it's
(18:11):
it really has been an eye opening experience.
Speaker 3 (18:16):
And it's not just me.
Speaker 2 (18:18):
I mean even my children, who are you know, in
their late thirties early forties. You know, this is something
that even they are becoming aware of because you know,
they're running after the kids or trying to keep up
with them in different activities, and you know, the last
thing they want to do is get hurt themselves. So
you know, missing on some of these things is is,
(18:41):
I think, really just a smart thing to do.
Speaker 4 (18:46):
Right. Yeah.
Speaker 5 (18:49):
Something that came to me was, well, I'll tell you
a story. A friend of mine, they're very active. They
go to Orange Theory. So they get there at four
thirty morning, they do the cycling and she's a teacher.
Well it's that means she's got to get home, get showered, dressed,
and go. Well that means she's in a hurry. Okay,
So she gets home, she takes off her shoes. Guess what,
(19:12):
her socks and her feet they're moist, they're wet, she
runs into the bathroom, slips balls bam. She now has
she had what a three month recovery for all the
surgeries and the pins, and a simple active where she's active, strong.
She's a former dancer. But if you were to rewind
the tape, you say, okay, Cheryl, slow down, don't run,
(19:36):
but recognize in the bathroom it's wet working out when
your socks are off.
Speaker 4 (19:42):
Okay. So what do we do.
Speaker 5 (19:45):
In the class is I try to work in some
little pearl or some story or some awareness because truly
it's an awareness factor because we just.
Speaker 4 (19:56):
Don't think about it.
Speaker 5 (19:59):
If we could combine this, I want to be healthy,
like what you do with nutrition Lee, having a healthy
live style, recognizing the risks that we don't understand.
Speaker 4 (20:11):
Combine that with your.
Speaker 5 (20:13):
Leg muscles, especially if you think about your I'll call
it your mid section lower torso, so your lower torso
down to your thighs, your hamstrings, your calves, your shin muscles,
your ankles, those are going to weaken quicker because you
take them from Granted, we sit a lot our arms,
(20:36):
our shoulders, they have more action every day than our glutes,
our bottom. So this class focuses on squats, lunges, calf
We do a lot of heels up on the steps.
And then what all of us do a lot of
is we walk up and downstairs like what you just mentioned.
(20:56):
And if you were to look at stats of people
falling down the stairs, ninety percent of them fall backwards,
because if you're walking up, chances are if you've missed
a step, you may fall forward a little bit, but
then gravity takes you tumbling down the stairs. If you're
walking down the stairs, likely you're going to slip and
(21:19):
your head's gonna hit, your back's going to hit, and
so we don't really fully we're not fully aware of
this this danger. And so in the class, what I'm
trying to do is say, even though we are all
taught to stand up, stand up tall, good posture, and
we're always I was said bring your feet together, in
(21:39):
the class, I'm stressing wider stance because if you have
a wider stance, you've increased your footprint and you're less
likely to get off, you know, be off balance. If
you're going to walk upstairs, you hang on to a rail,
but make sure that you spread your feet out as
you walk up.
Speaker 4 (21:58):
And some students are students.
Speaker 5 (22:01):
Some of the people coming to the class and we'll
say I tried that, and it actually I feel better
and it's just a little tweak.
Speaker 4 (22:07):
And that's what.
Speaker 5 (22:08):
I'm enjoying about the class, because we're trying to put
a real life, everyday experience into this training class versus
just let's just build muscles.
Speaker 4 (22:17):
That's that's that's why I get a big pick at it.
Speaker 2 (22:20):
I love it, and you know, you're making people feel
more more stable, balanced, and in our little town there
are little areas which I really actually don't want to
change where it is more old fashioned walkways and people
do have to really think about, you know, the balance
and walking more carefully, and you know that part I
(22:43):
actually love. But one of the things that has been
really great about your class, John, is I'm seeing a
lot of the men in the town joining the class,
men that I've never seen in any of the other
exercise classes. And many are even I mean, and some
of them are really younger and some of them are
really much older, and it's really fantastic and I see
(23:09):
them smiling and really enjoying it, and I think it's
also getting them to get out and you know, be
more involved in the community as well.
Speaker 3 (23:19):
And I think in many ways what we need to
do all over the world.
Speaker 2 (23:25):
And I'm really encouraging everyone all over the world as
I volunteer in town. Here, John is volunteering in town
and giving a little something of your pearl of wisdom,
whatever it may be here with your community.
Speaker 3 (23:40):
Get involved.
Speaker 2 (23:41):
Don't just depend on, you know, any kind of like
technology or some kind of corporation to do it for you.
After the whole COVID experience, we've all learned we need
to connect with our neighbors to connect with the community.
We need to be involved and share what you're able
(24:04):
to share, right, And it makes your whole community so
much happier and healthier and.
Speaker 3 (24:14):
Connected.
Speaker 2 (24:15):
And I have to admit, living out in the country
likely do it is wonderful that I know so many
people that live around here. When I moved out here
not knowing anybody. And I've always told people if you're
moving somewhere and you don't know anybody, or if you
get isolated and maybe your spouse has died and you're lonely,
(24:37):
go volunteer. And it always empowers you and makes you
feel better whenever you're volunteering. It's empowering and you don't
feel so helpless, right, absolutely, And also around the holidays
when people get really lonely around the holidays, get out
there and volunteer because other peopleeople are probably doing that
(25:01):
same thing. And if you volunteer at something you love,
you're going to meet people who love doing the same thing.
Speaker 4 (25:06):
Yeah, I totally I agree.
Speaker 5 (25:09):
I'll tell you an interesting angle that I you touched on.
When we gather around this town or any town, when
you go to an event, it could be a church dinner,
it could be a dance, could be a wine bar.
You're we're together, you're standing, you're you're you're, you're socializing.
And so this this happened at Prost And there is
(25:32):
a little step up to get to one area, and
then you walk of a few steps and there's another
step up.
Speaker 4 (25:39):
So it's a plateaued area, not flat, you know, not
all at the same level.
Speaker 5 (25:43):
Well, so I'm sitting there talking to several and I
know that I'm standing right next to that step up,
and in my head I'm thinking, don't forget.
Speaker 4 (25:53):
If you turn around, it's a step up.
Speaker 5 (25:55):
Okay, Well, guess what the person I'm talking to She
didn't think of that. Right next to me, I'm thinking it.
She turns trips and bams she went down. And so
in the class, one of the things, one of the
lessons that I was talking about quick five minute lesson
was we all have a duty to recognize if there's
(26:16):
an area that's likely to cause somebody to fall. We
need we're together in this beef, have the guts to
be proactive say grab somebody by the arm, the shoulder,
say oh watch out. And I'm not suggesting that all
of us should go just wrap our whole arms around
somebody as they're walking, but.
Speaker 4 (26:35):
I think we all need to be spotters.
Speaker 5 (26:38):
And I use that training seriously because if Nancy and
I are walking along and we're talking and I'm looking
at a slippery surface that we're about to come to,
I should say, hey, wait a minute now. If I
just reach over and grab her wrist and say be careful,
she's going to fall. But if I grab her upper
(27:02):
forearm and her almost almost like you would grab somebody
that can't walk and say, let's be careful. Whatever it takes.
If your community, if you want to be proactive and help,
make sure you help. But don't just sit there and
hold them by the peeking and say be careful because
they're going to go down. And I'm a living example
(27:24):
of that. I should have turned to Carol and said
watch out and hold her, because I would have prevented
her fall. And recognizing these fall risks is just not
something we talk about, and it's kind of a volunteer.
Get out there, but be proactive and don't be shy.
Speaker 3 (27:42):
Yea, so totally agree with you. It's such a good point.
Speaker 2 (27:47):
And also, I know we've all been in stores where
you've noticed that somebody spilled something, and I know it's
been more than ones where I almost fell down when
I hit that little spot or that slippery spot or
you know, whatever it may be. And I just encourage everybody,
and this is what I do. I go get someone
(28:09):
and I say, hey, there is you know, a broken
bottle over here. There's you know, somebody spilled something and
somebody's going to fall down, and y'all need to clean
this up, you know, and let them know. Don't just
walk off, because you know, somebody who's very important in
your life may come along right behind you and actually
(28:30):
hit that slippery spot and have their feet go right
up from under them. So you know, we do need
to look out for each other. I really believe that,
and I think we all need to stick together. And John,
we were getting some questions here from some listeners, so
let's see what we've got here. Donna is asking, do
(28:50):
you feel it is mind over matter thing when we
think about falling.
Speaker 5 (28:56):
Well, I feel like it's a lack of awareness as
far as mind over because we assume we're not going
to fall. I know that answers that question.
Speaker 2 (29:07):
But well, maybe IDAs maybe the idis is going to say,
she's asking, is it better to practice things before they happen?
And does practicing really help making the messle memory?
Speaker 5 (29:19):
Yes, so practicing we We've I've demonstrated several practice elements.
One is just imagine and do this on a carpet,
sit on your bed and pretend you slipped and fall.
Try to do it in a way that you're not
(29:40):
putting yourself at risk. But practice instead of stiff arming,
practice what I call the crumble or the slow roll,
and that is try to hit your knees first, your hip,
your your elbow and a roll versus sticking out your
arm and that muscle memory you never know when it's
(30:01):
going to happen, and you don't know if you're going
to remember. But several people in the class have said, oh,
my gosh, John, I fell and I started to realize,
and I think I prevented an arm brake because I
tried to roll. Well, that's that means you practice it.
Speaker 4 (30:19):
To the point. Where is it muscle memory?
Speaker 5 (30:21):
Is it a mental stimulation that you say, oh in
that split second you just don't assume to stick your
arm out.
Speaker 4 (30:29):
I don't know. But the practice of getting up.
Speaker 5 (30:33):
I want to touch on something it's really important, which
is let's say, uh, you're by yourself, your phone is
not near you, you slip and.
Speaker 4 (30:41):
Fall, you're down. We practice what do you do well.
Speaker 5 (30:45):
I've encouraged people if you if you fall down and
you're by yourself, or even if there's someone in the room,
stay down, gather yourself because your your head just got jostled,
your brain just got bounced around a little bit.
Speaker 4 (31:00):
Do not try to get up. Immediately, stay down.
Speaker 5 (31:03):
And if someone runs up to you and says, oh,
let me pick you up, just say no, thank you.
I need to clear my head, make sure I'm okay.
Just stay down. So if you're lying on your back
because you just feil real hard. Stay down. The second
thing is look around and figure out why did you fall,
because the worst thing that you can do is get
(31:24):
right back up and then fall again because obviously you
didn't know.
Speaker 4 (31:29):
What caused you to fall.
Speaker 5 (31:31):
So just slow down, look around and if someone if
you happen to be a first responder and someone falls
and you run over there to try to help them,
you may fall too.
Speaker 4 (31:43):
So the idea is if.
Speaker 5 (31:44):
And when it happens, So practice the fall and then
practice getting up and work on the slow process versus
the quick process.
Speaker 4 (31:54):
And then the third thing is how do you get up?
Speaker 5 (31:57):
And if you're older, you realize I don't have the
streng practice crawling over to a chair and then slowly
figuring out how to position your legs to the point
where you can get back up with some sort of strategy.
Everybody is in a different spot, we all are different.
You need to find your own way to practice the
(32:20):
fall and practice the getting up. And because tomorrow, the
reason we're doing this class is because your legs are
weakening and you don't know it, and that's just that's
just human nature. This class is focusing on strengthening your
legs because when your legs, when you need those legs
(32:42):
to help you get up, that's a big deal.
Speaker 4 (32:45):
And we're not there.
Speaker 5 (32:46):
And this class by the squats and it heals up
and the lunges are preparing your legs to have the
strength to get up when most people can't. I'm highly
suggesting to practice because it does work the muscle memory,
but it also works actual the physics of how you
(33:09):
can get up.
Speaker 2 (33:10):
Osha' is such great advice, and I would like to
add to that if I made that you got to
catch your breath after.
Speaker 3 (33:17):
You fall, because.
Speaker 2 (33:19):
Sometimes it knocks the breath out of you or shut
you up, and you need to like get stabilized exactly.
Speaker 5 (33:29):
I have another thing that if next time you're at
an airport and you're sitting waiting on a plane, I
want you to just watch people's walk and you're going
to be amazed because you know, the question in my
mind is, well, why do we start to trip when
we get older? Well, what causes a trip in most
(33:50):
cases is only a quarter of an inch. It could
be a matt, it could be a raised surface that's
just a quarter inch. Because as we age and as
our lower section of our core and then our thighs.
We're not lifting our feet and we're also leaning forward.
(34:12):
And if you look at the physics as you lean forward,
it forces your your walk and your toes to be
closer to the front part of your shoe, which is drat,
which is almost abrazing or tripping on that carpet. If
you lean back, I'm talking to one percent. Lean back
(34:33):
and focus on your toes up as you walk. I
think you'll have at least a fifty percent less risk
of tripping just by doing that. But I would encourage
you just to observe people's walk and see how close
because as we get older, we lean forward, we shuffle
(34:55):
our feet and that is one of the main reasons
for falling. So I think it's just something you ought
to just take a take a second just to look
and observe the physics of walking and change that angle
and that allows your toes to be slightly elevated when
your foot goes forward.
Speaker 4 (35:13):
It's a simple thing, but it works.
Speaker 3 (35:16):
Oh my gosh, you're so right.
Speaker 2 (35:17):
And you know, I've noticed sometimes that I do not
pick up my feet well enough.
Speaker 3 (35:24):
I think that is so important.
Speaker 2 (35:26):
And you know, one of the things that we're working on,
and this is sentme. I've noticed, and especially with men
who did a lot of weight training. I know, you know,
a lot of men I grew up with were football
players and things like that, and they do a lot
of weight training, but they don't do stretching and they
don't you know, get flexible. And one of the things
(35:47):
that you have in our class is stretching and doing
certain exercises that I have to admit, it's not only
making my like my hips and my legs stronger, but
it's making me more flexible. And I think everybody's definitely
benefiting from from that.
Speaker 3 (36:06):
And I think men need.
Speaker 2 (36:08):
To stretch out those missiles because I think it's when
you get really stiff, and you know, city makes you
really stiff, and if you're really stiff and you're also
you know, getting weaker, then you are less likely to
be able to like roll with it if you do fall,
that's right, or something like that. So it's, you know,
(36:31):
I think it's important to do all of those things.
The other day when you were having class, I was
thinking of a ballet class I was in once in Dallas,
not that long ago. I want to say maybe twenty
five years ago, and I had this big, big, enormous
football player next to me in the on the bar
(36:52):
and he was taking our class and I was talking
to him, and he had been with the Dallas Cowboys,
and you know, he was really pretty young and he
had found ballet.
Speaker 6 (37:04):
And he.
Speaker 3 (37:07):
Looked at me and he was like, you know, if
I'd known.
Speaker 2 (37:10):
About this in high school, I think I would have
gone this direction. He said, you know, I think ballet
dancers are probably the best athletes in the world because
they have so much flexibility and so much control.
Speaker 3 (37:22):
He said, I have my teenage son in ballet. I
was like, oh, wow.
Speaker 2 (37:29):
Well he ended up loving it so much he ended
up moving to New York and joining a company.
Speaker 4 (37:36):
Wow.
Speaker 2 (37:37):
I know that was real impressive. But you know, you
have to really appreciate if you've ever done a ballet class,
it is absolute messile strength, to control and flexibility, and
so it contains all those, but it really builds your core,
which is one of the things that you have really
been focusing on is building up that core. And that's
(38:01):
where I had really gotten two week in that after
my fall, when I had just kind of shut down
and decided I was never going to fall again. But
I was doing the opposite of what I really should
have been doing. Right.
Speaker 5 (38:16):
Yeah, you know, I had a golf lesson the other day,
and I know there's a lot of people out there
who love the golf.
Speaker 2 (38:21):
Right.
Speaker 5 (38:22):
So the the guy was the pro was telling me, Okay,
here's your challenge, John, because what he said was it
just rang true. A good golf swing is based on
good footwork and balance. So okay, and what in the class,
what we do a lot of is when we are
(38:42):
back and forth on the straps on the ankles and
we're dancing to a great song side to side and
really working our hips. I'm focusing on how your feet
are landing because I'm trying to get everybody to land
on their toes first, heel second, because the way that
the feet.
Speaker 4 (38:59):
Are made by God, it's amazing.
Speaker 5 (39:03):
And I read a book that was an excellent read
that everybody should read. It's called Born to Run, and
it's a wonderful story and it's all true.
Speaker 4 (39:13):
And this.
Speaker 5 (39:15):
Pro who was teaching me was gave me a challenge.
He said, Okay, I want you to every night when
you brush your teeth, I want you to stand on
one foot.
Speaker 4 (39:25):
So obviously your leg is up, brush your teeth and
close your eyes.
Speaker 5 (39:30):
So if I could challenge everybody out there to try this,
you will be amazed how quickly you lose.
Speaker 4 (39:37):
Your balance when your eyes closed.
Speaker 5 (39:39):
And his lesson is, he said, John, you need to
reach fifteen seconds, and if you try this tonight, you'll
be amazed that you can't even make it to two seconds.
And then your balance is off when your eyes close.
And what he's telling me is, as we age, our
neuro transmitters that go all the way from our feet
all the way to our and the milliseconds are losing
(40:03):
the capacity to do so. And by closing your eyes
and starting to train yourself that you can stay balanced
with your eyes closed on one foot, he said, do
this every single day and try it on both sides,
and you'll slowly start to improve and you will get
to fifteen seconds.
Speaker 4 (40:22):
And that's that.
Speaker 5 (40:23):
I challenge everybody to try that.
Speaker 4 (40:26):
And I did. It's like, oh my.
Speaker 5 (40:27):
Gosh, I thought I had good balance and I barely
made three seconds right now, so I'm trying to get
to the fifteen.
Speaker 2 (40:34):
Well, that's a good challenge. And I want to say also,
you know, we I know it's for me. I don't
know if it's for everyone. But I have very different
balance on my left foot as I compared to my
right foot, and I tend.
Speaker 3 (40:46):
To be more right foot solid and less on my left.
Speaker 2 (40:51):
So I've been really focusing on trying to build up
the strength in my left side. There you do that,
I'm more balanced, and you know, you know, I suppose
if you're going to do that practice on both.
Speaker 4 (41:03):
Feet, that's right, that's right, he was.
Speaker 5 (41:07):
It's fascinating because even in some of the research I've done,
the closing of your eyes, even if you're standing with
both feet there, you'll be amazed at how important your
vision is to your balance.
Speaker 4 (41:22):
It's it's amazing.
Speaker 5 (41:24):
And I think if we can all just do these
simple practicing and simple tweaks, and I want to I
know our time's getting tight, but I wanted to tell
you about when you're at the grocery store, or standing
in church, or standing talking to someone, instead of having
both feet side by side, put one a little bit
(41:45):
back and one a little bit forward, and you'll find
that that stance with a little bit of a bent
knee is so much more stable than a typical feet
together inside your shoulders because if someone comes up and unfortunately, you.
Speaker 4 (42:00):
Know, knocks you a little bit, you're down. But if
you have one foot forward to one foot back a
little bit, you're not down.
Speaker 5 (42:07):
And that's another little pearl that I learned that it's
pretty pretty important to prepare for when imbalance hits you
instead of just thinking you're always going to be balanced.
Speaker 3 (42:19):
That's great advice.
Speaker 2 (42:20):
And we have another question here and it's from Jacob,
and he said, should the older folks put pillows down
at first when they start doing their practice falling stuff?
Speaker 4 (42:31):
Oh?
Speaker 2 (42:31):
Absolutely, absolutely, that's great from Jeb. And then Esther is asking,
is it good to try to ball up in a
fetal position when you were falling, like stop, drop and roll?
Speaker 4 (42:48):
Well? I think uh.
Speaker 5 (42:50):
And I learned this when I did some skydiving. I
did skydiving in college and the training was all day
and they taught us to basically roll with instead of
just going fetal immediately, you need to kind of have
the progressive fall where your your knees hit, your hip
hits and then your elbow and then your shoulder, so
(43:11):
that it's kind of a process. I'm afraid if I
were to say go fetle immediately it'd be a hard hit.
Speaker 3 (43:19):
Yeah, good point.
Speaker 2 (43:20):
So you're kind of loose open and your you're falling
in a way where you're going.
Speaker 3 (43:26):
To roll, but you're going to stay a little bit flexible.
Speaker 5 (43:30):
I believe that the bending of the knee as opposed
to a tree falling.
Speaker 4 (43:36):
Here's what happened to me.
Speaker 5 (43:37):
We were with the family, we come outside, we're under
the portocochet.
Speaker 4 (43:42):
I'm literally two feet away from my mother in law.
I'm just I'm talking to her.
Speaker 5 (43:47):
The next thing, she falls backwards and in in ten
minutes she's in an ambulance. And it was right there.
And the basic the concept was she didn't bend her knees.
She literally was a tree falling backwards, and the moment
she was back on her heels, it was too late.
So if you have that leg back a little bit
(44:10):
and you start to go start to fall, the bending
of the knees prevents a tree like fall. It's more
of a crumble than a timber and hit.
Speaker 2 (44:22):
Great, John, this has been so great, and this has
been such an amazing discussion, and I am so grateful
and honored to have you on the show.
Speaker 3 (44:30):
And believe it or not, we have one minute.
Speaker 2 (44:32):
Left, and I tell you it does go quick, didn't it.
Speaker 4 (44:38):
Yeah.
Speaker 2 (44:39):
I just want to thank you so much for sharing
all your brilliant information with us.
Speaker 3 (44:45):
So honored that you joined me.
Speaker 4 (44:47):
Well, I'm honored to be here. Thank you very much, Nancy,
it's great.
Speaker 2 (44:51):
Would you like to give our listeners just a parting
thought before we need to sign off.
Speaker 5 (44:56):
Try to imagine every day how to prepare for what
you don't know what's coming and fall how how unbelievably permanent.
Speaker 4 (45:08):
The consequences are.
Speaker 5 (45:10):
So just slow down and be careful and change the
way you think about your balance.
Speaker 2 (45:16):
Yes, yes, just focus, focus on what you're doing there
right right right? Yeah, Well, thank you so much, and
for all the listeners out there, John and I send
you our love and we wish great balance Muscle Street.
Speaker 4 (45:31):
But falling is not an option.
Speaker 2 (45:36):
And thank you everybody, and I look forward to talking
to you all again next week.
Speaker 6 (45:41):
Great. This study is apt to be temporary. Sept
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guests should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:36):
Welcome beautiful people to organic healthy lifestyle and I'm Nancy Addison,
your host, and I would love everyone to just take
a deep breath and let out any stress that you
might be holding in your body and just relax. And
I love to start off my show with a prayer.
I think it just frames the show in such a
(00:58):
beautiful way. So if you'll join me in whichever way
you would like, I would appreciate it. I just ask
our divine creator to please allow your love for us
to extinguish any fear that we may have, enable us
to become quiet and focused on your spirit of divine love.
Maybe we feel the waves of peace washing over us
(01:21):
in the earth and clearing away any anxiety or negative situations.
We claim and declare your grace, love and promises, and
gratefully accept your gifts of strength, compassion, fortitude, flexibility, wisdom, insight,
and perfect health bring peace to our souls. That pass
(01:42):
all worldly understanding and make us a light for others
to see your strength. And I ask this in the
highest good of all concerned, for everyone listening now and
everyone listening in the future.
Speaker 3 (01:55):
Thank you, And so it is.
Speaker 2 (01:57):
And I just want to give a really quick shout
out to Dean Piper and W four CY Radio, who
I've been doing my show with for twelve years. It's
quite amazing. I'm not even sure which show this is
is like five hundred or thirty, but now in the
top one hundred podcasts for nutrition and one of the
(02:20):
top one hundred podcasts for health and healthy eating. So
thank you all, you wonderful listeners for joining me on
the show, and everyone around the world. I know I
have about fifty eight countries that listen to me, and
I am so grateful for you sharing your valuable time
with me each week. And today y'all are in for
(02:42):
a really special treat. This is actually a friend of
mine and his name is John Bone and he is
just a very special person. And he is a Texan,
and you know I'm a Texan, so we love our
Texans friends. And he is teaching an exercise class that
(03:03):
I go to twice a week and he is going
to share some wonderful information with us today on fitness
and staying healthy, especially as we get older. Welcome to
the show today, John.
Speaker 4 (03:17):
Thank you. I'm glad to be here.
Speaker 3 (03:19):
Thank you.
Speaker 2 (03:20):
Well you started volunteering and teaching this beautiful class called
that everybody, you're going to love this. It's called Falling
is Not an Option, and it's really training messles for balance.
And you know, John, when you started teaching it, everybody
in town was just saying, oh my goodness, I am
(03:42):
getting in such better shape going to this class. And
I was actually intimidated to go because I had fallen
down about five years ago and broken my arm.
Speaker 3 (03:53):
And I had been a dancer.
Speaker 2 (03:56):
I had actually been in a dance company in London
when I was in college and danced most of my life.
But when I fell I just went into kin freeze
panic mode, like I was so afraid of falling and
breaking something else, and I just kind of got totally
out of shape and I was like, oh my goodness,
can I even do this class? And then I just
(04:20):
you know, pulled myself together and got the nerve to
come and started doing it. And I will tell you
it has really changed my life for the better. And
that's why one of the reasons I've asked you to
be on the show today. You just love for you
to share with everyone a little bit about how you
(04:40):
came to teaching this class and why you think it's important.
Speaker 4 (04:45):
Well, thank you.
Speaker 5 (04:46):
I last October something either God put this thought in
my head. I felt guided, I felt called because we're
in a small town. But even in the in the
place of I lived in Houston, it's the very vibrant community.
He always heard someone falling. And today, in this small
(05:07):
town that we're in, at least once a week you
hear someone say, oh my gosh, did you hear that
So and so fell? And I started thinking about my
journey and my journey was impacted about four or five
years ago when I started martial arts and I started
training with a branch of kung fu that was very
(05:29):
non aggressive but very strength training, balance training. And then
I've also has been going to a personal trainer for
about the same amount of time. And you're talking to
a guy who is absolutely just I did not need
a personal trainer.
Speaker 4 (05:46):
I can do this myself.
Speaker 5 (05:47):
And so I finally said, Okay, I'll give it a try,
and it was the best thing I've ever done. But
I started to realize after about three or four years
of this combined training that I felt more stable, and
I was saying, why is that? And I think it's
indicative of all of this because I am I am
just your average Joe, just like everybody else. I have
(06:09):
not spent my life in some gym training. I am
just like you. And I just felt called to say,
you know, I think there's a message here and it
needs to get out because we're all in the same
boat together. We're two legged or two footed. We gravity
is not our friend, and when you start to get
(06:29):
over fifty years old, it's I'm learning that our muscles
naturally weaken, but the ones that we can the most
are our thigh muscles and our calf muscles. And so
I just felt the call and I just decided, you know,
you've got one life to live. Let's see what happens.
I think we can do this together. And I decided
(06:50):
because I.
Speaker 4 (06:50):
Like to dance.
Speaker 5 (06:51):
Amy and I my wife and I we love to dance.
And you know, everyone goes to weddings and you get
out there and you dance it up. And I started
realizing why am I getting tired doing the two step?
And why are my legs hurting? And so all of
us want to enjoy a very active life. But a fall.
(07:12):
If you look at the statistics, fifty percent who fall over,
fifty end up in really bad shape, near death or
death within a year.
Speaker 4 (07:21):
Sixty percent have long term health issues.
Speaker 5 (07:25):
And it's it's staggering when you see a simple move
and a simple fall.
Speaker 4 (07:31):
You have no warning.
Speaker 5 (07:33):
It's not it's you know, we talk about our how
can we live healthier, how can we eat better? How
can we eat better foods? How can we increase our activity?
But I think there's a hidden message out there or
this is not talked about a falling, and it's this
class has really taken on a really fun experience.
Speaker 4 (07:56):
And I love to use music.
Speaker 5 (07:58):
We dance in a sense, we work out to the beat.
And I'm probably just like everybody else that if you
put me in a gym and say all right, drop
and give me twenty I'm not going to do that.
But hit me out on the soccer field, a baseball football,
have me row a boat.
Speaker 4 (08:17):
Absolutely, I'll do it.
Speaker 5 (08:19):
So how are you going to bring that joy and
fun and wanting desire to work out. Well, you put
some music to it, you put some good tunes that
you grew up with, and you have a group of
people that do it together.
Speaker 4 (08:32):
It's the perfect combination.
Speaker 5 (08:33):
And everyone's kind of loving being there together, having fellowship
and we're working out some muscles that we haven't touched
in a long time, and it's been really good.
Speaker 2 (08:44):
I love it, and the music is one of my
favorite parts because I'm a dancer. I love to dance too,
and I kind of like you, but I'm probably a
little older than you are. I'm seventy, and our class
is such a wonderful array of our community people.
Speaker 3 (09:01):
I mean everywhere from I think.
Speaker 2 (09:02):
Forty years old up to like ninety two or something.
Speaker 4 (09:06):
I can right, yeah, I think so, And I'll.
Speaker 3 (09:10):
Tell you when I get tired.
Speaker 2 (09:12):
I look up there at you know, Harriet or somebody
who's like eighty seven, and I'm like, Okay.
Speaker 3 (09:19):
I can do this.
Speaker 2 (09:20):
And I love the fact that you kind of do
it kind of as kind of an intermittent training kind
of where you kind of do short bursts of high intensity,
but then you take breaks between it. And one of
the things that I've been learning about is that that
is actually one of the better types of exercise for everyone.
(09:43):
And in fact, you can burn up more fat like
thirty six percent doing exercise like that instead of like
just like continually running or something of that sort. And
then you add weights to our our exercises here and there,
and you know when you when we do weights, and
(10:05):
that's when we actually build bone strength, and it also
increases your metabolism. And after you finish that exercise, I
think that your your metabolism is elevated for like thirty
nine hours afterwards, true right weight training. So you know,
(10:25):
we're getting rid of extra excess, you know, fat we
may not need. And we're also building that strength in
our in our muscles. And I know you really do
concentrate on our legs and our hips and really balancing
and I just I mean just getting up and down
on one leg like you have us doing. I don't
(10:46):
know if I'm totally up there yet, but I'm getting better. Well.
Speaker 5 (10:53):
It's funny because if you think about getting in the car,
getting out of a car, working at your debt, we
always assume the best.
Speaker 4 (11:04):
We don't assume the worst. And worst is some.
Speaker 5 (11:09):
Action or some thing could knock you off your balance,
if you're walking, if you're at a restaurant, if you're
at the grocery store. Because we think we're in control,
but we're really not. And so I'll give you a story.
So I'm in high school band. I played the French horn.
We're in marching band. We practice on a Saturday during
(11:31):
the summer in Texas.
Speaker 4 (11:32):
That's hot. We're on black asphalt.
Speaker 5 (11:35):
The band director is, there's about one hundred and fifty
in the band. We're having to stand at attention. What
do you do when you stand at attention? You lock
your knees. What do you do in the morning if
you haven't had your breakfast, your blood sugar is lower.
Speaker 4 (11:48):
It happened to me.
Speaker 5 (11:50):
So we're standing at attention for like minutes, which seemed
like hours. I started to see stars. I blanked out.
I went straight down. I crunched that french horn. My
head went backwards.
Speaker 4 (12:03):
I had a rock embedded into my chin, and everyone's like, whoa,
I'll never forget it.
Speaker 5 (12:09):
Falling has There are so many ways to fall, and
it doesn't You don't have to be old out of shape.
Speaker 4 (12:17):
I mean you can.
Speaker 5 (12:17):
It can happen in a moment's notice, and it's gravity
is we had we we minimize how strong gravity is
when you're sitting on a chair or a bed. Like
my my son's mother in law, she was simply sitting
on the edge of a bed putting her her pants on.
(12:41):
Somehow she slipped. She she lost a balance just by
sitting on the corner of the bed. She went down,
She stuck out her hand. She now has three pins
in her wrist because she she cracked and broke all
those bones. It happened just simply immediately. And I don't know,
it's kind of a it's kind of a hidden danger
(13:03):
that we really don't talk about a lot. But this
class has brought together a message that's the third leg
of this messages in industry, my companies, we do a
lot of work on corporate sites and that includes installers
(13:24):
going out and installing things in buildings outside inside. And
so Osha has a huge training class that all of
the guys have to go to get your Osha ten
or Osha thirty. Well, go back to your home. What
do you do a lot when you need to reach
up and grab the crock pot out of a high
shelf that you've put up there because you never use it,
(13:45):
but maybe once or twice a year you get your
steps tool out right, well.
Speaker 3 (13:50):
Hopefully late or not.
Speaker 5 (13:53):
Falling from a ladder, either putting up Christmas lights or
in your kitchen happens all the time. And the reason
that is is because we get up there, it's just
out of reach and we lean out, we reach to
get something and boom. If you're putting up lights, you're
standing on either the top or the second to the
(14:14):
top run, which is absolutely not safe. So our guys
do ladder training, slip trip, slip trip, and fall training.
But yet when you go in to the average person
in their home, when you when you elevate, standing on
a chair, standing on a ladder, it happens a lot
and we and we don't talk about it that much.
Speaker 2 (14:35):
Well, I have to admit this has been a real
educational experience for me.
Speaker 3 (14:41):
And it's not just older people.
Speaker 2 (14:44):
I mean, I know a young person who is literally
blowing up balloons what day for a birthday party and
I don't know, blowing the air into the balloon or something.
She blacked out, just blocked out and passed out. And
I don't even think she was outside in the heat.
And but you know, we we have these things that happen,
(15:08):
and if we are you know, messley in shape and prepared,
I think it really helps. And you've also discussed different
ways where you know, people focus on going up and
downstairs or even just walking from here. The other day
(15:28):
you mentioned something about walking on cobblestones, right, can you
can you share a little bit about that what you
were sharing with that.
Speaker 5 (15:38):
Yeah, And I've prefased this by saying, I truly am
just like.
Speaker 4 (15:44):
You and everybody else.
Speaker 5 (15:45):
I'm not a doctor, I'm not a personal certified trainer,
but I've I've done a lot of research and I've
I've gained such an amazing I guess foundation from a
lot of these professionals and doctors, and I'm.
Speaker 4 (15:59):
Facilitating that information out there.
Speaker 5 (16:01):
And one of them was, in a sense, we don't
practice walking on slippery surfaces, uneven surfaces because naturally we
all say, oh, I don't want to walk on that,
I want to walk on the flat surface. Well, unfortunately
that doesn't give you practice. Well when you do on
(16:22):
a hike or walking downstairs on a rainy day at
some place that's you're with your family, the kids, or friends.
Speaker 4 (16:33):
The idea is.
Speaker 5 (16:35):
We need to be training ourselves, training our feet, to
remember what it was like when we were young, that
we could walk over anything. And now as we've gotten
a little bit more intimidated or scared or fearful of falling,
we default into the most safe decision.
Speaker 4 (16:55):
Well, it's just all.
Speaker 5 (16:56):
And the other thing I do in the class is
we actually practice. I said, let's let's do a demonstration,
and then when you go home, I want you to
practice falling off your chair. I want you to practice
walking on cobblestones because one day when you're at some
I don't know, someplace where you have to walk on
(17:18):
the cobblestone or the uneven surface, you're prepared.
Speaker 4 (17:21):
And it just makes a lot of sense.
Speaker 3 (17:24):
Yes, it really does.
Speaker 2 (17:25):
And my daughter just married a man from France, and
so his family lives in this little village in southern
France and there are virtually just about all the all
the pathways from cobblestone and you know, of course it's
beautiful and I love it, but you know, you want
to wear the appropriate shoes. You can't really walk around
(17:46):
there in anything like a heel, right, And it really
does make you focus on your balance in how you're
moving through these these areas of your life so that
you know, I'm trying to keep up with my grandchildren
and I'm also maneuvering the cobblestones. That's right, and it's
(18:11):
it really has been an eye opening experience.
Speaker 3 (18:16):
And it's not just me.
Speaker 2 (18:18):
I mean even my children, who are you know, in
their late thirties early forties. You know, this is something
that even they are becoming aware of because you know,
they're running after the kids or trying to keep up
with them in different activities, and you know, the last
thing they want to do is get hurt themselves. So
you know, missing on some of these things is is,
(18:41):
I think, really just a smart thing to do.
Speaker 4 (18:46):
Right. Yeah.
Speaker 5 (18:49):
Something that came to me was, well, I'll tell you
a story. A friend of mine, they're very active. They
go to Orange Theory. So they get there at four
thirty morning, they do the cycling and she's a teacher.
Well it's that means she's got to get home, get showered, dressed,
and go. Well that means she's in a hurry. Okay,
So she gets home, she takes off her shoes. Guess what,
(19:12):
her socks and her feet they're moist, they're wet, she
runs into the bathroom, slips balls bam. She now has
she had what a three month recovery for all the
surgeries and the pins, and a simple active where she's active, strong.
She's a former dancer. But if you were to rewind
the tape, you say, okay, Cheryl, slow down, don't run,
(19:36):
but recognize in the bathroom it's wet working out when
your socks are off.
Speaker 4 (19:42):
Okay. So what do we do.
Speaker 5 (19:45):
In the class is I try to work in some
little pearl or some story or some awareness because truly
it's an awareness factor because we just.
Speaker 4 (19:56):
Don't think about it.
Speaker 5 (19:59):
If we could combine this, I want to be healthy,
like what you do with nutrition Lee, having a healthy
live style, recognizing the risks that we don't understand.
Speaker 4 (20:11):
Combine that with your.
Speaker 5 (20:13):
Leg muscles, especially if you think about your I'll call
it your mid section lower torso, so your lower torso
down to your thighs, your hamstrings, your calves, your shin muscles,
your ankles, those are going to weaken quicker because you
take them from Granted, we sit a lot our arms,
(20:36):
our shoulders, they have more action every day than our glutes,
our bottom. So this class focuses on squats, lunges, calf
We do a lot of heels up on the steps.
And then what all of us do a lot of
is we walk up and downstairs like what you just mentioned.
(20:56):
And if you were to look at stats of people
falling down the stairs, ninety percent of them fall backwards,
because if you're walking up, chances are if you've missed
a step, you may fall forward a little bit, but
then gravity takes you tumbling down the stairs. If you're
walking down the stairs, likely you're going to slip and
(21:19):
your head's gonna hit, your back's going to hit, and
so we don't really fully we're not fully aware of
this this danger. And so in the class, what I'm
trying to do is say, even though we are all
taught to stand up, stand up tall, good posture, and
we're always I was said bring your feet together, in
(21:39):
the class, I'm stressing wider stance because if you have
a wider stance, you've increased your footprint and you're less
likely to get off, you know, be off balance. If
you're going to walk upstairs, you hang on to a rail,
but make sure that you spread your feet out as
you walk up.
Speaker 4 (21:58):
And some students are students.
Speaker 5 (22:01):
Some of the people coming to the class and we'll
say I tried that, and it actually I feel better
and it's just a little tweak.
Speaker 4 (22:07):
And that's what.
Speaker 5 (22:08):
I'm enjoying about the class, because we're trying to put
a real life, everyday experience into this training class versus
just let's just build muscles.
Speaker 4 (22:17):
That's that's that's why I get a big pick at it.
Speaker 2 (22:20):
I love it, and you know, you're making people feel
more more stable, balanced, and in our little town there
are little areas which I really actually don't want to
change where it is more old fashioned walkways and people
do have to really think about, you know, the balance
and walking more carefully, and you know that part I
(22:43):
actually love. But one of the things that has been
really great about your class, John, is I'm seeing a
lot of the men in the town joining the class,
men that I've never seen in any of the other
exercise classes. And many are even I mean, and some
of them are really younger and some of them are
really much older, and it's really fantastic and I see
(23:09):
them smiling and really enjoying it, and I think it's
also getting them to get out and you know, be
more involved in the community as well.
Speaker 3 (23:19):
And I think in many ways what we need to
do all over the world.
Speaker 2 (23:25):
And I'm really encouraging everyone all over the world as
I volunteer in town. Here, John is volunteering in town
and giving a little something of your pearl of wisdom,
whatever it may be here with your community.
Speaker 3 (23:40):
Get involved.
Speaker 2 (23:41):
Don't just depend on, you know, any kind of like
technology or some kind of corporation to do it for you.
After the whole COVID experience, we've all learned we need
to connect with our neighbors to connect with the community.
We need to be involved and share what you're able
(24:04):
to share, right, And it makes your whole community so
much happier and healthier and.
Speaker 3 (24:14):
Connected.
Speaker 2 (24:15):
And I have to admit, living out in the country
likely do it is wonderful that I know so many
people that live around here. When I moved out here
not knowing anybody. And I've always told people if you're
moving somewhere and you don't know anybody, or if you
get isolated and maybe your spouse has died and you're lonely,
(24:37):
go volunteer. And it always empowers you and makes you
feel better whenever you're volunteering. It's empowering and you don't
feel so helpless, right, absolutely, And also around the holidays
when people get really lonely around the holidays, get out
there and volunteer because other peopleeople are probably doing that
(25:01):
same thing. And if you volunteer at something you love,
you're going to meet people who love doing the same thing.
Speaker 4 (25:06):
Yeah, I totally I agree.
Speaker 5 (25:09):
I'll tell you an interesting angle that I you touched on.
When we gather around this town or any town, when
you go to an event, it could be a church dinner,
it could be a dance, could be a wine bar.
You're we're together, you're standing, you're you're you're, you're socializing.
And so this this happened at Prost And there is
(25:32):
a little step up to get to one area, and
then you walk of a few steps and there's another
step up.
Speaker 4 (25:39):
So it's a plateaued area, not flat, you know, not
all at the same level.
Speaker 5 (25:43):
Well, so I'm sitting there talking to several and I
know that I'm standing right next to that step up,
and in my head I'm thinking, don't forget.
Speaker 4 (25:53):
If you turn around, it's a step up.
Speaker 5 (25:55):
Okay, Well, guess what the person I'm talking to She
didn't think of that. Right next to me, I'm thinking it.
She turns trips and bams she went down. And so
in the class, one of the things, one of the
lessons that I was talking about quick five minute lesson
was we all have a duty to recognize if there's
(26:16):
an area that's likely to cause somebody to fall. We
need we're together in this beef, have the guts to
be proactive say grab somebody by the arm, the shoulder,
say oh watch out. And I'm not suggesting that all
of us should go just wrap our whole arms around
somebody as they're walking, but.
Speaker 4 (26:35):
I think we all need to be spotters.
Speaker 5 (26:38):
And I use that training seriously because if Nancy and
I are walking along and we're talking and I'm looking
at a slippery surface that we're about to come to,
I should say, hey, wait a minute now. If I
just reach over and grab her wrist and say be careful,
she's going to fall. But if I grab her upper
(27:02):
forearm and her almost almost like you would grab somebody
that can't walk and say, let's be careful. Whatever it takes.
If your community, if you want to be proactive and help,
make sure you help. But don't just sit there and
hold them by the peeking and say be careful because
they're going to go down. And I'm a living example
(27:24):
of that. I should have turned to Carol and said
watch out and hold her, because I would have prevented
her fall. And recognizing these fall risks is just not
something we talk about, and it's kind of a volunteer.
Get out there, but be proactive and don't be shy.
Speaker 3 (27:42):
Yea, so totally agree with you. It's such a good point.
Speaker 2 (27:47):
And also, I know we've all been in stores where
you've noticed that somebody spilled something, and I know it's
been more than ones where I almost fell down when
I hit that little spot or that slippery spot or
you know, whatever it may be. And I just encourage everybody,
and this is what I do. I go get someone
(28:09):
and I say, hey, there is you know, a broken
bottle over here. There's you know, somebody spilled something and
somebody's going to fall down, and y'all need to clean
this up, you know, and let them know. Don't just
walk off, because you know, somebody who's very important in
your life may come along right behind you and actually
(28:30):
hit that slippery spot and have their feet go right
up from under them. So you know, we do need
to look out for each other. I really believe that,
and I think we all need to stick together. And John,
we were getting some questions here from some listeners, so
let's see what we've got here. Donna is asking, do
(28:50):
you feel it is mind over matter thing when we
think about falling.
Speaker 5 (28:56):
Well, I feel like it's a lack of awareness as
far as mind over because we assume we're not going
to fall. I know that answers that question.
Speaker 2 (29:07):
But well, maybe IDAs maybe the idis is going to say,
she's asking, is it better to practice things before they happen?
And does practicing really help making the messle memory?
Speaker 5 (29:19):
Yes, so practicing we We've I've demonstrated several practice elements.
One is just imagine and do this on a carpet,
sit on your bed and pretend you slipped and fall.
Try to do it in a way that you're not
(29:40):
putting yourself at risk. But practice instead of stiff arming,
practice what I call the crumble or the slow roll,
and that is try to hit your knees first, your hip,
your your elbow and a roll versus sticking out your
arm and that muscle memory you never know when it's
(30:01):
going to happen, and you don't know if you're going
to remember. But several people in the class have said, oh,
my gosh, John, I fell and I started to realize,
and I think I prevented an arm brake because I
tried to roll. Well, that's that means you practice it.
Speaker 4 (30:19):
To the point. Where is it muscle memory?
Speaker 5 (30:21):
Is it a mental stimulation that you say, oh in
that split second you just don't assume to stick your
arm out.
Speaker 4 (30:29):
I don't know. But the practice of getting up.
Speaker 5 (30:33):
I want to touch on something it's really important, which
is let's say, uh, you're by yourself, your phone is
not near you, you slip and.
Speaker 4 (30:41):
Fall, you're down. We practice what do you do well.
Speaker 5 (30:45):
I've encouraged people if you if you fall down and
you're by yourself, or even if there's someone in the room,
stay down, gather yourself because your your head just got jostled,
your brain just got bounced around a little bit.
Speaker 4 (31:00):
Do not try to get up. Immediately, stay down.
Speaker 5 (31:03):
And if someone runs up to you and says, oh,
let me pick you up, just say no, thank you.
I need to clear my head, make sure I'm okay.
Just stay down. So if you're lying on your back
because you just feil real hard. Stay down. The second
thing is look around and figure out why did you fall,
because the worst thing that you can do is get
(31:24):
right back up and then fall again because obviously you
didn't know.
Speaker 4 (31:29):
What caused you to fall.
Speaker 5 (31:31):
So just slow down, look around and if someone if
you happen to be a first responder and someone falls
and you run over there to try to help them,
you may fall too.
Speaker 4 (31:43):
So the idea is if.
Speaker 5 (31:44):
And when it happens, So practice the fall and then
practice getting up and work on the slow process versus
the quick process.
Speaker 4 (31:54):
And then the third thing is how do you get up?
Speaker 5 (31:57):
And if you're older, you realize I don't have the
streng practice crawling over to a chair and then slowly
figuring out how to position your legs to the point
where you can get back up with some sort of strategy.
Everybody is in a different spot, we all are different.
You need to find your own way to practice the
(32:20):
fall and practice the getting up. And because tomorrow, the
reason we're doing this class is because your legs are
weakening and you don't know it, and that's just that's
just human nature. This class is focusing on strengthening your
legs because when your legs, when you need those legs
(32:42):
to help you get up, that's a big deal.
Speaker 4 (32:45):
And we're not there.
Speaker 5 (32:46):
And this class by the squats and it heals up
and the lunges are preparing your legs to have the
strength to get up when most people can't. I'm highly
suggesting to practice because it does work the muscle memory,
but it also works actual the physics of how you
(33:09):
can get up.
Speaker 2 (33:10):
Osha' is such great advice, and I would like to
add to that if I made that you got to
catch your breath after.
Speaker 3 (33:17):
You fall, because.
Speaker 2 (33:19):
Sometimes it knocks the breath out of you or shut
you up, and you need to like get stabilized exactly.
Speaker 5 (33:29):
I have another thing that if next time you're at
an airport and you're sitting waiting on a plane, I
want you to just watch people's walk and you're going
to be amazed because you know, the question in my
mind is, well, why do we start to trip when
we get older? Well, what causes a trip in most
(33:50):
cases is only a quarter of an inch. It could
be a matt, it could be a raised surface that's
just a quarter inch. Because as we age and as
our lower section of our core and then our thighs.
We're not lifting our feet and we're also leaning forward.
(34:12):
And if you look at the physics as you lean forward,
it forces your your walk and your toes to be
closer to the front part of your shoe, which is drat,
which is almost abrazing or tripping on that carpet. If
you lean back, I'm talking to one percent. Lean back
(34:33):
and focus on your toes up as you walk. I
think you'll have at least a fifty percent less risk
of tripping just by doing that. But I would encourage
you just to observe people's walk and see how close
because as we get older, we lean forward, we shuffle
(34:55):
our feet and that is one of the main reasons
for falling. So I think it's just something you ought
to just take a take a second just to look
and observe the physics of walking and change that angle
and that allows your toes to be slightly elevated when
your foot goes forward.
Speaker 4 (35:13):
It's a simple thing, but it works.
Speaker 3 (35:16):
Oh my gosh, you're so right.
Speaker 2 (35:17):
And you know, I've noticed sometimes that I do not
pick up my feet well enough.
Speaker 3 (35:24):
I think that is so important.
Speaker 2 (35:26):
And you know, one of the things that we're working on,
and this is sentme. I've noticed, and especially with men
who did a lot of weight training. I know, you know,
a lot of men I grew up with were football
players and things like that, and they do a lot
of weight training, but they don't do stretching and they
don't you know, get flexible. And one of the things
(35:47):
that you have in our class is stretching and doing
certain exercises that I have to admit, it's not only
making my like my hips and my legs stronger, but
it's making me more flexible. And I think everybody's definitely
benefiting from from that.
Speaker 3 (36:06):
And I think men need.
Speaker 2 (36:08):
To stretch out those missiles because I think it's when
you get really stiff, and you know, city makes you
really stiff, and if you're really stiff and you're also
you know, getting weaker, then you are less likely to
be able to like roll with it if you do fall,
that's right, or something like that. So it's, you know,
(36:31):
I think it's important to do all of those things.
The other day when you were having class, I was
thinking of a ballet class I was in once in Dallas,
not that long ago. I want to say maybe twenty
five years ago, and I had this big, big, enormous
football player next to me in the on the bar
(36:52):
and he was taking our class and I was talking
to him, and he had been with the Dallas Cowboys,
and you know, he was really pretty young and he
had found ballet.
Speaker 6 (37:04):
And he.
Speaker 3 (37:07):
Looked at me and he was like, you know, if
I'd known.
Speaker 2 (37:10):
About this in high school, I think I would have
gone this direction. He said, you know, I think ballet
dancers are probably the best athletes in the world because
they have so much flexibility and so much control.
Speaker 3 (37:22):
He said, I have my teenage son in ballet. I
was like, oh, wow.
Speaker 2 (37:29):
Well he ended up loving it so much he ended
up moving to New York and joining a company.
Speaker 4 (37:36):
Wow.
Speaker 2 (37:37):
I know that was real impressive. But you know, you
have to really appreciate if you've ever done a ballet class,
it is absolute messile strength, to control and flexibility, and
so it contains all those, but it really builds your core,
which is one of the things that you have really
been focusing on is building up that core. And that's
(38:01):
where I had really gotten two week in that after
my fall, when I had just kind of shut down
and decided I was never going to fall again. But
I was doing the opposite of what I really should
have been doing. Right.
Speaker 5 (38:16):
Yeah, you know, I had a golf lesson the other day,
and I know there's a lot of people out there
who love the golf.
Speaker 2 (38:21):
Right.
Speaker 5 (38:22):
So the the guy was the pro was telling me, Okay,
here's your challenge, John, because what he said was it
just rang true. A good golf swing is based on
good footwork and balance. So okay, and what in the class,
what we do a lot of is when we are
(38:42):
back and forth on the straps on the ankles and
we're dancing to a great song side to side and
really working our hips. I'm focusing on how your feet
are landing because I'm trying to get everybody to land
on their toes first, heel second, because the way that
the feet.
Speaker 4 (38:59):
Are made by God, it's amazing.
Speaker 5 (39:03):
And I read a book that was an excellent read
that everybody should read. It's called Born to Run, and
it's a wonderful story and it's all true.
Speaker 4 (39:13):
And this.
Speaker 5 (39:15):
Pro who was teaching me was gave me a challenge.
He said, Okay, I want you to every night when
you brush your teeth, I want you to stand on
one foot.
Speaker 4 (39:25):
So obviously your leg is up, brush your teeth and
close your eyes.
Speaker 5 (39:30):
So if I could challenge everybody out there to try this,
you will be amazed how quickly you lose.
Speaker 4 (39:37):
Your balance when your eyes closed.
Speaker 5 (39:39):
And his lesson is, he said, John, you need to
reach fifteen seconds, and if you try this tonight, you'll
be amazed that you can't even make it to two seconds.
And then your balance is off when your eyes close.
And what he's telling me is, as we age, our
neuro transmitters that go all the way from our feet
all the way to our and the milliseconds are losing
(40:03):
the capacity to do so. And by closing your eyes
and starting to train yourself that you can stay balanced
with your eyes closed on one foot, he said, do
this every single day and try it on both sides,
and you'll slowly start to improve and you will get
to fifteen seconds.
Speaker 4 (40:22):
And that's that.
Speaker 5 (40:23):
I challenge everybody to try that.
Speaker 4 (40:26):
And I did. It's like, oh my.
Speaker 5 (40:27):
Gosh, I thought I had good balance and I barely
made three seconds right now, so I'm trying to get
to the fifteen.
Speaker 2 (40:34):
Well, that's a good challenge. And I want to say also,
you know, we I know it's for me. I don't
know if it's for everyone. But I have very different
balance on my left foot as I compared to my
right foot, and I tend.
Speaker 3 (40:46):
To be more right foot solid and less on my left.
Speaker 2 (40:51):
So I've been really focusing on trying to build up
the strength in my left side. There you do that,
I'm more balanced, and you know, you know, I suppose
if you're going to do that practice on both.
Speaker 4 (41:03):
Feet, that's right, that's right, he was.
Speaker 5 (41:07):
It's fascinating because even in some of the research I've done,
the closing of your eyes, even if you're standing with
both feet there, you'll be amazed at how important your
vision is to your balance.
Speaker 4 (41:22):
It's it's amazing.
Speaker 5 (41:24):
And I think if we can all just do these
simple practicing and simple tweaks, and I want to I
know our time's getting tight, but I wanted to tell
you about when you're at the grocery store, or standing
in church, or standing talking to someone, instead of having
both feet side by side, put one a little bit
(41:45):
back and one a little bit forward, and you'll find
that that stance with a little bit of a bent
knee is so much more stable than a typical feet
together inside your shoulders because if someone comes up and unfortunately, you.
Speaker 4 (42:00):
Know, knocks you a little bit, you're down. But if
you have one foot forward to one foot back a
little bit, you're not down.
Speaker 5 (42:07):
And that's another little pearl that I learned that it's
pretty pretty important to prepare for when imbalance hits you
instead of just thinking you're always going to be balanced.
Speaker 3 (42:19):
That's great advice.
Speaker 2 (42:20):
And we have another question here and it's from Jacob,
and he said, should the older folks put pillows down
at first when they start doing their practice falling stuff?
Speaker 4 (42:31):
Oh?
Speaker 2 (42:31):
Absolutely, absolutely, that's great from Jeb. And then Esther is asking,
is it good to try to ball up in a
fetal position when you were falling, like stop, drop and roll?
Speaker 4 (42:48):
Well? I think uh.
Speaker 5 (42:50):
And I learned this when I did some skydiving. I
did skydiving in college and the training was all day
and they taught us to basically roll with instead of
just going fetal immediately, you need to kind of have
the progressive fall where your your knees hit, your hip
hits and then your elbow and then your shoulder, so
(43:11):
that it's kind of a process. I'm afraid if I
were to say go fetle immediately it'd be a hard hit.
Speaker 3 (43:19):
Yeah, good point.
Speaker 2 (43:20):
So you're kind of loose open and your you're falling
in a way where you're going.
Speaker 3 (43:26):
To roll, but you're going to stay a little bit flexible.
Speaker 5 (43:30):
I believe that the bending of the knee as opposed
to a tree falling.
Speaker 4 (43:36):
Here's what happened to me.
Speaker 5 (43:37):
We were with the family, we come outside, we're under
the portocochet.
Speaker 4 (43:42):
I'm literally two feet away from my mother in law.
I'm just I'm talking to her.
Speaker 5 (43:47):
The next thing, she falls backwards and in in ten
minutes she's in an ambulance. And it was right there.
And the basic the concept was she didn't bend her knees.
She literally was a tree falling backwards, and the moment
she was back on her heels, it was too late.
So if you have that leg back a little bit
(44:10):
and you start to go start to fall, the bending
of the knees prevents a tree like fall. It's more
of a crumble than a timber and hit.
Speaker 2 (44:22):
Great, John, this has been so great, and this has
been such an amazing discussion, and I am so grateful
and honored to have you on the show.
Speaker 3 (44:30):
And believe it or not, we have one minute.
Speaker 2 (44:32):
Left, and I tell you it does go quick, didn't it.
Speaker 4 (44:38):
Yeah.
Speaker 2 (44:39):
I just want to thank you so much for sharing
all your brilliant information with us.
Speaker 3 (44:45):
So honored that you joined me.
Speaker 4 (44:47):
Well, I'm honored to be here. Thank you very much, Nancy,
it's great.
Speaker 2 (44:51):
Would you like to give our listeners just a parting
thought before we need to sign off.
Speaker 5 (44:56):
Try to imagine every day how to prepare for what
you don't know what's coming and fall how how unbelievably permanent.
Speaker 4 (45:08):
The consequences are.
Speaker 5 (45:10):
So just slow down and be careful and change the
way you think about your balance.
Speaker 2 (45:16):
Yes, yes, just focus, focus on what you're doing there
right right right? Yeah, Well, thank you so much, and
for all the listeners out there, John and I send
you our love and we wish great balance Muscle Street.
Speaker 4 (45:31):
But falling is not an option.
Speaker 2 (45:36):
And thank you everybody, and I look forward to talking
to you all again next week.
Speaker 6 (45:41):
Great. This study is apt to be temporary. Sept
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