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Presented by:Jan Johnston
Gerontology Specialist
Janice HermannAdult and Older Adult Nutrition Specialist
COACH:Exercise & Physical Activity
A ConceptConnecting Older Adults & Communities for Health Identify, link & promote community resources
for health and wellbeing of aging families through FCS & OHCE programming
A CurriculumEmpowering Older Adults With AT to Shop,
Cook & Eat: Ask your OCES/FCS Educator about this!
C_O_A_C_H
Using the booklet from NIA*
Exercise & Physical Activity: Your Everyday Guide
*National Institute on Aging
Connecting Communities for Health
Both are voluntary movement that burns calories
Physical Activity: ways to get your body moving
Gardening; stair climbing; raking leaves
Exercise: specific form of activity that is planned and structured
Weight training; aerobics; swimming
Physical Activity & Exercise
Get Ready Know the Benefits
Get Set Set Your Goals
Go Tips To Get Started
Steps to Health & Well-being
Maintain & improve strength & fitnessImprove ability to do things you want to
doImprove your balanceHelp manage & prevent diseasesIncrease mental & emotional wellbeingHelp reduce feelings of depression
Get ReadyKnow the Benefits
Get Ready
You are in Charge! Know your own needs & abilities Make it funPut your best effort into itExercise with others
Get ReadyKnow the Benefits
Aerobic increase in heart rate & breathing
Improves heart, lung & circulatory system health
Delays disease: diabetes, heart disease, cancers
Examples:Brisk Walking Yard Work Dancing SwimmingStair Climbing Biking
Get ReadyEndurance
Muscle strength is keyEven small increases Helps with everyday activities
Carrying groceries Climbing stairs
Promotes independent living
Get ReadyStrength
Key to preventing fallsBuild lower body strength to improve
balanceWays to work on balance
Stand on one foot behind a sturdy chairHeel-to-toe walk near a wall
Get ReadyBalance
Being limber gives freedom of movement inRegular exercise routine
Everyday activities around the house
Stretching is key to flexibilityWays to remain flexible & limber
Shoulder & upper arm stretch
Calf stretch
Get ReadyFlexibility
Regular physical activity = many health benefitsMaintain healthy weightPrevent excess weight gainMay help in weight loss
Recommended amounts (2008 Phy. Activity Guidelines)
150 minutes moderate physical activity each week
or 75 minutes vigorous physical activity each week
Get Ready
Match the level of activity to your needs
Ways to succeed in staying active Socialize with others Have fun while doing it Be creative in making it interesting
(gardening for exercise & enjoyment all year long!)
Get Ready
Know your starting point and build from thereConsider your current activity level
Activity log Write down some ways you can add
activities Consider your current fitness level
Get Set
Setting your goalsSpecific, realistic and important to you
Types of goalsShort term goalsLong term goals
Get Set
Write an exercise and physical activity plan
Make your plan specific and grounded in your goalsWhat kind of activity you plan to doWhy you want to do itWhen you will do itWhere you will do it
Get Set
Talk with your doctor If you haven’t been physically activeIf you have other health problems
Things to talk to your doctor aboutExercises or activities you should avoidAny unexplained symptomsHow any health conditions affect
exercise and physical activity
Get Set
Managing some of the practical things: ShoesChoose shoes for the type of physical activityMake sure shoes fit well and provide proper
supportLook for shoes with:
Flat, non-skid soles Good heel support Enough room for your toes Cushioned arch that’s not too high or too thick
Replace your shoes when they are worn out
Get Set
Managing some of the practical things:Personal trainerEducation and experiencePersonalityBusiness practices
Get Set
Three keys to successInclude physical activity in your
everyday lifeTry all four types of exercisePlan for breaks in the routine
Go!
Include physical activity in your everyday lifeMake it a priorityMake it easyMake it socialMake it interesting and make it funAbove all, make it an active decision
Go!
Plan for breaks in the routine (life happens)Don’t be too hard on yourselfTalk with your doctor about when you can resume
your regular routineThink about the reasons you started exercisingAsk family and friends to help youTry something easier or an activity you haven’t doneTalk with your doctor or trainerStart again at a comfortable levelThink creatively about other ways to exerciseBe flexibleBelieve in yourself
Go!
Tips for coping with breaks in your exercise routineTemporary
You’re on vacationCaring for an ill relative is taking up much of your timeGetting sick keeps you out of action for a few weeks
PermanentYour usual exercise buddy moves awayYou move to a new communityYou are recovering from surgery
Go!
Building up the benefitsAdd new physical activitiesReview your goals
If able, do your activities longer, farther, or harder
Do the activities more often
Go!
Reducing the risksTalk to your doctor is you haven’t been
physically active Talk to your doctor if you have any health
problems
Go!
Preventing injury Tips to avoid injury
Begin slowing with low-intensity exercises Wait 2 hours after a large meal before strenuous
exercise Wear appropriate shoes and clothing Warm up with low-intensity exercises Drink water before, during and after Pay attention to your surroundings when outdoors
• Traffic hazards• Weather• Uneven walking surfaces• Strangers
Go!
Preventing injury Stop exercising if you:
Have pain or pressure in chest, neck, shoulder or arm
Feel dizzy or sick to your stomach Break out in a cold sweat Have muscle cramps Feel severe pain in joints, feet, ankles, or legs
Go!
Walking safely in rural areasAlways walk facing oncoming trafficLook for a smooth, stable surface
alongside the roadBe sure drivers can see you
Wear brightly colored clothing During low-light hours have reflective
material on your jacket or walking shoes and carry a flashlight
Take along a cell phone
Go!
Website: www.nia.nih.gov/healthinformation/publications/exerciseguide
Phone Toll Free: 1-800-222-2225
For the DVD: http://go4life.niapublications.org/exercise-guide-video
and/or http://go4life.niapublications.org/ For the Information sheets: http://go4life.niapublications.org/resources/tip-sheets
Go4Life: Exercise Workbook & DVD How to Order
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