American Association for Physical Activity and Recreation - Indianapolis, IN

March 19, 2010Jane Roy, Brian F. Geiger, Tami Blaudeau

Physical and Health Education

Incontinence: overcoming an exercise barrier – prevention and informational resources for healthy aging

Senior Swing! - learn the basic steps and health benefits of ballroom swing dancing

Chair Yoga – benefits, breathing, postures, visualization exercise

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Program ContentProgram Content

Roy Geiger Blaudeau 2010

Brian F. Geiger, EdD, FAAHEProfessor

bgeiger@uab.edu

Be active – stretch, walk, swim, climb stairs

Eat healthy foods for meals and snacks

Seek hobbies and recreation

Get help for urinary incontinence and mobility problems

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Maintaining IndependenceMaintaining

Independence

Physical Activity Readiness Questionnaire (PAR-Q)• 7 questions to assess PA readiness• Emphasis on cardiovascular and bone health• Does not address social stigma, embarrassment

CDC (1995). JAMA; 273:402-407• Physiological, behavioral, and psychological

variables are related to PA• Confidence in PA ability, perceived barriers, & PA

enjoyment are strongly related to participation

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Determinants of PADeterminants of PA

Activity impairment significantly associated (p<0.001) with lower urinary tract symptoms (Kannan, et al., 2009)

“Frail older person” - clinical phenotype combining PA, mobility, balance, muscle strength, motor processing, cognition, nutrition, and endurance; associated high medication use and being homebound or institutionalized; and high risk of intercurrent disease, increased disability, hospitalization, and death (Ferrucci, Guralnik, Studenski, et al., 2004)

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Aging, PA and DisabilityAging, PA and Disability

Accidental loss of urine

Affects >15 million Americans

More common in women than men

5 types: Stress, Urge, Mixed, Overflow & Functional

Not a sign of healthy aging

Related to withdrawal from work and social activities

A common reason for nursing home placement

Roy Geiger Blaudea 20107

Urinary IncontinenceUrinary Incontinence

Diet Limit caffeine drinks and food Increase water intake to 6-8 glasses

daily

Bladder training Record fluid intake, times of urination,

and when accidents occur Practice “timed urination” while awake

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Behavioral TreatmentBehavioral Treatment

Bladder retraining Learn to increase urine in bladder and time

between urinations by 15-30 minutes weekly Goal is to urinate every 2-4 hours while awake

Regular practice of Kegel exercises

Strengthen sphincter and pelvic floor muscles through contracting and relaxing

Stop or delay accidental urination

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Behavioral TreatmentBehavioral Treatment

Knowledge is Power!

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http://www.nia.nih.gov/

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UrologyHealth.org of The American Urological Association Foundation

Website: www.urologyhealth.org Tel. 1-800-828-7866

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Available in AL for •AARP Medicare Complete through SecureHorizons•HealthSpring•Humana members

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Medline Plus at link: http://medlineplus.gov/

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HealthInfo Net of AL at link: http://apps.nlm.nih.gov/medlineplus/local/alabama/homepage.cfm?areaid=3

Tami Blaudeau, PhDAssistant Research Professor

blaudeau@uab.edu

Ballroom dance may refer to almost any type of social dancing as recreation

Set of partner dances enjoyed both socially and competitively worldwide

Its performance and entertainment aspects are widely enjoyed on stage, in film, on television

2 main styles in America Smooth (Waltz, Tango, Foxtrot, Viennese Waltz) Rhythm (Cha Cha, Rumba, East Coast Swing, West Coast Swing, Bolero,

Mambo, Samba)

A number of historical, local and national dances that are not ‘strictly ballroom’, but rather "fun" although "non-traditional” (hustle, salsa, merengue, west coast swing, Argentine tango, lindy and Hip Hop)

Eighteenth-century social dance. Translated caption: A cheerful dance awakens love and feeds hope with lively joy (Florence, 1790).

Social dancing is an activity that can be traced back to three sources:

Aristocratic Courts of Europe International Society

Early Cultures

During 20th century, African and Caribbean rhythms and movements increasingly influenced social dancing.

SWING, the jitterbug, the twist, boogie, and disco dancing all share a free and improvised movement style and a repetitive, percussive rhythm. • Swing dancing is a favorite American past time with a

recent resurgence in popularity. Swing could be a natural descendent of the Lindy hop, Fox Trot, Charleston, and even the Waltz and the Tango

Dance is an excellent choice for a

lifetime PA!

Flexibility Strength

Endurance Sense of Well-Being

FREE Dance steps and videos: http://www.learning2dance.comhttp://www.centralhome.com/ballroomcountry/dancesteps.htmhttp://www.dancekc.com/videos.htmlWaltz: http://www.youtube.com/watch?v=ju60OYcgjV0Cha Cha Cha: http://www.youtube.com/watch?v=dOahDKfKWYo

Teaching tools: Free lesson plans

http://www.teach-nology.com/teachers/lesson_plans/arts/dance/Syllabi, Coloring Sheets, Curricula etc http://www.abcfordance.com/

DVDs and videoshttp://www.anyonecandance.com/http://dancevision.com/store/dvds/absolute_beginners/

Books:‘Quickstart to Social Dancing’ by Jeff Allen   

 

Basic Steps: Walks, Side Step, Rock Step, Triple Step, Chasse’s, Balance Step, Pivot

Steps, Box Step

Important Concepts: 1) rhythm

2) directions of dance 3) stylization 

ABBREVIATIONS: COMPONENTS***

M=MALEF=FEMALE B=BOTHL= LEFTR=RIGHTX=NUMBER OF REPEATSBASIC= 123,123, ROCK STEP   1. HAND POSITION:F=L hand on M upper arm/shoulderB=relaxed hand hold at waist level 2. UNDERARM TURN:BASIC X 2B=face to face hand holdF spins R on 3rd BasicRock Step X 2

There are some characteristic steps that can distinguish the original swing style from its many variations. True West Coast Swing uses a 6-beat pattern, and can be danced to almost any kind of music. It stays within a contained area, due to its steps. East Coast Swing is really another version of the Lindy hop. It also works in a pattern of 6 beats, and basically consists of stepping side to side, with a step back on every third beat.

Jane Roy, PhDAssociate Professor

jroy@uab.edu

Increased circulation Relief from joint pain or arthritis Emotional healing and creating a

positive outlook Normalizing blood pressure Decreasing emotional and physical

stress Relieving tension or discomfort

There are many different styles of yoga being taught and practiced today.

Program for seniors who are at risk for falling or for anyone in a wheel chair or with limited mobility.

Postures can be modified from fully supported (i.e. seated) semi-supported standing (e.g. chair, wall, stability ball) and unsupported modified postures/asanas

The entire sequence can be done in 10-20 minutes depending on number of repetitions. Allow a few minutes at the end of the sequence to sit quietly in meditation…

Postures/asanas

Breathing exercises

Visualization, meditation and relaxation

Check with your doctor before starting yoga, especially for those who are inactive, have chronic conditions (e.g. hypertension), spinal disk problems and glaucoma as some poses might be contraindicated (e.g. twists, inversions)

Inform yoga instructor of medical issues, who should give choices for modifications so there is an atmosphere of self responsibility and awareness .

Listen to your ‘inner voice’, the postures should feel comfortable not painful

Sit at front edge of chair (use the back of a chair for support, if necessary).

Place hands on thighs and lengthen spine upward.

‘Sitting bones’ (ischial tuberosities) should be contacting the chair firmly and evenly, but without gripping or tension in the buttock muscles.

Abdominal muscles should be pulled in, toward your back. No slouching!

Y our gaze should be forward, neck tucked slightly inwards.

When we practice sitting, we can take time to unwind the body/brain and observe the breath.

Observe your natural breath.

Begin to deepen, lengthen and extend that movement.

Place hands on ribs and abdomen.

Slowly exhale, gently pull belly/abdomen in.

Visualize the breath as a smooth continuous wave like pattern:

Inhalation Take a deep breath in (inhale) – feel abdominal cavity, then

rib cage expand as breath moves up from the navel, to chest and throat

Exhalation breath moves down from the throat, to chest and navel,

gently pulling abdominal cavity in. Every time you breathe out, imagine that you are releasing any negative emotions, tension and thoughts

Sunrise breathing Neck, shoulder, wrist and ankle rolls &

flex/ext Wrist flexion and extension Cat/cow Seated twist Prayer seated twist Overhead lateral side stretch Inverted prayer lateral side stretch

Eagle

Chest expansion

Shoulder stretch

Hamstrings and seated twist

Nose to knee

Half lotus groin stretch

Lunge Warrior I Warrior II Extended lateral angle Crescent Frog

Rhythmic limbering toe to heel

Modified Tree

Modified Dancer

Chair

Use chair/wall for support

Tense and relax muscles

Rub palms together

Massage temples

Imagine/visualize a ‘happy place’

Thank you

Namaste