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TEAHCER GUIDELINE MODULE 5

Project title: BepreselGrand Agreement Number: KA204-2017-012 Publisher: The partnership of the ERASMUS+ project BepreselFor the publisher: Niels Vestergaard

TEACHERS GUIDELINE:MODULE 5 – TAKE CARE OF THE

BALANCE THE BEPRESEL COURSE

Editing: The partnership of the ERASMUS+ project Bepresel

OVERALL COMMENTS TO THE TEACHER

This English version is the final revised overall manual of the educational material developed by Erasmus+ BEPRESEL project implemented during the periode of 1st of October 2017 to the 30th of September 2019.

This final version is not identically to the draft versions, developed as background and to inspire the developing off the different national educational content to be implemented and tested during 2 test courses in each partner country.

The 8 test courses was implemented during the period of February-June 2019, by various methodologies and pedagogical approaches.

In the same way be believe it is important future users adapt this material to their national contexts, to your own methodology and especially to the specific profile of the senior learners to be educated.

There might be differences in how power points are to be illustrated in different countries and to different learner groups. You are free to change the pictures & illustrations used at the power points. In the same way you are of course free to change or supplement with national statistical figures, if they are aviable.

It is not the intention providing this material for this module , that you have to or shall use all the slides presented.

The intention is, you pick out the most relevant slides that, that fits

the time frame you have available for the presentation of this module and

match the specific profile of the seniors you are going to educate.In the same way you are free to change the order of the powerpoints.

The text, the suggestions of »what could be said« in connection with the individual power point are for inspiration. As you will see, there are room at the different pages, so you may to write:

Your own ideas how you will like to present the different slides. How you will like to put the facts and documentation into words. What you will like to tell the seniors.

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What questions you believe could be good for you to ask the senior learners

o to answer, o to discuss a little, o to reflect about.

It is important you make your presentation in your own words.

Create your own personal presentation but please stick to the facts as they are presented and avoid to present your own version of what you think ageing and what ageing period is about.

We believe the pedagogical intention should be, to establish a dialogue with your senior learners based on the slides you present.

Make sure you have time for that.

It is important to be aware using power point very easily speed up the presentation, which might not be beneficial for all senior learners

If it is possible to you, try to remember some of the information you are going to present. It might be a good idea to present some of the information, by chalk and blackboard or at a flip over.

Make sure the seniors have time to think, time to reflect. Time to ask questions.

It is serious to educate seniors have to avoid loosing their independent living later in life, howewer it is still important to have a good laugh once a while during the lessons.

Consider have you might be able to present some of the statements the material provide, with a little humorous approach and a smile

Prepare your self for a little resistance from some among your learners. You will probably meet resistance related to some of the results – statistics and the conclusions to make. To many senior learners some of the info and conclusions will be controversial as they don`t confirms or match, what many seniors believe, what many seniors assume as facts and what they have noticed and know from “their own experiences”.

Try to avoid entering into long discussions – just refer to what science tells – what the statistics show.

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Some will also be critical. Make clear from the very begining that they overall frame of what you going to tell and show during the lessons to come, is:

»We aren’t going to talk about training and exercising to become a participant for the next Olympics. You are going to talk about, what it takes, what it require of a little weekly effort, training and ongoing exercises to maintain or develop the daily activities that will make us stay independent for longer later in life.

If any have ambition about making a world record it shold have been redeemed in our younger years.«

SPECIFIC OBJECTIVES OF THIS PART.You find what the BEPRESEL partnership believe should be the objectives of this modul in the Curriculum: Senior Health Education – a BEtter PREparation for SEnior Life.

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YOU COULD SAY:

Let’s focus A little on a worst case scenario – by losing our balance capacity.

To many of us fall – for reasons that wouldn`t have made us fall 10 or 20 years ago.

++++++++++++++++++++++++++++++++++++++++++++ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

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YOU COULD SAY:

One quick way to become in need of support and to loose once independent way of living is caused by one single factor.

We fall more and more often the older we become. It is normal to fall once a while during life. We fall very often when we are children.

At age 65 on average 1 out of 3 will fall every year. At age 73 1 will fall every second year At age 80 we will all on average fall every year.

What we should remember is the many times we have been close to falling over the past 5 to 10 years, but which we have barely avoided.

But losing a little more of our balance competences over the next 5 years, we might not avoid falling next time.

How many of you have been falling within the last year?

How many know someone who have been falling within the last year?

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YOU COULD SAY:

One quick way to become in need of support and care/ too loose once independent way of living is caused by one factor.

If we combine this increasing risk of falling, caused by a slow unnoticeable reduction of our balance capacity –

With the fact

that our bones become weaker during senior life, falling ends up to in a column femora’s fracture to more and more people later in life.

That a fall with increasing age to so many people ends up with a column femora’s fracture – is due to the fact that many of us and especially women develop osteoporosis or fragile bones.

The slide shows what a fracture column femora’s is. I think most of you know at least one who have been suffered from this fracture.

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In industrialized countries, the risk having a Fracture column femora’s is on overall average 18% for women and 6% for men. We hardly see this kind of fracture before age 50 – 55 and the average age having a fracture is 80.

It is something we build up to – by losing our balance competences and weaker bones.

The older we become the higher risk, if we don`t intervene and do something to avoid “the accident”. The fall.

What many people don`t know is that a column femora’s fracture is the start of a fatal outcome. It leads to death to 1:3 people/seniors.


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YOU COULD SAY:

To illustrate what easily happens and why the risk increase among some elderly in some countries – we can look & compare Denmark and Romania.

As stated beforeIn industrialized countries, the risk of femoral throat is 18% for women and 6% for men.Denmark is a highly industrialized country.

In Denmark, we have about 10,000 new elderly who have to face a column femora’s fracture every year and almost 1.700 have to face their second fracture every year.

It means that Denmark, have approximately 600 column femora’s fractures per 100,000 inhabitants every year.

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In Romania, only 198 out of 100,000 inhabitants are affected by a column femora’s fracture.

Are anyone able to explain this difference?


YOU COULD SAY:

Denmark is a modern welfare system - with high pensions when leaving the labor market aged 65 to 67. When leaving the labor market in Denmark, the vast majority of people are "FREE" and devote themselves thereafter to fill their lives and time with spare time activities.

It could be difference in nutrient – but more obviously is it, that more seniors in Romania have to work more, be productive, stay more active during senior life to support a to low pension to live. Therefore, they will still stimulate and maintain the strength of their bones.

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It is a challenge to many seniors in modern societies with a high welfare including a high level of pension, that they become to inactive – or at least more and more activities are done in a sitting position.


YOU COULD SAY:

Step 1 to avoid this kind of fracture is of cause to keep once bones strong.

A recent study in Denmark of the strength of bones, showed that the elderly gentlemen - or males similar to the once at the slide playing football at old age - had the strongest leg bones - the least osteoporosis affected bones.

Football is a heavy game. You run and get a lot of bumps through your

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legs. Football gives many twists and turns, which in turn gives many bumps through the legs.

Later we will look into how the right nutrient can have a positive influence on osteoporosis, but the key to fight osteoporosis is physical exercise. By doing bone-strengthening exercises and activities.

We should you be aware of trying to reduce the effect of osteoporosis.Bone strengthening exercises is bumping exercise. Bumps in the longitudinal direction of the bones stimulates continuous maintenance and renewal of the bone mass.

The legs and spin.

To fight osteoporosis in the legs and the spin,

It is good to jump. Jump e.g. 18 times x 3 times and do it 2 or 3 times a week.

Find a stair somewhere and go up and down the stairs the number of times it require to have approximately 50 bump up through the legs and body.

To arms and hands.

Stand in front of a wall and fall forward, preventing collision with the wall by taking off with arms and hands.

In general a long walk every day and physical work will contribute to keep our bones strong.++++++++++++++++++++++++++++++++++++++++++++ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

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YOU COULD SAY:

Step 2 is to avoid falling

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So let us make it clear that:We do not fall more often because of age. Some seniors never fall.Some of us fall more and more often later in life because we accept; more or less ignorant accept a loss of the key competences that decrease our risk of falling.Some of us will fall more and more often later in life because we let 4 things happen.

1. Reduced sight – and that we for different reasons don`t have the right glasses. We have to test our glasses more or less every year or 1½ year. We get harder and harder to discern shades - especially at dusk. It becomes harder and harder to us to see the difference at different altitudes in the terrain.

2. Slowly reduced muscle in our leg muscles, so we move uncertainly. Lifts legs less and less as we walk. We have been focusing on that.

3. Slowly reduced ability to react and compensate for what might make us fall – reduced time of reaction –

4. Slowly reduced balance competence - we are unable to correct for unevenness anymore.

All 4 reasons can be eliminated, trained, maintained and developed.


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YOU COULD SAY:

But to avoid falling – our balance is crucial. Our balance is combined by many factors – and we have to understand that these factors/sensory capacities react as anything else in our body. If they are stimulated and trained they develop and if not the become weaker and weaker.

The essential part of our balance is named Vestibular sense.

The vestibular sense consists of a small bone structure located in the inner ear. The sense consists partly of a horizontal hollow circle bone and a hollow bone running vertically.

Both bones are filled with fluid and sensory organs. As we move and thus move our head, the fluid will react more slowly than even the bone structure, thus telling our brain how our position is, changing and the brain will then correct so that we remain in balance.

It can be trained in many ways and have to be trained in many ways.

How to train the vestibular sense.

We have to start fighting with the children about using the swing or reinstall the rocking chair. It will stimulate the vertical part of the vestibular sense.

Use an office chair and turn around sometimes in one direction and sometimes in the other direction - they stimulate the horizontal part of the vestibular sense.

Do it 2 or 3 times a week.


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YOU COULD SAY:

Another important contributor to our balance is our feet. Sensors in our feet tells our brain about the surface we stand on or walk at.

It require that we have “good feet” free of hard skin. If there is too much hard skin, the feet cannot detect the surface on which we are standing or walking.

It is a good idea to make sure you walk with bare feet a few times a week.

You can buy various tools to stimulate your feet and many retirees have decorated themselves with a small box filled with different stones as they walk around a few times a week.

It can be a good investment to seek out a foot therapist once in a while as we age.


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YOU COULD SAY:

Another important supplier to the brain of information, to help the brain to do what it has to do to make sure we keep in balance, is our muscles and joints.

The more they work the more information they send to the brain about their position. The faster the information is transmitted the better balance.

The transfer speed is not trained and stimulated quite well if we sit more and more during senior life. Many seniors have many spare time activities – all handed from a sitting position.

It can be trained in many ways.

One way is to stand on one feet while we brush our teeth in the morning and again in the evening. 2 or 3 times a week.

It is also possible to buy different small tools to stand on while we prepare our lunch or dinner. 2 or 3 times a week.

Find a line somewhere in your residence of 3 or 4 meters length and try to walk the line 2 or 3 times a week.

You may test you self by trying to stand on one leg – both left and right with open eyes and then with close eyes. It is good if you are able to stand with open and closed eyes up to 30 seconds.

The reason why the test with close eyes is important, is that many of us fall in the twilight – or when it suddenly is to dark to us.

Start training – it is good to have a wall – close by – for security reason.

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ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

YOU COULD SAY:

The final one is our time of reaction. We react more and more slowly, if we don`t train our ability to react fast.

Use a ball. Push/play it into the floor so it hits the door - turn around and grab the ball.

Many different games stimulate and train our ability to react more quickly, so it might be a good idea to establish a play group – and play once a week.

Many sports also stimulate our ability to react. Badminton, tennis and table tennis are good examples of physical activities which stimulate our ability to react fast.


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YOU COULD SAY:

What do we know?

We know that

3 x weekly strength( remember what we have being talking about previously) and balance training, combined with

A walk 2 times a week ( half an hour walk)

Prevent fall and fall damage with up to 52% and we know that the effect is even stronger at seniors older than 80+

It is a little “time investment” to minimize the risk of falling and having a fracture column femur later in life.

It is sad to lose the joy of getting really old because life is drastically affected by a fall and a fracture. Especially when it require so little to minimize this particularly risk.

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ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

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bepresel.eubepresel.eu/wp-content/uploads/2019/12/English-IO2... · Web viewIt is important to be aware using power point very easily speed up the presentation, which might not be