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

4 main categories of exercisesEndurance

Strength

Balance

Flexibility

Get ReadyTypes of Exercise

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!

Try all four types of exerciseEnduranceStrengthBalanceFlexibility

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