1. Presented by: Jan Johnston Gerontology Specialist Janice Hermann Adult and Older Adult Nutrition Specialist COACH: Exercise & Physical Activity

2. A Concept Connecting Older Adults & Communities for Health  Identify, link & promote community resources for health and wellbeing of aging families through FCS & OHCE programming A Curriculum Empowering Older Adults With AT to Shop, Cook & Eat: Ask your OCES/FCS Educator about this! C_O_A_C_H

3. Using the booklet from NIA* Exercise & Physical Activity: Your Everyday Guide *National Institute on Aging Connecting Communities for Health

4. 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

5. Get Ready Know the Benefits Get Set Set Your Goals Go Tips To Get Started Steps to Health & Well-being

6. Maintain & improve strength & fitness Improve ability to do things you want to do Improve your balance Help manage & prevent diseases Increase mental & emotional wellbeing Help reduce feelings of depression Get Ready Know the Benefits

7. Get Ready You are in Charge! Know your own needs & abilities Make it fun Put your best effort into it Exercise with others Get Ready Know the Benefits

8. 4 main categories of exercises Endurance Strength Balance Flexibility Get Ready Types of Exercise

9. Aerobic increase in heart rate & breathing Improves heart, lung & circulatory system health Delays disease: diabetes, heart disease, cancers Examples: Brisk Walking Yard Work DancingSwimming Stair ClimbingBiking Get Ready Endurance

10. Muscle strength is key Even small increases Helps with everyday activities  Carrying groceries  Climbing stairs Promotes independent living Get Ready Strength

11. Key to preventing falls Build lower body strength to improve balance Ways to work on balance Stand on one foot behind a sturdy chair Heel-to-toe walk near a wall Get Ready Balance

12. Being limber gives freedom of movement in Regular exercise routine Everyday activities around the house Stretching is key to flexibility Ways to remain flexible & limber Shoulder & upper arm stretch Calf stretch Get Ready Flexibility

13. Regular physical activity = many health benefits Maintain healthy weight Prevent excess weight gain May 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

14. 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

15. Know your starting point and build from there Consider your current activity level  Activity log  Write down some ways you can add activities Consider your current fitness level Get Set

16. Setting your goals Specific, realistic and important to you Types of goals Short term goals Long term goals Get Set

17. Write an exercise and physical activity plan Make your plan specific and grounded in your goals What kind of activity you plan to do Why you want to do it When you will do it Where you will do it Get Set

18. Talk with your doctor If you haven’t been physically active If you have other health problems Things to talk to your doctor about Exercises or activities you should avoid Any unexplained symptoms How any health conditions affect exercise and physical activity Get Set

19. Managing some of the practical things: Shoes Choose shoes for the type of physical activity Make sure shoes fit well and provide proper support Look 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

20. Managing some of the practical things: Personal trainer Education and experience Personality Business practices Get Set

21. Three keys to success Include physical activity in your everyday life Try all four types of exercise Plan for breaks in the routine Go!

22. Include physical activity in your everyday life Make it a priority Make it easy Make it social Make it interesting and make it fun Above all, make it an active decision Go!

23. Try all four types of exercise Endurance Strength Balance Flexibility Go!

24. Plan for breaks in the routine (life happens) Don’t be too hard on yourself Talk with your doctor about when you can resume your regular routine Think about the reasons you started exercising Ask family and friends to help you Try something easier or an activity you haven’t done Talk with your doctor or trainer Start again at a comfortable level Think creatively about other ways to exercise Be flexible Believe in yourself Go!

25. Tips for coping with breaks in your exercise routine Temporary You’re on vacation Caring for an ill relative is taking up much of your time Getting sick keeps you out of action for a few weeks Permanent Your usual exercise buddy moves away You move to a new community You are recovering from surgery Go!

26. Building up the benefits Add new physical activities Review your goals  If able, do your activities longer, farther, or harder Do the activities more often Go!

27. Reducing the risks Talk to your doctor is you haven’t been physically active Talk to your doctor if you have any health problems Go!

28. 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!

29. 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!

30. Walking safely in rural areas Always walk facing oncoming traffic Look for a smooth, stable surface alongside the road Be 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!

31. Website: www.nia.nih.gov/healthinformation/publications/exerciseguide Phone Toll Free: 1-800-222-2225 For the DVD: http://go4life.niapublications.org/exercise-guide-videohttp://go4life.niapublications.org/exercise-guide-video and/or http://go4life.niapublications.org/http://go4life.niapublications.org/ For the Information sheets: http://go4life.niapublications.org/resources/tip-sheets http://go4life.niapublications.org/resources/tip-sheets Go4Life: Exercise Workbook & DVD How to Order