Explain how your community education project was planned, developed, and implemented, how the outcomes were achieved, and then how you evaluated if your goals were met.
Use graphics and speaker notes
Physical Activity and Aging
Introduction
Name: Ann Uguala
Background: I am Registered Nurse and a student at Aspen University. I received my ADN at Long Island College Hospital School of Nursing in Brooklyn and I’m working towards my BSN degree.
Objective
To discuss developing a healthy and active lifestyle
To discuss the benefits of physical activity for older adults
To discuss negative effects of a sedentary lifestyle
Types of physical activity you can engage in
Physical Activity
Physical activity is defined as any movement by the body that is produced by your muscles and results in you expelling energy.
Physical activity is done during leisure time or as part of an individual’s work
Physical activity can be of mild, moderate or high intensity. It should be done based on each individual’s tolerance
How much is recommended
ALWAYS check with your physician before engaging in physical acitivity to avoid injury
The World Health Organization recommends adults and older adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity weekly or at least 75–150 minutes of vigorous-intensity aerobic physical activity
Aerobic exercise: swimming, cycling, walking, rowing, running, jumping rope
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Benefits of Physical Activity
Weight management
Promotes a heart healthy lifestyle
Physical activity reduces the risk of premature death and healthy aging
Helps to prevent and manage some diseases such as heart disease, diabetes, stroke
Strengthens bone and muscle
Helps to improve mental health and quality of life
Negative Effects of Sedentary lifestyle
When the body doesn’t get enough physical activity, it begins to lose lean muscle tissue. This leads to increased difficulty performing the activities of daily living (ADL)
Increase risk of heart disease
Increase risk of colon cancer
Increase risk of obesity
Increase risk of diabetes
Types of activity to engage in
As older adults, you may not be able to engage in some of the activities that individuals of younger age can
According to the CDC, adults aged 65 years and older should add activities to improve balance, such as standing on one foot. Improving on one’s balance helps to prevent falls
Four types of exercise you can engage in are endurance exercise, strength exercise, balance exercise and flexibility exercise
Endurance Exercise
Endurance exercises improve the health of your heart, lungs, and circulatory system.
Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn
Stay hydrated
Dancing
Brisk walking
Yard work
Swimming
Climbing stairs
Balance Exercise
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences.
Standing on one foot
Heel to toe walk
The balance walk
Strength Exercise
Lifting weight
Carrying groceries
Arm curls
Resistance bands
Wall push ups
Don’t hold your breath during strength exercises and breathe regularly.
Breathe out as you lift or push, and breathe in as you relax.
Flexibility Exercise
Overhead side stretch
Shoulder stretch
Triceps stretch
Supine knee to chest stretch
