Physical Activity for Older People: Training Slides
Physical Activity for Older People:
Training Slides
Covering:
•
The benefits of physical activity
•
Physical activity recommendations for older adults (65+)
•
Getting active in Staffordshire
•
Daily living equipment and technology to help with getting more
active
•
Support in Staffordshire
The benefits of physical activity:
•
It’s
never too late
to get active and improve your health.
•
People who
exercise regularly
have a
lower risk
of developing:
-
Heart disease
-
Type 2 diabetes
-
Stroke
-
Some cancers (like colon and breast cancer)
-
Dementia and Alzheimer's disease
•
It can also
improve:
-
Self-esteem
-
Mood
-
Sleep quality
-
Independence
Physical activity and falls:
•
Doing regular physical activity can help to prevent falls.
•
Older people who do regular physical activity can
reduce their risk of
falling
by
30%
.
•
Doing exercise improves strength, balance and flexibility. This helps
people to feel stronger and more confident on their feet.
Physical activity for older adults:
Activity:
In groups, discuss:
•
How much physical activity older adults (65+) should be doing a
week.
•
What types of activities they should be doing.
•
Feedback.
Overview of physical activity recommendations
for older adults (65+):
•
Be physically active every day.
•
Do activities that improve
strength, balance and flexibility
on at least
2 days
a week.
•
Do at least
2 and a half hours
of
moderate intensity activity
a week.
or
•
1 hour 15 minutes
of
vigorous intensity activity
(if already active).
or
•
A
combination of both
moderate and vigorous intensity activity.
•
Reduce time spent sitting or lying down.
Be physically active every day:
•
Adults
aged 65 and over
should aim to be physically active
every day
.
•
Any activity is better than none. The more they do the better, even if
it’s just light activity.
•
Examples of
light activity
include:
-
Getting up to make a cup of tea
-
Moving around the home
-
Cleaning and dusting
Strength, balance and flexibility activities:
•
Do activities that improve
strength, balance and flexibility
on at least
2 days
a week.
•
Examples of
muscle-strengthening activities
include:
-
Carrying heavy shopping bags
-
Heavy gardening, like digging
-
Using the stairs regularly
•
Examples of
balance and flexibility
activities include:
-
Tai Chi
-
Bowls
-
Dance
Moderate intensity activity:
•
Do at least
2 and a half hours
of
moderate intensity activity
a week
(this could be 30 minutes activity, five times a week).
•
Start small and build up gradually – just 10 minutes physical activity at
a time provides benefits.
•
Examples of
moderate intensity activities
include:
-
Brisk walking
-
Riding a bike
-
Dancing
-
Pushing a lawn mower
•
Or
….
Vigorous intensity activity:
•
Do
1 hour 15 minutes
of
vigorous intensity activity
(if already active).
•
These are activities that make people breathe hard and fast.
•
Examples of
vigorous intensity activities
include:
-
Jogging or running
-
Fast swimming
-
Aerobics
-
Football
•
Or
do a
combination of both
(moderate and vigorous intensity
activity).
Reduce time spent sitting or lying down:
•
Older adults should
reduce time spent sitting or lying down
.
•
It’s important to break up long periods of not moving with some
activity.
Getting active in Staffordshire:
What activities to try?
•
It could be something
new
like Zumba or Tai Chi.
•
Or older adults may like to do
familiar activities
that they used to
enjoy. Walking netball and walking football are popular.
•
Walking
is a great way to become more active. And it’s free!
Getting active in Staffordshire:
How to find activities?
•
Use
Together Active’s
‘Active My Way’ tool to find out about activities
and sports clubs in Staffordshire.
•
Staffordshire Connects
has a section on ‘Getting Active’ in
Staffordshire. This can be easily searched by district.
•
Get active at home.
The
NHS website
has a range of exercise videos
for all abilities. Including: chair-based exercises, strength exercises,
and exercises for people with specific health problems, like arthritis.
Daily living equipment and technology to
help with getting more active:
•
Daily living equipment and technology can help people to keep their
independence.
•
There are lots of affordable products out there that can really help.
•
Some things can even be bought from supermarkets or high street
shops.
•
Staffordshire County Council’s
‘Happy at Home’
webpage gives
information on daily living equipment and technology. On the
‘Interactive House’, click on ‘Out and about’ for some useful sport and
leisure equipment.
Examples of daily living equipment and
technology to help with getting more active:
Support in Staffordshire
Everyone Health Staffordshire:
•
Provide free support with:
Physical Activity, Falls Prevention
,
Stopping Smoking, Social Isolation and Loneliness, Weight
Management and NHS Health Checks.
•
Some restrictions apply.
•
Visit the
Everyone Health
website for more information, or call: 0333
005 0095.
Falls Management Services:
•
Search for ‘Falls’ on
Staffordshire Connects
to find about Falls
Management Services in your local area.
Benefits of physical activity and recommendations for older adults (65+). It also provides information on getting active in Staffordshire, daily living equipment, and support available in the area.
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Presentation Transcript
Physical Activity for Older People: Training Slides
Covering: The benefits of physical activity Physical activity recommendations for older adults (65+) Getting active in Staffordshire Daily living equipment and technology to help with getting more active Support in Staffordshire
The benefits of physical activity: It s never too late to get active and improve your health. People who exercise regularly have a lower risk of developing: - Heart disease - Type 2 diabetes - Stroke - Some cancers (like colon and breast cancer) - Dementia and Alzheimer's disease It can also improve: - Self-esteem - Mood - Sleep quality - Independence
Physical activity and falls: Doing regular physical activity can help to prevent falls. Older people who do regular physical activity can reduce their risk of falling by 30%. Doing exercise improves strength, balance and flexibility. This helps people to feel stronger and more confident on their feet.
Physical activity for older adults: Activity: In groups, discuss: How much physical activity older adults (65+) should be doing a week. What types of activities they should be doing. Feedback.
Overview of physical activity recommendations for older adults (65+): Be physically active every day. Do activities that improve strength, balance and flexibility on at least 2 days a week. Do at least 2 and a half hours of moderate intensity activity a week. or 1 hour 15 minutes of vigorous intensity activity (if already active). or A combination of both moderate and vigorous intensity activity. Reduce time spent sitting or lying down.
Be physically active every day: Adults aged 65 and over should aim to be physically active every day. Any activity is better than none. The more they do the better, even if it s just light activity. Examples of light activity include: - Getting up to make a cup of tea - Moving around the home - Cleaning and dusting
Strength, balance and flexibility activities: Do activities that improve strength, balance and flexibility on at least 2 days a week. Examples of muscle-strengthening activities include: - Carrying heavy shopping bags - Heavy gardening, like digging - Using the stairs regularly Examples of balance and flexibility activities include: - Tai Chi - Bowls - Dance
Moderate intensity activity: Do at least 2 and a half hours of moderate intensity activity a week (this could be 30 minutes activity, five times a week). Start small and build up gradually just 10 minutes physical activity at a time provides benefits. Examples of moderate intensity activities include: - Brisk walking - Riding a bike - Dancing - Pushing a lawn mower Or .
Vigorous intensity activity: Do 1 hour 15 minutes of vigorous intensity activity (if already active). These are activities that make people breathe hard and fast. Examples of vigorous intensity activities include: - Jogging or running - Fast swimming - Aerobics - Football Or do a combination of both (moderate and vigorous intensity activity).
Reduce time spent sitting or lying down: Older adults should reduce time spent sitting or lying down. It s important to break up long periods of not moving with some activity.
Getting active in Staffordshire: What activities to try? It could be something new like Zumba or Tai Chi. Or older adults may like to do familiar activities that they used to enjoy. Walking netball and walking football are popular. Walking is a great way to become more active. And it s free!
Getting active in Staffordshire: How to find activities? Use Together Active s Active My Way tool to find out about activities and sports clubs in Staffordshire. Staffordshire Connects has a section on Getting Active in Staffordshire. This can be easily searched by district. Get active at home. The NHS website has a range of exercise videos for all abilities. Including: chair-based exercises, strength exercises, and exercises for people with specific health problems, like arthritis.
Daily living equipment and technology to help with getting more active: Daily living equipment and technology can help people to keep their independence. There are lots of affordable products out there that can really help. Some things can even be bought from supermarkets or high street shops. Staffordshire County Council s Happy at Home webpage gives information on daily living equipment and technology. On the Interactive House , click on Out and about for some useful sport and leisure equipment.
Examples of daily living equipment and technology to help with getting more active: Pedal exercisers and hand cycles (to exercise sitting down) Garden kneelers (if difficulty bending or kneeling. The arm supports help with standing up again) Walking aids (e.g. walking sticks) Garden stools on wheels Exercise DVDs Adapted gardening tools Stretchy resistance bands Adult tricycles (if unable to use a two-wheeled bicycle due to reduced balance, reduced movement or pain) Bowling ramps Talking pedometers Incontinence swimwear Floor basketball net (can be played sitting or standing)
Support in Staffordshire Everyone Health Staffordshire: Provide free support with: Physical Activity, Falls Prevention, Stopping Smoking, Social Isolation and Loneliness, Weight Management and NHS Health Checks. Some restrictions apply. Visit the Everyone Health website for more information, or call: 0333 005 0095. Falls Management Services: Search for Falls on Staffordshire Connects to find about Falls Management Services in your local area.
