Supporting Healthy Aging Through Physical Activity: Workshop Highlights
Explore the insights from an online workshop focusing on supporting healthy aging through physical activity for older adults. The workshop covers topics such as increasing awareness of the importance of physical activity, incorporating activities into daily routines, setting goals, and sustaining progress. Sessions include discussions on best practices, reflection on personal goals, and planning for physical activities. Participants engage in breakout rooms for interactive learning and goal setting, aiming to enhance overall well-being and quality of life in older age.
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Presentation Transcript
Online Passport to Healthy Living: Supporting Healthy Aging of Older Adults Older Adult Workshop #4: DATE fill in date TIME: 90 minutes fill in time Physical Activity
Land Acknowledgement Example: We acknowledge that the city of Thunder Bay has been built on the traditional territory of Fort William First Nation, signatory to the Robinson-Superior Treaty of 1850. We also recognize the contributions made to our community by the M tis people.
Review of Zoom Best Practices In discussions, one person speaks at a time. Feel free to share your thoughts in the chat box at any time. Use the hands up reaction if you wish to speak. If not speaking, please turn off your microphone.
Agenda Session 4 Segments 1&2 9:30Welcome Review Agenda, Goals and Objectives 9:35 Reflection on Session 3 Break out Room 9:50 Canada s 24 Hour Movement Guidelines, Strength Training 9:55 Physical Activity 1 10:15 Break News Bite 10:25 Functional Mobility and Activity 2 10:30 Holistic Approach to Active Living 10:35 Sustainability Breakout Room 10:50 Debrief and reflections on the morning session 11:00 Close Homework: Record in Activities Chart and Healthy Eating Chart
PURPOSE: To increase awareness of the importance of physical activity and ways of incorporating it into daily routines. OBJECTIVES: 1. To identify activities that can be easily incorporated into daily life to increase physical activity levels. 2. To identify ways the group could continue to meet to sustain goals.
Reflection Breakout Rooms 10 minutes Last week you developed a lifestyle action plan Did this help with your goals? For the goals that you set, how is your progress what are the pros, cons? What changes do you need to make to overcome the barriers you are experiencing to achieve your goals? What physical activities are you planning for this week? Instructions Copy questions before going to breakout rooms Decide on a reporter The reporter will report back to larger group
24 Hour Movement Guidelines Video https://youtu.be/NjCkLunz_U8
Canadas 24-hour Movement Guidelines for adults 65+ Recommendation to: Be physically active each day Brisk walking is a great moderate physical activity After age 30 we will lose 50% of our strength by age 80 if we don t exercise Moderate to vigorous aerobic activities that add up to 150+ minutes a week Muscle strengthening using major muscle groups at least twice a week Physical activities that challenge balance daily Limit time we sit to 8 hours or less; No more than 3 hours screen time Get 7-8 hours of sleep consistent bed and wake-up times
Strength Training Recommendation to integrate strengthening / weight training exercises 2 times a week with 1 day in between. Try and introduce 3 to 4 different exercises using weights gradually increasing weight. Complete 1 to 3 sets of 8 12 times for each weight exercise. Setting Goals and Tracking Your Activities Chart p. 19 and 44-45 Passport to help monitor and track your progress
Activity What you need: Tennis ball or other small rubber or foam ball This simple exercise should help if you have trouble picking things up or holding on to them. It also will help you open things more easily, like that pickle jar. You can even do this exercise while reading or watching TV. Instructions 1. Hold a tennis ball or other small rubber or foam ball in one hand. 2. Slowly squeeze the ball as hard as you can and hold it for 3-5 seconds. 3. Relax the squeeze slowly. 4. Repeat 10-15 times. 5. Repeat 10-15 times with other hand. 6. As you get stronger, repeat with each hand.4
BREAK 10 minutes
Agenda Segment 2 10:15 Break - News Bite 10:25 Functional Mobility and Daily Dose 10:30 Holistic Approach to Active Living 10:35 Sustainability Breakout Room 10:50 Debrief and reflections on the morning session 11:00 Close Homework: Record in Activities Chart and Healthy Eating Chart
Functional Mobility The ability to interact with one s environment effectively. Ineffective interaction known as frailty. Highest level of mobility is measured by level of physical fitness and adequate bone and muscle strength.
Holistic Approach in Active Living for personal health and wellness What does this mean? Physical Health Fitness level, Lifestyle choices, Healthy Eating, living conditions Mental Health Stress, anxiety, problem solving Spiritual Health Beliefs and Attitudes Emotional Health Social connections, supports, social network, housing
Encouraging Healthy Lifestyles Smoking causes blood vessel damage, heart attacks, strokes and lung disease. Drinking Alcohol in moderation is okay. Men 1-2 a day less than 14 drinks per week. Women 1-2 a day less than 9 drinks per week. Pages 20-21 in Passport
Healthy Eating Incorporating more fruit and vegetables into your daily meals. (Canada s Food Guide vegetables, Healthy grain/starch, meat & alt) Reduce sugar intake Drinking more water Pages 22-27 in Passport Complete Chart - pages 19 & 47
Sustainability Breakout Rooms 10 minutes + 5 minute review Brainstorm ways in which your group can meet after the course to help support your physical activity, lifestyle and strength training goals and build on what you started here. What resources are you going to incorporate to stay connected and keep your plans sustainable? Instructions: Copy questions before going to breakout rooms Decide on a reporter The reporter will report: 1 Highlight from each group (share others in chat) 5 minutes whole group review
Debrief Feedback on material. I liked I wish
Evaluation use annotate features Did this session meet the objectives outlined at the beginning? 1. Yes 2. No Did this session provide you with new information on the 24 hour movement guidelines, strength training, lifestyle habits and healthy eating recommendations that will be useful to you? 1. Yes 2. No
Homework Reminder to use the physical activity tracking chart on page 19 and the Healthy Eating chart on page 23. Think about any new ideas to support sustaining your plan and bring them to the next session.
