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

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