For boomers, seniors, and the professionals that care and provide service for them. Identify benefits, protocol, specificity of programming for optimal active aging.
Physical, emotional, cognitive benefits are described. Exercise prescription guidelines from American College of Sports Medicine and American Heart Association are delivered and then pulled into practical interpretations.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
The loss of strength, cognitive function and stamina attributed to aging is in part caused by reduced physical activity. Inactivity increases with age. By age 75, about 1 in 3 men and 1 in 2 women engage in no physical activity. Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities. Social support from family and friends has been consistently and positively related to regular physical activity.
Older adults should consult with a physician before beginning a new physical activity program. Physical activity need not be strenuous to achieve health benefits. Older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as walking) or in shorter sessions of more vigorous activities (such as fast walking or stair climbing). Additional health benefits can be gained through greater amounts of physical activity, by increasing the duration, intensity, or frequency. Because risk of injury increases at high levels of physical activity, care should be taken not to engage in excessive amounts of activity. Previously sedentary older adults who begin physical activity programs should start with short intervals of moderate physical activity (5-10 minutes) and gradually build up to the desired amount. In addition to aerobic activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in seniors.
Mark Dreher PhD
Strength training is not just for bodybuilding anymore. There is so much more to it than pure appearance aspect. Anyone who is serious about getting more life out of their years should seriously consider engaging in the safe strength training routine.
Most strength training methods, as practiced in the 'box gyms', are not very safe, are time consuming and not necessarily health improving. This presentation talks about a 30,000 foot view of some of the key quality of life, health, fitness and appearance benefits safe strength training has to offer. In addition, it highlights some key aspects of how it could be practiced safely and suitably.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
The loss of strength, cognitive function and stamina attributed to aging is in part caused by reduced physical activity. Inactivity increases with age. By age 75, about 1 in 3 men and 1 in 2 women engage in no physical activity. Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities. Social support from family and friends has been consistently and positively related to regular physical activity.
Older adults should consult with a physician before beginning a new physical activity program. Physical activity need not be strenuous to achieve health benefits. Older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as walking) or in shorter sessions of more vigorous activities (such as fast walking or stair climbing). Additional health benefits can be gained through greater amounts of physical activity, by increasing the duration, intensity, or frequency. Because risk of injury increases at high levels of physical activity, care should be taken not to engage in excessive amounts of activity. Previously sedentary older adults who begin physical activity programs should start with short intervals of moderate physical activity (5-10 minutes) and gradually build up to the desired amount. In addition to aerobic activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in seniors.
Mark Dreher PhD
Strength training is not just for bodybuilding anymore. There is so much more to it than pure appearance aspect. Anyone who is serious about getting more life out of their years should seriously consider engaging in the safe strength training routine.
Most strength training methods, as practiced in the 'box gyms', are not very safe, are time consuming and not necessarily health improving. This presentation talks about a 30,000 foot view of some of the key quality of life, health, fitness and appearance benefits safe strength training has to offer. In addition, it highlights some key aspects of how it could be practiced safely and suitably.
A module on physical fitness which is to prepare for common men covering meaning, type, component, training methods, curriculum, international program, important links
Self-declarations-The content is exclusively meant for academic purposes for enhancing teaching and learning. Any other use for economic/commercial purpose is strictly prohibited. The users of the content shall not distribute, disseminate or share it with anyone else and its use is restricted to advancement of individual knowledge. The information provided in this e-content is authentic and best as per knowledge
Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.
Helps people achieve and maintain a healthy weight
Reduces feelings of stress, anxiety & depression
Builds and maintains healthy bones, muscles & joints
Boosts energy level
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Concept understanding of Fitness, Exercise, and Nutrition. This presentation was prepared for the parents of Lourdes School of Mandaluyong. This is part of their RESPIRE program.
Gas is not a popular subject! Yet, its important. And important that its here. Where else are you going to search for a taboo topic and how to get help.
As an exercise professional for 30 years and an avid athlete and exerciser myself exercise is both a part of the problem and the cure. Far too many of those would would benefit from exercise avoid it due to embarrassment of gas. The sound and or the odiferous clue to those around you are enough to send you running for the hills.
The slide show here represents a part of the live WellU webinar presented October 14, 2014. Learn more at www.voiceforfitness.com or visit www.voiceforfitness.com/activeagingsecrets for current suggestions and tips about topics you need to know about …but might be afraid to ask.
For a simple set of yoga poses for non-yoga practitioners visit https://www.youtube.com/allagesfitness
In their late 40's early 50's or 60's many women experience game-changing rules that means suddenly their exercise and nutrition habits aren't working the way they once had.
Maybe you've experienced it. You never had to think about what you ate and didn't have to make a real effort to exercise but you've always been fairly lean, up to now that is. Now you are putting on weight around the middle, feeling like you've got more fat or cellulite in your upper arms and thighs.
Even now that you're paying attention and starting to exercise and eat better, whatever you try isn't working. You eat more frequently, less frequently, more protein, more plants, and still no change.
What no one ever tells you in your 20's and 30's is that what you can get away with isn't necessarily setting you up for later in life. You're lucky to have a higher metabolism, active life chasing careers and kids and don't know it isn't really working. Skinny jeans at 35 though can mean fat pants at 55.
There's a better wholistic solution and it's more than exercise or nutrition alone or even the two together.
Seven strategies work together for you or against you. Their integration, not focus on one at a time in isolation make the difference in your success or struggle.
There are three levels to changing behaviors to get the outcomes we want. Layering how we learn, with the stage we're in has to include the emotional changes we go through for ultimate long term success. Rarely do we consider the emotional cycle of change when attempting to give up or start a new behavior.
At any age, but particularly in our older age as we seek more longevity with more vitality and are trying to change thoughts and habits we've had for decades, integration of all these becomes important.
Health and fitness professionals assisting clients with change and those wishing to make change stick will do well to take this integrated approach.
There are some exercise programs that are trendy and fad and are going to be here today and gone tomorrow. Then there are those that are evergreen and deserve your time and attention.
Create sustainable, recurring revenue streams for staying power in the personal training industry. Fitness is only going to continue to
Brain drain or brain train? Identify among dietary, exercise, sleep, and environmental factors how you can improve your brain and decrease risk of dementia and Alzheimer's Disease.
Memory fails occur at every age. What factors do you need to know in order to reduce your losses or enhance your current storage?
Train your brain right and start now to decrease risk or reverse the effects of aging.
Sleep and all it's restorative powers has never been more important. Recently we know so much more about the influence of sleep quantity and quality on a variety of diseases and high performance. The body and the brain both benefit from optimal sleep. Determine the benefits, the links to disease prevention. Then establish the unique need for individuals and the ways to optimize sleep.
Fitness Professionals who work with or are expanding active aging programming will identify how to take research on what clients needs, and combine it with the emotional reasons customers want it, for optimal marketing that helps more, sells more and creates more profit.
Contemporary worksite postures and repetitive motions can cause injuries that not only decrease job performance but cause pain and chronic conditions. What's a body to do? Solutions ahead.
Postural Assessment and Body Mechanics approach to selection of exercise makes movement more beneficial and less likely to cause injury. A step-by-step plan not entirely different from apparently healthy populations can be applied for individuals and with planning in groups where one-on-one is not feasible. Special conditions can be overcome with careful planning.
Stop reading! It's a misnomer! Can you have it all? Yes, just not all at once, Oprah and others have said before this. It's as true today as ever. But you can have peace among the chaos. It's not about time management, also a misnomer! But about self- management. What's important...NOW? What's priority....NOW? And it doesn't mean if that is work, a new business, that you love anyone less. But to be truly successful you have to decide and prioritize. Here's how.
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
Basavarajeeyam is an important text for ayurvedic physician belonging to andhra pradehs. It is a popular compendium in various parts of our country as well as in andhra pradesh. The content of the text was presented in sanskrit and telugu language (Bilingual). One of the most famous book in ayurvedic pharmaceutics and therapeutics. This book contains 25 chapters called as prakaranas. Many rasaoushadis were explained, pioneer of dhatu druti, nadi pareeksha, mutra pareeksha etc. Belongs to the period of 15-16 century. New diseases like upadamsha, phiranga rogas are explained.
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
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Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
The Gram stain is a fundamental technique in microbiology used to classify bacteria based on their cell wall structure. It provides a quick and simple method to distinguish between Gram-positive and Gram-negative bacteria, which have different susceptibilities to antibiotics
Best Ayurvedic medicine for Gas and IndigestionSwastikAyurveda
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
5. Benefits of exercise are
many…
maintain muscle mass
maintain and slow bone losses
reducing blood pressure and blood cholesterol levels
maintaining blood sugar levels
enhancing mood, prevent depression
improving range of motion
enhancing strength and endurance
postural improvements
balance and reaction skills
reducing the incidence or frequency of pain
enhancing immunity
and beyond…unique to each individual
6. “unique to each individual”
Benefits are unique… to the
type and quality… of
exercise performed
12. P.A. and the brain
• Aerobic exercise lowers ALZ
occurrence by 60%. (Medina 2008)
• Daily 20 minute walk reduced
stroke and corresponding mental
disability by 57%
• More efficient function, enhanced
connectivity, promotion of new cell
growth (Wolfe 2001)
• Learn something new: stimulate neural
connections (Jensen2006)
13. Your Brain’s Health
Nussbaum (2006)
• Physical activity
• Mental
stimulation
• Diet
• Spirituality
• socialization
Small (2006)
• Physical activity
• Mental activity
• Health diet
• Stress
management
14.
15. Four Pillars of Exercise
I. Strength
II. Cardiorespiratory
III. Flexibility/Mobility
IV. Balance
16. Your Aging Exercise
according to the ACSM and AHA (adults over 65)
• Moderately
intense 20
minutes a day, 5
days a week
• Vigorously
intense exercise
20 minutes a day,
3 days a week
• Balance-
enhancing ex.
• 8-10 strength ex,
10-15 repetitions
of each 2-3 times
a week*
• Flexibility
performed each
active day 10
minutes, 10-30
seconds done 3-4
times
17. IF you can do more, you
should.
IF you must do less, do
something within your
limitations.
18. PROTEIN INTAKE
To Maintain: 25% more than RDA
To Gain Lean: 50% more than RDA
Timing: overall day, and just before and after exercise
22. Getting Started
• PAR-Q
• Health History
• Activity History
• Goals
• Realistic goals
• Posture
• Body mechanics
23. Your Brain’s
INSTEAD OF:
• Treadmill walking
or stationary
bicycling
• Machine weights
only
• Exercising alone
• Focus on an
exercise
SUBSTITUTE:
• Square Dancing, Ballroom
Dancing, choreography-rich
classes
• Functional and new
exercise patterns (rt/lft)
• Group exercise classes
or trainer-led exercise
• Seek Distraction
24. Sample Formats
Cardio and Strength
• General warm up
• Functional Warm-up
• Cardiovascular Ex
• Strength training
• Flexibility-stretching
• Cool down (circulatory)
Cardiovascular Only
• General warm up
• Cardiovascular exercise
• Cardio cool down
• Functional movements
– One legged reach
– Walk the line
– Dribble non-dom hand
• Core exercises
• Flexibility-stretching
27. StretchChest,
Hamstrings, Hip
Flexors, Low Back
Strength
Upper, mid, low back,
abdominals, extensors
Opposites
Attract
Daily exercise to
balance and enhance
daily function
Prioritize your Ex Rx SOLUTIONS
29. Chronic Conditions & Ex
• Arthritis
• Osteoporosis
• Parkinson’s
• Fibromyalgia
• Multiple Sclerosis
• Knee, Hip, Foot,
Shoulder or other
joint issues
• Back pain
• Pain-free
exercise
• Condition first-
planning
• Avoidance of
aggravation
before optimal Rx
• Moving more
• Slow progression,
fewer flairs, lower
frequency &
30.
31.
32. THANK YOU
DEBRA ATKINSON, MS, CSCS, CCG
WWW.VOICEFORFITNESS.COM
DEBRA@VOICEFORFITNESS.COM
515.290.6188
Health, Wellness & Fitness Tips
Register at www.voiceforfitness.com
Or provide your email address today indicating your desire to be added
Express Your Interest in a Group Balance and Functional
Training Session at GHills
Editor's Notes
POWER PAUSE 2:00I just can’t seem to find where I put my notes, I know they were here a minute ago. My key- I had them, I usually put them in my pocket…. Does that sound familiar? Ever walked into the room to find you don’t remember why you did? Or park your car right “there” but not remember where “there” was when you come back out?Maynard Ukena was a partner of the Racquet Club and he was near 90 when he walked out of the club one day, looking for just where he parked his new car. We looked around the lot- and sure enough there was a sparkling new vehicle “is that it Maynard?” “Sure is” he said! “one thing’s for sure” he called over his shoulder as he headed toward it, “when you get to be my age, life is sure an adventure”Now Maynard did live an active life nearly all the way to the end. He was getting buckets of practice balls to hit on the tennis courts just a few years before he died. And why does someone still do that? To get better!Not more years in your life, but more life in your years!
2:02So you know a little bit about me and why I’m here and you why you should care….I do have degrees from Iowa State…both in Exercise Science and in Exercise & Sports Psychology (which time has told me is the more important of the two), I’ve been certified by more agencies than you care to hear and I’ve presented for three of the most credible associations over my 28 years in fitness. But, really….I’ve been doing research my entire life on this topic.I refer to myself a Barely Boomer. My son of course tells it like it is and tells me whatever I call it I’m old. I’ve been old before. You know the things that drive you crazy while you’re growing up and that later make sense to you?I was the fourth child…my mother was 38…now in the 60s that wasn’t so popular. In fact, when my mother, my 16 year old sister and I were out in public the story I’m told is that people assumed I my sister was the mama. My conservative mother was mortified. So I grew up with much older siblings…listening to their music, their conversations. My already older-than-most mother and father divorced and eventually my mother remarried …a man 10 years older than she…my parents were friends with my friends GRANDPARENTS! When you’re the youngest and only at home, and too old for a baby sitter but too young to stay alone, you’re taken along. Out to dinner, over to friends to play cards….I listened to a lot of conversations over a lot of Shirley Temples and raised a lot of older siblings…DaraTores, the US Olympic swimmer who returned later in life to the sport and showed the world age IS but a number began her book with the same statement… “I’ve been old before.” As the daughter of older conservative parents I was old in high school. I was old in college. I married an older man…and all along it was research….WHO KNEW?You know how parents like to keep things fair among kids to keep the peace? Well when it came to dating and sex education and cars…my sister was born in the DARK AGES…I had to raise my parents to understand that the set of sex education books that were illustrated 20 years before that were handed me down … were a little outdated. And you know how parents like to keep things fair between kids …if we hadn’t had a family conference I might not be dating still! For 28 years I’ve been in the fitness industry. For 26 of it I’ve promoted and prodded and nagged at my own family about fitness, amazed that they too aren’t “on the wagon.” I’m called the exer”sis”t ….Finally, I realized, it’s not going anywhere. I can’t make them, wish them, will them ready. Recently my soon to be 87 year old mother asked if we had time during a visit could I just show her some exercises for “this” …fortunately, the ten things that came to my mind stayed there and I replied “sure.” It’s never too late.My goal for us today….to review the benefits of exercise: physical, mental and social and to arm you with a battery of How--to put the newest research into action so you make the most of your exercise time…staying on or starting on the path to not necessarily more years of life but of more Life in your years. Does that sound like a plan?
2:07Whatever I say only counts…if I walk the talk… here’s how I do it…dogs want to go every day…rain or shine, snow or sun…and they will punish you …and in our case, eat socks if they don’t go. They will reward you…by eating fewer socks…if they do go.Always glad to see you, always willing to go, never mind if you go to fast, too slow, just glad to go.
2:09World’s Second Best Accountability PartnerI can tell you quite honestly by first hand research…walking counts. I’ve worked out regularly…hard…for 30 years. I run, bike, swim, lift, do yoga….but that said…in spring and summer when I begin walking golf courses in the last two years following tournament play….my fitness level was enhanced. My weight, my sleep, my wellness…that intangible something…. Was better. Moving more throughout your day has a major impact on your health, wellness, and fitness. Walking a golf course is not overwhelming in terns of intensity…walk walk wait, walk walk wait. Now, I can attest to the fact that the dog…never once asked me to go get a Milky Way or a Gatorade…just saying…choose your accountability partners wisely.
The physical benefits of an active life are many. 2:10The fact is you’re losing more than your keys or your car…As we age….decline in muscle mass from the time you were 25, decline in bone density from the time you were 30, slow increase in body fat, decrease in muscle elasticity, blood pressure, cholesterol, and blood sugar levels become more challenging…you need to have the above on your side to live out your life like most of us envision it.Loss of lean muscle tissue at 8%, then 10% at 50, then greater over 85 years.Bone density decreases by 1-3% every year, and 3-5% each year during menopauseGenerally fat has an inverse relationship. While we're losing bone, muscle, and fat the only thing we seem to keep track of real well is fat!80% of US Adults has back pain in their lives, 88% say it’s recurring throughout the year…57% wish they had exercised more or more correctly to prevent it in the first place
2:13The results you get are in direct relationshipWith the exercise that you do.Exercise of any kind doesn’t enhance bone density. Water Exercise helps MOBILITY but does not affect BONE DENSITY. Exercise of any kind doesn’t improve muscle Maintenance. FATIGUE AT 10 Repetitions is most closely associated with Bone Density and lean muscle maintenance can be achieved through less intense resistance training.Exercise of any kind doesn’t enhance mental Functions.You don’t have to squeeze a tennis ball or use a hand grip to enhance your grip strength. Is it better than nothing…yes, is it specific, yes, but truthfully weight training overall that involves holding a grip and helps you gain strength in the forearms and hands…benefits your grip strength.***SLEEPING BETTER = just 10 minutes a day of walking, other exercise will substitute, corresponded with reports of enhanced quality of sleep. (NSF 2013)REDUCE BACK PAIN? Walk regularly OR perform back exercises. Both show equal benefits for lower back pain prevention, reduction of pain intensity or frequency of pain. Doing both provides most optimal insurance.
You’ve seen the commercials perhaps….. THIS IS YOUR “aging” brain…. 2:25The healthy brain…with age a brain atrophies- the hippocampus - storage of memory…reduces size 1.5% over a year, was a natural occurence in aging process, but a significant change attributed to exercise was not just not shrinking but the growth in size.***
The physical benefits are but one part of the puzzle. 2:15When you lose your train of thought, tell the same story over and over without realizing it, forget where you put the keys, your glasses or the children or grandchildren….When you’ve lived a life with some stress in it….meaning you had a heart beat….you didn’t do yourself any favors! Stress is one of the contributing causes of dementia and Alzheimers= Your BrainAlzheimers disease predicted to soar. 4.7 million in 2010 (1.8 million 85 and older)prediction is by 2050 there may be 13.8 million, 7 million of them 85 and older(Neurology Feb 6, 2013)MORE physical activity = less risk of dimentia **average of 49 years with greater fitness showed reduced risk of dimentiaknown short term benefits are now spilling over to long term positive effects on the brain (JAMA Internal Medicine Feb 2013)Hippocampus growth vs. loss (natural level loss) in walkers- 40 minutes a day three times a week vs. stretching alone**
THIS is your brain on exercise. 2:26It is the picture of health. All the various lobes intact, receiving nutrients, fully operating. It Means to you?Fewer moments where you forget your glasses are on top of your head, your keys are in the ignition or you forgot your wife at church.More and more of America is aging. As we do so, a greater number of researchers are also aging- therefore we’re going to benefit from their fears! What two prominent researchers find is crucial to the health of the aging brain…
2:18Motivation to Exercise Your Right to exercise comes not only from the physical benefits, or even the emotional and mood related ones, but because of the cognitive benefits that it will provide for you …and that brain.----- Meeting Notes (3/19/13 16:24) -----While you are exercising it is also possible and perhaps, ideal, to train your brain.**Dual Tasking = multitasking is over rated and it is now recommended we instead focus on one thing at a time then move on for optimal results…Dual tasking is actually good for the brain when it relates to exercise in a way that challenges cognitive skills and physical activity.There are multiple ways to apply that:1.) learning to lift weights correctly in itself may be a cognitive experience. Having to learn what weight is appropriate, what repetitions, how many sets, what order to do exercises and the proper technigue…is all excellent learning and brain food2.) a skill related activity such as ballroom or square dance or line dance requires learning and memorization, patterns in the brain rehearsed and remembered3.) the real application of "dual tasking" comes in using even the simplest of exercises > walking across the floor + with multiplication problem
Think of your brain as a million little electrical plug-ins. 2:58As you age some become unplugged. Stress, inactivity, same-old-same old, stress, committing things to memory- or trying to…
2:28WHAT really happens ….what’s fact and what’s fiction??? GOOD MOOD = Better Decisions So, if you’re driving, doing your taxes, considering living arrangements, insurance changes…
2:30Nussbaum and Small are two researchers who performed separate but along the same timeline research about the healthy brain. What’s involved in the care and feeding of the healthy brain?Nussbaum…….And Small….THREE: P.A., mental stimulation, and diet were commonalitiesALL five of Nussbaum’s and All four of Small’s could lead directly back to an active lifestyle.People who exercise often have more creative ideas come to them while they exercise. Both by decreasing stress and by getting active for as little as 30 minutes….there is a return on increased productivity for up to two hours later.People who exercise often eat better as a domino effectPeople who exercise often do so in a group, or find that they are more social because of the enhanced self-esteem and confidence that they have due to exercise.People who exercise report lower levels of stress when they get the exercise they find optimal, and they handle stress better- it isn’t that they don’t have it in their lives- but that they manage it better.
2:32If you wanted to exercise for optimal physical health, just what is the exercise prescription for the aging body? And the aging mind?You want after all for the positive benefits to come and to avoid the pain and the injury that have come before or that you believe to be true about exercise. True or False?Raise your hand if you think exercise hurts.Raise your hand if you’ve been hurt exercising.Raise your hand if exercise you believe you want or need to do you find is painful.There is by the way a new program (less new now) out EXERCISE is MEDICINE- between the AMA, and ACSM to get doctors on board with getting people involved in exercise for prevention and treatment of chronic diseases.These are the two biggest and most respected agencies of Doctors…and of Exercise experts joining forces…to make a difference for YOU
2:33They are all extremely important.If I were to lay out an exercise program for my mother… it would include:Lifting weights – heavy enough to fatigue in 10-12 repetitions for 3 exercises in particular 2 -3 sets for two days of the week.In addition to that I would have her doing functional movement patterns because lifting alone will affect her bone density and her maintenance of lean muscle mass but not help her move around her house and bend and turn and live.I’d have her make the rounds at the cemetary that is across her back yard…walking every day that it was not icy or pouring cats and dogs. Oddly, as a side note, the cemetary is the only place at her house where I can get good cell phone reception. Does that seem odd to anyone else?I’d have her perform a simple set of stretches either on her own or with a mobility dvd every single day she had coffee.***I’d have her perform 3-5 minutes of balance exercises most days of the week and while she was doing recite the multiplication tables.***
2:35Our exercise needs change and during a woman’s life they change many more times than a mans as does her emotional motivation around it. Frequency, duration, intensity---these have long been the three keys in determining whether exercise is effective or not.Balance is not achieved by balancing aloneconcept has been replaced by studies showing it does help in frail elderly. RECENTLY: in frail, older adults there is a positive change In balance exercise alone.****+Chaos, disruption, distraction, off-center, changing BOS, COG+Dual Tasking+Strength training as a part of whole exercise program
2:38YOU CAN’T GO BACK TO HOLDING HANDS.If you’re already doing more, don’t slow down or do less because the recommendations say so!We are capable of doing far more than we ever dreamed we could.People with one limb or partial limbs ski in the Olympics, finish Ironman distance triathlons. Don’t let someone tell you No, until you know it not to be possible yourself.The only exception to that….is rest days. Rest has always been important …for the over 50 or certainly for the over 65 its been found that better results occur when strength training occurs with at least two days between rather than just one rest day.e.g. Monday, Wednesday, Friday scheduleVsMonday Thursday= greater quality rather than quantity of exerciseRecovery is necessary for protein synthesis to occur in a way that contributes to lean mass maintenance and gain rather than catabolism and breakdown
2:40The Other Key Ingredient to Protein Synthesis…is Protein itself.Protein is weight maintenance and weight loss’ BEST FRIEND. Especially true for older adults who exercise.24grams protein to 36 grams carbohydrates for those using resistance exercise new recommendations***25% more than RDA in seniors who resistance train to Maintain50% more than RDA in seniors who resistance train to Gain***Chocolate Milk….1:4 ratio…at a time when your body is ripe for glycogen to replace that used by the muscles, and protein necessary to begin repair immediately. Spread throughout the day beginning with breakfast and before and after exercise assisted in more weight loss than same amount of calories eaten in fewer meals and minus breakfast****30 minute window….after that chocolate milk has a more negative effect than positive….better than chocolate cake and frosting…but your body doesn’t need or put to positive use those sugars once the window closes.
2:45How do you do it? Vs how do you test it?Adding a balance prop alone is not shown to enhance balance dramatically. Risk,yes.Balance,no. e.gBosu, dyna discs, BOSCOGManipulate each.Gain strength first, then add balance. IN the PAST…balance is a result, not an exercise. New studies show more proof exists for training balance and proprioception is effective with or without changes in strength training.FRAIL Elderly can experience positive changes in balance with balance and proprioception exercise alone over a 6 week study.
2:47Within last two and three years an increasing number of studies done looking at balance training and optimal results.Proving that balance rehearsal alone can have positive influence ****on those who are not doing or able to perform strength activities. Dual Tasking***
2:49May I see by a show of hands those who take at least one prescription drug a day?If I could give you something today, right now, that would Lower blood pressure, reduce cholesterol levels, reduce body fat, improve your mood, make you more productive and home and work, improve your sex life, improve your appearance…..help you remember where the keys are, get all the answers to the Times crossword puzzle…Would you take it?It’s been said…if all the benefits of exercise…could be rolled into one pill, It would be the most widely prescribed drug in the world.The Gap between knowing and doing is larger than the Gap between knowing and not knowing. So if we know we should why don’t we…often its not seeing the link between what you do and knowing it has the value for you to get the results you want.I have been training new fitness professionals on how to attract new clients and how to use the right words to help someone get started. When a personal trainer loses a sale….they let someone walk out the door who wanted to get started in exercise…but somehow wasn’t convinced that they should do it today or do it here….I ask the trainers why they think that happens. Their answer…is always…They are lazy.I spend the next hour telling them just how wrong that is….the problem for most people isn’t a lack of motivation to do it- it’s the lack of belief that what they do is the right thing to get them the results that they want. We all want proof, we want a plan. So just what is the best exercise prescription….the best PLAN? For you? And let’s clarify that something is better than nothing.
Starting with paperwork and talking is no waste of your exercise time. 2:53In fact if someone doesn’t request this….run.Make sure that your program fits your needs, your personality, and that you have a good relationship with the fitness professionals or allied health care providers working with you.You don’t want the trainer to make a stereotype out of you, don’t discriminate against them.Or you have the chance to fire them, and they you.A professional must know your body before they can provide you with a program, they must be watching you carefully in order to be sure that you carry out the exercise HOW not just the WHAT. A balanced exercise program – given to a body that isn’t currently in balance can lead to more problems. Most of us are compensating in some way- learning how through clues should come before an individual exercise prescription.
How to take the exercise prescription you need physically and turn it into a MIND-BODY exercise. 2:59Connecting Mind and BODY- it isn’t just yoga!
You’re going to need to do more cardiovascular exercise than you need strength training days. 3:003-5 vs. 2-3So how does a day look when youCombine them bothPerform just cardiovascular exercisePerform just strength training exercise
3:05What is the TARGET? WHAT IS YOUR GREATEST PRIORITY?What is Your Greatest OPPORTUNITY?IF YOU’RE DEALING WITH A CHRONIC DISEASE- it will be that first.If movement hurts, it’s corrective exercise to create a better balance and eliminate pain so you can gradually do more. Freedom of movement…should be a right for everyone.That may eliminate entire categories or pillars of exercise…but it is now easily established that some is better than nothing.If you want the most return on your investment…and most do if we’re talking about money, right? Then think strength, cardiovascular exercise, balance and mobility.BALANCE nature ….When you have a rigid foot…you should wear a flexible shoe. When you have a flat foot that is very flexible you should wear a more stable shoe…the same is true for exercise…as your body is losing oxygen carrying capacity- keep it with cardiovascular exercise…as it is losing muscle and bone – prevent or slow it with resistance training…and you grow stiffer hold on to mobility by getting into warm water or by stretching gently with chair yoga.
YOU HAVE TO HAVE SOME ENJOYMENT (JOY) in it!!! 3: 08VARIETY: Journal of Strength & Conditioning Research Jan 2013 shows that given more variety exercisers self-select to exercise longer, perform more exercises overall and exercise for more repetitions than when fewer choices exist. ***
3:09
3:10Yes, it is supposedly over-rated.But your body thinks stretching one muscle at a time is dumb.Your body works in an integrated way. If you want to age better…exercise better.
3:11Movement doesn’t have to hurt.RESULTS are UNIQUE to the PROGRAM that you APPLYYour EXCUSES are your REASONS….Replace BUT with AND
Do you gamble? 3:15No longer a question but a mandatory requirement that we must exercise in order to live well as long as we live. You can REVERSE the aging process. (Mitochondria….known as the power house for energy creation at the cellular level…increased with moderate strength training exercise in middle aged men (over 50 and under 70) three times a week using 9-10 major muscle group exercises..for 8 weeks…the hypothesis by researchers that they would see the same results from moderate cardiovascular exercise….= reversing the aging process. ***
3:20Treat your body and soul like the Masterpiece that you are!
3:25Speed interviewing: turn to your GC partner and share one way you will honor yourself today in a choice to get more of what you want. ADD: a clip board signin or evaluation sheet that captures email addresses, and gives them the opportunity to join the conversation on facebook or get tips through website.