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EFFECTIVE EXERCISE FOR SENIORS

EFFECTIVE EXERCISE FOR SENIORS. Ming Leung, Physiotherapist Regional Coordinator, Seniors Falls and Injury Prevention Fraser Health Authority Debbie Cheong Provincial Coordinator, BC Women’s Hospital & Health Centre. Do not duplicate these slides without the permission of the presenters.

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EFFECTIVE EXERCISE FOR SENIORS

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  1. EFFECTIVE EXERCISE FOR SENIORS Ming Leung, Physiotherapist Regional Coordinator, Seniors Falls and Injury Prevention Fraser Health Authority Debbie Cheong Provincial Coordinator, BC Women’s Hospital & Health Centre Do not duplicate these slides without the permission of the presenters.

  2. Current Practice Give us feedback on your exercise class • What are the principles in conducting your exercise class? • Warm up? • Strength? • Stretches? • Agility? • What are your exercises targeting? – just exercising • What are precautions?

  3. Current Practice What we have seen: • Sequence – Head to toe • General range without focus on movement required in activities of daily living • Mixture of warm up, range and strength

  4. Safe, effective, simple Fall prevention Improve posture and strength Progressive Maintain mobility and independence Improve quality of life Adherence Objectives for physical activity programs

  5. Improve participant’s functional ability, quality of life, and reduce the risk of falls Increase independence, confidence and dignity GOALS

  6. FRASER HEALTH INITIATIVE • Appropriate program to meet the objectives and goals • Program that can change the practice of delivering exercises • Program that is sustainable

  7. Evidence-based Exercise intervention program designed for people with osteoporosis who are at high risk for falls and fractures Developed by BC Women’s Osteoporosis Program What is OSTEOFIT?

  8. OSTEOFIT Works! +5% +13% 12 10 8 +5% 6 Percent Change Control 4 Intervention 2 0 -2 -4 Dynamic Static Knee balance balance extension Carter et al. (2002). Community-based exercise program reduces risk factors for falls in 65- to 75-year-old women with osteoporosis: randomized controlled trial. CMAJ; 167 (9).

  9. Safe, gentle, effective Not a regular aerobic program Unique Low impact Warm up, agility, resistance, stretching FUN! OSTEOFIT

  10. Posture Strength Balance, coordination and agility Activities of daily function Fall prevention Improve confidence Mental stimulation Progressive PRIORITIES IN OSTEOFIT

  11. TYPICAL POSTURE OF OLDER PERSON

  12. EXERCISES TO IMPROVE POSTURE

  13. EXERCISES TO IMPROVE FUNCTION

  14. EXERCISES FOR FALL PREVENTION

  15. Start with small range of movement 4 to 6 repetition Take joints through all planes of movement Alternate upper and lower muscle groups All strength exercises will be alternated Initial exercises are un-resisted, low repetition, target primarily range and posture GENERAL GUIDELINES

  16. APPLICATION OF RESISTANCE • Is exercise equipment (handheld weights and resistance bands) being applied effectively and safely? • Do you understand the principles of strength training and loading of muscles?

  17. MODIFICATIONS & PROGRESSIONS • Are modifications being made for those with chronic conditions? • Is warm up effective and includes all joints in full range of motion in all planes of movement? • Do the exercises result in improved strength, function and ability? • Is there monitoring of progressions? • Has there been a decrease in falls?

  18. SUMMARY • Improve knowledge and skill of the Activity Coordinator in application of safe and effective physical activity. • Objectives include increasing strength, improve functional ability, thereby maintaining independence of the residents. • Reduction in falls and injury • Mentally stimulate • Improve quality of life

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