LET'S GET PHYSICAL: ELEMENTS OF A PHYSICAL FITNESS PROGRAM

What’s the big deal?  The statistics tell us that on average, you will live longer as a pack a day smoker who meets the recommended guidelines for physical activity than someone who is sedentary!!  Exercise is Medicine

Certifications  ACSM - American College of Sports Medicine  Established in 1954  “Gold Standard”  CAAHEP Accreditation  NASM - National Academy of Sports Medicine  ACE - American Council on Exercise

COMPREHENSIVE FITNESS PROGRAM

Comprehensive Fitness Program  What is Physical Fitness?  Efficient and effective  5 health related/6 skill related  Resist disease or conditions  Optimal physical fitness requires physical activity

Comprehensive Fitness Program  5 Health Related Components  Muscular Strength  Muscular Endurance  Cardiovascular Fitness  Flexibility  Body Composition

Comprehensive Fitness Program  6 Skill Related Components  Agility  Balance  Coordination  Power  Reaction Time  Speed

Comprehensive Fitness Program Strength Coordination Cardio Agility Speed Power Endurance Balance Reaction Flexibility Body Comp

Comprehensive Fitness Program  Reduced fall risk  Increase mobility  Increase/maintain independence  Increase self confidence  Increase capacity to do new things and continue to age successfully!

RESISTANCE TRAINING

Resistance Training for Older Adults  Too Frail  Too Weak  Never lifted weights before  Don’t want to get hurt  Not worth the risk

Resistance Training for Older Adults  Arthritis  Diabetes  Osteoporosis  Obesity  Back pain  Depression Arthritis Relief Improved Glucose Control Strengthening of Bone Proper Weight Maintenance Restoration of Balance and Reduction of Falls Healthy State of Mind

Benefits of strength training…  Osteoporosis  Arthritis

Benefits of strength training…  Balance and Fall Prevention

Benefits of strength training…  Diabetes

Benefits of strength training…  Obesity

Benefits of strength training…  Mood Regulation

Benefits of strength training  Self confidence improves  Self esteem improves  Continue doing things they enjoy  Ability to do new things  Quality of life

PURPOSEFUL PROGRAMMING

Purposeful Programming What it isn’t…

Purposeful Programming  Residents wants!  Fitness committee?  What levels of living utilize the fitness equipment?  All male or all female weight lifting/ resistance training classes  Modified circuit training  Triathlon competition  Anything that gets them moving and keeps them coming back!

Purposeful Programming Make it FUN!

Purposeful Programming

OVERALL WELL BEING Our physical fitness relates to all areas of our lives.

Fitness relates to everything…  Social Engagement has been associated with:  Overall lower risk of colds, depression, heart disease, cancer, strokes and premature death by any cause  Social connections are the best predictor of happiness  Older adults who volunteer have better self- reported health and functioning levels, experience lower levels of depression and have increased longevity

Fitness relates to everything…  People who are intellectually engaged:  Have the confidence to try new things  Are open to challenging themselves  Are committed to lifelong learning  Embrace change

TAKE HOME MESSAGE

Take Home Message Exercise is Medicine! Regular physical activity at the correct intensity: Reduces the risk of heart disease by 40%. Lowers the risk of stroke by 27%. Reduces the incidence of diabetes by almost 50%. Reduces the incidence of high blood pressure by almost 50%. Can reduce mortality and the risk of recurrent breast cancer by almost 50%. Can lower the risk of colon cancer by over 60%. Can reduce the risk of developing of Alzheimer’s disease by one-third. Can decrease depression as effectively as Prozac or behavioral therapy.

Help make fitness at your community a success!

Take Home Message What if there was one prescription that could prevent and treat dozens of diseases, such as diabetes, hypertension and obesity? 16.5% of all deaths each year are attributed to poor diet and physical inactivity.