Lesson Plan

Exercise

Outline
1. Benefits of Exercise
2. Exercise guidelines
3. Exercise Ideas
4. Blood pressure

Objective: To teach the students about the importance of exercise; to help them identify
exercises that they are able to incorporate into their own lives.

5. Time Allotment: 15 minutes

Lesson
Benefits of Exercise
1. Maintaining a healthy weight
2. Reduces risk of diseases, including type 2 diabetes, high blood pressure, CAD
3. Reduces constipation and improves sleep quality

Exercise Guidelines
1. 30 minutes a day, 5 times/week of moderate exercise (American Heart Association,
2016) -or-
2. 25 minutes a day, 3 times/week of vigorous exercise (American Heart Association, 2016)

Exercise Ideas
1. Brisk walking/jogging
2. Running
3. Jumping jacks
4. Push ups
5. Stretching

Healthier Lifestyle Choices:

1. Stand rather than sit at work
2. Take the stairs instead of the elevator/escalator
3. Ride a bike rather than take the bus
Blood Pressure
1. Normal (meaning healthy) blood pressure: a systolic pressure under 120 and a diastolic
pressure under 80.
2. Hypertension, or high blood pressure: a systolic pressure of 140 or higher and/or a
diastolic pressure of 90 or higher.
3. Among adults age 60 and older with high blood pressure, aim for a target blood pressure
under 150/90.
4. Among adults age 30 to 59 with high blood pressure, aim for a target blood pressure
under 140/90
5. Among adults with diabetes or chronic kidney disease, aim for a target blood pressure
under 140/90.
HAND HYGIENE
Audience:

o Refugee Assimilation Project (RAP)

Objective:

1) Teach refugees the proper use in words such as:

a. Hand sanitizer, Soap & water
2) Refugees will learn proper way of washing their hands
a. Scrubbing palms, tops of your hands and wrists
& in between fingers
b. Washing for 15-20 seconds with warm water
c. Cleaning under the finger nails
3) When to use hand sanitizer vs. soap and water
a. If hands are visibly dirty use soap and water
Materials Needed:

1) Hand sanitizer (provided)

2) Soap
3) Water

ACTIVITY:

What is this?
o Show refugees, the soap & hand sanitizer.
o Ask them if they know what it is
o Show them flash cards
o Show them the germ flash card and explain that
germs are on our hands so we use soap and
water, to take them off.

How to properly wash our hands

 o Explain steps to wash hands with soap and water
1) Put soap on hands
2) Lather soap on palms, top of hands, wrists and
in between fingers
Make sure to lather soap for 15-20
seconds
3) Clean under finger nails
4) Rinse with warm water
How and when to use hand sanitizer

o Explain that you can use hand sanitizer when hands do

not look visibly dirty
o Steps to clean hands with hand sanitizer
1) Put hand sanitizer on hands
2) Later hand sanitizer on palms, top of hands and
in between fingers
o Have refugees practice on their own.

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