Estudos tm comprovado que uma das coisas mais saudveis que cada um pode fazer por si mesmo exerccio. No realizar exerccio um comportamento de risco. A actividade fsica no melhora s a fora e o equilbrio, mas tambm mantm o crebro em forma. Um estudo longitudinal de 6 anos, com adultos com mais de 55 anos, verificou que adultos fisicamente activos no incio do estudo obtiveram melhores resultados nos testes de funo mental, do que aqueles que no realizavam exerccio regularmente.
A maioria das pessoas pode realizar algum tipo de exerccio, em qualquer idade. Mesmo quando existe uma condio de sade como diabetes ou alterao cardiovascular, deve-se fazer exerccio fsico. Devem-se realizar 30 min de exerccio dirios, na maioria dos dias.
Physical activity can and should be part of your everyday life. Find things you like to do: go for brisk walks, ride a bike, dance, work around the house, garden, climb stairs, swim, rake leaves. Try different kinds of activities that keep you moving. Even household chores can improve your health. Look for new ways to build physical activity into your daily routine.
Staying active can help you: Keep and improve your strength so you can stay independent; Have more energy to do the things you want to do; Improve your balance; Prevent or delay some diseases like heart disease, diabetes and cancer; and Help reduce depression.
To get the full benefits of physical activity, try all four types of exercise that are important for staying healthy and independent: 1. Endurance: Get at least 30 minutes of activity that makes you breathe hard on most days. If you can talk without any trouble, you are not working hard enough. If you can't talk at all, you're working too hard. 2. Strength: When you have strong muscles, you can get up from a chair by yourself, lift your grandchildren and help keep yourself from falling. 3. Balance: A good sense of balance can help prevent falls. Try standing on one foot, then the other. Get up from a chair without using your hands or arms. 4. Flexibility: Stretching and remaining limber will make it easier to reach down to tie your shoes or look over your shoulder when you drive.
Five Causes of Inactivity
1) Avoiding discomfort (e.g., muscle and joint aches) Problem: discomfort when exercising can lead to avoidance of activity; avoidance of activity causes a decline in fitness and more discomfort Solution: exercise takes effort and may involve some discomfort but is tolerable; discomfort will be reduced over time and benefits will come quickly; most new exercisers report improvement in joint pain within weeks
2) Convenience or Modernization (e.g., cars, elevators, TV/online shopping, and restaurants) Problem: deprive us of the normal level of activity our ancestors experienced; minimize effort and caloric expenditure for required daily activities Solution: walk short trips, take stairs, shop at stores, and cook meals; increase caloric output doing the little things
3) Sedentary recreation (e.g., watching TV/movies, or surfing the net) Problem: cheats you of the fun and joy found in active pastimes; invites deconditioning and obesity Solution: enjoy long walks, bike rides, or playing active games; fights deconditioning and increases caloric expenditure
4) Disease (e.g., hypertension, diabetes, and heart disease) Problem: avoidance of exercise because of fear of making condition worse; believing that medications interfere with exercise Solution: exercise is a key to managing symptoms of these diseases; exercise can help minimize the long-term impact of these conditions
5) Injury (e.g., strained muscles) Problem: weeks or months of inactivity cause loss of strength and flexibility, which makes exercise difficult; injury becomes a long-term excuse to avoid activity Solution: rehabilitate and then resume an active lifestyle; schedule regular exercise for injured area and whole body Symptoms of Inactivity-Related Loss of Function: difficulty walking up stairs or performing simple tasks (e.g., lifting a gallon of milk) muscle aches, strains, and sprains occurring more frequently
Falls Prevention Workshop
By Council on Aging, Windsor-Essex County Hotel Dieu Grace Trauma Services Falls Prevention Network 2006
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What is a fall??? A fall is the unintentional event where a person came to be on the floor or ground without the feet bearing weight. Smart Risk Council on Aging, Windsor-Essex County 13
Fall Statistics Falls are the #1 leading cause of injury for older adults Older adults who fall are 3 times more likely to be put into a nursing home ( 5 out of 10 admissions are fall related) Older adults are 5 times more likely to fall than any other age group $ 3.2 Billion is spent annually on health care related to falls
1 in 3 older adults will fall and are more likely to fall again Council on Aging, Windsor-Essex County 14
How does this relate to me?
Local Falls Statistics:
1 in 3 will fall every year, this equates to 14,595 falls each year or 40 falls every day in Windsor-Essex County. In 2000-2001 there were 2776 visits to the 3 ERs for falls, this equals 7- 8 people everyday.
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Risk Factors for Falling
1) Personal Behavioural risks (rushing Over use and misuse of alcohol
1) Physical Functional impairment (poor vision) Muscle and bones (arthritis)
2) Environmental Sidewalks and walkways Stairs, Homes
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Vicious Fall Cycle
Fall Increased Risk of Falling 1
Fear of Falling
Loss of Strength and Mobility
3 Council on Aging, Windsor-Essex County
Decreased Activity (Richardson, 1993) 17
Staying Healthy to Prevent Falls
Medication: Talk to your Doctor or Pharmacist before starting or stopping any prescription, herbal or over the counter medication. Nutrition: Discuss your diet with your Doctor or dietitian, especially if you have specific dietary needs e.g. diabetic Exercise:
Helps the digestive system Maintains good heart function and care Contributes to deeper sleep Council on Aging, Windsor-Essex County 18
What to do if You Fall!!!
If you fall at home: Even if you are not physically injured, you may experience some shock from the fall. It is a smart move to: Stay still for a few minutes Think clearly Decide if you can get up SAFELY or if you need help Acknowledge any fear and pain Then sit down, rest, and tell someone you have fallen! Council on Aging, Windsor-Essex County
Smart Moves
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Resource Materials and Contributors
Stay on Your Feet Sages Program Geriatric Assessment Program Smart Risk Program Home Injury and Fall Prevention Information Kit
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For questions, information, or to book a workshop:
The Council on Aging 1168 Drouillard Road Windsor, On N8Y 2R1 Ph: (519) 971-9217 Fax: (519) 971-8789 Or e-mail fallsprevention@councilonaging.ca Council on Aging, Windsor-Essex County 21
