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.
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
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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
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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
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1) Physical
Functional impairment (poor vision) Muscle and bones (arthritis)
2) Environmental
Sidewalks and walkways Stairs, Homes
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Fear of Falling
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Council on Aging, Windsor-Essex County
Decreased Activity
(Richardson, 1993)
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Helps the digestive system Maintains good heart function and care Contributes to deeper sleep
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Smart Moves
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Stay on Your Feet Sages Program Geriatric Assessment Program Smart Risk Program Home Injury and Fall Prevention Information Kit
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