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Dance, Stretch, Play & Learn: Exercises for Healthy Older Adults. American Association for Physical Activity and Recreation - Indianapolis, IN March 19, 2010 Jane Roy, Brian F. Geiger, Tami Blaudeau Physical and Health Education. Program Content.

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dance stretch play learn exercises for healthy older adults

Dance, Stretch, Play & Learn:Exercises for Healthy Older Adults

  • American Association for Physical Activity
  • and Recreation - Indianapolis, IN
  • March 19, 2010
  • Jane Roy, Brian F. Geiger, Tami Blaudeau
    • Physical and Health Education
slide2

Program Content

Incontinence: overcoming an exercise barrier – prevention and informational resources for healthy aging

Senior Swing! - learn the basic steps and health benefits of ballroom swing dancing

Chair Yoga – benefits, breathing, postures, visualization exercise

Roy Geiger Blaudeau 2010

incontinence overcoming an exercise barrier

INCONTINENCE: OVERCOMING AN EXERCISE BARRIER

Brian F. Geiger, EdD, FAAHE

Professor

bgeiger@uab.edu

slide4

Maintaining Independence

Be active – stretch, walk, swim, climb stairs

Eat healthy foods for meals and snacks

Seek hobbies and recreation

Get help for urinary incontinence and mobility problems

slide5

Determinants of PA

Roy Geiger Blaudea 2010

  • Physical Activity Readiness Questionnaire (PAR-Q)
    • 7 questions to assess PA readiness
    • Emphasis on cardiovascular and bone health
    • Does not address social stigma, embarrassment
  • CDC (1995). JAMA; 273:402-407
    • Physiological, behavioral, and psychological variables are related to PA
    • Confidence in PA ability, perceived barriers, & PA enjoyment are strongly related to participation
slide6

Aging, PA and Disability

Roy Geiger Blaudea 2010

  • Activity impairment significantly associated (p<0.001)with lower urinary tract symptoms (Kannan, et al., 2009)
  • “Frail older person” - clinical phenotype combining PA, mobility, balance, muscle strength, motor processing, cognition, nutrition, and endurance; associated high medication use and being homebound or institutionalized; and high risk of intercurrent disease, increased disability, hospitalization, and death(Ferrucci, Guralnik, Studenski, et al., 2004)
slide7

Urinary Incontinence

  • Accidental loss of urine
  • Affects >15 million Americans
  • More common in women than men
  • 5 types: Stress, Urge, Mixed, Overflow & Functional
  • Not a sign of healthy aging
  • Related to withdrawal from work and social activities
  • A common reason for nursing home placement

Roy Geiger Blaudea 2010

slide8

Behavioral Treatment

Diet

  • Limit caffeine drinks and food
  • Increase water intake to 6-8 glasses daily

Bladder training

  • Record fluid intake, times of urination, and when accidents occur
  • Practice “timed urination” while awake
slide9

Behavioral Treatment

Bladder retraining

  • Learn to increase urine in bladder and time between urinations by 15-30 minutes weekly
  • Goal is to urinate every 2-4 hours while awake

Regular practice of Kegel exercises

  • Strengthen sphincter and pelvic floor muscles through contracting and relaxing
  • Stop or delay accidental urination
national institute on aging
National Institute on Aging

http://www.nia.nih.gov/

slide12
UrologyHealth.orgof The American Urological Association Foundation

Website: www.urologyhealth.org

Tel. 1-800-828-7866

staying active with silver sneakers
Staying Active with Silver Sneakers
  • Available in AL for
  • AARP Medicare Complete through SecureHorizons
  • HealthSpring
  • Humana members
slide15

HealthInfo Net of AL at link: http://apps.nlm.nih.gov/medlineplus/local/alabama/homepage.cfm?areaid=3

senior swing

SENIOR SWING!

Tami Blaudeau, PhD

Assistant Research Professor

blaudeau@uab.edu

what is ballroom dance
What is Ballroom Dance?

Ballroom dance may refer to almost any type of social dancing as recreation

  • Set of partner dances enjoyed both socially and competitively worldwide
  • Its performance and entertainment aspects are widely enjoyed on stage, in film, on television

2 main styles in America

  • Smooth(Waltz, Tango, Foxtrot, Viennese Waltz)
  • Rhythm(Cha Cha, Rumba, East Coast Swing, West Coast Swing, Bolero, Mambo, Samba)

A number of historical, local and national dances that are not ‘strictly ballroom’, but rather "fun" although "non-traditional” (hustle, salsa, merengue, west coast swing, Argentine tango, lindy and Hip Hop)

slide18

Eighteenth-century social dance.

Translated caption: A cheerful dance awakens love and feeds hope with lively joy (Florence, 1790).

history of swing
History of Swing
  • Social dancing is an activity that can be traced back to three sources:

Aristocratic Courts of Europe

International Society

Early Cultures

  • During 20th century, African and Caribbean rhythms and movements increasingly influenced social dancing.
  • SWING, the jitterbug, the twist, boogie, and disco dancing all share a free and improvised movement style and a repetitive, percussive rhythm.
    • Swing dancing is a favorite American past time with a recent resurgence in popularity. Swing could be a natural descendent of the Lindy hop, Fox Trot, Charleston, and even the Waltz and the Tango
health fitness benefits
Health/Fitness Benefits

Dance is an excellent choice for a

lifetime PA!

Flexibility

Strength

Endurance

Sense of Well-Being

suggested resources
Suggested Resources

FREE Dance steps and videos:

http://www.learning2dance.com

http://www.centralhome.com/ballroomcountry/dancesteps.htm

http://www.dancekc.com/videos.html

Waltz: http://www.youtube.com/watch?v=ju60OYcgjV0

Cha ChaCha: http://www.youtube.com/watch?v=dOahDKfKWYo

Teaching tools:

Free lesson plans http://www.teach-nology.com/teachers/lesson_plans/arts/dance/

Syllabi, Coloring Sheets, Curricula etc http://www.abcfordance.com/

DVDs and videos

http://www.anyonecandance.com/

http://dancevision.com/store/dvds/absolute_beginners/

Books:

‘Quickstart to Social Dancing’ by Jeff Allen   

dance basics for beginners
Dance Basics for Beginners

Basic Steps:

Walks, Side Step, Rock Step, Triple Step, Chasse’s, Balance Step, Pivot Steps, Box Step

Important Concepts:

1) rhythm

2) directions of dance

3) stylization 

swing dance components
SWING DANCE COMPONENTS

ABBREVIATIONS:

COMPONENTS***

M=MALE

F=FEMALE

B=BOTH

L= LEFT

R=RIGHT

X=NUMBER OF REPEATS

BASIC= 123,123, ROCK STEP

1. HAND POSITION:

F=L hand on M upper arm/shoulder

B=relaxed hand hold at waist level

2. UNDERARM TURN:

BASIC X 2

B=face to face hand hold

F spins R on 3rd Basic

Rock Step X 2

There are some characteristic steps that can distinguish the original swing style from its many variations. True West Coast Swing uses a 6-beat pattern, and can be danced to almost any kind of music. It stays within a contained area, due to its steps. East Coast Swing is really another version of the Lindy hop. It also works in a pattern of 6 beats, and basically consists of stepping side to side, with a step back on every third beat.

chair yoga

CHAIR YOGA

Jane Roy, PhD

Associate Professor

jroy@uab.edu

benefits of yoga practice
Benefits of Yoga Practice

Increased circulation

Relief from joint pain or arthritis

Emotional healing and creating a positive outlook

Normalizing blood pressure

Decreasing emotional and physical stress

Relieving tension or discomfort

introduction to chair yoga
Introduction to Chair Yoga
  • There are many different styles of yoga being taught and practiced today.
  • Program for seniors who are at risk for falling or for anyone in a wheel chair or with limited mobility.
  • Postures can be modified from fully supported (i.e. seated) semi-supported standing (e.g. chair, wall, stability ball) and unsupported modified postures/asanas
  • The entire sequence can be done in 10-20 minutes depending on number of repetitions. Allow a few minutes at the end of the sequence to sit quietly in meditation…

Postures/asanas

Breathing exercises

Visualization, meditation and relaxation

tips for participants instructors
Tips for Participants/Instructors

Check with your doctor before starting yoga, especially for those who are inactive, have chronic conditions (e.g. hypertension), spinal disk problems and glaucoma as some poses might be contraindicated (e.g. twists, inversions)

Inform yoga instructor of medical issues, who should give choices for modifications so there is an atmosphere of self responsibility and awareness .

Listen to your ‘inner voice’, the postures should feel comfortable not painful

seated postural alignment
Seated Postural Alignment
  • Sit at front edge of chair (use the back of a chair for support, if necessary).
  • Place hands on thighs and lengthen spine upward.
  • ‘Sitting bones’ (ischialtuberosities) should be contacting the chair firmly and evenly, but without gripping or tension in the buttock muscles.
  • Abdominal muscles should be pulled in, toward your back. No slouching!
  • Y our gaze should be forward, neck tucked slightly inwards.
  • When we practice sitting, we can take time to unwind the body/brain and observe the breath.
yogic breathing
Yogic Breathing
  • Observe your natural breath.
  • Begin to deepen, lengthen and extend that movement.
  • Place hands on ribs and abdomen.
  • Slowly exhale, gently pull belly/abdomen in.
  • Visualize the breath as a smooth continuous wave like pattern:

Inhalation

 Take a deep breath in (inhale) – feel abdominal cavity, then rib cage expand as breath moves up from the navel, to chest and throat

Exhalation

  • breath moves down from the throat, to chest and navel, gently pulling abdominal cavity in. Every time you breathe out, imagine that you are releasing any negative emotions, tension and thoughts
seated postures
Seated Postures
  • Sunrise breathing
  • Neck, shoulder, wrist and ankle rolls & flex/ext
  • Wrist flexion and extension
  • Cat/cow
  • Seated twist
  • Prayer seated twist
  • Overhead lateral side stretch
  • Inverted prayer lateral side stretch
seated postures cont
Seated Postures - cont.

Eagle

Chest expansion

Shoulder stretch

Hamstrings and seated twist

Nose to knee

Half lotus groin stretch

seated hip openers on corner or edge of chair
Seated ‘Hip Openers’ (on corner or edge of chair)
  • Lunge
  • Warrior I
  • Warrior II
  • Extended lateral angle
  • Crescent
  • Frog
standing postures balance and coordination
Standing Postures - Balance and Coordination

Rhythmic limbering toe to heel

Modified Tree

Modified Dancer

Chair

Use chair/wall for support

seated breathing relaxation and visualization
Seated Breathing, Relaxation and Visualization

Tense and relax muscles

Rub palms together

Massage temples

Imagine/visualize a ‘happy place’

slide35

Namaste

Thank you