Healthy Seniors

RSVP and Coastal Community Action Programs
Healthy Seniors
written by Jennifer Hill
Simple one-hour program for 8 weeks introducing seniors to exercise, nutrition, and disease & fall prevention, incorporating curriculum from many sources, including but not limited to:
Boston University Roybal Center Consortiums
Matter of Balance
written by Sharon Tennstedt, Ph.D. Elizabeth Peterson, MPH, OTR/L Jonathan Howland, Ph.D. Margie Lachman, Ph.D.
&
Project Healthy Osteo Trainers
Bone Builders
developed by Mary Ann Hardenbergh, ABCD Project Healthy Plus Dr. Miriam Nelson, Tufts University Nutrition and Exercise Laboratory
Healthy Seniors is a project developed by Coastal RSVP, a program of Coastal Community Action Program in Rockland, Maine
Healthy Seniors Page
Table of Contents
Week 1 Warm-up Introduction to Program Rules Bone Builders Matter of Balance Break Nutrition Guided meditation Closing Week 2
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Todays Session
1. 2. 3. 4. 5. 6. 7. 8. 9. Warm-up Introduction to Program Rules Bone Builders Matter of Balance Break Nutrition Guided meditation Closing
Week 1: Introduction to the Healthy Seniors Program
Healthy Bones
1. Warm-up
As a fun way to get to know each other, everyone take a turn telling the story of how we were given our first names.
2. Introduction to the Program

There are several parts to the Healthy Seniors program, which we will experience every class: We will do some exercising: Exercising our hearts and lungs with aerobic exercise, exercising our bones with weight-bearing exercise, and exercising our bodies with gentle stretching exercise. We will do some relaxing: Relaxing through meditation and relaxing at our break time as we get to know each other better. We will do some learning: Learning about how to prevent and reverse osteoporosis, learning how to prevent falls, and learning about how nutrition and supplements can improve our health. Most importantly, we will be having some fun. Lets have an attitude of fun about our time together. It is good to set aside time for fun in our lives. Lets make this one of those times. Week 1: Healthy Bones Week 2: Healthy Heart Week 3: Sound Mind Week 4: Spirited Attitude Week 5: Nutritious, Delicious Food Week 6: Movement Matters Week 7: Restful Sleep Week 8: Creating a Healthy Life
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We will be together for a total of 8 classes. Every class will have its own theme. Are there any questions at this point?
3. Rules
We will begin today, as we will begin each class in the series, with some aerobic exercises. Keep in mind our simple rules: 1. Drink water when you feel thirsty. 2. Take breaks when you need to dont worry, the class will go on and you can pick right up with us again when you get back. 3. If youre feeling pain when exercising, stop immediately. It is ok to sit back and watch for a while. 4. Remember to breathe! Holding your breath to accomplish an exercise is sure to create strain something we want to avoid. 5. Were not about getting sore from exercise here. We want to you to feel better, to get in closer touch with your body. Dont work yourself too hard. Listen to your body and when it says that its time to rest, do what it says.
Law of Intertia
The law of inertia tells us that bodies tend to keep on doing what they're doing. If at rest, they want to continue in this same state of rest. If in motion, they want to continue in this same state of motion. All bodies resist changes in their state of motion - they want to keep on doing what they're doing. In order to overcome inertia, we must get ourselves moving. Once we get started, our bodies will want to continue to move. So, lets get going! Lets get started with the MARCHING EXERCISE! Reminder: Cardiovascular exercise works your heart and lungs, making them stronger.
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For classes where participants are mobile, have them march around the room like soldiers. Those with walkers or canes should do activities from a seated position.
After the marching exercise, hand out 1-
Upward Row
Standing up straight with your feet hip-width apart, hold your hand weights
pound weights to participants. Do not have participants bend over to get them.
Bicep Curl
Sitting forward in your chair, keeping your back straight and facing your palms outward, take the weights in your hands.
Our first weightlifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper so the palms are facing in to your thighs. Count to 4 as you slowly bring the weights to chin level, elbows point out. Hold for 2-3 seconds. Count to 4 as you slowly bring the weights down. Do 8-12 times.
Healthy Seniors
Keep your elbow and upper arm close into your upper body. Imagine holding a piece of paper between your arm and your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your body. Hold for 2-3 seconds and back down for 4. Do 8-12 times.
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back. Our next exercise is the BICEP CURL.
This next exercise works the upper part of the chest and upper arms. It is called a WALL PUSH-UP.
Wall Push-up
Come to the wall. If possible, position your hands shoulder width apart at your chest level. Your feet will be approximately 2 feet away from the wall. Look straight ahead and slowly touch your nose to the wall 10 times. (Remember to keep the pace slow by counting.)
4. Osteoporosis
Today, our topic is Healthy Bones. We will be talking about osteoporosis; a medical condition in which your bones become very thin and brittle and they break very easily. Did you know that 1 out of every 2 women and 1 out of every 8 men have osteoporosis-related fractures in their lifetimes? We want you to avoid becoming one of these statistics. We hope that you get the information in this series of classes that help keep you healthy. They tell us that 1 out of every 3 women over the age of 65 may fracture a hip. Were going to work really hard to keep you from being one of those 3.
Strength training, also known as weight bearing exercise is one avenue that can help increase bone density. Proper nutrition can also help. Sometimes medical supplements are necessary. Your strength and your level of fitness can improve at any age. Were going to start working on lower body movements that will help strengthen your legs. Were going to include upper body movements that will improve and strengthen your arms and back and posture. And, we will have movements to improve your balance.
Instructor should be counting slowly, setting the pace of the movement.

Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 4 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again. Do 8-12 times.
Get comfortably seated in your chair. Were going to begin with our lower body movements. Im going to demonstrate this first movement. Then were going to have each one of you do it so we can watch your form and finally well do it as a group exercise. This exercise works the thigh muscles and your backside. It is called the CHAIR STAND.
Calf Raises
Stand behind a sturdy chair with your hands touching lightly on the back of the chair for support. Stand on your right leg and with your left leg bent slightly off the floor behind you. Count to 4 as you slowly rise up on the ball of your right foot (toes) as high as you can so that your right heel is lifted off the floor. Hold the top position for 1 and slowly lower your right foot back to the floor to the count of 4. Do 8-12 times.
Our second exercise works the back of the lower section of the legs. They are called CALF RAISES.
Quickie Quiz: Give an example of a weight-bearing exercise? Answer: walking, weight-lifting Not: swimming, stretching
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aware that half of all falls happen at home. To make your home safer, remove things you can trip over, from stairs and places where you walk. Some of those examples are papers, books, clothes and shoes. 3. The third is to have your medical provider review your medicine because different combinations of medicines can make you drowsy or light-headed, which, of course, can affect your balance and can lead to a fall. 4. The fourth is to have your eyes checked. You may be wearing the wrong glasses, you may have glaucoma, or you may have cataracts. Poor vision can increase your chances of falling.
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Weve got a little question and answer session that Id like for us to go through. If youre comfortable, raise your hand if you agree to the following statements: 1. Falling is a natural part of growing older 2. Most falls cannot be prevented 3. Falling is humiliating 4. I am not comfortable letting my family or doctor know if I have fallen In fact, falls can be prevented. Falling is nobodys fault. Were going to teach exercise movements and provide information that will help alleviate falls. Period. Fear of falling is real. Studies are showing that what happens when folks become afraid of falling is that they begin to restrict their movements, which
Healthy Seniors
causes them to become weaker. So, a vicious cycle is created. People stay in the house more. They walk less. They become weaker. Our goal in this class is to help break that fear of falling cycle. This is how were going to do it. Falls can be prevented. Falls are not the result of getting older. Here are 4 things you can do to reduce your fear of falling (well expand on these in later sessions): 1. The first one is to begin a regular exercise program. Exercise is one of the most important ways to reduce your chances of falling. Exercise makes you stronger, improves balance and coordination. 2. The second is to make your home safer. Be
Toe Rises
This exercise uses the ankles and front muscles of the legs. It is called toe rises. Arrange your sturdy chair so that the back of the chair is facing the center of the circle and the seat is facing you. Stand with your backside facing the chair back and your hands holding on the chair back for support. Count to 4 as you slowly lift the balls of your feet off the floor as high as you can, so that you are balancing on your heels. Hold this position for 1 and slowly lower your feet back to the floor to the count of 4. Do 8-12 times.
5. Matter of Balance (see opposite page)

Does anybody else have any tips for the class? Wed like to hear some real stories of how people have made their homes safer. Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the coordination.
Tandem Stand
Line up to a wall with your right hand to the wall for support. Place your right foot directly in front of your left foot, as if you were walking on a line painted on the floor. You want your right heel to touch the toes of your left foot. Take ten steps and reverse direction.
TANDEM STAND, which works on balance and
6. 10-minute BREAK. 7. Nutrition.

They say, You are what you eat. We know that there are two kinds of food: those of value to our taste buds and those that keep our bodies healthy. Were not telling you to ignore the tasty foods that have no nutritional value. We just want to let you know what your bodies need in the way of nutrients, what your bodies like to keep its heart, muscles and blood working properly. Calcium is important to prevent osteoporosis. Not
enough calcium makes bones shrink and break. Women 50-64 need 1000-1500 mg a day, depending on whether or not they take estrogen. Women and men
Deep breathing exercise. Place your hands on your stomach and take a deep breath, filling your stomach. Feel your hands move out. Exhale and feel your hands move in. Shoulder shrugs. Slowly bring your shoulders up toward your ears and then back down. Touch elbows stretch. Sitting or standing, place your fingertips on your shoulders. Raise your elbows to shoulder level and bring together as close as possible. Wrist rise and fall. Place your arms on the chair armrests with your wrists hanging over (use tabletop if armrests are not available). Lift back of hand straight up, then let the wrist fall. Repeat 5 times. Head yes and no. Nod your head up and down, then shake it right and left. Count is up, down, right left for 1, etc. Drop your right ear to your shoulder, then back to center, then left ear down and back to center. Do not raise shoulders.
Stretches
Circle head in front with your chin on your chest, from right to left and back Eyes blink very tightly 4 times Face use your facial muscles by saying the vowels A-E-I-O-U, exaggerating facial muscles Hands lift your arms straight out in front, shoulder high, and hold them up, elbows straight. Then, close your fingers over your thumb into a fist and open them wide. Shoulders right up, left up, together for 1, etc. Upper body rock from side to side, lifting your buttocks off the chair Ankles and wrists move to the back of your chair and lift your arms straight out in front. Lift your legs out in front and circle your hands and ankles in figure 8s. Staying in the same position, flex your hands up and down.
Scrunch your toes inside of your shoes as if picking up a shell at the beach Neck and face massage In a seated, comfortable position, close your eyes and relax your body Inhale deeply through your nose. As you exhale, picture your breath traveling through your entire body, from your toes up to your head and out your nose. To begin the massage, place your fingers behind your neck. Make 5 large circles on the back of your neck by moving your hands outward. Now, place the fingers of both hand son your chin. Make 5 small circles on your chin by moving your hands outward Repeat the sequence of circles with your hands on your cheeks, then temples and forehead. Repeat the entire neck and facial massage. Hum a favorite tune as you do.
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over 65 need 1500 milligrams of calcium a day. Drinking a lot of caffeine-laced drinks like coffee, tea and cola is apt to shrink your bones, especially when you dont get much calcium. Eating too much protein and salt may cause your body to eliminate the calcium your body needs. If you need to take calcium supplements, take them in small doses several times throughout the day. Take them with a little food and they will absorb better. The best food sources for calcium are milk, cheese, dark green leafy vegetables, dried beans and peas, lime-processed tortillas and the soft bones of canned fish. Vitamin D is needed to absorb calcium, so check your vitamin bottle to see that youre getting enough. Too much calcium can be a problem, too. 2,500 milligrams of calcium per day is way too much. Before we begin our guided meditation for the day, lets do some STRETCHES (see opposite page) to relax ourselves.
8. Guided Meditation
Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. Picture yourself walking along an ocean beach. Imagine the scene as though you are there, experiencing the sights, the sounds, and the smells. Taste the salt in the air. Feel the sand between your toes. It is a bright summer day. The sky is clear. You may be able to hear the sound of the waves, beating against the shore. Feel the warm light breeze brush your face. In the distance you may hear the cries of sea gulls. Watch them glide through the sky and swoop into the sea. As you walk along the shore, let yourself sit down and rest. Enjoy the pure
white sand and watch the waves roll into the shore. With each motion of the wave, feel yourself more and more relaxed, more and more calm; more and more serene. The waves are gliding in and the waves are gliding out. You feel more and more calm. Continue to watch the waves glide in and out. The sun is beginning to sink into the horizon. You feel more and more relaxed as you see its movement going down. The sky is turning brilliant colors of red, orange, yellow, green, blue and purple. As the sun sets into the horizon you feel very relaxed and soothed. The beating of the waves, the smell and taste of the sea, the salt, the cries of the gulls, the warmth of the sand against your body all these sights, sounds, and smells leave you feeling very soothed, very calm, very serene. In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel completely refreshed and totally relaxed. 1-2-3
9. Close
1. What exercises felt the best for you today? 2. Which ones were the most difficult? 3. What did you learn? 4. Did you have fun?
End your time together on an upbeat note. Smile, try to engage each person with a personal goodbye. If someone appears distressed, dont hesitate to approach the person afterward. Sometimes just listening to what happened for them can help. Remember that the connections you make at your first session will impact how many come back for the next. Go for 100%!
Todays Session
1. 2. 3. 4. 5. 6. 7. Warm-up Reminders Heart Disease Break Nutrition Guided meditation Closing
Week 2: Healthy Seniors Program
Healthy Heart
1. Warm-up
Lets go around the room saying our first names and adding a word that starts with the same letter to
describe ourselves. For example, Im Betty and Im beautiful.
2. Reminders
Today, as always, our goal is to get some exercise, relax, learn, but most importantly, have some fun. The theme for todays class is Healthy Heart. Did anyone have any questions or comments for the group? Did anyone work too hard last time? Anyone feeling sore? A little sore isnt so bad, but if youre feeling really sore, best to go easier today. Once again, we will begin today with some aerobic exercises. Keep in mind the rules: 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard. Again today, as every day, in order to overcome the natural effects of inertia, we must create some inner commotion. Once we get started, our bodies will want to continue to move. So, lets get going! Reminder: Cardio vascular exercise works your heart and lungs, making them stronger.
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Lets get started with the MARCHING EXERCISE! For classes where participants are mobile, have them march around the room like soldiers. Those with walkers or canes should do activities from a seated position.
Upward Row
Standing up straight with your feet hip-width apart, hold your hand weights so the palms are facing in to your thighs. Count to 4 as you slowly bring the weights to chin level, elbows point out. Hold for 2-3 seconds. Count to 4 as you slowly bring the weights down.
Bicep Curl
After the marching exercise, hand out 1pound weights to participants. Do not have them bend over to get them. Keep your elbow and upper arm close into your upper body. Imagine holding a piece of paper between your arm and Our first weightlifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper back. Our next exercise is the BICEP CURL. your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your body. Hold for 2-3 seconds and back down for 4
Wall Push-up
Come to the wall. If possible, position your hands shoulder width apart at your chest level. Your feet will be approximately 2 feet away from the wall. Look straight ahead and slowly touch your nose to the wall 10 times. (Remember to keep the pace slow by counting.)
3. Heart Disease
You may not know it, but heart attack is the leading cause of death among women in the United States. Most women think its a mans disease, but this simply is not true. Almost half of the victims of heart attack are women. Risk factors that you can change: Smoking - One to four cigarettes a day doubles the risk of a heart attack. When you quit smoking, your risk drops by about half within only a few months. Isnt that good news? High blood pressure, high blood cholesterol and obesity can be helped by exercise and eating healthfully.
Exercise helps control weight, increases the component of blood cholesterol that carries cholesterol away from the blood stream and can help control high blood pressure. In fact, you can do a lot to alter your risk of heart attack. We cant reinforce these familiar reminders enough. 1. Stop smoking. Smokers have two to six times the risk of heart disease. Even if you have tried to quit before, try again. Find a program that fits your needs, such as a self-help group. If you need help finding a program, call your local office of the American Heart Association or 1-800-4CANCER for information. 2. Eat healthfully. Cutting back on fat and starting a regular exercise program can help reduce weight and keep it off.
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3. Exercise regularly. That is what Healthy Seniors is all about. You dont have to take strenuous aerobics classes or buy expensive jogging shoes. You can walk. Walking is one of the best forms of exercise. It is inexpensive and easy to do and you can walk indoors or outdoors. Walking 20 to 30 minutes a day, five times a week will help your heart. Swimming is also very good. In fact, any exercise that you enjoy is probably good for you. If you have any questions about an exercise program, check with your doctor before you start. If you are able to do these things, you will notice changes in your life almost immediately. Watch for them. Youll begin feeling stronger and able to do more within a few months. Other things you can do to avoid a heart attack:
Visit a health professional and talk about your concerns Know the symptoms of a heart attack and seek care promptly if you experience them.
By the way, the symptoms of a heart attack are: Repeated, cramping chest pain Pressure and squeezing pain in the center of the chest, that spreads to the shoulders, jaw, arm or back and lasts at least two minutes. Lightheadedness, fainting, sweating, nausea, shortness of breath and anxiety. Not all symptoms occur in every attack. If you experience one or more of these symptoms, get medical help immediately. Now, lets get on to some exercises. Remember the CHAIR STAND? Get comfortably seated in your chair. Once again, Im going to demonstrate this first movement. Then were going to have each one of you do it so we can watch If unable to do the chair stand exercise, have them use hands to push off the chair. One Trainer reads the exercise first, while the other demonstrates the exercise. Then, ask each participant to perform the movement once individually, so you can monitor their form.
Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 4 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again. Do 8-12 times
Calf Raises
Stand behind a sturdy chair with your hands touching lightly on the back of the chair for support. Stand on your right leg and with your left leg bent slightly off the floor behind you. Count to 4 as you slowly rise up on the ball of your right foot (toes) as high as you can so that your right heel is lifted off the floor. Hold the top position for 1 and slowly
Toe Rises
your form and finally well do it as a group exercise. Remember, this is
lower your right foot back to the floor to the count of 4. Do 8-12 times.
the exercise that works the thigh muscles and your backside. Our second exercise works the back of the lower section of the legs. They are called CALF RAISES. Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES?
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Next, lets do the TANDEM STAND, which works on balance and coordination.
Tandem Stand
Line up to a wall with your right hand to the
4. BREAK 5. Nutrition
The American Heart Association says healthy food habits can help to reduce three major risk factors for heart attack and stroke -- high blood cholesterol, high blood pressure and excess body weight. They say to eat a variety of fruits and vegetables. 5 or more servings every day! Eat a variety of grain products, including whole grains. Choose 6 or more servings per day.
wall for support. Place your right foot directly in front of your left foot, as if you were walking on a line painted on the floor. You want your right heel to touch the toes of your left foot. Take ten steps and reverse direction.
Include fat-free and low-fat milk products, fish, beans, skinless poultry and lean meats. Choose liquid fats, such as vegetable oils over hard fats, like lard or butter. Eat according to your level of activity. If youre doing a lot of physical activity, youll probably be hungrier and it is ok to eat enough to satisfy yourself. If youre not active one day, dont let yourself eat out of boredom. Find something fun to do. If you do eat more than you need to on a given day and youre feeling stuffed, get out and take a walk or do some aerobic exercise to music inside. Walk or do other activities for at least 30 minutes on most days. To lose weight, do enough activity to use up more calories than you eat every day. We all know to stay away from food high in calories and low in nutrition, especially foods like soft drinks and candy that have a lot of sugars. Its also a good idea to buy skim milk products, and stay away from fatty meats, tropical oils, and egg yolks. They clog your heart.
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Stretches
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Using less salt is recommended, too, if you have high blood pressure. The Heart Association recommends that you limit alcoholic drinks to one a day if you're a woman and no more than two if you're a man. One drink has 1/2 ounce of pure alcohol. Examples of one drink are one beer, 4 ounces of wine, 1 ounce of 80proof spirits, or 1 ounce of 100-proof spirits.
6. Guided Meditation
Make yourself comfortable. Close your eyes, if you like. It will help to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace. Picture yourself in an exercise class, working out. Imagine the scene as though you are there. Experience the sights, the sounds, and the smells. Hear the lively music and see the bright colors of workout outfits. Feel a breeze coming through, soothing your weariness from the effort. Feel strength coming into your body as you move. Do you feel yourself smiling, happy to be alive and using your body? Notice the sense of friendship that surrounds you as others around you join in the exercise activities. It is good to be with people. With each movement you feel more pleasure and strength pulsing within your body. Notice the inner peace that comes with movement. The class is coming to a close. You are preparing to leave. Your friends are saying goodbye. You have worked hard and yet the lively movements have left you feeling better. In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel
Healthy Seniors
7. Closing
1. What exercises felt the best for you today? 2. Which ones were the most difficult?
3. 4.
What did you learn? Did you have fun?

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Session Agenda
1. 2. 3. 4. 5. 6. 7. 8. 9. Warm-up Reminders Alzheimer and Dementia Nutrition Matter of Balance Break Stretches Guided meditation Closing
Sound Mind
1. Warm-up
Lets go around the circle and have each person say their name and their favorite sport or activity.
2. Reminders
Today, as always, our goal is to get some exercise, relax, learn, but most importantly, have some fun. The theme for todays class is Sound Mind. Did anyone have any questions or comments for the group? Want to go around and check in? How is everyone feeling? Any soreness? Once again, we will begin today with some aerobic exercises. Keep in mind the rules: 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
Questions?
Again today, as every day, in order to overcome the natural effects of inertia, we must create some inner commotion. Once we get started, our bodies will want to continue to move. So, lets get going!
Maint ain th e Br ai n !
Upward Row
Standing up straight with your feet hip-width apart, hold your hand weights so the palms are facing in to your thighs. Count to 4 as you slowly bring the weights to chin level, elbows point out. Hold for 2-3 seconds. Count to 4 as you slowly bring the
Bicep Curl
After the marching exercise, hand out 1pound weights to participants.
weights down. Do 8-10 times.
Keep your elbow and Do not have them bend over to get them. Our first weight-lifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper back. upper arm close into your upper body. Imagine holding a piece of paper between your arm and your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your

Healthy Seniors
body. Hold for 2-3 seconds and back down for 4. Do 8-10 times.
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Wall Push-up
Come to the wall. If possible, position your hands shoulder width apart at your chest level. Your feet will be approximately 2 feet away from the wall. Look straight ahead and slowly touch your nose to the wall 10 times.
Our next exercise is the BICEP CURL. This next exercise works the upper part of the chest and upper arms. It is called a WALL PUSH-UP.
3. Alzheimers and Dementia

When people think about staying fit, they generally think from the neck down. But the health of your brain plays a critical role in almost everything you do: thinking, feeling, remembering, working, and playing even sleeping. The good news is that we now know theres a lot you can do to help keep your brain healthier as you age. Whats good for the heart is good for the brain.
Watch your weight, blood pressure, cholesterol, and blood sugar to help reduce your risk of heart disease stroke, and diabetes, thereby protect against those risk factors for Alzheimer's and other dementias. Simple lifestyle modifications can have an enormous impact on the health of your brain. Like other parts of your body, your brain may lose its vitality as you get older. Science is unlocking many of the mysteries of the brain. We dont have all the answers yet. You can do everything right and still not prevent Alzheimers disease. What were offering here is the best and most upto-date information available so that you can make your own decisions about your brains health. Mentally challenging activities like learning a foreign language or taking up a musical instrument, can make brain cells and the connections between them stronger. You might even be creating new nerve cells as you do, but make it fun. Stressing yourself out is counter productive.
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Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 4 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again. Do 8-10 times. If unable to do the chair stand exercise, have them use hands to push off the chair. One Trainer reads the exercise first, while the other demonstrates the exercise. Then, ask each participant to perform the movement once individually, so you can monitor their form.
Social activity, like playing bridge or chess, not only makes physical and mental activity more enjoyable, it can reduce stress levels, which helps maintain healthy connections among brain cells. Speaking of fun, lets get back to some exercising! Get comfortably seated in your chair. Were going to begin with our lower body movements. Ill demonstrate the CHAIR STAND first. Then well all do it together. Now, for our CALF RAISES, that work the back of the lower section of the legs.
Calf Raises
4. Matter of Balance 5. Nutrition

A low fat, low cholesterol diet is advised. And there is growing evidence that fruits and dark
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unhappy, and Ill feel ashamed because I wont tell them the real reason I cant come. Ill make something up and theyll think Im not interested. 4.I could ask one of my neighbors to give me a hand with the steps. Even though Im a little embarrassed, it would be worse to stay home. Questions Bob could ask himself:
Thinking comes so naturally that it can be hard to notice places in your thinking that are causing you problems. Changing the way you think about things can bring about a lot of relief, though. Learning how to shift away from scary thoughts, how to challenge negative thoughts, how to overcome concerns that keep you from doing the things you want to stay a part of things. In order to change the way you think, it helps to get some perspective on your thinking process. See if you can come up with one thought that keeps you from doing something you want to do and challenge your idea.
Healthy Seniors
Lets talk about Bob. He has been invited to his neighbors house for dinner, but he has to climb some steps to get into their house. Hes thinking: I cant go. Ill never make it up those steps without losing my balance. I could fall and break my hip. Helpful thoughts: 1.Im nervous about those steps, but Ive never fallen down steps before and Ive climbed a lot of them in my life. Its possible I could do it. 2.Id like to see my neighbors. I get bored and cooped up inside. Id feel good about getting there if I could. 3.If I dont go, Ill get more lonely and

How likely is it that I will fall? How much fun could I have at the party?
How will I feel if I stay home? What could I do that would get me to go?
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Toe Rises
green vegetables may help protect brain cells against heart attack, stroke and diabetes, and thereby protect against those risk factors for Alzheimer's and other dementias. Does anybody else have any other suggestions for Bob? Can you relate? Wed like to hear some real stories of how you have overcome difficult situations.
Tandem Stand
Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the TANDEM STAND, which works on balance and coordination.
6. 10-minute BREAK. 7. Stretches (see opposite page) 8. Guided Meditation

Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through
your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been
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resolved for now and that you can have a moment of utter peace. Picture yourself in a meadow and the sun is shining brightly. You have been on a long walk. You have been carrying a blanket with you, which you now lie out on the warm grass. You lie down on it and feel yourself sinking into the spongy grass with relief. All your worries fade away and your mind gets quiet. Your brain slowly shuts down its intense activity to a low murmur. The lights grow dim inside and you observe yourself letting go of thoughts that have been bothering you. In this relaxing moment, thoughts come and go like summer breezes. You feel the warmth of the sun relaxing your brain, your eyes, your scalp, your earsall tension is now melting away. In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel completely refreshed and totally relaxed. 1-2-3
9. Closing
1. What exercises thechair best for you today? have If unable to felt do the stand exercise, 2. Which ones the them usewere hands tomost push difficult? off the chair. 3. What did you learn? One Trainer reads the exercise first, while 4. Did you have fun? the other demonstrates the exercise. Then, ask each participant to perform the movement once individually, so you can monitor their form.
Instructor should be counting
slowly, setting the pace of the movement.
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Todays Session
1. Warm-up 2. Reminders 3. The Golden Years 4. Laughter 5. Volunteering 6. Hobbies 7. Vitamin D 8. Break 9. Matter of Balance 10. Guided Meditation 11. Close
Spirited Attitude
1. Warm-up
Lets go around the circle, and after we say our names lets say something we like about ourselves or the world and something wed like to change.
2. Reminders
Today, as always, our goal is to get some exercise,
relax, learn, but most importantly, have some fun. The theme for todays class is Spirited Attitude. We all know the importance of having a good attitude, but today we will offer some practical suggestions how to get one. Want to go around and check in? How is everyone feeling? Any soreness? Once again, we will begin today with some aerobic exercises. Keep in mind the rules (you start the sentence and have the participants finish it in unison): 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
Questions about the process?

Ok, were going to create some inner commotion in order to overcome that old bugaboo inertia. Once we get moving, our bodies will want to continue to move. So, lets get going!
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Upward Row
Bicep Curl
Keep your elbow and Do not have them bend over to get them. upper arm close into your upper body. Imagine holding a piece of paper Our first weight-lifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper back. Our next exercise is the BICEP CURL. between your arm and your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your body. Hold for 2-3 seconds and back down for 4. Do 8-10 times.
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Wall Push-up
3. The Golden Years

In a recent survey by the National Council on Aging, 90 percent of older Americans questioned said they're fairly satisfied with their golden years. Nearly half said they're living the best years of their lives, and less than a third of those over 65 see poor health as a major concern for seniors. Failing health is a reason for concern and making changes in your lifestyle can help. But a spirited attitude comes with the willingness to celebrate being alive every moment. No matter what the
conditions of your life circumstances, you too get to appreciate the sights, sounds, smells, tastes, and feelings that life has to offer. Take a moment to appreciate the amusements. What are some of the challenges to enjoyment?
4. Laughter
Laughing is a positive emotion, and it's a lot more fun than fretting! Finding humor in a situation can make you feel better under stressful circumstances. Watching a funny video or reading a funny book or newspaper column can relieve tension and help you forget about what's causing you stress. Stay in the present. Don't waste energy worrying about the past - it's over! Keep your mind positively set on the present and try to enjoy each day. Share your feelings. Sometimes we feel we're burdening people with our problems if we bring up things that trouble us. But trusted friends are usually happy to listen. You also can confide in a family or clergy member or mental health professional. Keeping things to yourself can add to your stress.
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5. Volunteering
Many people gain satisfaction from an active involvement with good causes. Here's why:
A chance to do interesting work: Many nonprofits are involved in work that is fascinating. For example, nonprofits preserve rain forests, record oral histories of elderly immigrants and teach low-income children to read. If you check around, you'll be sure to find an organization that piques your interest or passion.
A way to add meaning to life: Knowing that you are doing good and needed work can give your life far more meaning than it might otherwise have. Working to improve the quality of others' lives helps some people cope with the inevitability of their own death.
A way to give back: Helping others gives many older people the opportunity to pass on the love and support once given them.
An opportunity to meet interesting people: Regular workplaces are great places to make friends, too, but nonprofit groups tend to attract likeminded people (such as people interested in adult literacy or bilingual education or reptiles). Finding people you can truly bond with may be easier.
Call your RSVP office at (207) 596-0361 to find out what volunteer opportunities are available in your area.
6. Exploring Hobbies
Retirement is a great time to devote more time to your hobbies. There is no time like the present to begin cultivating hobbies or joining organizations that are making the kind of changes to the world that you believe in. Speaking of changing, as they repeat in that famous song, let it begin with me! Well, lets get back to some exercising to benefit us!
Chair Stand
Get comfortably seated in your chair. Were going to begin with our lower body movements. Ill demonstrate the CHAIR STAND first. Then well all do it together. Now, for our CALF RAISES, that work the back of the lower section of the legs.
Calf Raises
7. Vitamin D
Vitamin D promotes the growth of strong bones. It is essential for absorbing calcium into our bodies. Vitamin D is
If unable to do the chair stand exercise, have them use hands to push off the chair. One Trainer reads the exercise first, while the other demonstrates the exercise. Then, ask each participant to perform the movement once individually, so you can monitor their form.
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an unusual nutrient in
that it comes from the action of sunlight on our skin. There are problems getting the right amount of Vitamin D:
The aging process makes skin less able to produce
it through sunlight (4 times harder after 65).
In Maine, our short winter days give us less of an
opportunity to absorb it through the sun

Very few foods contain it Too much in the form of supplements can be
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toxic!
Toe Rises
Almost all Vitamin D comes from fortified milk and fortified foods such as breakfast cereal. Egg yolks, liver and some fish and fish oil do contain Vitamin D. Taking a multi-vitamin that contains 400 IU of Vitamin D is considered adequate. Some calcium supplements also contain Vitamin D.
Tandem Stand
Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the TANDEM STAND, which works on balance and coordination.
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Safety Tips
Did you know that half of all falls happen at home? Kind of blows the theory that going out is the problem. Staying home could be just as bad! We do have some ideas for making your home safer, though. 1. Keep the path from your bedroom to your bathroom clear; it is easy to stumble over something in the way. And be sure that you have a nightlight illuminating your route. 2. Remove all small throw rugs from tops and bottoms of stairs. That is where typically people slip. 3. Keep items that you use often in the lower shelf of a cabinet. 4. Place grab bars next to your toilet and tub. 5. Use non-skid mats on the bathtub and the shower floor. 6. Have handrails and lights put in on all staircases 7. Wear shoes that give good support and have non-skid soles. 8. Make sure that cords are not stretched across walkways. 9. Remove rugs and runners that tend to slide 10. Replace torn rugs 11.Install ramps over uneven floors 12. Do not wax floors 13. Make sure light switches are easily accessible on entering rooms 14. Post emergency numbers near the phone 15. Make sure your step stool is stable and in good repair 16. Install an elevated toilet seat, if necessary 17. Check tables and chairs for sturdiness 18. Check walkways to your home or building for cracks and holes. 19. Do outdoor stairs have sturdy, easy-togrip railings?
8. 10-minute BREAK. 9. Stretches (see opposite page) 10. Matter of Balance (see opposite page) 11. Guided Meditation
Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace. In your minds eye, imagine a house being built. You watch as the frame and supporting timbers are put into place. The workers are strong and capable; they clearly enjoy their sanding, planing and plastering tasks. You see the workers come and go and imagine what it would be like to live in such a house. Time goes by and you watch the house take shape. Wall paperers and painters have arrived. People with shingles, roofing and gutters come and cooperate with each other in accomplishing their work. Perhaps they are singing or whistling as they work. At last the house is finished! The workers pack up and drive off in their little vans, knowing that maintenance will require them to return again and again to make sure the house stays sturdy. Imagine a similar process happening in your body. Carpenter cells build bones and termite cells carve little holes into the bones. Well fed and exercised repair carpenter cells fill in the cavities with new bone to restore the bones surface keeping the bones strong. In a few moments, I will count from 1 to 3.
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3. 4.
12. Closing
1. What exercises felt the best for you today? 2. Which ones were the most difficult? What did you learn? Did you have fun?
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When I reach the count of 3, your eyes will open and you will feel Week 5:completely refreshed and totally relaxed, but with a new awareness of the inner bone-building Healthy Seniors Program 1. Warm up work that -is being done continually throughout your body. 1-2-3. 2. Reminders 3. Eating Well 4. Fiber 1. Warm-up 5. Salt Test Lets go around the circle, say your name and tell 6. Matter of Balance your favorite food and your least favorite. 7. Break 8. Food Labeling 9. Food Pyramid 2. Reminders 10. Stretches Our mission today, as always, starts with having 11. Guided Meditation fun. Of course, we want to get some exercise, relax, 12. Close and learn, too. The theme for todays class is Nutritious, Delicious Food! Eating well is important for every function of our bodies. We need good food to make strong bones, healthy skin, and for all of our internal processes to perform well. Want to go around and check in? How is everyone feeling? Any soreness? Once again, we will begin today with some aerobic exercises. Keep in mind the rules (you start the sentence and have the participants finish it in unison): 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
Todays Session
Nutritious, Delicious Food!
Session 5? Were half-way through!

Ok, Lets get moving! Weve rested long enough. Inertia, be gone! Once we get moving, our bodies will love us for it. So, lets get going!
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3. Eating Well
Eating is one of lifes pleasures. Since there are so many foods and so many ways to eat well, there is lots of room for choice. Learn the ABCs for your health!
stands for aimingaim for fitness, aim for a
healthy weight. Aiming doesnt mean hitting the bulls eye every time, it just means pointing yourself in the right direction. Purchase nutritious food and
have some ready for when you get hungry. Buy the kinds of food you like and prepare it ahead of time. Preparing a meal when youre hungry can result in overeating.
stands for buildingbuild a healthy base. Learn the food pyramid and
balance your food choices, choosing a variety of grains, fruits and vegetables daily. Be sure to discard food that has passed the expiration date, even if it looks safe.
stands for choosingchose sensible food. Avoid hard fats like butter,
lard and animal fat and replace with vegetable oils in your recipes. Be moderate when eating sugary deserts. Remember, you are in charge of your portionnot your host. Eat what you like and leave the restno explanations necessary. Guilt be gone! Once youve swallowed the food, the deal is done. Move away from the table and enjoy the next activity with relish!
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4. Fiber
Fiber, bulk and roughage all refer to the part of a plant that cannot be digested by human beings. While it cant be digested, we need it to prevent heart disease, constipation, and other intestinal disorderstoo much and youll have trouble absorbing your vitamins. There are two kinds of fiber: 1. Fiber found in wheat bran, vegetables, and whole grain cereals. This fiber absorbs water and slows down the waste moving out, which helps with constipation 2. Fiber found in oat bran, barley, dried beans, and some fruit. This type of fiber can help with diabetes and high blood cholesterol. Higher fiber foods usually take longer to chew. They provide a feeling of fullness by adding bulk and filling up space in the stomach. Both kinds of fiber keep food in your stomach longer, delaying hunger. Check the nutritional label on your food purchases for fiber. Almonds, baked potatoes with skin, cooked corn, raisin bran, oatmealall have lots of fiber.
5. Salt Test
Answer the following questions true or false: 1. Sodium information is provided on nutrition labels of many foods (true) 2. One way to decrease your sodium intake is to use onion salt and garlic salt instead of table salt (falseall seasoned salts contain sodium; garlic and onion powder, however, provide flavor without added sodium) 3. Many canned and commercially prepared foods may have sodium added (true) 4. To reduce sodium you can use soy sauce, mustard, salad dressing, pickles and relishes (falsemost condiments are high in sodium; some low sodium alternatives include lemon, garlic oil, vinegar, herbs and spices) 5. Most foods in the same food group, such as milk and cheese, contain similar amounts of sodium (false)
Chair Stand
6. Sodium may be added to processed foods as a preservative, as well as a flavoring agent (true) 7. Salt substitutes are a good idea for everyone trying to reduce their sodium intake (false check with your physician first) 8. You can always tell how much sodium a product contains by tasting it (false) 9. Preference for the taste of salt is learned, but can be changed with practice (true) 10. Many recipes can be
Calf Raises
If unable to do the chair stand exercise, have them use hands to push off the chair.
prepared with less salt and can be just as appealing (true)
Now that we have exploded all the salt myths, lets get out of our heads and back into our bodies again. Get comfortable in your chair. Were going to begin with our lower body movements. Ill demonstrate the CHAIR STAND first. Then well all do it together. Now, for our CALF RAISES, that work the back of the lower section of the legs.
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2. Talk to your doctor or pharmacist about the side effects of the medicines you are taking and whether they affect your coordination or balance. Ask for suggestions to reduce the possibility of falling. 3. Limit your intake of alcohol. Even a small amount can disturb already impaired balance and reflexes.
Seeking Medical Advice

As people age, changes in their vision, hearing, muscle strength, coordination, and reflexes may make them more likely to fall. Older persons are also more likely to have medical conditions that may affect their balance, like diabetes, or conditions of the heart, nervous system and thyroid. Medications may have side effects that cause dizziness or lightheadedness. Preventing falls is especially important for people with osteoporosis, a condition where bones are weak and break easily. For people with severe osteoporosis, even a minor fall may cause one or more bones to break. Steps to take: 1. Have your vision and hearing tested regularly and properly corrected
Shopping for a Doctor

Become partners with your doctor! You cant afford any mistakesthis isnt just your bodyits you! Come with questions and ask them. Dont be shy and bring along a friend if you need support. Keep the conversation on trackstay focused on what really matters. Take notes; request a second opinion if youre feeling uncertain. Let the doctor know your limitsif you dont understand or feel incapable of following through. Educate yourself, use the internet and build your own encyclopedia.
1. 2. 3. 4. 5. 6.
Healthy Seniors Page If your doctor isnt willing to have you be assertive, you are going to the wrong doctor!
Toe Rises
This exercise uses the ankles and front muscles of the legs. It is called toe rises. Arrange your sturdy chair so that the back of the chair is facing the center of the circle and the seat is facing you. Stand with your backside facing the chair back and your hands holding on the chair back for support. Count to 3 as you slowly lift the balls of your feet off the floor as high as you can, so that you are balancing on your heels. Hold this position for 1 and slowly lower your feet back to the floor to the count of 4.
6. Matter of Balance
Any comments or questions on finding the right doctor? Ok, before we take our break, lets do our TOE RISES and TANDEM STANDs!
Tandem Stand
Line up to a wall with your right hand to the wall for support. Place your right foot directly in front of your left foot, as if you were walking on a line painted on the floor.
7. 10-minute BREAK. 8. Food Labeling

Most foods in grocery stores must now have a
You want your right heel to touch the toes of your left foot. Take ten steps and reverse direction.
nutrition label and an ingredient list. Reading labels can help choose nutritious foods. Although a food may appear to be low in calories from the label, check the serving size. For example, a serving of soda has approximately 140 calories, but a serving is only 1/2 of a 16-ounce bottle. If you drink the whole thing, you took in 280 calories. A healthy food has less than 30% of its calories from fat. For example, a food with 100 calories should have no more than 3 grams of fat.
9. Food Pyramid
Picture a triangle. At the top is fats, oils and sweets (use sparingly). Next is milk, yogurt, cheese, meat, poultry, fish, beans, eggs and nuts (2-3 servings). Farther
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down are vegetables and fruits (3-5 servings). Finally, at its broadest base come the breads, cereals, rice and pasta (6-11 servings). Its never too late to change how you eat. Change comes from planning, developing new habits, getting support from your friends and family, avoiding situations where you might want to slide back, being realistic and rewarding yourself with something other than that automatic urge from the past. The real rewards will be the vitality that comes from a body well cared for.
10. Stretch (see opposing page) 11. Guided Meditation

Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace. In your imagination, find yourself in a warm, comfortable dining place. Food has been deliciously prepared and smells fresh and wholesome. It has been prepared especially for you. You have been given permission to eat as much or as little as you want. There is absolutely no controls on how much you take on your plate or how much you eat. It is for you to enjoy without guilt. With a feeling of satisfaction, you move away from the table and walk outside, sensing the beauty of the day. It is good to be alive, to have enjoyed your meal, to breathe deeply and feel a part of the surroundings. In a few moments, I will count from 1 to 3.
12. Closing
1. What exercises felt the best for you today?
When I reach the count of 3, your eyes will open and 2. Which ones were the most difficult? you will feel completely refreshed and totally relaxed throughout your body. 1-2-3.
3. 4.
What did you learn? Did you have fun?

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Todays Session
1. Warm-up 2. Reminders 3. Obstacles to Movement 4. Good for your Bones 5. Matter of Balance 6. 10-minute BREAK 7. Walking 8. Stretches 9. Guided meditation 10. Closing
Movement Matters!
1. Warm-up
Seek out a person in the group youd like to know better. Spend 1 minute interviewing the person and having them interview you. Then, go around the group introducing the person you interviewed.
2. Reminders
Remember our mission? HAVING FUN! Weve already begun today. Our theme for todays class is Movement Matters. Dont let a waking hour go by without stretching, lifting, reaching, vocalizing, or otherwise celebrating your ability to move. Want to go around and check in? How is everyone feeling today? Once again, we will begin today with some aerobic exercises. Keep in mind the rules (you start the sentence and have the participants finish it in unison): 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
I move, therefore I exist!

Ok, Lets get moving! Inertia, be gone! Once we get moving, our bodies will be thrilled. So, lets get going!
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3. Obstacles to Movement
For children and for animals, exercise is not a problem; just try to keep them down when something interesting is going on! Try holding a dog back when someone is at the door. Try keeping your 2-year-old down for a nap when she isnt sleepy! They want to MOVE! Watch adults standing in line. We are amazingly quiet; even stone-like. You rarely see an adult act like a small child while standing in line. What do the little children do? Hop up and down, pull on their parents clothing for attention, look around, jiggle themselves in a
million directions. Usually the adults are trying to get the children to be still. Wiggling in line at the grocery store might not be appropriate for you, but if you have the urge to move in the privacy of your home or among friends, do not hesitate! You might even put on some music and move to the rhythms. Singing is good for the soul and the body. Vocal vibrations massage your insides and can soothe irritable moods. Stretch and move as often as possible. When watching TV, stand up and move your hips during commercials. Notice when your body is quiet for a period of time and wake it up with movement!
4. Good for Your Bones

Bones feel solid, but in reality they are beehives of activity. Millions of cells are constantly tearing bones down and rebuilding them. Physical activity maintains your bones. In fact, every time your body moves in opposition to gravity, it gets a signal to stimulate bone-building cells. Without gravity, people experience rapid bone loss, which is why bed rest weakens the skeleton. Exercise also increases the
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Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 4 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again. Do 8-10 times. If unable to do the chair stand exercise, have them use hands to push off the chair.
pull of muscle on bones, which strengthens them. The more you move, the stronger your bones will be. All bones are not alike. The hips, spine and wrists are prone to problems because of their fragile structure. Some bones contain a thicker shell than others. The long bones of the leg are harder than the wrists, spine and hips, for example Lets get those leg bones working now with the CHAIR STAND. Get comfortable in your chair. Were going to begin with our lower
Calf Raises
body movements. Ill demonstrate the first. Then well all do it together. Now, for our CALF RAISES, that work the back of the lower section of the legs.
Quickie Quiz: What are the 3 most fragile bones in the human body? Answer: hips, spine and wrists
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inactive people Obesity Weight is best controlled by a combination of nutritious food and exciting exercise. Exercise uses excess calories and can help shed pounds.
What are the benefits of exercise?

You can prevent and treat heart disease, osteoporosis, frailty, diabetes, obesity and depression! Mental Health Exercise improves selfimage and helps in handling stress, anxiety and depression. Coronary Heart Disease People who participate in vigorous sports have a much lower risk of heart attack than those who are inactive. Osteoporosis By exercising 30-60 minutes three times a week, you can slow bone loss. Frailty Weak muscles lead to
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falls. Exercise can improve muscle strength and mobility at any age. Non-insulin-dependent Diabetes Adult-onset or noninsulin-dependent diabetes is less likely to develop in active than in
How do you develop an exercise program?

Begin slowly. Listen to your body. Report unusual symptoms like chest pain, aching joints or muscle cramps to your health care professional. Strive for a balanced program with muscle strengthening, stretching, and aerobic exercises 1. Muscle strengthening lifting weights, working out on machines, pushing against a wall 2. Stretchingwarm up and cool down with easy stretches to improve range of movement 3. Aerobicrunning, walking, swimming, cycling, dancing cause the heart to beat faster and the breath to come more rapidly.
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Toe Rises
5. Matter of Balance (see former page)

Does anybody have any ideas for exercise programs they would like to begin? Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the TANDEM STAND, which works on balance and coordination.
Tandem Stand
6. 10-minute BREAK. 7. Walking

Its easyyouve been doing it all your life! It requires no special skills or equipmentjust bring along your feet and some good walking shoes! Its convenientyou dont have to go to the gym, just step outside your door! Or, in inclement weather, walk around the room. Walking conditions your entire body without
strain, so its a safe exercise. A regular walking program will add to your quality of life and improve
overall health. A brisk 40-minute walk will burn 216 calories! A walk before a meal may actually decrease your appetite. According to the American Podiatric Medical Association, For older people, walking is the safest form of exercise because it involves little strain. Experts believe walking can help:

Reduce high blood presure Reduce arthritis stiffness Reduce muscle aches Reduce risk of heart attack or stroke Promote better sleep Reduce tension headaches Reduce stress
While we all know how to walk, we have some pointers on walking in a way that will make the most of your efforts and increase your comfort level: 1. Start slowly; rest when youre tired, slow down as you finish the days walk. 2. In your imagination, allow your head to float above the rest of your body. There is plenty of room up thereyou might actually grow a few inches! 3. Go for the maximum range of movement that feels comfortable. Look up at the birds in the trees, study the cracks in the sidewalk, wave to passersby. Remember the smiling muscles! 4. Let your arms hang loosely; feel your legs and torso solidly supporting your movement. 5. Feet shoulder width apart, toes pointing forward is the goal, but dont get so preoccupied with the task that you miss the fragrant roses. 6. Breathe fullylisten to your breath as you walk. Youll hear it change as you go uphill. Give it free reign.
Keep a brisk pace that is comfortable for you. Set your own pace. If talking is difficult or you are having trouble breathing, youre walking too fast. Check the heels of your shoes. If they are worn down unevenly, your weight is not evenly distributed. Get some new shoes , but make note of the worn spots and try to adjust your weight accordingly in the future.
8. Stretches (see opposite) 9. Guided Meditation

Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace. Moving away from your physical body to an imaginary world, we begin to explore the childlike place where anything is possible, a magical place where you can fly, you can run like the wind, you can breathe under water. Find a magical place in your imagination and relax there. Look around and notice what you see. Is there a pond to swim in? A tree to climb? A mountain to fly around? What is inside of you that makes you curious and wanting to explore? Take a minute to move through your imagination. Invite imaginary friends and animals to join you, if you like. Have some rowdy fun. In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel completely refreshed and totally relaxed throughout your body. 1-2-3.
10. Closing
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Todays Session
1. 2. 3. 4. 5. 6. 7. 8. Warm-up Reminders Insomnia and Depression Break Getting In and Out of Bed Stretches Guided Meditation Close
Restful Sleep
1. Warm-up
Going around the room, lets each of us say our name and give our favorite quote. They dont have to be exactjust give the gist. For example: Most men live lives of quiet desperation, or A friend
is one with whom I can be myself aloud, or A stitch in time saves nine.
2. Reminders
We will be talking about restful sleep today as well as having fun, getting some exercise, relaxing, and learning. Sleep may prove more elusive as we grow older, but given the effect of a good nights rest on our quality of life and overall health picture, it is well worth talking about. But before we begin our session together, do you want to go around and check in? How is everyone feeling? Once again, we will begin today with some aerobic exercises. Keep in mind the rules (you start the sentence and have the participants finish it in unison): 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
Ok, Lets get moving! Weve rested long enough. Inertia, be gone!
Upward Row
Bicep Curl
Keep your elbow and Do not have them bend over to get them. upper arm close into your upper body. Imagine holding a piece of paper Our first weight-lifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper back. Our next exercise is the BICEP CURL. between your arm and your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your body. Hold for 2-3

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seconds and back down for 4. Do 8-10 times.

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3. Insomnia and Depression

Do changes in sleep patterns bring on depression or does depression brings on changes in sleep patterns? We dont know, but we do know that there is a strong relationship between the two. Many older people consider poor sleep not worth complaining aboutas inevitable and constant as death and taxes. Actually, there are things you can do about poor sleep patterns and there are many reasons to do something.
Older adults report several types of sleep changes, including earlier sleep hours, increased napping and sleepiness, and increases in specific sleep disorders, such as sleep apnea and periodic limb movement disorder. Insomnia is the most common sleep complaint in older adults, however. Sleep apnea is a medical condition, and it is not just about snoring. Snoring increases with age. It's caused by the partial obstruction of the airway during sleep. Almost half of adults snore; snoring is more common among the middleaged or older and those who are overweight. Sleep apnea, however, is a condition where breathing stops, blood oxygen levels drop and the sleeper wakes briefly, gasping for breath. If you are experiencing this problem, it is important to see a medical professional to determine the cause. Periodic Limb Movement Disorder, where your legs jerk repeatedly, kicking every 20 to 40 seconds through the night, is common among seniors. Not surprisingly, these leg kicks wake you up and the result? Daytime sleepiness. Insomnia not a medical condition, but a word to describe a symptom: it just means that you cant sleep at night. Insomnia can be short-lived, brought about by
Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 4 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again. Do 8-10 times. If unable to do the chair stand exercise, have them use hands to push off the chair.
depression or anxiety, or it can be a chronic problem that lasts for years. It could be pain that is keeping you awake or a medications you are taking. Alcohol and nicotine can be the culprits. Try creating a soothing routine before bed. Turn the lights down low and play a favorite CD that is calming. You might try a meditation tape. Try drinking some sleepy time tea or warm milk. Getting to bed at the same time every night is a good idea, but if you cant sleep, get up and move to a chair. Do some quiet activity like
Calf Raises
reading or knitting and dont go back to bed until you feel sleepy. If you have trouble falling asleep at night, despite trying these things, talk to your health professional. For your quality of life, it is worth the effort of looking for the problem. If depression is the cause and you can address the underlying worries successfully, your insomnia will usually go away. Here are some other recommendations for those with insomnia: 1. Get out of bed at the same time in the morning, regardless of how much
Toe Rises
you have slept. 2. Stay out of your bed, unless it is time to sleep. Lie on the couch or sit in a favorite chair instead. 3. Do not go to bed until you are actually sleepy. 4. Avoid caffeine and alcohol. Ok, its time to wake up and get to exercising! Get comfortable in your chair for the CHAIR
Tandem Stand
STAND. Ill demonstrate the first. Then well all do it together. Now, for our CALF RAISES, that work the back of the lower section of the legs. Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the TANDEM STAND, which works on balance and coordination.
4. 10-minute BREAK. 5. Getting In & Out of Bed

Stopping to think about your everyday movements can help you to avoid a fall. For example, it is
important to get up slowly after sleeping, resting or napping.
Healthy Seniors
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Start getting into bed by sitting down on the edge of the bed. Then, leaning toward the head of the bed, supporting your body with both hands, lower yourself toward the mattress, bringing your legs and feet onto the bed. Roll onto your back by keeping your knees bent and moving your head, shoulders and hips together. When lying in bed, use pillows between your knees and beneath your head to keep the spine aligned. To get out of bed, reverse the steps you took to get in bed. Keep both arms in front of you. Breathe in and roll onto your side. Use your hands to raise your upper body as you carefully move your legs over the side of the bed in one motion. Sit on the edge of the bed for a moment or two before you stand up.
In fact, any time you get up from a chair, whether youve just eaten a meal or been working on a project, or watching TV, take a moment to stand still for a few moments and getting your balance before beginning to move.
6. Stretches (see opposite) 7. Guided Meditation

Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace.
Healthy Seniors
Stretches
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Waking up to the imaginary world where anything is possible, you find yourself in a peaceful place where no problems exist, a world filled with relaxing warmth and complete privacy where you live separately from everyone else. In this inner place, your breathing is free, the bright lights of your daytime mind are dimmed, and your body is able to find new pathways for releasing its tension. The room in which you find yourself has a lovely bed that is just the perfect kind of soft that you like and its covers are cushy and warm. Before getting into bed, take note of the beauty in the room. Everything is in its place; all your treasures safely tucked away until morning. Feel secure in the knowledge that all that could be done has been accomplished and that tomorrow will bring new opportunities that you cannot possible imagine. As you sit on the edge of your bed, feel your body beginning to unwind. Leaning toward the headboard on both hands, feel the bed move up to receive you. Lifting your legs on to the magical bed, feel it hold you snugly in place as pillows appear under your head and between your knees. Feel the floor give way as your body floats to sleep. In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel completely refreshed and totally relaxed throughout your body. 1-2-3.
10. Closing
Healthy Seniors
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Todays Session
1. 2. 3. 4. 5. 6. 7. 8. Warm-up Fun Reminders Break Getting In and Out of Bed Stretches Guided Meditation Close
Healthy Aging
1. Warm-up
Lets go around the room and tell our favorite childhood color. Has it changed since you became an adult?
2. Fun
Fun changes as we change. When we were children, eating sweets was fun and riding tricycles. As we moved into our teenage years, fun became associated with dating, driving a car, perhaps, or with just hanging out with our friends. Mid life changes brought new kinds of fun, as we found ways to escape the kind of stress brought on by mature relationships, jobs and children. After each change we might have asked ourselves when contemplating a particular activity, Why isnt this fun anymore? As fun changes, it helps to keep up with the developments. Ever heard somebody say, If I couldnt have ___ (fill in the blank), life just wouldnt be worth living? Those are generally the words of a young, innocent person, untested by lifes hardships. Indeed, we can live without a great many things. Joy comes with the discovery that fun and enjoyment can emerge amongst all sorts of circumstances. Today we will be exploring the new life that emerges as we test new muscles, take new kinds of risks, enjoy a new self-image and healthier ways to live.
2. Reminders
Before we begin our session together, do you want to go around and check in? How is everyone feeling today? This is our last session together in this first round
of Healthy Seniors. Are you looking forward to round 2? What sorts of changes would you like to see in the program? On this, our last session, we will begin as we always do with some aerobic exercises. Keep in mind the rules (you start the sentence and have the participants finish it in unison): 1. Drink water . . . when you feel thirsty. 2. Take breaks . . . when you need to. 3. If youre feeling pain when exercising . . . stop immediately. 4. Remember . . . breathe! 5. Dont work yourself too hard.
Ok, Lets get moving!

Lets get started with the MARCHING EXERCISE!
For classes where participants are mobile, have them march around the room like soldiers. Those with walkers or canes should do activities from a seated position.
After the marching exercise, hand out 1pound weights to participants. Do not have them bend over to get them.
Healthy Seniors
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Our first weight-lifting exercise, called the UPWARD ROW, uses the muscles in your forearms, shoulders and upper back. Our next exercise is the BICEP CURL.
Upward Row
Standing up straight with your feet hip-width apart, hold your hand weights so the palms are facing in to your thighs. Count to 4 as you slowly bring the weights to chin level, elbows point out. Hold for 2-3 seconds. Count to 4 as you slowly bring the weights down. Do 8-10 times.
Bicep Curl
4. Body Mechanics
Body mechanics is what we call practicing proper posture and learning efficient ways to move, given the bodys architecture. Through good body mechanics, you can protect your bones while remaining physically active. One of the most important concepts in body mechanics is
Keep your elbow and upper arm close into your upper body. Imagine holding a piece of paper between your arm and your torso to keep your arm close in. Count to 4 as you slowly bring the weights towards your body. Hold for 2-3 seconds and back down for 4. Do 8-10 times.
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alignment. By correctly aligning your head, shoulders, spine and hips, you can put less stress on your spine and ensures good posture. A slumped head-forward, round-shouldered posture will harm the spine, as well as a bent over or twisted position. For those people with osteoporosis, general
Healthy Seniors
muscle strength and flexibility are especially important. Keeping active helps maintain muscle tone, reflexes and balance. The following guidelines will help you move safely throughout your day. To properly align your posture: 1. Stand with your back against a wall, keeping your heels 2 inches from the wall. 2. Tightening your stomach muscles and flattening your back against the wall, lift your breastbone keep your head up and look straight ahead. 3. Now, bring your shoulders back toward the wall. You should have only a small hollow at the small of your back. 4. Maintaining this position, move away from the wall and check your posture front and side in a full-length mirror. Standing: Keep your head high, chin in, and shoulder blades slightly pinched in the back. Maintain the natural arch of your lower back as you engage your stomach muscles. Point your feet straight ahead, lining up your knees over your second toes. If you are standing in one place for any length of time, put one foot up on a stool or in an open lower cabinet (in the kitchen for example). Switch to the other foot periodically. Walking: Walk with your chin in, head high, and shoulder blades aiming in at each other in the back. Point your feet straight ahead, not out to one side. Line up your knees over your second toes. You may need to concentrate on turning your knee outward in order to do this. Keep your knee slightly bent, rather than locking them in the back and keep your weight over the front part of your foot. Sitting: When sitting, support your back with a rolled towel or pillow thick enough to cushion your lower back and maintain its normal arch. Keep your head back and hip in alignment and try to keep your knees at the same level. If your feet do not reach the
Wall Push-up
floor, use a small footstool. When getting up from a chair, slide your hips forward to the front of the chair and use your leg muscles to lift yourself up. Do not lean over your reading material, but bring your work up so that you can maintain the natural curvature of your back. When sitting at a desk, prop up your reading
Chair Stand
Sit towards the front of the seat. Place your feet flat on the ground, approximately hip width apart, so your thigh and lower leg form a right triangle. Cross your arms over your chest. Count to 3 as you slowly stand up without using your hands. Stand for 1. Count to 4 as you slowly sit down again.
material to create a slant. Use a footstool or footrest when seated for long periods of time. Safe Reaching:
Use both of your arms at once when reaching for something, to avoid twisting your spine. Use safety step stool when reaching highly placed things; one that has high handrails. If you use a reaching device like claws, only lift lightweight objects. The very best way is to reorganize your work areas so that items are stored at waist or eye level. Coughing or Sneezing: Develop a habit of supporting your back with one hand whenever you cough or sneeze, or put a hand on your knee. Bracing yourself in this way will protect your spine from damage caused by a sudden bend forward. Ok, its time to get moving again! Our first exercise works the upper part of the chest and upper arms. It is called a WALL PUSH-UP. Now, get comfortable in your chair for the CHAIR STAND. Ill demonstrate the first. Then well all do it together.
Calf Raises
Stand behind a sturdy chair with your hands touching lightly on the back of the chair for support. Stand on your right leg and with your left leg bent slightly off the floor behind you. Count to 3 as you slowly rise up on the ball of your right foot (toes) as high as you can so that your right heel is lifted off the floor. Hold the top position for 1 and slowly lower your right foot back to the floor to the count of 4.
Now, for our CALF RAISES, that work the back of the lower section of the legs. Ok, before we take our break, lets do a few more exercises. Shall we start with the TOE RISES? Next, lets do the TANDEM STAND (SEE OPPOSITE PAGE), which works on balance and coordination.
Toe Rises
This exercise uses the ankles and front muscles of the legs. It is called toe rises. Arrange your sturdy chair so that the back of the chair is facing the center of the circle and the seat is facing you. Stand with your backside facing the chair back and your hands holding on the chair back for support. Count to 3 as you slowly lift the balls
4. 10-minute BREAK. 5. Easy Does It

For Safe Movement: 1. Dont walk or exercise on slippery surfaces.
of your feet off the floor as high as you can, so that you are balancing on your heels. Hold this position for 1 and slowly lower your feet back to the floor to the count of 4.
2. Discard your backless bedroom slippers and shoes with slippery soles. 3. Be aware of your posture when standing, walking, sitting or working at a desk. 4. Choose the upright chairs with arms rather than
deep cushioned chairs or couches that cause you to sink down into them. Make use of footstools for your feet.
Tandem Stand
5. Avoid abrupt, jerky movements. Focus on relaxing as you move. 6. Unless you have conditioned yourself over time to engage in sports or activities that require twisting of the spine or bending forward from the waist, such as toe touches, conventional sit-ups or swinging a golf club, avoid these activities. 7. Sitting in a chair or lying in bed for extended periods of time is difficult for your body. If you find that you have been sitting for an hour watching TV or doing another quiet activity, get up and take a turn around the room. No matter what activities make up your day, put a thought to maintaining proper posture. This means
lifting your breastbone, keeping your head erect and looking forward, keeping your shoulders back and making use of your abdominal muscles and buttocks. Almost every activity can be adapted to your age, ability, lifestyle and strength. You may wish to speak with your doctor or a physical therapist about your special concerns regarding safe movement and posture.
6. Matter of Balance (see next page) 7. Stretches (see page 75) 8. Guided Meditation
Make yourself comfortable. Close your eyes, if you like, to tune out what you see. Become aware of the parts of your body that are feeling tense. Take a few deep breaths. Take the air in through your nose and with each exhale, find yourself relaxing more and more deeply. As you relax, accept that all of the important issues in your life have been resolved for now and that you can have a moment of utter peace.
Its a
r e t t a M
of
B a la n c e
yet. Whether you walk or crawl, try to get to a phone. The sooner you contact your doctor, the better you will be able to remember the circumstances surrounding your fall. These can be valuable clues which can speed up your recovery or help to prevent another fall. Remember: the gift of exercise and energizing physical activities throughout your day is better balance and coordination. Your muscles and bones will benefit from exercise too so that, if you do fall, you most likely will have an easier time getting back on your feet.
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Weve talked about ways to prevent falls, but what should we do if a fall happens, despite our best efforts? The consequences of falls can be minimized if we take the steps we are going to talk about today. When anyone falls forward, be it a baby, a teenager, or an older person, the first reaction is to place your hand out in front of you. This is a reflex called protective extension. Do not fight this reflex as it helps to prevent a blow to the head during a fall. Your arms might absorb most of the force from the fall, but better your arms than your head!
Healthy Seniors
If you should fall, check out how you are feeling and whether or not you are hurt. Do not try to jump up after a fall. Move slowly. If you do not have an emergency response system and are experiencing hip pain, slowly roll to the side that doesnt hurt, bend your knees up under you and use your hands to push up into an all fours position while trying to limit the weight placed on the injured leg. From this position you might be able to use your hands and reach for a stable object (like a toilet) that you can push on to help you stand. If you are feeling dizzy, dont try to stand just
Healthy Seniors
Stretches
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Step back from your life for a few minutes and enjoy the wholeness of it. See yourself as a little baby, being cared for and tended to; there you are a young person, playing with your friends. Travel through the years and watch as the events unfold from the distance of time; without the pain or joy you may have experienced at the time. For this brief moment in time, you have become the observer and you can appreciate all that you have done. The moments when you felt on top of the world; the difficult times when life took turns you would not have chosen. They are all there for you to remember. You have experienced a fully human life. Very soon you will return to the world of doing and join in with the worlds activities once again. For now, sit back and let yourself remember with the compassion of one who has come on a long journey and has stopped to rest for a brief moment before going on . . . In a few moments, I will count from 1 to 3. When I reach the count of 3, your eyes will open and you will feel completely refreshed and totally relaxed throughout your body. 1-2-3.
10. Closing
11. Evaluation
Healthy Seniors
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RSVP and Coastal Community Action Programs

Boston University Roybal Center Consortiums

Week 1: Introduction to the Healthy Seniors Program

2. Introduction to the Program

After the marching exercise, hand out 1-

back. Our next exercise is the BICEP CURL.

Instructor should be counting slowly, setting the pace of the movement.

5. Matter of Balance (see opposite page)

TANDEM STAND, which works on balance and

6. 10-minute BREAK. 7. Nutrition.

Week 2: Healthy Seniors Program

describe ourselves. For example, Im Betty and Im beautiful.

Instructor should be counting slowly, setting the pace of the movement.

your form and finally well do it as a group exercise. Remember, this is

What did you learn? Did you have fun?

Week 3: Healthy Seniors Program

After the marching exercise, hand out 1pound weights to participants.

weights down. Do 8-10 times.

Instructor should be counting slowly, setting the pace of the movement.

3. Alzheimers and Dementia

4. Matter of Balance 5. Nutrition

6. 10-minute BREAK. 7. Stretches (see opposite page) 8. Guided Meditation

Instructor should be counting

slowly, setting the pace of the movement.

Week 4: Healthy Seniors Program

Questions about the process?

After the marching exercise, hand out 1pound weights to participants.

weights down. Do 8-10 times.

Instructor should be counting slowly, setting the pace of the movement.

3. The Golden Years

The aging process makes skin less able to produce

it through sunlight (4 times harder after 65).

In Maine, our short winter days give us less of an

opportunity to absorb it through the sun

Nutritious, Delicious Food!

Session 5? Were half-way through!

After the marching exercise, hand out 1pound weights to participants.

weights down. Do 8-10 times.

Instructor should be counting slowly, setting the pace of the movement.

stands for aimingaim for fitness, aim for a

prepared with less salt and can be just as appealing (true)

Seeking Medical Advice

Shopping for a Doctor

7. 10-minute BREAK. 8. Food Labeling

10. Stretch (see opposing page) 11. Guided Meditation

What did you learn? Did you have fun?

Week 6: Healthy Seniors Program

I move, therefore I exist!

After the marching exercise, hand out 1pound weights to participants.

weights down. Do 8-10 times.

Instructor should be counting slowly, setting the pace of the movement.

4. Good for Your Bones

What are the benefits of exercise?

How do you develop an exercise program?

5. Matter of Balance (see former page)

6. 10-minute BREAK. 7. Walking

8. Stretches (see opposite) 9. Guided Meditation

Week 7: Healthy Seniors Program

After the marching exercise, hand out 1pound weights to participants.