Fitness Guide Desk v2
Helping With Fitness PREPARATION
INSTRUCTION
PRACTICE
5 minutes
20–30 minutes
30–45 minutes
Have you ever stopped to consider how often you move throughout the day simply by going about your routine? Some older people might need an extra boost to get out of the house or up off the couch. If an older person has a chronic health problem, he/she should always see a doctor before trying new physical activities.
STEP 1:
Teach Fitness Basics WEEKS 4+ WEEKS 2–3 WEEK 1
Encourage adults to make exercise fun with things they already enjoy, like playing catch with a family member, taking the stairs when going to their favorite stores, or signing up for a group aerobics class with friends!
Advise older people to always take things slowly when moving from low levels of activity to high.
Demonstrate a few easy stretches to try before getting active.
STEP 2:
Practice Aerobic Activity
Choose an aerobic activity such as walking, jogging, biking, dancing, swimming, or moderate housework.
Explain the importance of aerobic activity for strengthening and improving heart and lung health.
Help them make a plan for how to do at least 10 minutes of moderate physical activity a day.
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STEP 3:
Practice Muscle-Strengthening Activity 5 10 15 20 25 30 35 Encourage older adults to start with lighter weights or low repetitions and increase weight and reps as they gain strength. Help them find the exercises that are the most comfortable for their abilities.
Explain how strength-training activities like push-ups, pull-ups, sit-ups, squats, and light weightlifting help strengthen muscles and bones.
STEP 4:
Practice Balancing Activities
Practice activities like yoga and tai chi to improve balance.
Introduce very basic positions and poses to help them establish a comfort level.
Additional Resources
Report Back
For more resources on teaching older adults fitness, check out these sites:
Once you’re done, head back to the “Be a Health and Wellness Mentor” page and report your story for a chance to be featured on www.mentorup.org or get a little surprise from the Mentor Up team.
http://www.womenshealth.gov/aging/stayingactive/index.html http://www.cdc.gov/physicalactivity/everyone/ guidelines/olderadults.html http://www.helpguide.org/life/senior_fitness_ sports.htm
Need Help? If you have questions or need some more tips in teaching fitness, contact the Mentor Up team at [email protected].
Information sourced from www.womenshealth.gov.
The information provided in this material is presented as general educational information and is not intended to be a substitute for professional, technical or legal advice. For full terms of use please visit www.mentorup.org/ourpolicies.
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INSTRUCTION
PRACTICE
5 minutes
20–30 minutes
30–45 minutes
Have you ever stopped to consider how often you move throughout the day simply by going about your routine? Some older people might need an extra boost to get out of the house or up off the couch. If an older person has a chronic health problem, he/she should always see a doctor before trying new physical activities.
STEP 1:
Teach Fitness Basics WEEKS 4+ WEEKS 2–3 WEEK 1
Encourage adults to make exercise fun with things they already enjoy, like playing catch with a family member, taking the stairs when going to their favorite stores, or signing up for a group aerobics class with friends!
Advise older people to always take things slowly when moving from low levels of activity to high.
Demonstrate a few easy stretches to try before getting active.
STEP 2:
Practice Aerobic Activity
Choose an aerobic activity such as walking, jogging, biking, dancing, swimming, or moderate housework.
Explain the importance of aerobic activity for strengthening and improving heart and lung health.
Help them make a plan for how to do at least 10 minutes of moderate physical activity a day.
1
STEP 3:
Practice Muscle-Strengthening Activity 5 10 15 20 25 30 35 Encourage older adults to start with lighter weights or low repetitions and increase weight and reps as they gain strength. Help them find the exercises that are the most comfortable for their abilities.
Explain how strength-training activities like push-ups, pull-ups, sit-ups, squats, and light weightlifting help strengthen muscles and bones.
STEP 4:
Practice Balancing Activities
Practice activities like yoga and tai chi to improve balance.
Introduce very basic positions and poses to help them establish a comfort level.
Additional Resources
Report Back
For more resources on teaching older adults fitness, check out these sites:
Once you’re done, head back to the “Be a Health and Wellness Mentor” page and report your story for a chance to be featured on www.mentorup.org or get a little surprise from the Mentor Up team.
http://www.womenshealth.gov/aging/stayingactive/index.html http://www.cdc.gov/physicalactivity/everyone/ guidelines/olderadults.html http://www.helpguide.org/life/senior_fitness_ sports.htm
Need Help? If you have questions or need some more tips in teaching fitness, contact the Mentor Up team at [email protected].
Information sourced from www.womenshealth.gov.
The information provided in this material is presented as general educational information and is not intended to be a substitute for professional, technical or legal advice. For full terms of use please visit www.mentorup.org/ourpolicies.
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