In your action plan, be sure to include:
For example: this week, I am planning to walk (what?) 500 meters (How much?) after dinner (When?) 3 times (How often?).
This week I am planning to Walk （What）
500 meters （How much）
After dinner （When）
3 times (Monday, Wednesday, Friday) (how often）
Why do it?
As age advances, the central nervous system and neuromuscular system are affected, leading to deficits in balance and walking.
Balance is required for maintaining postural equilibrium and avoiding falls.
Furthermore, specific balance exercises may help to reduce the risk of falls, improve balance, improve coordination, and improve the functioning of muscles, and overall body functioning.
Loss of balance is common among older population. This can contribute to falls and difficulty while walking.
Choose a diet moderate in salt and sodium
Practicing these simple exercises will improve balance skills and help feel more confident when performing activities of daily living.
How many times to do?
Five repetitions, minimum 3 sets each, At least 2 times a day, morning and evening
Why to do?
Muscle strength and power is required for performing the activities of daily living. Age related changes in muscles result into loss of muscle mass (i.e., sarcopenia) and muscular strength.
Strength training has many benefits targeted towards improving strength, mobility and functioning of muscles. There is minimal risk when strength training is done according to the guidelines provided.
Strength training helps prevent loss of bone mass, joint flexibility, builds muscle, and improves balance—both important for staying active and avoiding falls.
Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects
How many times to do?
5 repetitions, minimum 3 sets each At least 2 times a day morning and evening
Why do coordination exercises?
As you age, you come across problems which have adverse effects on your capacity to remain steady.
Medical conditions such as arthritis, Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, and heart disease can reduce one’s ability to stay balanced and move freely. It is this unsteadiness that eventually leads to falls and, subsequently, injuries
Apart from chronic illnesses, there are other reasons that make seniors more prone to falls. These include impaired eyesight, side effects of medications, and a decline in physical fitness. Understandably, individuals become less active as they become older because their bodies take longer periods to repair.
Therefore, engaging in a co-ordination-oriented exercise is necessary to improve your balance and coordination.
How many times to do?
Five repetitions, minimum 3 sets each At least 2 times a day morning and evening
| (A) SEDENTARY BEHAVIOUR | 1 | 2 | 3 | 4 | 5 | SCORES |
|---|---|---|---|---|---|---|
| How much time do you spend sitting each day (leisure activities, TV , computer, work, etc.) ? | + 5 hrs | 4 to 5 hrs | 3 to 4 hrs | 2 to 3 hrs | Less than 2 hrs | |
| Total (A) | ||||||
| (B) SPORTS AND RECREATIONAL ACTIVITIES | 1 | 2 | 3 | 4 | 5 | SCORES |
| Do you regularly engage in one or more physical activities? | NO | YES | ||||
| How often do you do all those activities? | 1 to 2 times per month | Once a week | Twice a week | 3 times/week | 4 times/ week | |
| On average, how many minutes do you spend on each session of physical activity? | Less than 15 min | 16 to 30 min | 31 to 45 min | 46 to 60 min | More than 60 min | |
| How much effort do you feel you normally make? 1 means very little effort and 5 means a great deal of effort | 1 | 2 | 3 | 4 | 5 | |
| Total (B) | ||||||
| (C) EVERYDAY PHYSICAL ACTIVITIES | 1 | 2 | 3 | 4 | 5 | SCORES |
| How much physical activity does your job require? | Not much | A moderate amount | Average | Intense | Very Intense | |
| Outside your regular job, how many hours do you spend each week on light work such as household repairs, gardening, house-cleaning, etc. ? | Less than 2 hrs | 3 to 4 hrs | 5 to 6 hrs | 7 to 9 hrs | More than 10 hrs | |
| How many minutes do you walk each day? | Less than 15 min | 16 to 30 min | 31 to 45 min | 46 to 60 min | More than 60 min | |
| How many flights of stairs do you climb each day? | Less than 2 | 3 to 5 | 6 to 10 | 11 to 15 | More than 16 | |
| Total (C) | ||||||
| Total (A) + (B) + (C) | ||||||
Your score is less than 18: You have the profile of a person who doesn't do much physical activity. Like a car that is left in the garage too long, your body tends to get rusty and your risk of experiencing a non-communicable disease (e.g. diabetes, high blood pressure, obesity, cardiovascular disease, cancer) and depression is higher than for an active person. We encourage you to do regular exercise.
Action: Take every opportunity each day to move, go walking or take a bicycle, do housework, small errands, gardening, play with your children, take the dog for a walk, etc.
Your score is between 18 and 35: Good job! You have the profile of a fairly active person. Your physical activity level is within the recommended guidelines for healthy living. Thanks to the efforts you make, your body works efficiently, limiting the risks of non-communicable diseases and depression. Keep up the good work so you can maintain those health benefits.
Action: To stay motivated, think about varying your activities and the places where you do them (e.g. walks in the pool, mountain hikes, indoor sports).
Your score is higher than 35: Great job! You have the profile of a very active person. Your level of physical activity not only allows you to stay healthy, but it also improves your overall physical condition (better cardio-respiratory endurance, increased muscle mass, etc.)
Caution: Don't change anything but be careful not to overdo it!