9/13/2018. Staying Active at Every Age. Where does the Health Promotions Program travel? Evidence Based Health Programs

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1 Staying Active at Every Age Mare Simpler Health Promotions Specialist Catholic Charities Community Services Where does the Health Promotions Program travel? Evidence Based Health Programs What are they? An evidence based program is a program that has been evaluated in two important types of research and shown to have important health outcomes. The program was first evaluated in controlled environments with research that compared results for those who participated in the program and those who did not, with results showing significant benefits for those who participated. Then the program was evaluated in real world situations showing that the program could be implemented effectively in communities with the same significant benefits to those who participate. 1

2 Classes that we provide Living Well With Chronic Conditions (Stanford Chronic Disease Self-Management Program) Living Well with Chronic Conditions is a series of six sessions of 2.5 hours workshops offered weekly in a community setting. Led by two certified leaders, participants learn how making small changes in their lifestyle will lead to living better with their chronic disease. Topics include techniques to deal with emotions such as pain, fatigue, isolation, and frustration; exercises to maintain and improve flexibility, strength and endurance; communicating effectively with others, including health professionals; appropriate use of medications; and making better nutrition choices. Healthier Living with Diabetes (Stanford Diabetes Self-Management Program) Diabetes Self-Management Program is a series of six session for 2.5 hours weekly. This is a self-management program for people living with Type 2 Diabetes or their caregiver. The program is led by two certified leaders and the workshop is designed to cover the topics of: Techniques to deal with the symptoms of diabetes, fatigue, pain, hyper/hypoglycemia, stress, and emotional problems such as depression, anger, fear and frustration; appropriate exercise for maintaining and improving strength and endurance; healthy eating and meal planning; appropriate use of medication; and working more effectively with health care providers. Participants will make weekly action plans, share experiences, and help each other solve problems they encounter in creating and carrying out their self-management program. Healthy Living with Chronic Pain (Stanford Chronic Pain Self-Management Program) Chronic Pain Self-Management is a series of six sessions meeting for 2.5 hours weekly. This is a self-management program for people living with on-going chronic pain. The program is led by two certified leaders and the workshop is designed to help participants gain the confidence needed to cope with chronic pain in their daily lives. Topics include the Move Easy Program which is a specially designed exercise program, fatigue and sleep management, pacing balancing activity and rest, muscle relaxation and other techniques to deal with pain along with goal and action planning. 2

3 A Matter of Balance: Managing Concerns about Falling A Matter of Balance is a nationally recognized program developed by the Roybal Center for Enhancement of Late-Life Function at Boston University and is currently being disseminated nationwide by Maine Health. The workshop is an eight-session course that meets for two hours per session. Two certified leaders follow a curriculum designed to reduce the fear of falling and increase the activity levels of older adults who have concerns about falls. Activities include helping participants set realistic goals to increase their daily activity level, change their environment to reduce fall risk factors and learn simple exercises to increase strength and balance. Tai Ji Quan: Moving For Better Balance helps older adults improve their balance and reduce the likelihood of falling. Research has shown that people who complete the program are half as likely to fall and are less fearful of falling. Participants learn balance skills, postural change in movement, body alignment and coordinated Tai Chi movements. The program is a series of two one-hour classes offered each week for weeks led by one certified leader. There are Health Consequences of Being Inactive Physical inactivity and diet combined are the second leading cause of preventable death and disease in the United States and a huge economic burden on the state. Research has shown that many cases of heart disease, hypertension, type 2 diabetes, colon cancer, stroke, osteoporosis, depression and anxiety, breast cancer, and falls among the elderly are attributable to inactive lifestyles. 3

4 Tai Ji Quan Moving for Better Balance Welcome to your short introduction to Tai Ji Quan: Moving for Better Balance and the introduction to the 8 most important Tai Chi Forms! There is also an opening an closing to these forms. Move a Ball Part Wide Horses Mane Single Whip Waving Hands Like Clouds Repulse Monkey Brush Knee Fair Lady Works at Shuttle Grasp Peacocks Tail Get Ready to Move! Get Ready! For any Exercise Program Safety always comes first. Drink plenty of water. Wear comfortable clothes. Safety Tips: Breathe regularly Make slow steady movements Stop if you feel pain. Warm Up and Cool Down It s Time For a Few Moves! Good Morning Stretch! Stretch your arms wide. Take a deep breath and exhale, stretch some more, add a gentle turn to the left and then to the right. Move slowly and breathe deeply. Benefit improve range of motion of the shoulders and upper back and is an excellent way to relieve muscle tension! 4

5 S T R E T C H! Time to Work the Ankles Ankle Roles! Lift up your right foot, turn you ankle clockwise 5 times then reverse. Turn your left ankle clockwise then reverse. Benefit improves balance. Start each morning with this wake up exercise to get your brain active. Ankles judge the terrain in which we walk. It s time to move with Tai Ji Quan! Form 1: Move the Ball 5

6 Move the Ball! Form ONE MOVING THE BALL RIGHT TO LEFT Preload Lateral Step (Heel to Toe) Push off Form ball/step together, sink Repeat on opposite side Form 2: Part Wild Horses Mane Part the Mane! Preload (Wind Up) Diagonal Step Brush Hands/Turn Torso Extend, sink into front leg Push Off Rock back/lift toes up/sink into back heel Rotate ankle (toes rotate forward) Toes step down/sink into front leg Push off (lift back heel) Form ball/step together, sink 6

7 Form 3: Single Whip Single Whip! Right to Left Movement Preload (Windup), Form Hook Breathing Diagonal Step Turn Torso/Palm Up Palm down Extend/Sink Push off Rock back/lift toes up/sink into back heel, Drop hook Rotate ankle (toes rotate forward) Toes step down/sink into front leg Push off (lift back heel) Form ball/step together, sink Left to Right Movement Form 4: Waving Hands Like Clouds 7

8 Waving Hands Like Clouds Preload (Wind up) Lateral Step to Left Hands switch Top/Bottom Wave Hand Looking at Palm (Lead with Hips) Shift weight, lift heel Form the ball Step together, sink Preload (Wind up) Lateral Step to Left Hands switch Top/Bottom Wave Hand Looking at Horizon (Lead with Hips) Shift weight, lift heel Form the ball Step together, sink Preload (Wind up) Lateral Step to Left Hands switch Top/Bottom Wave Hand Looking at Palm (Lead with Hips) Shift weight, lift heel Form the ball Step together, sink Form 5: Repulse Monkey Repulse Monkey! Preload (Wind up) Step back (toe heel) sink, Toes up, push pull, turn torso, arms up (wide) with Palms up Arms down (Palms up) Arms up (Palms up) Form the ball Step together, sink 8

9 Form 6: Brushed Knee Brush Knee Preload (Wind up) Diagonal Step forward Brush Knee/turn torso Opposing arm extend Push off Lift toes off ground (optional based on ability) (optional based on ability) Rock back, lift toes, sink into back heel Rotate ankle (toes rotate forward) Toes step down/sink into front leg Push off (lift back heel) Form ball/step together, Sink From 7: Fair Lady Works at Shuttle 9

10 Fair Lady! Preload (Wind up) Diagonal Step forward Block (quick) turn hips Opposing arm punch to meet block (slow) Palms both turned out Extend both arms together Push off, relax wrists (fingers down) Rock back, lift toes, sink into back heel Rotate ankle (toes rotate forward) Toes step down/sink into front leg Push off (lift back heel) Form ball/step together, Sink Form 8: Grasp Peacocks Tail Grasp Peacocks Tail Preload (Wind up) Diagonal Step forward Ward off Sink Opposite Hand up (Push off) Pull back on Peacock s Tail Raise arm up, look at palm (draw half circle with wrist) Loop arm down to, bring wrist to cross at opposite wrist, sink into front leg Slightly lift arms up toward chest Wrists crossed: push out/extend Push off/ hands separate/palms down Rock back, hands down at waist Arms lift up toward ribs Push/palms out/extend, engage legs Push off, lift back heel Rock back, lift toes, sink into back heel Rotate ankle (toes rotate forward) Toes step down/sink into front leg Push off (lift back heel) Form ball/step together, Sink 10

11 Cooling Down Let us cool down! Benefits of Activity like Tai Ji Quan Keep and improve your strength so you can stay independent and live longer. (Health Span) Have more energy to do the things you want to. Improves your balance. Prevent or delay some diseases like heart disease, diabetes and cancer. Perk up your mood and reduce depression. Physical activity improves mental health and well-being. Physical activity is beneficial to managing chronic conditions. Physical activity can help to reverse the trend of childhood and adult obesity and type 2 diabetes. Classes can be found by checking with 11

12 Questions and Thank You For more information on Health Promotion Workshops Contact: Mary (Mare) Simpler at or Or Main office at Catholic Charities Senior Dining at