Question

Outline the contents of an exercise education program for a group of healthy senior citizens.

Answer 1

Contents of Exercise Education should Include-

1.What actually Exercise is-

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

2.Why there is Need to do Exercise-

1. It Can Make You Feel Happier and fruitfull
2. It Can Help With Weight Loss and tend to decrease change of various obesity related disease
3. It Is Good for Your Muscles and Bones as they tend to strengthen them
4. It Can Increase Your Energy Levels and keeps you boosted all the day long
5. It Can Reduce Your Risk of Chronic Disease- Example Diabetes, Hypertension, obesity etc
6. It Can Help Skin Health. By keeping Skin disease away
7. It Can Help Your Brain Health and Memory
8. It Can Help With Relaxation and gives you a better Sleep Quality.

3.What are different modes and types of Exercises-

Aerobic (Endurance) Exercise
Aerobic exercises increase your breathing and heart rate and are the main component of overall fitness programs. They keep the circulatory system and lungs healthy, can help you to get rid off diabetes and heart disease and help you build up endurance. Some common aerobic activities include:

• A brisk walk
• Jogging
• Climbing the stairs
• Playing tennis
• Dancing
• Biking
• Doing yard work like raking, digging and gardening
• Swimming laps

Strength exercises
These are important for keeping your bones and muscles strong and helping older adults maintain their independence. Strength training is beneficial in reducing falls and helping you do everyday activities that require lifting, such as carrying groceries. Some examples of strength training include:

• Lifting free weights
• Using resistance machines at the gym
• Using resistance bands to leverage your own body weight in building strength

Flexibility
Though not part of the CDC’s official recommendations for maintaining good physical health, flexibility exercises can keep your body limber and help you maintain a wide range of motion. This is important because range of motion is often limited by things like arthritis. Here are some ways to improve your flexibility:

• Stretching various parts of the body
• Doing yoga

Balance exercises
Practicing and improving balance is important for older adults because it can strengthen the body’s core and help prevent falls. Here are some good balance exercises:

• Heel-to-toe walking
• Standing on one foot
• Practicing tai chi poses

4.CDC Recommendations for Individuals above 65 years-

One should engage in one of three variations on exercise per week:

1. Two and a half hours of moderate-intensity aerobic exercise and at least two days of muscle-strengthening exercises
2. One hour and 15 minutes of vigorous aerobic exercise with muscle-strengthening activities at least two days per week
3. An equivalent mix of moderate and vigorous aerobic exercise with the inclusion of two or more days of muscle-strengthening activities

It’s important to note that you can spread your activity into intervals as short as 10 minutes. So if you have a very busy schedule, even doing three, 10-minute aerobic exercises per day, five days per week, will be sufficient.