10-Minute Trainings Intro

10-Minute Trainings Intro

After initial staff training, it is important for staff to continue to learn and apply successful aging concepts. As the name indicates, the 10-Minute Training Series is a 10-minute or less training topic on a specific element of successful aging. The topics are meant to spark conversation among staff and residents. Designed to be integrated into routine staff meetings- from leadership meetings to departmental meetings- the 10-Minute Trainings are a quick and efficient way to keep successful aging in the forefront of staff member’s minds and to continually aid staff in applying the concepts they are learning.

We encourage you to supplement the trainings with news articles, additional information and exercises. For each of the topics, discuss with residents and staff what is available in your community that relates to the topic. For example, when discussing health risks, talk about what options are available at your community for health screenings and special health sessions. Another example would be to do one of the mobility review tests while discussing flexibility. Please note that some of the topics are sensitive subject matter. Participation in discussion should be voluntary to ensure privacy and comfort of all participants.

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Falls

Each year 1 in 3 older adults will fall. Some of these falls will mean the person must go to the hospital, and in some cases a fall means death. Studies have shown that exercises such as strength training, or lifting weights, balance training and aerobic activity (increasing the heart rate) can prevent older people from falling.

Staff:

· Do you exercise, or have you thought about exercising?

· Name a few ways that residents can exercise in your community.

· How can we continue to prevent falls in our community?

Activity: Here is one exercise that can help with leg strength.

Knee Extension

Begin sitting in a chair with feet flat on the floor.
Raise one leg slowly, bending only at the knee.
Hold the position for 3 seconds and then slowly lower the leg at the knee.
Repeat with other leg.

Falls

Resident:

· What do you do to prevent falls?

· What programs at your community help with fall prevention?

Activity: Here is one exercise that can help with leg strength.

Knee Extension

Begin sitting in a chair with feet flat on the floor.
Raise one leg slowly, bending only at the knee.
Hold the position for 3 seconds and then slowly lower the leg at the knee.
Repeat with other leg.

Arthritis
Arthritis is a chronic disease that causes pain, stiffness and swelling in the joints. About 1 in 5 adults have arthritis. This disease can limit the ability to walk, dress and bathe. However, there are many things that can help people. For example, people who have arthritis should work with their doctor to manage symptoms. Exercise also helps to maintain a healthy weight, build muscle strength, and increase flexibility. Also, listening to classical music can decrease the pain experienced by people with arthritis.57,58

Staff:

· How can you share with others what you have learned about Arthritis?

· How might you be able to support our residents who have Arthritis?

· What kind of activities does our community offer to help residents with Arthritis?

(Facilitator: visit www.arthritis.org for more facts, figures and information)

Residents:

· How can you share with others what you have learned about Arthritis?

· How might you be able to support yourself or others who have Arthritis?

· What kind of activities does our community offer to help people with Arthritis?

(Facilitator: visit www.arthritis.org for more facts, figures and information)

Walking

Walking is one of the simplest forms of physical activity that can be done anywhere, with anyone, and without cost. Walking is a simple activity that has important health benefits. Research shows that older adults who participate in regular walking increase muscle strength and improve their physical and mental health status26. Walking has also shown to improve flexibility and balance, and decrease the risk of chronic disease. One way to get a routine going is to start a walking club in your community and invite others to join.

Staff:

· Are you getting an adequate amount of walking during your workday?

· How can you get more walking in during your work day or after you get off of work?

· How can you share what you have learned about walking with others? (Brainstorm this question and encourage staff members to talk to someone about what they have learned and report back next staff meeting).

Walking

Resident:

· Does your community have a walking program you can join?

· How can you benefit from walking more?

· What are some of the barriers that prevent or discourage you from walking more?

Flexibility and Stretching

Stretching at any age is beneficial for flexibility, and becomes increasingly important as we age. With age, tissue around joints tends to thicken and become tighter and more restricted. Stretching joints, muscles and tendons increases your range of motion for movement in different parts of the body20. Benefits of stretching and being flexible include: easier movement, more range of movement, less chances for falling and less joint pain.

Staff:

· What do you do for stretching and flexibility?

· How have you benefited from stretching and increasing flexibility?

· How can you encourage residents in the community to participate in activities that include stretching and promote flexibility?

Flexibility and Stretching

Resident:

· What kind of stretching activities are you currently involved in?

· What activities at the community are being offered to increase whole-body flexibility through physical activity and stretching?

· What would you hope to gain from participating in stretching exercises?

Strength

The benefits that come with strength training are plentiful for older adults! Research has shown that older adults, at any age, can increase muscle strength and size. Engaging in regular strength training can be very powerful in reducing the signs and symptoms of many diseases and chronic conditions including: arthritis, diabetes, osteoporosis, obesity, lower back pain, and sarcopenia (age related muscle loss). Not only do the benefits just apply to the physical body but they also extend to improving brain performance21.

Staff:

· What kinds of activities do you do to strengthen your muscles? How is this beneficial to you?

· How can you share what you have learned about strength with others? (Brainstorm this question and encourage staff members to talk to someone about what they have learned and report back next staff meeting.)

David Brock, San Joaquin Gardens Resident

Strength

The benefits that come with strength training are plentiful! Research has shown that older adults, at any age, can increase muscle strength and size. Engaging in regular strength training can be very powerful in reducing the signs and symptoms of many diseases and chronic conditions including: arthritis, diabetes, osteoporosis, obesity, lower back pain, and sarcopenia (age related muscle loss). Not only do the benefits just apply to the physical body but they also extend to improving brain performance21.

Resident:

· What do you currently do to improve strength?

· What types of activities are offered at your community that includes strengthening the muscles?

· How could you benefit from becoming stronger?

David Brock, San Joaquin Gardens Resident

The Mobility Review and Booster

The Mobility Review and Booster look at balance, flexibility, strength and endurance. Even professional athletes measure their endurance, speed and strength on a regular basis. So, even if we are active it’s a good idea to look at our strengths and opportunities for improvement in the different areas of physical activity. The Mobility Review and Booster help do this, which is important so we can continue participating in activities that we enjoy.

(Facilitator note: you can have the trainees try some of the Mobility Review and Booster items themselves.)

Staff:

· What do you do to improve your balance, flexibility and strength?

· How can we get the word out to the residents about the Mobility Review and Booster so that they can take advantage of this free resource?

· How can get residents involved in taking the Mobility Review and Booster?

The Mobility Review and Booster

(Facilitator note: you can have the trainees try some of the Mobility Review and Booster items themselves.)

Resident:

· What do you do to improve your balance, flexibility and strength?

· How can we get the word out to other residents about the mobility review and booster so that they can take advantage of this free resource?(Facilitator note: consider administering the Mobility Review and Booster after this session)

Tai Chi

Tai chi offers many health and well-being benefits for older adults, which include: lowering stress; reducing anxiety and depression; lowering blood pressure; chronic pain relief; better balance and coordination; fewer falls; better sleep quality; slowing bone loss in women after menopause; improving cardiovascular fitness, and improving everyday physical functioning18. Many people also participate in Tai Chi for spiritual reasons.

Staff:

· (Facilitator: Offer a demo to have staff experience Tai Chi)

· Have you ever participated in a Tai Chi class?

· How can you encourage the residents at the community to participate in Tai Chi?

· How can you share what you have learned about Tai Chi with others? (Brainstorm this question and encourage staff members to talk to someone about what they have learned and report back next staff meeting.)

Tai Chi

Tai chi offers many health and well-being benefits for older adults. Among them include: stress reduction; reducing anxiety and depression; lowering blood pressure; relieving chronic pain; improving balance and coordination; reducing falls; improving sleep quality; slowing bone loss in women after menopause; improving cardiovascular fitness, and improving everyday physical functioning18. Many older adults also participate in Tai Chi for spiritual reasons as well.

Resident:

· (Facilitator: Offer a demo to have residents experience Tai Chi)

· Do you participate in Tai Chi classes currently and if so, what are the benefits that you get from it?

· Do you think of Tai Chi as more of a physical activity or a spiritual activity?