WELCOME TO MODULE 5: Exercise for Older Adults on NIHSeniorHealth and Go4Life®

BEGINNING & INTERMEDIATE STUDENTS

Helping Older Adults Search for Health Information Online

A Web Trainer’s Toolkit from the National Institute on Aging

This Module Includes:

Other Online Training Tools:

Classroom Equipment Needed

Module Storage for the Trainer

After printing out the materials, use a 3-ring binder to store:

Materials Storage for Students

Encourage students to use a 3-ring binder or a folder to store handouts.

Questions or comments about the Toolkit? Contact the National Institute on Aging at (301) 496-1752 or e-mail daileys@nia.nih.gov

Module 5 – Handouts: Exercise for Older Adults on NIHSeniorHealth and Go4Life®

Go to www.nihseniorhealth.gov and www.nia.nih.gov/go4life

This course for older adults was developed by the National Institute on Aging.

INTRODUCTION

Helping Older Adults Search for Health Information Online:

LESSON OVERVIEW

Lesson Goals

In this lesson, students will:

Lesson Materials

In this lesson, students will need:

*This glossary only includes Internet terms relevant to this lesson. An alphabetical list of all glossary terms introduced in the nine Toolkit lessons is available online at www.nihseniorhealth.gov/toolkit.

Lesson Length

This lesson should last:

Approximately 2½ hours, with an optional stopping point at 1 hour, 15 minutes.

LESSON PREPARATION

Before the lesson, you should:

When you arrive in the classroom, you should:

You should also

LESSON STRUCTURE – Senior Friendly, Trainer Friendly

The senior-friendly lesson structure includes:

The trainer-friendly lesson plan features:

Important Note

In the discussions of health issues that may occur during class, refrain from offering medical advice or advocating specific treatments, physicians, hospitals, insurance plans, etc. Also, discourage this type of activity among students. Always emphasize that students should consult their health care providers about any medical information they may hear about in class or find on the Internet.

REACHING THE OLDER STUDENT

To help your students grasp, apply, and retain the skills and information they are taught, be sure to:

These training techniques from the lesson can also help you be successful:

LESSON PLAN

OPENING COMMENTS (5 Minutes)

SET-UP ACTIVITY

“Welcome to Lesson 5: Exercise for Older Adults on NIHSeniorHealth. (pronounced N-I-H Senior Health) and Go4Life® My name is _________. (This is our classroom assistant_________.) Before we start the class, I’d like to review a few general points.”

Tell students the following:

INTRODUCTIONS (3 Minutes)

SET-UP ACTIVITY

“Before we get started, let’s introduce ourselves.”

Purpose of Activity

CLASS PROCEDURES (3 Minutes)

SET-UP ACTIVITY

“Let’s talk for a moment about how the class will proceed. You will be learning new ways to use technology, and in order for everyone to be successful, here are some things we need to do.”

Tell students the following:

Purpose of Activity

TAKE-HOME ASSIGNMENT (5 Minutes)

REINFORCEMENT ACTIVITY

“Before we get started with the new material, let’s go over the take-home assignment from the last class.”

Note

Purpose of Activity

LESSON GOALS (2 Minutes)

SET-UP ACTIVITY

“In this lesson we will learn about exercise and older adults. Let’s take a look at the specific goals for today’s lesson.”

Pass out Handout 5A: Lesson Goals.

Purpose of Activity

INTERNET TERMS (5 Minutes)

SET-UP ACTIVITY

“Before we actually get into the heart of the lesson, let’s review a few basic Internet terms.”

Pass out Handout 5B: Glossary

INTERNET TERMS

Tips for Glossary Review

REVIEW: THE HOME PAGE (5 Minutes)

SET-UP ACTIVITY

“Let’s start with Goal 1 – reviewing how to use the Home Page and the Health Topics A-Z page on the NIHSeniorHealth website.”

REVIEW: THE SPECIAL FEATURES (5 Minutes)

SET-UP ACTIVITY

“Now, for Goal 3. You will recall that NIHSeniorHealth has special features to make the information on the website easier for older adults to grasp. These features let you change the size of the text and change the color contrast of the page. The buttons for these features are found at the top of each page.”

SUMMARIZING (2 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s take a look at the Lesson Goals to see what we have accomplished so far.”

Refer to Handout 5A: Lesson Goals.

TIME CHECK: 35 minutes elapsed; 1 hour, 50 minutes left.

Purpose of Activity

BENEFITS OF EXERCISE (15 Minutes)

CORE ACTIVITY

“Let’s move on to Goal 3 – learning about the benefits of exercise for older adults. First, we’ll take a look at one older man’s view of exercise.”

Pass out Handout 5C: Fred.

SUMMARIZING (2 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s take a look at the Lesson Goals to see what we have accomplished so far.”

Refer to Handout 5A: Lesson Goals.

Purpose of Activity

EXERCISE AND YOU (10 Minutes)

CORE ACTIVITY

“Take a moment to reflect on your own experience with exercise.”

Pass out Handout 5D: Are You a “Fred”?

LEARNING ABOUT GO4LIFE® (10 Minutes)

CORE ACTIVITY

“Now for Goal 4. Let’s take a look at another website devoted entirely to exercise and physical activity for older adults — Go4Life®. This website is the centerpiece of an ongoing national campaign by the National Institute on Aging (NIA) at the National Institutes of Health (NIH) to promote exercise and physical activity in older adults.

SAFETY FIRST (15 Minutes)

CORE ACTIVITY

“Let’s move on to Goal 5– learning about exercise safety for older adults. First, let’s see what’s happening with Fred.”

Refer students to Handout 5C: Fred.

Teaching Tip

Proceed slowly through the exercise. Make sure each student is keeping up.

SUMMARIZING (2 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s take a look at the Lesson Goals to see what we’ve accomplished so far.”

Refer to Handout 5A: Lesson Goals.

OPTIONAL STOPPING POINT: One hour, 15 minutes elapsed; about 1 hour, 15 minutes left. (If you choose to stop here, you may teach the remaining material in the next lesson).

Purpose of Activity

EXERCISES TO TRY (20 Minutes)

CORE ACTIVITY

“Let’s go to Goal 6 – learning about suitable exercises for older adults and seeing them demonstrated. We’ll visit a place on the Go4Life® website that shows you how to do exercises correctly.”

SUMMARIZING (3 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s take a look at the Lesson Goals to see what we’ve accomplished so far.”

Refer to Handout 5A: Lesson Goals.

TIME CHECK: 1 hour 50 minutes elapsed; about 42 minutes left.

Purpose of Activity

SUCCESS STORIES (15 Minutes)

CORE ACTIVITY

“Finally, let’s take a look at Goal 7 – reading stories by older adults who enjoy a variety of exercise activities.”

Teaching Tip

Walk around to students’ computers and assist them with the exercise if necessary.

SUMMARIZING (2 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s take a look at the Lesson Goals to see what we’ve accomplished so far.”

Refer students back to Handout 5A: Lesson Goals.

Purpose of Activity

EXERCISE, FRED, AND YOU, REVISITED (10 Minutes)

REINFORCEMENT ACTIVITY

“Now let’s re-visit Fred and see what has happened with him.”

Refer to Handout 5C: Fred.

Refer students to Handout 5D: Are You a “Fred”?

Teaching Tip

Walk around to students’ computers and assist them with the exercise if necessary.

WRAPPING UP (10 Minutes)

REINFORCEMENT ACTIVITY

“In this lesson, you’ve done online research about exercise and older adults. You have

Here is a handout to help you recall what you learned.

Pass out Handout 5F: Lesson Review with Screen Shots.

Purpose of Activity

TAKE-HOME ASSIGNMENT (5 Minutes)

REINFORCEMENT ACTIVITY

“Remember, always check with your doctor or health care provider about health information you find on the Internet.

Also, check with your doctor or health care provider before beginning any exercise program.

Here’s your take-home assignment, which will give you more practice with the skills you’ve learned today.”

END OF LESSON 5

HANDOUTS

HANDOUT 5A: Lesson Goals

During this lesson, you will:

HANDOUT 5B: Glossary

HANDOUT 5C: Fred

ACT I: Fred’s Golden Years

Fred is 64 years old and just retired last year. He takes medication for high blood pressure and also weighs about 20 pounds more than he should. (It seems like those pounds just crept up overnight!)

As an adult, he has never been that physically active. When he was a boy, he played sports, but then let it all go when he got older. He earned his living as a salesman, often traveling for the job. Between work and family, there never seemed to be enough time for “extras” like exercise. Besides, no one ever told him he should exercise.

Recently, his daughter suggested that he look into getting more exercise...

Janet: Dad, I’ve heard lots of reports in the news recently about exercise being valuable for older people. Have you ever thought of trying it out?

Fred: Naw... That’s not for me.

Janet: Why not?

Fred: Hey, I’ve worked hard all my life. These are my “golden years”. Now’s the time to relax.

Janet: But they say that exercise can help keep you fit and in shape. It can help keep your “golden years” golden.

Fred: No, you have to work too hard. Plus what difference would it make at this point in life?

Janet: Well, it would help keep your muscles strong for lifting things, and you wouldn’t get out of breath so easily when you go up the stairs.

Fred: Hey, I can lift the things I need to lift just fine. Anyway, as you get older, it’s normal to be out of breath after taking the stairs.

Janet: But Dad –

Fred: No. That exercise stuff is really for younger people. They have the energy for it, and they’re healthy enough to do it.

ACT II: Fred Tries Exercise

After thinking over what his daughter said, Fred decided to try exercising. But he figured that if he was going to exercise, he should go all out. As a salesman, he never believed in doing things half way. Going for the gold was the only way to guarantee success. After all, if he didn’t work super hard, how would he see any changes?

So, he signed up at the local community center and began by lifting very heavy weights and running on the treadmill. He also tried the circuit training – leg lifts, bench presses, etc. The next day, he was so sore that he swore he’d never go back. He spent the entire day in bed recuperating, telling himself that this exercise business was for the birds. He’d had enough!

ACT III: Fred’s Exercise Program

At his last physical, Fred’s doctor suggested that he get some regular exercise. Fred told his doctor what had happened when he had tried to exercise before. All that effort and energy left him feeling terrible afterwards!

His doctor suggested that he start out slowly, doing a little at a time, and gradually building up. He suggested walking and investing in some light hand weights that Fred could lift at home. He also suggested going online to the Go4Life® website at http://go4life.nia.nih.gov/ and the NIHSeniorHealth website at www.nihseniorhealth.gov and reading the information on exercise for older adults.

When he got home, Fred went online and visited Go4Life® and NIHSeniorHealth. On Go4Life®, he came across the section on Success Stories, where older adults describe how they exercise, and he found them very inspiring.

Fred gave exercise another try, this time starting out slowly, but being consistent. After a few weeks, he started seeing results...

Janet: Hi Dad. I called you earlier but no one answered.

Fred: Oh yeah. I walked to the store.

Janet: You walked? Why didn’t you drive?

Fred: Oh, it’s a way to get more exercise. The doctor told me to try it, so I’m trying it.

Janet: How much walking are you doing?

Fred: Well, I take a 30-minute walk a couple of days a week and, like I said, I walk to the store. I also walk over to Bob and Mary’s house around the block.

Janet: Wow!

Fred: I also picked up a couple of weights at the store, and I lift ‘em every other day.

Janet: Hmmm. Sounds good. Are you having fun?

Fred: Fun? I don’t know. But I do feel better, and I have more energy.

Janet: Sounds like exercise is paying off.

Fred: Yeah, I guess it is. And it isn’t nearly as tough as I thought it would be. Doesn’t hurt either. Sometimes it’s hard to stick with it, though.

Janet: Yeah, I know. Well, at least you’ve gotten started. That’s the main thing.

Fred: Hey, maybe you’d like to come with me sometime.

Janet: That’s a great idea! That way, we could keep each other company and make sure we BOTH stick with it.

HANDOUT 5D: Are You a “Fred”?

Take this survey to find out. Strongly

Strongly Agree = 1 and Strongly Disagree = 5

What are two important questions you have about exercise?

Question 1:

Question 2:

HANDOUT 5E: Exploring the Go4Life® Success Stories

Directions: Complete Activity One if you are thinking of becoming more physically active.

Activity One

HANDOUT 5E: Exploring the Go4Life® Success Stories

Directions: Complete if you are already involved in regular exercise and want to remain active or challenge yourself more.

Activity Two

HANDOUT 5F: Lesson Review with Screen Shots

How to Use this Handout

HANDOUT 5F: Screen Shots Exercise for Older Adults on NIHSeniorHealth and Go4Life®

ANY QUESTIONS? LIST THEM HERE

Screen Shot 1: Home Page

NIHSeniorHealth Home Page with the Health Topics by First Letter and by Categories higlighted

Screen Shot 2: Health Topics A-Z Page

Health Topics A-Z page with the list of A - Z links highlighted

Screen Shot 3: Special Features

NIHSeniorHealth banner with the special features for resizing text and changing the color contrast highlighted

Change contrast special feature

Screen Shot 4: List of Links to Health Topics

List of links on the Health Topics A-Z page with Benefits of Exercise link highlighted

Screen Shot 5: Benefits of Exercise Topic

Benefits of Exercise Topic on the NIHSeniorHealth site

Screen Shot 6: Link to the National Institute on Aging Website

NIHSeniorHealth Health Benefits page with a link to the Naitonal Institute on Aging

Screen Shot 7: Home Page of the National Institute on Aging at NIH

Home page for the National Institute on Aging with the Go4Life link highlighted

Screen Shot 8: Go4Life Home Page

Go4Life Home Page with main navigation, sidebar, latest tweets and what's new highlighted

Screen Shot 9: "Get Started" Link and Drop Down Menu

Go4Life Get Started Link and Drop Down Menu

Screen Shot 10: Stay Safe Page

Go4Life Stay Safe Page with Printable Tools and Tips highlighted

Screen Shot 11: Four (4) types of Exercise

Go4Life Four tpes of Exercise page with left menu highlighted

Screen Shot 12: "Stay Active" Link and Drop Down Menu

Go4Life Stay Active drop down menu with Try These Exercises link highlighted

Screen Shot 13: Images of Strength Exercises

Strength Exercise Page with the Overhead Arm Raise image and link highlighted

Screen Shot 14: Overhead Arm Raise Page

Go4Life Overhead Arm Raise Page witht he Targeted muscles and the Video highlighted

Screen Shot 15: Success Stories Page

Go4Life Success Stories Page with the Stay Active Menu highlighted as well as the Read Full Story link

Screen Shot 16: List of Tip Sheets

List of Go4Life Tip Sheets

Screen Shot 17: Tip Sheet "Biking Safely"

Screen Shot of the Go4Life Tip Sheet on Biking Safely

Last reviewed: November 2013