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Action Against Alzheimer’s Programme

Speaker Notes Workshop 7

Exercise

2 Action Against Alzheimer’s – Workshop 7 – Exercise Speaker Notes © Cytoplan

Workshop 7 – Exercise Aim: Introduce your group to the benefits of exercise in maintaining the vitality of your brain as you age Objectives: Your group will be able to:

• Explain the benefits of physical activity in cognitive function • Identify the different types of exercise available • Recognise the best exercise options for maintaining their own health • Describe different types of exercise equipment including; dumbbells, bands

and mats, suspension equipment • Implement a sustainable exercise programme

Duration: Approx 2 Hours Requirements:

• Whiteboard • Projector • Laptop

Powerpoint Slides: • 1-35

Handouts: • HO1 - Useful exercise websites/links/information • HO2 – Equipment • HO3 – How much exercise do I need to do? • HO4 – Feedback form

Speaker Additions: • Appendix 1 – Gym free exercises • Appendix 2 - Workshop 7 presenter reading list & references


Workshop 7 Timing Exercise 1h55 Unit Name Page Timing Unit One: INTRODUCTION 4 30 Minutes

• Introduction • Content & objectives • Recap of workshop 6 • In a nutshell • Self Care Journey review

Unit Two: EXERCISE & COGNITIVE FUNCTION 7 15 • Preserves and grows brain matter • Improves memory • Normalises insulin level • Improves and increases blood flow to

your brain • It’s a de-stressor/lifts mood • Encourages social engagement • Other health benefits

Unit Three: TYPES OF EXERCISE 13 20 • Aerobic, anaerobic & skills development

exercise

Unit Four: HOME/GROUP CLASSES/GYM 15 20 • Exercising from home • Natural posture • Equipment • Group classes – pilates • Gym

Unit Five: STAYING MOTIVATED 18 15 • How much? • Olga • 7 Steps

Unit Six: SELF CARE JOURNEY 20 10 • Self coaching skills • Self care planning & review progress

Unit Seven: REVIEW & CLOSE 21 5 • Review & evaluation

Appendices 22 N/A • Appendix 1: Gym rree exercises • Appendix 2: Presenter reading list & references


CONTENT UNIT 1: INTRODUCTION

SLIDE 1

TITLE SLIDE

SHOW SLIDE 1 WHILST DELEGATES ARRIVE

Workshop 7 Exercise

Introduce the Workshop and welcome the delegates back, include the following:

• Welcome and hellos • Reminder that this session covers the importance of exercise • According to the Alzheimer’s Research & Prevention Foundation, regular

physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50%. What’s more, exercise can also slow further deterioration in those who have already started to develop cognitive problems

• Research suggests that exercise protects against Alzheimer’s by stimulating the brain’s ability to maintain old connections as well as make new ones

SLIDE 2

WORKSHOP 7 CONTENT

• How physical activity improves cognitive function • Types of exercise • Exercising at home, in groups and at the gym • Equipment • How much weekly exercise? • 6 Steps to help you stay motivated • Self Care Journey Home Study

Explain: • HOW PHYSICAL ACTIVITY IMPROVES COGNITIVE FUNCTION: 6 Key

factors and we’re going to run through them



SLIDE 2

WORKSHOP 7 CONTENT

CONT’D

SLIDE 2 CONT’D • TYPES OF EXERCISE – aerobic, anaerobic, skill development

(including balance) • HOME/GROUPS/GYMS: What are your options when it comes to

finding the right exercise programme for you? We’ll take a look • EQUIPMENT: Brief information about basic equipment you could

purchase such as bands, mats, dumbbells with some pros and cons etc. Also rebounders, suspension trainers and exercise monitors

• HOW MUCH? We will take a look at the optimum amount of weekly exercise for your age group

• STAY MOTIVATED: Tips on how to get started and keep going! • SELF CARE JOURNEY: The latest instalment of your personal journey

SLIDE 3

DISCLAIMER

VISUAL: DISCLAIMER

Read out before continuing

SLIDE 4

WORKSHOP 7 OBJECTIVES

• Explain the benefits of physical activity in cognitive

function • Identify the different types of exercise available • Recognise the best exercise options for maintaining your

own health • Describe different types of exercise equipment including;

dumbbells, bands and mats, suspension equipment • Implement a sustainable exercise programme



SLIDE 5

RECAP OF SLEEP WORKSHOP 6

• The 5 stages of sleep • The importance of serotonin and melatonin • Common sleep disruptors • Consequences of sleep deprivation • Tips on how to experience good quality sleep

Briefly run through what you covered last time: • Healthy sleep depends on a number of factors including healthy

melatonin levels. It is responsible for restful sleep and protective mechanisms within the body that help optimise the healthy function of nerve and brain tissue

• How specific foods, supplements, activities and our environment can improve levels of melatonin

• Caffeine, Alcohol, Medications, Light, Pain, Anxiety are all sleep disruptors • Sleep deprivation can elevate blood pressure, increase the possibility of

diabetes, heart disease, obesity and AD • Tips on how to experience good sleep quality

SLIDE 6 IN A NUTSHELL

• Include more of the foods, supplements and activities that can help improve your melatonin levels

• Be mindful of sleep disruptors and try to reduce them • Start to implement ‘Healthy Sleep’ habits to improve the

quality of your sleep

SLIDE 7

SELF CARE JOURNEY

HOMESTUDY

• How did you get on? • What did you think about using affirmations in helping you

build resilience? • What progress are you making with your Self Care Planning?

Ask the group to work in pairs and discuss their homework in relation to the questions posed on the slide. Give them 10 minutes to talk about their experience

• Building Resilience • Continued Self Care Planning

Bring the group back together and ask them to feedback on how they are getting on. Ask to hear first from those who are finding the activities useful in keeping them on track


CONTENT UNIT 2: EXERCISE & COGNITIVE FUNCTION

SLIDE 8

PHYSICAL ACTIVITY & COGNITIVE FUNCTION

1. Preserves and grows brain matter 2. Improves memory and learning 3. Normalises insulin level 4. Improves and increases blood flow to your brain 5. It’s a de-stressor/lifts mood 6. Encourages social engagement

Explain: • Run through each point and then the following slides will explore in

more detail

SLIDE 9

PHYSICAL ACTIVITY & COGNITIVE FUNCTION

• Many studies have confirmed that exercise helps prevent cognitive decline and staves off dementia

• According to recent research, moderate to intense exercise can slow brain ageing by as much as 10 years!

Explain: • Many studies have confirmed that exercise helps prevent cognitive

decline and staves off dementia. According to recent research, moderate to intense exercise can slow brain ageing by as much as 10 per cent!

• Moderate to intense exercise isn’t a stroll in the park. It’s more about raising the heartbeat to a level where you feel out of breath but not for long. This will depend on the fitness of the person so if you have never done exercise before, a walk with some small hills will probably be a good place to start

• If you are reasonably fit already, exercise to consider is something called high intensity interval training. This is where you exercise for a short time such as 30 seconds and then have an active rest for a few seconds up to a minute and then repeat

Let’s look at how moving helps maintain sharp brain function



SLIDE 10

PRESERVES & GROWS BRAIN

MATTER

• The KEY FACTOR is how exercise affects brain-derived neurotrophic factor (BDNF)

• BDNF is a protein that scientists sometimes refer to as “Miracle-Gro” for the brain. Exercise increases levels of BDNF in brain tissue

Explain:

• Exercise increases levels of brain chemicals called growth factors, which help make new brain cells and establish new connections between brain cells to help us learn. Complicated activities like taking a dance class or playing table tennis provide the biggest brain boost

• Brain Derived Neurotrophic Factor is one of the growth factors that is sometimes called “Miracle Gro” – exercise increases BDNF in brain tissue

• BDNF carries out the following: o Preserves existing brain cells o Induces the growth of new neurons (nerve cells) o Promotes brain growth, especially in the hippocampus area; a

region associated with memory

Zoladz & Pilc (2010)

SLIDE 11

IMPROVES MEMORY

• A 2010 study showed aerobic exercise training increases the size of the hippocampus, leading to improvements in spatial memory

Explain:

• In 2010 a team of researchers studied 120 men and women aged between 55 and 80 who were not doing any exercise and put half of them through an aerobic training programme

• After one year they measured changes in the subjects’ brains and discovered increases in the size of the anterior hippocampus and related improvements in spatial memory, which helps us find our way around our environment and remember where things are within it

• This part of the brain typically shrinks in late adulthood, causing impaired memory and increased risk for dementia

• They found that the simple exercise training programme increased hippocampal volume by two percent, “effectively reversing age-related loss in volume by one to two years”

Erickson et al (2011)



SLIDE 12

NORMALISES INSULIN LEVELS

• Exercise is one of the most effective ways to normalise insulin levels and lower risk of insulin resistance

• In addition to lowering risk for diabetes, this also helps protect cognitive health, as diabetes is linked to an increased risk of developing Alzheimer's

Remind the group about insulin, insulin resistance and type 2 diabetes:

• Exercise is one of the most effective way to normalise insulin levels and lower risk of insulin resistance – which means it helps balance blood sugar. Remember, insulin is used by the body to help glucose enter cells. When cells become insulin resistant they ignore insulin which can lead to high blood sugar levels

• Insulin resistance and high blood sugar levels are a risk for diabetes and Alzheimer’s which is often described as Type III diabetes

Explain how exercise helps: • During exercise, your body burns glycogen, a form of glucose that is

stored in your muscles. After exercise, your muscles replenish their glycogen stores with glucose from the bloodstream, so lowering blood glucose

• The more glycogen that is burned during a bout of activity, the longer the body's insulin sensitivity is improved



SLIDE 13

IMPROVES & INCREASES

BLOOD FLOW TO YOUR BRAIN

• Exercise increases heart rate, which pumps more oxygen to the brain

• Brain needs a significant supply of oxygen to function properly • Focus and productivity are increased after a workout

Explain:

• A growing body of evidence suggests we think and learn better when we walk or do another form of exercise

• When we exercise, blood flow increases everywhere in the body, including the brain which means the brain receives more oxygen

• More oxygen means the brain can produce more energy, which makes the brain perform better

• After exercise, focus and productivity are increased

SLIDE 14

IT’S A DE-STRESSOR & LIFTS MOOD

• Any form of exercise; a walk outdoors, swimming, yoga or even a workout in the gym can reduce stress.

• It can also lift your mood - regular exercise releases endorphins (feel-good chemicals), which help you to relax and reduce stress

Explain: • Any form of exercise can reduce stress. Stress that is chronic takes a

heavy toll on the brain, leading to shrinkage in a key memory area of the brain, increasing your risk of Alzheimer’s disease and dementia

• Remember in the Stress workshop - ‘there is a 65% increased risk of developing dementia from the harmful effects of too much stress’

• Any form of exercise can reduce stress and lift mood – increasing feel-good chemicals in the brain which help you relax and reduce stress. Exercise can also be more effective than anti-depressants for mild depression

SLIDE 15

ENCOURAGES SOCIAL

ENGAGEMENT

Research shows that staying socially engaged may even protect against Alzheimer’s disease and dementia in later life, so make developing and maintaining a strong network of friends a priority

Explain:

• Social engagement and exercise can be combined by joining walking/cycling groups - its a great way to make new friends in an unthreatening environment



SLIDE 16

DON’T FORGET THE OTHER

HEALTH BENEFITS

• Improves digestion • Strengthens bones and reduces the risk of falling • Helps control weight • Keeps your heart healthy • Increases energy • Promotes better sleep • Helps banish bad habits

Explain: IMPROVES DIGESTION:

• Mild to moderate exercise stimulates the movement of food along the digestive tract and can help keep everything moving, helping with regular bowel movements

STRENGTHENS BONES & REDUCES RISK OF FALLING: • All forms of physical activity help to keep bones fit for purpose and

reduce the risk of falling. Good balance, co-ordination and stamina, as well as the confidence that comes from being regularly active, will all reduce chances of a fall

• Weight bearing exercises are particularly useful as they force you to work against gravity, which stimulates the bone-strengthening process in the body and reduces the risk of osteoporosis. Examples of weight-bearing exercises include weight training, walking, jogging, pilates

HELPS CONTROL WEIGHT: • Exercise can help prevent excess weight gain or help maintain weight

loss. When you engage in physical activity, you burn calories KEEPS YOUR HEART HEALTHY:

• Regular exercise can help reduce high blood pressure. If you have high blood pressure you’re more likely to have a stroke or heart failure

• It lowers ‘bad’ cholesterol, the kind that builds up plaque on the walls of your arteries, and increases ‘good’ cholesterol

INCREASES ENERGY: • Exercise delivers oxygen and nutrients to your tissues and helps your

cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily life. People who exercise report having more energy

PROMOTES BETTER SLEEP: • Regular physical activity can help you fall asleep faster and deepen your

sleep. Just don't exercise too close to bedtime, or you may be too energised to go to bed


CONTENT UNIT 3: TYPES OF EXERCISE

SLIDE 17

ACTIVITY 1

ACTIVITY: What exercise do you do?

How could you incorporate more movement into your day?

Ask the group to discuss in pairs what they currently do exercise-wise. Share information on any clubs they belong to, classes they particularly enjoy, gyms they go to etc. Are there any new exercises/activities they would like to try? Ask them to discuss ideas on how they could create more movement/activity in their daily routine. Give them 5-10 minutes and then bring back to the main group Possible movement ideas: taking the stairs rather than the lift, parking car further away, having a walk at lunchtimes, squats while cooking

SLIDE 18 AEROBIC/

ANAEROBIC/SKILLS DEVELOPMENT

EXERCISE

TABLE: Aerobic/Anaerobic/Skill Development Exercise

Explain:

• Run through the three different types of exercise on the table, linking them to the examples given by the group in Activity 1

• You don’t have to turn into a fitness fanatic • The amount and level you do is as important as the type, even small

amounts produce improvements in health • A well balanced fitness programme ideally combines aerobic and

anaerobic exercises with activities that develop flexibility, coordination and balance

• Remember attention to mindful relaxation and stress reduction is an important part of a balanced programme

SLIDE 19

AEROBIC EXERCISE

• Examples: Walking, running, cycling, skiing, skating, dancing, swimming, skipping, hiking, rowing, using aerobic exercise machines

• Benefits: Trains the heart, lungs and cardiovascular system to deliver oxygen more quickly and efficiently to every part of the body. Aerobic activity burns fat tissue


CONTENT UNIT 3: TYPES OF EXERCISE

SLIDE 20

ANAEROBIC EXERCISE

• Examples: Lifting weights (strength training), circuit training, sprinting, jumping, sit-ups, push-ups, chin-ups and squats

• Benefits: Develops muscle mass, strength, and power. The more muscle you have the more calories you are able to burn

SLIDE 21

SKILL DEVELOPMENT

EXERCISE

• Examples: Tennis, golf, exercises with Swiss balls, resistance bands, wobble boards, yoga, pilates and tai chi

• Benefits: Muscular coordination, flexibility, balance, and tone

Explain:

• Balance, rhythm and coordination challenges help to integrate the function of left and right brain hemispheres, stimulate the muscles and nervous system, and help prevent injury

SLIDE 22

THE CHOICE IS YOURS

HANDOUT 1

VISUAL: THE CHOICE IS YOURS – Home, Gym, Classes

Explain:

• It’s clear there is a wide range of different sporting activities to choose from and you can exercise at home, in a class, outside or at the gym

• Individual or group, equipment or no equipment - the key is picking what you’re drawn to, what sounds like fun and what is sustainable

• List the key headings on the slide and then explore each in the following slides

• Whatever your choice; - Start off slowly, and work within your comfort zone; listen to

your body - Increase your effort gradually over several weeks - Maintain regular breathing throughout the exercise, your

muscles need oxygen! - Be careful with technique and if in doubt, get advice. If exercise

is new to you, you may like to consult a qualified fitness instructor

HANDOUT 1: Useful Exercise Links/Websites/Information


CONTENT UNIT 4: HOME/GROUP/GYM

SLIDE 23

EXERCISING FROM HOME

VISUAL: EXERCISING FROM HOME

Explain:

• You can stay in the comfort of your own home, using specific exercises to increase your heart rate and tone up your muscles

• Some of these examples need equipment, others don’t • Time to practice some exercises

SLIDE 24 GYM-FREE EXERCISES

APPENDIX 1

• Posture • Walking • Breathing • Cross Crawl • Balance • Squat technique • Paper exercise • Seated exercises

Explain:

• You don’t have to be a gym member to get your body moving! • See Appendix 1 for explanations on how to do these at home exercises.

The Cross Crawl exercise in particular is worth demonstrating as it can support brain function. Alternatively, you could invite a qualified Fitness Instructor to the session to demonstrate some ‘at home’ exercises



SLIDE 25

NATURAL MOVEMENT

Gokhale Method® - restoring primal posture

Explain:

• If you are interested in natural movement and posture, there are 2 resources here that you may like to look into;

• Gokhale Method – Restoring Primal Posture Esther Gokhale’s book is 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot

• Katy Bowman – Biomechanist Restorative Exercise Biomechanics is a science of forces and how the body responds to loads She has written a number of books:

- Move your DNA - Alignment Matters - Diastasis Recti – the whole body solution to abdominal

weakness and separation - Whole Body Barefoot - Everybody women’s guide to foot pain relief

She has also been involved in a project with Mark Sisson and put together a programme A guide to creating a dynamic workstation, aligning your body and becoming more energetic and productive at work https://www.primalblueprint.com/dont-just-sit-there/ The above details are on Handout 1



SLIDE 26

EQUIPMENT YOU COULD PURCHASE

HANDOUT 2

• Light Dumbbells • Bands & Mats • Rebounders • Suspension Trainer (TRX) • Exercise Monitors

HANDOUT 2: Equipment Briefly run through each item of equipment, let the group know there’s a handout:

• Light Dumbbells: You can buy these as dumbbells you hold or strap on weights. Check out Lidl, Aldi, TKMax or Amazon for deals, they tend to sell these quite cheaply with other fitness equipment. Take care to ensure correct technique

• Bands: Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level. With resistance bands, you can do just about any type of strength training exercise -- chest presses, rows, shoulder presses, tricep extensions, bicep curls, and even squats - without the need for heavy weights. You may find it easier to use bands with the handles built in

• Mats: Yoga and Pilates mats are different. Yoga mats are much thinner and the texture is quite grippy so you can hold the poses without slipping. Pilates mats are much thicker and smooth – they support the vertebrae when you perform exercises on your back. Quite often companies advertise yoga mats as suitable for pilates so be aware of this. If you are going to a class, ask the instructor for their recommendation

• Rebounders (mini trampoline): Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way

• Suspension Trainers: Involves the use of hanging bands to engage muscles using just your own body weight. By changing the way you angle your body, every muscle can be engaged in a pull or push motion

• Exercise Monitors: Paying attention to how much you move is crucial for getting in shape. A 2009 study published in the journal BMC Public Health found that having a step goal and being able to immediately see results helped overweight and obese middle-aged women move more. Those given pedometers increased their daily step count by 36 percent in 12 weeks, which was enough to significantly lower their blood pressure. Meanwhile, the activity level of women not using pedometers didn't change. Its not enough to exercise several times per week, sedentary behaviour has been described to be as bad as smoking, so find ways to move more



SLIDE 27

GROUPS - PILATES

Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit." - Joseph Pilates Pilates helps improve your mobility and muscle tone. It also trains your co-ordination, balance and posture. It requires intense focus and concentration to execute the movements technically and with control. This mental focus on your body leaves you free of stress

Explain: • Pilates is a great low impact workout, however, it’s not a cardiovascular

workout. It especially appeals to slightly older people due to the low impact nature of the exercises. There are two types of Pilates classes, ‘Fitness Pilates’ and ‘Pilates’

• ‘Fitness Pilates’: Classes tend to be much faster paced focussing on quantity rather than quality of movement, and normally consist of more than 20 participants. The instructor runs the class from the front but will not generally provide any individual instruction.; may be more appropriate those who are looking for something more energetic

• ‘Pilates’: If you are looking for some individual attention to ensure that you perform each exercise correctly then you need to look around for a class which has a maximum of 10/12 participants. It’s best to find an instructor to help you learn the principles of Pilates before attempting it at home, or you could take a class and supplement with a DVD at home http://www.appihealthgroup.com/product/APPI-Pilates-for-Low-Back-Pain-DVD/338

SLIDE 28

GYMS

• A good gym will fit your own unique personality, and motivate you to come back and exercise on a regular basis

• When considering a particular gym, set up a tour during the time you would usually exercise and bring a list of questions you want answered

Explain:

• Gyms are not for everyone but if you’re thinking of joining a gym, here’s a few tips to help you make the right choice

- Location and Opening hours – Is it close enough to your home or office? Ensure their opening hours fit your schedule

- Members – You should feel relaxed in your environment, not embarrassed or intimidated. Will you be comfortable exercising around the current members?

- Are the staff helpful and qualified? Level 2 Cert in Fitness Instructing or for Personal Trainer - Diploma Level 3


CONTENT UNIT 5: STAYING MOTIVATED

SLIDE 29 HOW MUCH?

HANDOUT 3

VISUAL: How much exercise do I need to do?

HANDOUT 3: How Much Exercise do I Need to do? Explain:

• This is where you really need to work out what’s viable in terms of time • Writing it down on paper or planning it into your Google calendar and

setting a reminder • The information detailed in the handout is taken from the NHS Livewell

website that has a lot more resources to explore • The examples given in terms of timings and types of exercise are the

same for both age groups ie 19-64 and over 65, but you’ll notice that the exercise examples differ for each age group

• Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts

• Remember to check with your doctor before starting a new exercise programme, especially if you haven't exercised for a long time, have chronic health problems, or you have any concerns

SLIDE 30 YOU’RE NEVER

TOO OLD!

‘’White matter integrity, hippocampal volume, and cognitive performance of a world-famous nonagenarian track-and-field athlete’’

Explain: • In plain English, scientists scanned the brain of a woman who was 93-

years-old, who also happened to be one of the world’s greatest athletes • Olga Kotelko, held over 30 world records and had won over 750 (not a

typo) gold medals • At 93, her brain was comparable in some ways to those of women

decades younger. The white-matter tracts associated with reasoning, planning, and self-control were in particularly good condition. It was also impressive that there were relatively few signs of ageing-related damage to the white-matter tracts in the region of the brain called the corpus callosum, which connects the right and left hemispheres of the brain and allows one side of the brain to talk to the other. Olga didn’t take up the ‘field and track’ sport in which she excelled until age 77, proving its never too late!

• You don’t need to be world champion athletes to get the brain benefits of moving more. Brain benefits were seen after participants did only moderate levels of exercise


CONTENT UNIT 5: STAYING MOTIVATED

SLIDE 31

6 STEPS TO KEEP

MOTIVATED

1. Have Fun 2. Book it and Log It 3. Visualise It 4. People Power 5. Distract Yourself 6. Embrace Variety 7. Take a look at www.meetup.com to find active groups in your

area, and join them!

Explain: • If you are struggling with motivation, despite knowing how much you

need to exercise and how good it will be for you, you’re not alone • Sir Ranulph Fiennes who climbed Mount Everest at the age of 65, has

his own tactic to stop that voice in your head making excuses. He says you should simply stand up. It interrupts the negative thoughts and is a physical action in itself. Then get on with it!

• HAVE FUN: Do everything you can think of to make exercise a pleasure. You are more likely to make room for regular exercise if you transform your perception from it being a chore

• BOOK IT & LOG IT: Ensure you arrange your ‘activity’ sessions in your diary and make them priority. Book them in as a meeting. They can be short – 10-20 minutes long

• VISUALISE IT: Visualise how you will feel at the end of the session. Remember how good you felt last time. People who are motivated to exercise remember how it will make them feel

• PEOPLE POWER: Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend

• DISTRACT YOURSELF: Play music or download audio books or podcasts to listen to while you work out

• EMBRACE VARIETY: Mix it up. Try a range of classes at the gym, different types of yoga, change your walking or running route

• MEETUP.COM: A great website to find groups and courses happening in your area


CONTENT UNIT 6: SELF CARE JOURNEY

SLIDE 32 SELF CARE JOURNEY

VISUAL: YOUR SELF CARE JOURNEY 6 STAGE DIAGRAM

Show the Self Care Journey Overview and highlight ‘Engage Your Mind’ which we are going to take a look at now

SLIDE 33

HOME STUDY MODULE WEEK 7

VISUAL: HOME STUDY MODULE WEEK 7

• Self Coaching Skills

• Carry on reviewing your progress and Self Care Planning

Explain: • Coaching skills delve a little further into the role our mind and

emotions play in directing our actions

• Your actions are directed by your thinking…

… and the quality of your thinking is determined by the quality of the questions you ask yourself... You can coach yourself by becoming more aware of your thoughts and asking yourself better questions You have been doing lots of work already on becoming more aware of your thoughts. This module focuses on how you ask yourself better questions

• Have a read through the Self Coaching Skills information and spend some time using the questions. Maybe to explore why you don’t do more exercise!

• Remember to keep up the Self Care Planning and reviewing your progress


CONTENT UNIT 7: REVIEW & CLOSE

SLIDE 34 RECAP

• Why physical activity improves cognitive function • Practiced some exercises • Information on Gyms/Home Exercise/Group & Club Exercise,

Equipment and Exercise Monitors • 6 Steps to Help You Stay Motivated • Example Routines

Run through what has been covered in the workshop Ask the group if they have questions before handing out the feedback questionnaire

SLIDE 35 FEEDBACK

QUESTIONNAIRE

HANDOUT 4

Handout 4: GIVE OUT THE FEEDBACK QUESTIONNAIRE Ask the group to complete and hand in on their way out Thank the group for listening today and for taking part in the activities. Good Luck with getting active. Remind the group that is it the last workshop next week – Brain Training I look forward to seeing you all next week! END OF WORKSHOP 7


Appendix 1: GYM FREE EXERCISES Stretch to improve posture (Gokhale Method Stretch) Walking on the Spot taking elbows back Roll shoulders, Roll shoulders with bent elbows, backwards and forwards Rolling shoulders back very slowly helps bring them into a better (posterior) position Breathing (thoracic/diaphragmatic breathing) Breathing – since oxygen is the brain’s most vital nutrient, learning to breath more fully is likely to help keep your mind young. It’s also a great de-stressor. Breathing techniques are fundamental to pilates and yoga and many martial arts. In through the nose and out through the mouth). Place the hands on the bottom of the ribcage, middle fingers touching. Inhale – spread the ribs open (don’t lift the shoulders) Exhale – let the ribs come into meet (fingers meet and/or cross over) Cross-Crawl - exercises for the body and brain The Cross Crawl is simply a cross-lateral “walking in place” exercise which should be performed daily. The cross-crawl technique is one of the easiest ways to activate your brain development and nervous system to give it the proper motor and sensory stimuli it needs to take control of your bodily functions. The basic technique is shown at https://www.youtube.com/watch?v=seic4ZRxtmw and involves tapping your hand on your (raised) opposite knee It can also be performed by touching the right elbow to the (raised) left knee and then the left elbow to the (raised) right knee Cross crawl activates areas of both brain hemispheres at the same time. Cross Crawling, like walking and being totally present to the motion of walking, facilitates balanced nerve activation across the corpus callosum (that part in your brain that connects the right half to the left half.) When done on a regular basis, more nerve networks form and more connections are made in the corpus callosum, thus making communication between the two hemispheres faster for high level reasoning. In the video above the speed gradually increases, it can also be done slowly and this requires more fine motor involvement and balance Cross-crawl exercise sequence Walking – tap palm of hand on opposite (raised) knee Walking – opposite knee to elbow Feet/calf taps using opposite hand to tap the calf/feet Feet taps behind, again using hand to touch the toes/feet Leg Lunge backwards, opposite arm comes forwards (keep upper body upright – good posture, care with knee position – should not move forward) Side lunge (feet on floor) opposite arm to knee/feet (works adductors) – keep body upright looking forwards. End of Cross-crawl


Strength training (legs/glutes) Squat technique – use chair (need video for technique demo) Keep weight into heels, don’t let the knees come in, keep upper body upright looking forwards. Pull naval into spine. On way up use/squeeze the glute (bottom) muscles Balance Work on basic balance on one leg holding the position and returning to standing as slowly as possible Paper exercise Screw up A4 paper Throw up and catch with other hand and then squat Pass between legs Exercises at the desk Sit in your chair with feet hip width apart. Lift and lengthen leg and place back down. Repeat on other side. Take arms out straight in front and just using just the shoulder joints, push the arms forwards and backwards. Keep the abs pulled in. Take the hands behind your head, elbows out, lift right knee as you twist to take left elbow towards the right knee. Works the abdominal muscles as well as the side (oblique muscles) Lift the toes and lower keeping the heel own. You should feel a stretch in the calf muscles Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, pull your naval towards your spine and raise yourself a few inches above the seat, using your core muscles and shoulders Suggestion - http://tomato-timer.com – 25 minutes of work then 5 minutes break when you can perform your exercises. This is called Pomodoro. You work without interruption for 25 minutes and then take a 5 minute break at the end where you could get up and go for a quick walk around the office or carry out the desk exercises. Helps you become more productive


Appendix 2: PRESENTER READING LIST FOR WORKSHOP 7 Title Author Publisher & ISBN Rebounding for Health Margaret Hawkins M & P Hawkins

9780952078012 The Lowdown on Rebounding

Exercises to Improve Health

Debra Daley CICO Books 9781907563690

Our bodies are designed for movement! What makes Olga Run

Bruce Grierson

Read more about Olga Koltelko’s story USEFUL LINKS

See Handouts 1, 2 & 3

NHS LIVEWELL WEBSITE www.nhs.uk/Livewell/fitness

REFERENCES The Cytoplan Action Against Alzheimer’s book contains references. Additional references included here are: Erickson K I et al (2011) – Exercise training increases size of hippocampus and improves memory PNAS, 108, 7 http://www.pnas.org/content/108/7/3017.abstract Zoladz J A & Pilc A (2010) – The effect of physical activity on the brain derived neurotrophic factor: from animal to human studies. J Physiol Pharmacol, 61, 5, 533-41 https://www.ncbi.nlm.nih.gov/pubmed/21081796

Action Against Alzheimer’s Programme Speaker Notes Workshop …blog.cytoplan.co.uk/wp-content/uploads/2017/03/WS7... · 2017. 9. 6. · • Olga • 7 Steps Unit Six: SELF CARE

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