Nundah Activity Centre PFI - Week 1

The first week of the pilot program - Promoting functional Independence (PFI) at the Nundah Activity Centre is underway.   We met in the hall first of all for a cuppa' and a chat

Looks like I am doing all the talking, but in fact, it was a chance to meet one another.  The centre provided a healthy, and large afternoon tea.

Then the hard work started.  We discussed the notion of functional independence and Anne Livingstone explained the context of the project in the wider scheme.  Participants received their purple books "Ageing with Vitality" (Qld Health)  and a journal, and were set to work immediately

 Smart Goals

We looked at SMART goals. These are small steps on our way to a larger ideas. Smart stands for

• Specific
• Measurable
• Achievable 
• Readiness
• Time based.

We had a go at setting a smart goal in our journals. Everyone had a go. I wonder how the smart goals are going.

Types of Exercise 

 There are four types of exercise that older adults need to stay independent, and vital.  These are

1.  Endurance also can be called, Cardio Vascular, or aerobic exercise
2. Strength, 
3. Balance
4. Flexibility

We discussed the necessity of a warm up to prevent injuries and to prepare the mind and body for exercise.
We walked up and down the hall way a couple of times to warm up. 

 

For a strength exercise, we learned the squat, it is so important to be able to perform a squat.  It makes our legs stronger in the muscles that really need strengthening, namely the gluteal, hamstrings and quads. It is so important for daily tasks like, getting up out of a chair, bending safely and lifting a heavy load safely.

You can hold on lightly to the back of a chair or to the table while you perform your squat.  Remember,

• bend from the hips first,
• keep your body weight back onto your heels
• keep your head up
• exhale on the way up.

Technology

We cranked up the computer and watched a TED talk(Technology, Education and Design) featuring Laura Carstensen entitled "Older People are Happier"  We had a discussion about technology and learning typing. Texting was seen as a means of keeping in touch with the younger generation.

Next Week

Balance, smart goals, technology, Assistive Technology.

Some reading for preparation if you like.  

Have a look at: www.ilcaustralia.org.au. 
Read the next section of "Ageing with Vitality"  Section 3 and 4.
Meanwhile good luck with your smart goals.

Post a comment. just click below and type something so I know you are there.

Some thoughts - Promoting Functional Independence

Althea, Carol and Mary Clare ready for action

Fred and Norman

Here are questions to provoke us.  Let's think about what really matters to our functional independence.  It is different things for different people.  For me, driving my car allows me to work in different locations.  If I were no longer able to drive,  I would only be in Maleny teaching classes. (Luckily driving is no problem).
I would like everyone to think about the four questions of Functional Independence:-

  1.What means the most to your independence today?

  2.  What have you let slip, or abandoned, that doesn’t matter?

  3.  What have you let slip, or abandoned, that does matter?



 4.  If there was one thing or ability, you could get back, what would it be?



 Go ahead and comment, so we can have a conversation

Carol answering those questions

  

  .

Blogging, why write a Blog?

Went to a great lecture organized by the Sunshine Coast Council Libraries entitled:-
     How to write a killer blog. by Rhonda and Ernie

A blog is a conversation. 

There is the opportunity to comment (see below) and we can pursue a conversation online.  It is not a static website, it is alive.   Importantly, blog readers can read one another's comments. So when people do comment, ideas are extended far beyond whatever I come up with.   

There is never enough time in class for a good in depth conversation.  However, here on line, we can enjoy a exploring topics in some depth.

Promoting Functional Independance - Nundah

Healthy Afternoon Tea  - let's start the way we mean to go on

I am so excited that the Nundah Activity Centre project is finally underway.

Monday morning was the start of the program.  Jacky, the physiotherapist, tested the class members for balance, reach, the timed-up-and-go test and the two minute walk.

These are baseline measurements. This means that these results will be compared to the future assessments, so that any  progress can be measured.   It gave me the opportunity to meet with people and have that first preliminary chat.

The four questions about independence were handed to each class member for them to go home and think about.

1. What is most important to your independence, right now?
2. What have you let slip or abandoned, that doesn't matter?
3. What have you let slip that does matter?
4. If there were one thing or ability which you have lost that you could get back, what would it be?

These are questions to provoke us all about thinking about functional independence.  I was able to ask many class participants these questions and I got many interesting answers, which included:-
       "the bus represents freedom" "I miss taking a bath".

Let's keep thinking about what is important to us all living happy healthy, independent lives.  And let me know what you think.

 Let's start the conversation going. You can comment below.

Pelvic Floor

Pelvic Floor Issues

In  response to queries from class members and my own curiosity, I have undertaken some research into the most up-to-date information on pelvic floor and its relation to exercise.

I can confirm that the pilates undertaken in the class is correct.  I will summarise our usual teaching points:-

• ·         Core strength and pelvic floor strength are inextricably bound together.  Pelvic floor strength supports core muscles and good posture supports the pelvic floor.
• ·         So always undertake core strength training in the best possible posture and
• ·         Initiate the work by drawing up the pelvic floor
• ·         Breath is important, because of the action of the diaphragm
• ·         Relax between repetitions.
• ·         Match the contraction of the pelvic floor muscles to the load to be undertaken. That is for light work a “2 out of 10” effort, for regular exercises, like pilates and small weights a “4 out of 10” effort may be required, and to lift something heavy – an “8 out of 10 effort”

There was a great program on the radio, with top experts and good questions. Worth a listen of you have pelvic pain.  Here is information from the article on ABC Radio National.  The details of a podcast are as follows:- 

Here is the link to the podcast

 http://www.abc.net.au/radionational/programs/lifematters/pelvic-pain/4502250

Here is the summary of the program from the abc radio National article on their web page:

 Pelvic Pain

Broadcast:  Wednesday 6 February 2013 9:05AM

Imagine not being able to sit down, go to work or look after your kids because of an overwhelming pain in your pelvis. One of our guests, Vanessa Watson, experienced excruciating pelvic pain for several years and it's radically altered her life. Vanessa's story is not uncommon but as the causes for pelvic pain are complex; some women don't receive adequate medical treatment. So what is known about the causes and could medical treatment and services improve?

Guests and references from the program

Bettina Arndt  - Social Commentator

Dr Susan Evans - Gynaecologist and Pain Medicine Physician

Vanessa Watson

Helpful Link is Women’s Health & Research Institute of Australia.

http://www.whria.com.au/page.aspx?docid=90

More info can be found in a great book -  a helpful client alerted me to 

Michelle Kenway’s book:- “Inside Out:-  a complete guide to Pelvic floor safe exercises for women”

In addition, I have done some training with Mary O’Dwyer, physiotherapist.  Here is a link her web page: -  www.holditsister.com.