Age-friendly Primary Health Care Centres Toolkit - World Health ...

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AGE-FRIENDLY PRIMARY HEALTH CARE CENTRES TOOLKIT2. Assist patients who lack sufficient physical activity for health benefits and/or wish toimprove physical activity habits in planning a programme that should be:• Medically Safe: Existing heart disease presents the biggest risk.o Medical Evaluation: recommended prior to embarking on a vigorous exerciseprogramme for the following individuals: persons with cardiovascular disease (CVD); men over 40 years and women over 50 years of age with multiple CVDrisk factors – hypertension, diabetes, elevated cholesterol, current smoker,or obesity.o Additional advice to promote medically safe physical activity includes: increase the level of exercise gradually rather than abruptly, decrease the risk of musculoskeletal injuries by performing alternate-dayexercises and using stretching exercises in the warm-up and cool-downphases of exercise sessions. This is particularly important for older adultsand those who have not been physically active recently.• Enjoyable: Patients will not continue activities that they do not enjoy.o They should: choose activities they find inherently pleasurable, vary activities, share activities with friends or family.o Encourage patients to identify barriers to enjoyment and to find ways toovercome these barriers. Examples of methods for overcoming barriers are listedin the next table:30
AGE-FRIENDLY PRIMARY HEALTH CARE CENTRES TOOLKITOvercoming barriers to exerciseBarrierExercise is hard work.I do not have the time.I am usually too tired forexercise.I hate to fail, so I will notstart.I do not have anyone towork out with.There is not a convenientplace.I am afraid of beinginjured.The weather is too bad.Exercise is boring.I am too overweight.I am too old.Suggested ResponseStart with ordinary walking, or an exercise that is notwork for most people. See where it might lead.That may be true, but you will never know for sureunless you try to make it.Tell yourself, "This activity will give me more energy."See if it doesn't happen.Physical activity is not a test. You will not fail if youchoose an activity you like and start off slowly. Settingreasonable, realistic goals reduces the chances forfailure.Maybe you have not asked. A neighbor or a coworkermay be a willing partner. Or you can choose an activitythat you enjoy doing by yourself.Pick an activity you can do at a convenient place. Walkaround your neighborhood or a nearby mall, or doexercises with a TV show or a videotape at home.Walking is very safe and is excellent exercise. Choose asafe, well-lighted area.There are many activities that you can do in your ownhome or at a shopping mall in any weather.Some ways to make exercise more fun are: listening tomusic, exercising with a companion, varying the exercisewith the season, setting a non-exercise related goal suchas getting an errand or two done in the course of it, orgiving yourself a reward periodically.You can benefit regardless of your weight. Pick anactivity that you are comfortable with, like walking.It is never too late to start. People of any age, includingolder people, can benefit from physical exercise.Source: Jonas S. The Exercise Recommendations in Clinical Practice. Presented at the16th Annual Medical Seminar, ISC Division of Wellness Role of Exercise and Nutrition inPreventive Medicine, 1997. Originally adapted from: Project PACE. Physician-basedAssessment and Counselling for Exercise. San Diego, Calif: San Diego State University,1991.• Convenient: Encourage participation in activities that can be enjoyed with aminimum of special preparation, ideally those that fit into daily activities.31
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Ageing and Life Course (ALC)Family
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Age-friendly Primary Health Care Centres Toolkit - World Health ...

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