Activity 6

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Group 2 - Activity 6
Members:

Allyzah Abdullah Amber Montero

Hanimah Abdulmalik Paloma Obinay
Dimple Anticamara Aurea Sarceno
Errah Carlom Roland Siahaan
Doneva Medina Jalidah Tomambiling
Aira Mejia Reynette Valenzuela

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Content
Activity and Exercise
75-76 & 248-251
Nutrition
76 & 251-254
Sleep and Rest
544-545 & 562
 Activity 6

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Activity

The following Implementation of

care includes:
• Nurses should instruct older adults
to do some type of exercise atleast
30 minutes per day and more One of the lifestyle interventions to maintain
involved in exercise 3-5 days per
week. or improve Physiological functioning in
• Include cardiovascular training, aging is the Physical Activity.
weight-bearing exercise, resistance,
balance training and flexibility
exercise.
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Regarding exercise itself, it is difficult for adults to go from
inactivity to an exercise routine. Thinking about how to
accumulate short bouts of activity is a useful way to get started in
better health and fitness for example, health educators can
encourage older adults to vacuum the carpet more briskly than
normally it means doing it in segments throughout the day or to
put more energy into.
1.Leaf raking or lawn mowing
2. Gardening with enthusiasm
3. Dancing to music on the radio
4. Bite size portions of exercise may be more
effective with controlling blood sugar
throughout the day than longer
Exercise
According to the Surgeon General report, regular
exercise and physical activity improve health in a
variety of ways including a reduction in heart
disease, diabetes, high blood pressure, colon
c a n c e r, d e p r e s s i o n , a n x i e t y, e x c e s s w e i g h t , f a l l i n g ,
bone thinning, muscle wasting, and joint pain.
Howev er, 60 % of ad u lts d id n ot achieve th e
recommended amount of physical activity at all.
25% of adults were not physically active at all.
Inactivity increased with age 75 about one in three
men and one in two women engaged in no physical
a c t i v i t y.
Health educators should not underestimate the ability of older adults to engage in
adventurous or unusual sports like:
1.) Grandparents can share active quality time with
their grandchildren
2.) Brisk walking program provide sufficient
intensity for a good aerobics program indicated for
30-60 minutes every day was almost beneficial in
reducing the risk of future hospitalization for
cardiovascular disease
3.) Jogging up to 40 miles a week
4.) Sarcopenia are the gradual loss of muscle mass
with age 5% to 1% a year after the age of 50 though
it can begin as early 30's
5.Weight machines can help with proper form but
may be difficult to afford it is for stabilizing
muscles with injury
6.) Isometric is for contraction of muscles without movement of joints
can be implemented for eliciting the Valsalva Maneuver holding one's
breath and raising one's blood pressure
7.) Elastic bands are cheap and portable but can challenge arthritic fingers
and can snap it happens for mid exercise
8.) Yoga andare also flexibility and balance considerations with age the
most popular yoga activity is Hatha yoga for stretching, bending, twisting
movements causes each joint to move slowly through its maximum range
of motion. Yoga improves balance and coordination and increases the
maximum range of motion by expanding joint mobility
9.) Tai Chi consist of slow, graceful movements from a slight crouch
position and it is effective in increasing body awareness and fall
prevention and best activities in older adults
10.) Nutrition is one component in the development and exacerbation of
disease heredity, environment, medical care, social circumstances, and
other lifestyle risk factors but eating and drinking habits have been
implicated leading to death, heart disease, cancer, stroke, diabetes, kidney
disease, liver disease, osteoporosis and diverticulosis
 https://www.seniorlifestyle.com/resources/blog/7-
Exercise is crucial for older

best-exercises-for-seniors-and-a-few-to-avoid/
adults, but it can be hard to
know where to begin. If
older adult haven’t worked
out for a while, re-entry into
the active world can be
d a u n t i n g . T h e r e ’s a l s o a g o o d
chance the exercises they
were once accustomed to
aren’t ideal for older adults.

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The Health Benefits of Exercise in Older Adults

1. Exercise improves balance for older adults

2. Regular exercise means more energy
3. Exercise helps prevent and counteract disease
4. Regular exercise improves brain function

Exercises Seniors Should Avoid

• Squats with dumbbells or weights
• Bench press
• Leg press
• Long-distance running
• Abdominal crunches
• Upright row
• Deadlift
next • High-intensity interval training
• Rock climbing
• Power clean
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Exercise

7 BEST EXERCISE FOR OLDER ADULT

1. Water Aerobics
2. Chair Yoga
3. Resistance Band Workouts
4. Pilates
5. Walking
6. Body Weight Workouts
7. Dumbbell Strength Training
Before older adult launch into an
e x e r c i s e r e g i m e n , i t ’s i m p o r t a n t t o
check with a physician to ensure
they are healthy enough for
exercise, and to see which exercises
are ideal for their current fitness
level.
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Nutrition

• One component in the development and exacerbation if disease related to

dietary practices and habits.
• Older adults are vulnerable to both obesity and malnutrition.
• Social isolation, dental problems, medical disease, and medication contribute to
malnourishment.
• “Nutrition bull’s-eye” targets most nutritious foods for the older adult to
consume.
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Lifestyle interventions to maintain or improve Physiological functioning in Aging  p 76.

 NUTRITION VITAMINS AND MINERALS

 Low-calorie diet
Vitamins:   B6, B12, D,
 Low- fat diet K, A, C, E, beta-carotene,
 Low- cholesterol diet & folic acid
 Low- sodium diet
 At least five fruits and vegetables
Minerals: Selenium,
per day Calcium, & Iron. 
 Plenty of whole grains
 8 glasses of water a day
 Activity 6
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MEDITERRANEAN DIET
Mediterranean diet is a near- vegetarian diet is
high on  unrefined grains, potatoes, fruits,
vegetables, fish,  wine, olive oil, and low on  does not significantly impact cholesterol blood levels or increase the risk
meat,  cheese,  refined sugar or flour,  butter/
margarine.
 Mediterranean diet is more expensive than
most western diet, but research reports that
it reduces cardiovascular risk, decreases
stroke risk, lowers overall mortality
rate, and slows cognitive decline.
 The diet is not low in fat, with about 37%
to 40% of calories coming from it ( versus
the 30% or lower recommended by the
American heart association)
• DIETARY IMPLICATIONS FOR
OLDER ADULTS
Many older adults in long-term care institutions are not only on low
fat diets, but low cholesterol and low sodium diets as well.
In 2015, the Dietary Guidelines Advisory Committee no longer
deemed dietary cholesterol a nutrient of concern. Dietary cholesterol
of heart disease in healthy adults.
The long-standing recommendation of consuming less than 300
mg per day of dietary cholesterol (about the amount in 1 egg) was
replaced by no limits.
Regarding Sodium, too much in the system causes the body to retain
excess water, which increases blood pressure. Sodium sensitivity
increases with age, as does blood pressure. Among persons aged 85 and
over, though, attempts to decrease hypertension can lead to increased
death.
Note: Highly restricted diets can lead to deficient dietary intake
and malnutrition, a significant problem among those age 75 and over.
Malnutrition is associated with impaired healing, prolonged hospital stays,
and increased mortality.
 NUTRITIONAL ADVOCY AND EDUCATION
• The Center for Science in the Public Interest (CSPI) is an
educational and advocacy organization that has a newsletter and
haschampioned many projects for nutrition in various areas it was
founded by Michael Jacobson in 1971. The organization is best
known for its advocacy accomplishments, under his leadership. Its
educational component consists of the Nutrition Action Health
L e t t e r , p u b l i s h e d m o n t h l y, w i t h m o r e t h a n 8 0 0 , 0 0 0 s u b s c r i b e r s .

• The Center for Science in the Public Interest has led the fight for
nutrition labels on food in the supermarket.

• Perhaps their crowning achievement has been as a major player in

spurring the government's Food and Drug Administration to ban
trans-fat in all food products in the United States by June, 2018.

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Activity 6

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Sleep and Rest (Sleep and Quality of Life)

• Sleep regulation
 Homeostatic sleep drive
 Circadian rhythm
 Suprachiasmatic nucleus
 Neurotransmitters
• Sleep architecture
 Rapid eye movement (REM)
 Non-rapid eye movement (NREM)
 Sleep cycle
• Sleep and the aging process
 Bedtime and wake time of older adults earlier than younger adults
 Sleep efficiency

• Assessment of sleep
 History
 General survey
 Insomnia and Daytime sleepiness
 Sleep and Quality of Life (cont’d.)

• Physical assessment
 Basic sleep assessment instruments
 Epworth Sleepiness Scale (ESS)
 Pittsburgh Sleep Quality Index (PSQI)

 Specialized sleep assessment instruments

 STOP BANG
 Cambridge-Hopkins Restless Legs Syndrome
 Questionnaire (CH-RLS-Q13)
 Insomnia Severity Index (ISI)
 Diagnostic sleep tests
next  Polysomnography (PSG)
 Actigraphy (ACTG)
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Common Sources of Geriatric Sleep
Common Sources of Geriatric Sleep Disturbance (cont’d.)
• Sleep management
Disturbance  Pharmacologic management of sleep disorders in older adults is sometimes
• Common sources of geriatric sleep disorders needed for relief of symptoms not amenable to nonpharmacologic methods.
 Insomnia  Older adults may be more sensitive to side effects of sleep medications,
 Sleep-related breathing disorders especially CNS effects, which may predispose to cognitive impairment and falls.
 Hypersomnias • Sleep management: medications
 Insomnia
 Circadian rhythm disorders
 Sedative-hypnotics
 Parasomnias  Anti-anxiety
 Sleep-related movement disorders  Hormone
 Sedating antidepressants
• Geropsychiatric disorders and sleep  Antihistamines
 Sleep disturbance is a common problem in older  Antipsychotics
 Narcolepsy
adults with mental health conditions.
 Stimulants
 Sleep disturbance in older adults is a geriatric  Anticataplectics
syndrome, often occurring with depression,  Restless legs syndrome (RLS)
anxiety, dementia, and other neurological  Dopamine agonists
disorders such as Parkinson’s disease, mental  Dopamine precursors
health conditions, and substance abuse.  Benzodiazepines
 Opiates
 Anticonvulsants
Common Sources of Geriatric Sleep Disturbance (cont’d.)

• Complementary Complementary alternative

alternative medicine medicine, cont.

 Acupuncture
 Mind-body modalities  Biological-based products
 Cognitive behavioral therapy  Melatonin shows no significant benefit.
 Manipulative modalities
− Stimulus control − Sleep restriction  Slow-stroke back and hand massage.
− Relaxation − Sleep  Body-based modalities
− Paradoxical compression  Tai chi.
intention − Sleep hygiene  Cranial electrical stimulation
education
 Energy fields
 Summary
• Disturbed sleep has a
bidirectional relationship with
disease processes in older adults
such as depression, anxiety,
heart disease, hypertension, and
diabetes, and with many
medications.
• Treatment requires a holistic
approach.
• Sleep should be routinely
assessed and monitored in older
adults.
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