Senior Saints Healthy Living Programme
If you are over 60 years of age, looking after your health becomes ever more important. We are all at risk of developing illnesses but the risk increases as we get older.
Age related illnesses such as osteoporosis, high blood pressure, high cholesterol and coronary heart disease, to name a few, can be combated with regular exercise and maintaining a healthy diet.
You should aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking every week, and muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
The TNS FC Foundation offers specialised exercise classes for this age group including:
Postural Stability Classes:
Postural Stability Instruction (PSI) is the only evidence based exercise that provides proven outcomes for frequent or recurrent fallers.
If you have fallen in the past 12 months you are not alone. Every year 35% of over 65’s experience one or more falls and 45% of people aged over 80 who live in the community will fall each year. Following a fall, less than 50% of over 65’s will regain their former level of independence.
The Postural Stability Exercise Service will not only support you to improve muscle strength, balance and confidence it will also support you to access wider health and wellbeing services, enabling you to gain the greatest benefits from the programme. However, there are certain expectations of you and you must not only commit to 20 one hour classes but also commit to an individually tailored exercise programme which you will undertake at home for a minimum of 6 months.
The Otago exercise programme is designed specifically to prevent falls. It consists of a set of leg muscle strengthening, balance retraining exercises (progressing in difficulty) and a walking plan.
The programme was developed and tested in 4 randomised controlled trials and 1 controlled trial. It has been evaluated using meta-analysis in 1016 people aged 65-97 living at home both in the research setting and routine health services and has demonstrated effectiveness in reducing falls and injuries by 35%.
The Otago exercise programme is designed to improve strength, balance and confidence. It can be successfully delivered by a physiotherapist, nurse trained by a physiotherapist or a qualified technical/postural stability instructor.
The programme’s cost effectiveness has been established in 2 healthcare settings and is most beneficial in high risk groups (over 80, previous falls).
Exercise to Music – Seniors