Self-Care
True or False: Laughing is a form of self-care
True
Studies have shown that laughing decreases pain, may help your heart and lungs, promotes muscle relaxation, and can reduce anxiety. Positive emotions can decrease stress hormones and build emotional strength.
What food group does chicken fall under?
Protein
Name one fall risk
Poor balance
Pain
Fear of falling
Inappropriate foot wear
Medications
Clutter/hazards
Dim lighting
What is the recommended amount of physical activity for older adults?
150 minutes of moderate-intensity aerobic activity a week (for example, 30 minutes a day, 5 days a week) or as much physical activity as your ability/condition allows
Which blood type is known as the universal donor?
O-negative
Name three forms of self-care
Taking care of oneself (grooming & personal hygiene, taking time away from others, vacation)
Engaging in self-care activities (i.e. facial, massage, nail salon, going for a walk)
How many cups of water should a woman drink per day?
When walking with a cane, you should always hold it on your:
A. Weaker side
B. Stronger side
What is an example of an Endurance and/or Aerobic Exercise?
Any of the following Answers are correct:
Brisk walking/jogging
Yard work (mowing/raking)
Dancing
Swimming
Biking
Climbing stairs
Playing tennis
At what age should woman begin to receive mammograms?
Studies have shown that woman should start to get annual screening mammograms between the ages of 40-50 y/o
Name three healthy coping mechanisms
Journaling
Meditation
Talking to someone (i.e. family, friend, therapist)
Deep breathing
Engaging in leisure activity to distract oneself from problems (i.e. art, sports, walking)
Name at least 3 signs and symptoms of dehydration
Any of the following Answers are correct:
dark colored urine
• frequent urination and only pass a small amount
• dry mouth or coated tongue
• constipation or small and hard stools
• dry skin
• frequent urinary tract infection
• headache
• confusion
• dizziness or lightheadedness after standing up
• fast heart rate
• dry eyes
Finish the sentence: Falls often occur when people lose their _____
Balance
What are the 4 types of exercise?
Endurance (or Aerobic)
Strengthening
Balance
Flexibility
What are the names of the Three Stooges?
Moe, Larry and Curly
How much sleep is recommended during older adulthood?
The National Sleep Foundation guidelines advise that people over 65 should get seven to eight hours of sleep each night
Name at least 3 causes/risk factors for dehydration?
Any of the following answers are correct:
Chronic conditions such as Diabetes, kidney disease, or Dementia
Certain medications
Mobility issues that may decrease ability to obtain water for self
Working/exercising in the heat
Illness (loss of fluids through vomiting/diarrhea)
Name 1 piece of equipment and/or device that may help with impaired balance & 1 piece of equipment and/or device that may be installed in your home to reduce a risk for falls:
Walker
Rollator
Wheelchair
Grab bars
Toilet commode
Shower chair
Name at least 3 health benefits of exercise/physical activity.
Maintains ability to live independently
Reduce risk of falling/fractures
Reduce health risks of heart disease, high blood pressure, diabetes, colon cancer, etc.
Reduce symptoms of anxiety or depression and improve mood/feelings of well-being
Helps maintain healthy bones, muscles, and joints
Assists in maintaining or losing weight
Which president resigned in 1974 over the Watergate scandal?
Richard Nixon
What are the eight dimensions of wellness?
The Substance Abuse and Mental Health Services Administration (SAMHSA) has identified eight dimensions of wellness to focus on to optimize health. The eight dimensions include: emotional, spiritual, intellectual, physical, environmental, financial, occupational, and social.
What are the five food groups?
1. Protein
2. Vegetables
3. Fruits
4. Grains
5. Dairy
What is the difference between an intrinsic and extrinsic risk factor to falling?
Intrinsic: Behavioral choices and/or changes within our body that increase our risk of falling.
Examples include: Impaired balance, medical diagnosis (Parkinsons, stroke, arthritis), impaired vision, lower body weakness, medicines, foot pain.
Extrinsic: Environmental hazards in our home or community
Examples include:
Throw rugs and loose carpets, clutter, lighting glare, thresholds, broken or uneven steps.
What chemicals does your body release during exercise?
What are Endorphins?
Endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body.
Which famous singer of the 40s and 50s had the nickname 'Ol' Blue Eyes'?
Frank Sinatra