Sleep Health
Name 2 ways to improve your sleep
Increase physical movement, adapt the room environment, create regular bedtime routine, eliminate long naps, reduce mental stress
What is the exercise you can do to both strengthen your body balance for falls, and/or to promote better sleep?
yoga
Name something that decreased as you age surrounding nutrition
“thirst”
What wellness activity did we do regarding stress management?
aromatherapy socks
What is the first thing you do if you fall?
sit and collect yourself, examining if you are injured
What is the ideal nap length?
20 Minutes
What are two ways Pilates promotes physical wellness in your body?
balance, strength, coordination, mindfulness, endurance, range of motion, etc.
Which food group should be prioritized to maintain muscle mass
protein
What is one breathing technique used to calm down a heart rate
Square breathing, diaphragmatic breathing, pursed lip breathing
Name 2 home adaptations you can make to help prevent falls
Correct answers approved by leaders
What was the purpose for the creation of dream catchers?
"Dream catchers originate from the 18th century. Indians used them to capture beautiful dreams and let nightmares disappear with the morning sun. They believe that only good dreams will be trapped in the yarn and stay along the feather to the sleeping person. The nightmare will pass through the hole and out the window."
What does it mean if chair-based exercise is used as part of a continuum of exercises?
That it can be adapted to be easier as individuals age to fit their physical abilities and needs at the time
Name 3 chronic illnesses good nutrition can play a role in preventing as you age
Answers approved by leaders
Name 3 different occupations/activities that assist in managing stress levels
Social participation, ADLs, IADLs, Leisure based activities
Why is catching your breath after falling so important
Bring the body back to a state of homeostasis so you can use collected energy to get up from the ground and call for help.
How long before you go to sleep are you supposed to turn off electronic devices?
At least one hour
Name 2 different leg exercises that assist in strengthening leg muscles
Sit to stands, leg extensions, calf raises, high knees
What should be paired with balanced nutrition to optimize healthy aging
Exercise
What is one way to naturally reduce stress levels without medical intervention?
Moving your body outside
What does the cycle of falling begin with?
the fear of falling
Lack of sleep can lead to what co-morbidities in humans? Name 3
Weight gain, HBP, diabetes, heart attack, stroke, memory problems, etc.
How long should older adults be exercising every day
at least 30 minutes a day
Name the 5 food groups that should be represented on a balanced plate
Protein, fruit, veggie, grain, dairy
What wellness group did we do towards the beginning of group that was proven by research studies to increase Quality of Life in older adults?
painting
What is the name of the exercise program completed in the falls prevention week? It included a warmup, exercise, and cool-down
Matter of balance