M16_MURR8663_08_SE_CH16.QXD
644
5/28/08
2:33 PM
Page 644
Unit IV The Developing Person and Family Unit: Young Adult Through Death
The Activity Pyramid
Cut
down on
Watching TV
Computer
games
Sitting for more
than 30 minutes
at a time
2–3 times a week
Leisure activities
Golf
Bowling
Softball
Yardwork
Aeorobic exercise
(20+ minutes)
Brisk walking
Cross-country skiing
Bicycling
Swimming
Walk the dog
Take longer routes
Take the stairs instead of
the elevator
FIGURE
Flexibility
and strength
Stretching/yoga
Push-ups/curl-ups
Weight lifting
3–5 times a week
Recreational
(30+ minutes)
Soccer
Basketball
Martial arts
Hiking
Tennis
Dancing
Everyday
(As much as possible)
Be creative
in finding a
variety of ways
to stay active
Walk to the store
or the mailbox
Work in your garden
Park you car further away
Make extra steps in your day
16-5 Activity Pyramid.
Copyright © 1997 Park Nicollet Health Source® Institute for Research and Education. Reprinted by permission.
Client Education
Guidelines for Walking Exercise
1. No single program will work for all elders. Determine first
the meaning and perceived value of exercise among
sedentary elders before developing the following plan.
2. Begin, if previously sedentary, by walking slightly above a
stroll for 15 to 30 minutes.
3. Aim to walk a mile in about 15 to 20 minutes. Then build
to 2 miles in 30 minutes.
4. A “training heart rate” is 60% to 90% of your fastest pulse
rate per minute.
• Subtract age from 220.
• Multiply the result by 0.6 and 0.9 to get the bottom
and top of target zone for aerobic training.
5. Walk 3 to 5 times a week, with a heart rate in the target
zone for 15 to 60 minutes.
6. Develop a strategy to ensure a commitment to walking.
7. Wear shoes with a firm heel cup for stability, a rocker sole
for smooth heel-to-toe motion, and plenty of toe room
for push-off. Wear loose, comfortable clothing.
8. Maintain erect posture; lean forward from the ankles, not
the waist. Keep head level and chin up.
9. Keep elbows bent at a 90-degree angle and swing arms
at the shoulder. The hand should end its forward swing at
breastbone height. On the backswing, the upper arm
should be parallel to the ground.
10. Stretch before and during the walk and keep a long,
smooth stride during the walk.