American Association for Physical Activity
and Recreation - Indianapolis, IN
March 19, 2010
Jane Roy, Brian F. Geiger, Tami Blaudeau
Physical and Health Education
Program Content
 Incontinence: overcoming
an exercise
barrier – prevention and informational resources for
healthy aging
 Senior
Swing! - learn the basic steps and health
benefits of ballroom swing dancing
 Chair Yoga – benefits, breathing, postures,
visualization exercise
Roy Geiger Blaudeau 2010
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Brian F. Geiger, EdD, FAAHE
Professor
bgeiger@uab.edu
Maintaining Independence
Be active – stretch, walk, swim, climb stairs
Eat healthy foods for meals and snacks
Seek hobbies and recreation
Get help for urinary incontinence and
mobility problems
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Determinants of PA
 Physical
Activity Readiness
Questionnaire (PAR-Q)
• 7 questions to assess PA readiness
• Emphasis on cardiovascular and bone health
• Does not address social stigma, embarrassment
 CDC
(1995). JAMA; 273:402-407
• Physiological, behavioral, and psychological
variables are related to PA
• Confidence in PA ability, perceived barriers, & PA
enjoyment are strongly related to participation
Roy Geiger Blaudea 2010
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Aging, PA and Disability
 Activity
impairment significantly associated
(p<0.001) with lower urinary tract symptoms
(Kannan, et al., 2009)
 “Frail
older person” - clinical phenotype
combining PA, mobility, balance, muscle strength,
motor processing, cognition, nutrition, and endurance;
associated high medication use and being homebound
or institutionalized; and high risk of intercurrent
disease, increased disability, hospitalization, and death
(Ferrucci, Guralnik, Studenski, et al., 2004)
Roy Geiger Blaudea 2010
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Urinary Incontinence
 Accidental
loss of
 Not
a sign of
urine
healthy aging
 Affects >15 million
 Related to
Americans
withdrawal from
 More common in
work and social
women than men
activities
 5 types: Stress, Urge,  A common reason
Mixed, Overflow &
for nursing home
Functional
placement
Roy Geiger Blaudea 2010
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Behavioral Treatment
Diet
 Limit
caffeine drinks and food
 Increase water intake to 6-8 glasses daily
Bladder training
 Record
fluid intake, times of urination,
and when accidents occur
 Practice “timed urination” while awake
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Behavioral Treatment
Bladder retraining
 Learn
to increase urine in bladder and time
between urinations by 15-30 minutes weekly
 Goal is to urinate every 2-4 hours while awake
Regular practice of Kegel exercises
 Strengthen
sphincter and pelvic floor muscles
through contracting and relaxing
 Stop or delay accidental urination
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Knowledge is Power!
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http://www.nia.nih.gov/
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UrologyHealth.org of The American
Urological Association Foundation
Website: www.urologyhealth.org
Tel. 1-800-828-7866
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Available in AL for
•AARP Medicare Complete through
SecureHorizons
•HealthSpring
•Humana members
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Medline Plus at link: http://medlineplus.gov/
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HealthInfo Net of AL at link:
http://apps.nlm.nih.gov/medlineplus/local/alabama/homepage.cfm?areaid=3
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Tami Blaudeau, PhD
Assistant Research Professor
blaudeau@uab.edu
Ballroom dance may refer to almost any type of social
dancing as recreation
 Set of partner dances enjoyed both socially and
competitively worldwide
 Its performance and entertainment aspects are
widely enjoyed on stage, in film, on television
2 main styles in America
 Smooth (Waltz, Tango, Foxtrot, Viennese Waltz)
 Rhythm (Cha Cha, Rumba, East Coast Swing, West Coast Swing, Bolero, Mambo,
Samba)
A number of historical, local and national dances that
are not ‘strictly ballroom’, but rather "fun" although
"non-traditional” (hustle, salsa, merengue, west coast swing,
Argentine tango, lindy and Hip Hop)
Eighteenth-century social dance.
Translated caption: A cheerful dance awakens love and feeds
hope with lively joy (Florence, 1790).

Social dancing is an activity that can be traced
back to three sources:
Aristocratic Courts of Europe
International Society
Early Cultures
During 20th century, African and Caribbean
rhythms and movements increasingly influenced
social dancing.
 SWING, the jitterbug, the twist, boogie, and disco
dancing all share a free and improvised movement
style and a repetitive, percussive rhythm.

• Swing dancing is a favorite American past time with a recent
resurgence in popularity. Swing could be a natural descendent of
the Lindy hop, Fox Trot, Charleston, and even the Waltz and the
Tango
Dance is an excellent choice for a
lifetime PA!
 Flexibility
 Strength
Endurance
 Sense of Well-Being

FREE Dance steps and videos:
http://www.learning2dance.com
http://www.centralhome.com/ballroomcountry/dancesteps.htm
http://www.dancekc.com/videos.html
Waltz: http://www.youtube.com/watch?v=ju60OYcgjV0
Cha Cha Cha: http://www.youtube.com/watch?v=dOahDKfKWYo
Teaching tools:
Free lesson plans http://www.teachnology.com/teachers/lesson_plans/arts/dance/
Syllabi, Coloring Sheets, Curricula etc http://www.abcfordance.com/
DVDs and videos
http://www.anyonecandance.com/
http://dancevision.com/store/dvds/absolute_beginners/
Books:
‘Quickstart to Social Dancing’ by Jeff Allen
Basic Steps:
Walks, Side Step, Rock Step, Triple Step,
Chasse’s, Balance Step, Pivot Steps, Box
Step
Important Concepts:
1) rhythm
2) directions of dance
3) stylization
ABBREVIATIONS:
COMPONENTS***
M=MALE
F=FEMALE
B=BOTH
L= LEFT
R=RIGHT
X=NUMBER OF REPEATS
BASIC= 123,123, ROCK STEP
1. HAND POSITION:
F=L hand on M upper arm/shoulder
B=relaxed hand hold at waist level
2. UNDERARM TURN:
BASIC X 2
B=face to face hand hold
F spins R on 3rd Basic
Rock Step X 2
There are some characteristic
steps that can distinguish the
original swing style from its
many variations. True West
Coast Swing uses a 6-beat
pattern, and can be danced to
almost any kind of music. It
stays within a contained area,
due to its steps. East Coast
Swing is really another version
of the Lindy hop. It also works
in a pattern of 6 beats, and
basically consists of stepping
side to side, with a step back on
every third beat.
Jane Roy, PhD
Associate Professor
jroy@uab.edu
 Increased
circulation
 Relief from joint pain or arthritis
 Emotional healing and creating a positive
outlook
 Normalizing blood pressure
 Decreasing emotional and physical stress
 Relieving tension or discomfort

There are many different styles of yoga being taught and practiced
today.

Program for seniors who are at risk for falling or for anyone in a
wheel chair or with limited mobility.


Postures can be modified from fully supported (i.e. seated) semisupported standing (e.g. chair, wall, stability ball) and unsupported
modified postures/asanas
The entire sequence can be done in 10-20 minutes depending on
number of repetitions. Allow a few minutes at the end of the
sequence to sit quietly in meditation…
Postures/asanas
Breathing exercises
Visualization, meditation and relaxation



Check with your doctor before starting yoga,
especially for those who are inactive, have chronic
conditions (e.g. hypertension), spinal disk problems
and glaucoma as some poses might be
contraindicated (e.g. twists, inversions)
Inform yoga instructor of medical issues, who
should give choices for modifications so there is an
atmosphere of self responsibility and awareness .
Listen to your ‘inner voice’, the postures should feel
comfortable not painful

Sit at front edge of chair (use the back of a chair for support, if necessary).

Place hands on thighs and lengthen spine upward.




‘Sitting bones’ (ischial tuberosities) should be contacting the chair
firmly and evenly, but without gripping or tension in the buttock
muscles.
Abdominal muscles should be pulled in, toward your back. No
slouching!
Y our gaze should be forward, neck tucked slightly inwards.
When we practice sitting, we can take time to unwind the body/brain
and observe the breath.

Observe your natural breath.

Begin to deepen, lengthen and extend that movement.

Place hands on ribs and abdomen.

Slowly exhale, gently pull belly/abdomen in.
Visualize the breath as a smooth continuous wave like pattern:
Inhalation
 Take a deep breath in (inhale) – feel abdominal cavity, then rib
cage expand as breath moves up from the navel, to chest and throat

Exhalation
 breath moves down from the throat, to chest and navel, gently
pulling abdominal cavity in. Every time you breathe out, imagine
that you are releasing any negative emotions, tension and thoughts
 Sunrise
breathing
 Neck, shoulder, wrist and ankle rolls &
flex/ext
 Wrist flexion and extension
 Cat/cow
 Seated twist
 Prayer seated twist
 Overhead lateral side stretch
 Inverted prayer lateral side stretch
 Eagle
 Chest
expansion
 Shoulder
stretch
 Hamstrings
 Nose
 Half
and seated twist
to knee
lotus groin stretch
Lunge
Warrior
I
Warrior
II
Extended
Crescent
Frog
lateral angle
 Rhythmic
limbering toe to heel
 Modified Tree
 Modified
Dancer
 Chair
Use chair/wall for support
Tense and relax muscles
Rub palms together
Massage temples
Imagine/visualize a ‘happy place’
Namaste
Thank you