Physical activity and aging, with a focus on falls, was the order of the enjoyable and highly informative evening of Prof. Dawn Skelton’s inaugural lecture at Glasgow Caledonian University. In Prof Skelton’s career she has made a massive contribution to her field and it was wonderful to see how her work has evolved from initial lab work into in integration into normal clinical practice, truly inspirational!
Therefore, the evening is difficult to sum up in a short blog! I think the main message is you are never too old, or too young, to start reducing sedentary behaviour and increasing physical activity in order to have a happier, healthier older age. To achieve this we are ideally looking to meet the guidelines of 150mins of moderate intensity physical activity per week made up of bouts of activity of at least 10mins, along with strength training and balance training on 2 days of the week…. And reducing sitting time!! Of course, it was also an honour to have our work cited in Prof. Skelton’s lecture (http://www.mdpi.com/1660-4601/10/12/6645).
- 59% of older adult’s report sitting for more than 4 h per day
- 67% of the older population are found to be sedentary for more than 8.5 h daily when objectively measured
All of a sudden its Autumn! At the beginning of October, I attended the AHP Agents for Change Conference in Edinburgh and presented my poster on “Prevalence of Sedentary Behaviour in Older Adults”. The conference was well attended and full of exciting and interesting workshops and presentations.
At the end of October, we were lucky to have a visit from Dr Mark Tremblay,CHEO. He gave a fabulous lecture on sedentary behaviour focusing on their research in childhood and adolescent sedentary behaviour. Otherwise, I have been busy data collecting for my main study with some lovely older adults.
An ActivPAL device measures free-living activity and can record activity continually for more than 7 days. To allow for 24/7 activity monitoring the ActivPAL should have a waterproof covering. This can be done quickly (in less that a minute) and easily using a heat sealer device.
You will need:
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Stiff, Sore, Sluggish?
If you sit for long periods in the day, this can lead to stiffness, pain and feelings of low energy. Breaking up your sitting time with short periods of activity at regular intervals in the day can help to reduce these difficulties. Where you start will depend on your current sitting routine. Think about breaking up your sitting periods every 30 to 60 minutes with 3 to 5 minutes of activity. Take time to plan your day, here are a 7 ideas to get you started:
1. Stand up each time you answer the telephone. Perhaps try marching on the spot during your telephone conversations.
2. If you like watching TV, stand, step and stretch at each advert break.
3. Do some activity between book chapters. You might like to reflect on the chapter as you have a little walk around the room.
4. Use prompts to remind you of your goal to change your sitting time. This may be points in your daily routine, such as after meals, or you may wish to set a timer that will go off at set periods of time in the day.
5. Take advantage of the summer weather and take short walks outside frequently in the day.
6. Involve others and tell people what you are doing.
7. A little addition to all knitting patterns:
a. Knit one
b. Pearl one
c. Stand one…
If you feel it is important to change your sitting behaviour, what ideas will you use? What ideas can you come up with?
Start where you are, do what you can, use what you have!
I attended the launch of the new Physical Activity for Health Research Centre at The University of Edinburgh on the 29th January 2013. It was great to hear Professor Nanette Mutrie’s vision for the future of the group. Professor Fiona Bull gave an excellent account of the global situation focusing on the 7 investments that work for physical activity:
1. Whole of School Programmes
3. Urban Design
4. Engagement with Individuals with Non-Communicable Disease
5. Public Education
6. Community Wide Integrative Interventions
Investment Document: http://www.globalpa.org.uk/investments/
I was also very grateful to the team for giving me the opportunity to share my poster presentation: Amount of Sedentary Behaviour in Older Adults