unit 1: setting the foundation - thrive€¦ · lesson 1 setting the foundation: breathing and...
TRANSCRIPT
Get Moving
KAISER PERMANENTE SAN JOSE
LESSON 4
1
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Home Practice Review
Explain pacing to your loved
ones or friends
Write down 1 activity you plan on pacing this week. • List day and time
of activityContinue your movement practice• Aerobic• Mindful
Movement
2
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Key Concepts for Today
3
Aerobic activity is one of the best ways to decrease pain sensitivity
You can get where you need to go by• Taking baby steps • Forming ‘tiny
habits’
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
What is aerobic activity?
It’s NOT a marathon!
4
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
What is aerobic activity?
Continuous movement that will …
Warm you upIncrease your breathing rate
Increase your heart rate
5
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
What is aerobic activity?
10 minutes three times a day (or 30
minutes) is minimum amount of
time to get the benefits!
11-Minute Chair Cardio Workout(Spark People)
6
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Aerobic Activity: What’s In It for Me?
Lowers risk for• Dementia• Diabetes• Depression
and anxiety
Improves • Heart health• Sleep• Mood and well-
beingReduces pain
due to arthritis
Aids in body weight maintenance
7
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Aerobic Activity and Chronic Pain
Reduces Pain• Releases endorphins
✓ Body’s natural pain medicine
✓ Runner’s high (happy hormones)
• Decreases nerve sensitivity
Promotes changes to the brain
(neuroplasticity)
Reduced need for • Medical visits• Pain medications
88
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Program Overview
Class Physical Therapist led lessons
Lesson 1 Setting the Foundation: Breathing and Posture
Lesson 2 Nerve Sensitivity
Lesson 3 Pacing
Lesson 4 Get Moving
Lesson 5 Neuroplasticity
Lesson 6 Brain’s Map of the Body
Lesson 7 Emotions and Balance
Lesson 8 Self Help Tools
9
MOVEMENT EXPERIENCE
10
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Picking something up from the floor
LungeHalf KneelSquatting Golfer’s Pick
11
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Posture Review
Standing Seated
12
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Change positions frequently
Seated at meeting Standing at meeting
13
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Reaching & twisting with upper body
14
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Reaching and twisting with upper body
15
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Aerobic Activity Example
• This week I will do water aerobics (what) 30 minutes. (how much) with
YMCA class (with whom) at 9:00 a.m. (when) on Saturday (how often).
• My reward for accomplishing my goal will be: sit in sauna.
• How confident am I that I can do this? (1 = not at all confident, 10 = very
confident):
This week’s goal:
1 2 3 4 5 6 7 8 9 10
16
© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Home Practice Options
Continue your movement practice• Aerobic — choose a cardio
activity you enjoy and write down what time/day you plan on doing 10 minutes of this activity
• Mindful Movement — choose a functional movement, practice it by scheduling a time in your calendar
Explain pacing to your loved
ones or friends
Write down 1 activity you plan
on pacing this week. List day and
time of activity
17