Activity Suggestions

Brain Fitness • Zoo tour Brain Fitness is a popular topic among • Historic walking tour of homes, older adults. Here are some ideas to incor- museum, town square, etc. porate brain fitness as part of your Senior Day event. Copy the brain fitness senior • Designated location walk—to and health information handouts to distribute at from a place of interest or an event your event. • art gallery or exhibit • Tai Chi demonstration. Recent research • band shell featuring live entertainment shows that this ancient Chinese exercise • Mall walk with incentives at may help improve mental health and checkpoints or after each lap activity. • Scavenger hunt/treasure hunt • Brain Healthy Foods. Invite a local medical/health expert to discuss how Exercising certain foods can help maintain your brain health. The following exercise activities are organized into three groups, based on the • Physical Activity and Brain Health. primary benefit derived from the exercise: Recent studies show regular physical aerobic, strength, or flexibility. You might activity can help brain health. Invite a want to offer at least one activity from each local health educator to discuss the ben- benefit group to emphasize the importance efit of regular exercise for brain fitness. of cross-training. Walking • Aerobic exercise for cardiovascular strength, weight management, • Scenic walk. Through a public park, and endurance with checkpoints along the way. At each • aerobics/step aerobics station, participants answer health ques- tions and get their walk/run log stamped. • low-impact aerobics • Jazzercise® • Fitness trail with exercise stations ® along the way • Tae Bo /cardio-kickboxing/martial arts • interval training Laps around an outdoor or indoor track • • bicycling—group ride on a bicycle path • “Dog walk/run” to a dog park or pet • Spinning® class store, with healthy treats and fresh • jumping rope water for all • rowing • Nature walk led by a local expert: • identifying flower and tree species at a botanical garden • bird watching at a park, lake, or river • squash • Resistance training for strengthening bones, muscles, and tissues • table tennis • professional equipment • Miscellaneous sports • hand weights or soup cans • billiards • Thera-Band® exercise bands • Nintendo® Wii™ video games • resistance tubing or rings • bowling • Flexibility, range of motion, balance, • archery and strength • golf • bending and stretching/sculpting • low ropes course • Tai Chi • Outdoor/lawn games • Pilates • fishing • Yoga • croquet • balance boards • bocce ball • combined Yoga/Tai Chi/Pilates • lawn bowling • Martial Arts: Judo, Jujitsu, Karate, • shuffleboard Kendo, Kung Fu, or Tae Kwon Do • horseshoes ® Recreational Sports and Games • Frisbee golf • lawn darts This section contains many ideas for recreational sports and active games. • Active games for fun These activities can be organized as • relays/races drills, workshops, tournaments, or - carrying an egg on a spoon noncompetitive games. - stacking cups • Team sports - hula hoop rolling • basketball - passing the baton • softball • capture the flag • soccer • parachute fun • volleyball • water balloon toss • field hockey • musical chairs • indoor broom hockey • wallyball (an indoor variation Water Activities of volleyball) Water exercise is beneficial for maintain- • Racquet/paddle sports ing fitness, preventing injury, and for reha- • tennis bilitation. Each of these activities can be conducted as a group activity, as a demo, • racquetball or both. Invite participants to try a range • badminton of water activities that promote aerobic, strengthening, and flexibility exercises. • Swimming • Dance classes • recreational lap swim • ballroom dancing • stroking techniques • ballet/modern dance • treading water • tap • Water exercise classes • jazz/hip hop • water aerobics • belly dancing • water ballet • hula dancing • Aqua Toning using beach balls, kick- • ethnic dancing boards, styrofoam dumbbells, • clogging hand paddles, and “noodles” • line dancing • Aqua Dance with music • square dancing • Aqua Kickboxing • contra dancing (folk-style dance) • Aqua Pilates • swing • Aqua Yoga • folk dancing • Aqua Tai Chi • Party ideas—incorporate costume and • Other water exercises food into party theme • “wall” warm-ups and exercises • Country western • water-walking/jogging/running - square dancing Water therapy for: - line dancing: Macarena, Cha-cha • slide, Cotton Eyed Joe • injuries • Crazy dances • arthritis, diabetes, and other conditions - Hokey pokey • Water sports/games - Chicken dance • scuba/snorkeling - Conga line • water volleyball - Bunny hop • water basketball - Mexican hat dance • dive for coins or objects • Dancing through the Decades • water polo - Roaring 20’s—featuring the Charleston • Water safety - Sock hop—featuring the Twist • lifesaving techniques demo/class - Disco fever—featuring the Hustle Dancing • Contests • limbo You may want to offer one or more types • dance-a-thon of dance classes, have a dance party, or contests. Props and costumes always • rock-a-thon in rocking chairs add interest. Health Information Activities • how to prepare for surgery If you will have seniors in different age • grief management groups, select a broad-reaching topic or • obesity consider addressing two issues simultane- • loneliness/social interaction issues ously that will appeal to different ages. Safety/Prevention Health information topics can be covered • with a speaker, panel discussion, question • exercise safety and answer session, demonstration, or a • healthy back exercises combination of these formats. • taking care of your feet • Medications • skin health: mole mapping and • understanding over-the-counter skin assessments pain products • dental health and hygiene • managing your “meds” • stroke prevention/quick response • medication interactions with • preventing falls certain foods, beverages, and - fall-proofing your “living quarters” herbal supplements - safe footing/footwear • discussion of routine vaccinations, - balance exercises boosters, etc. • CPR/Heimlich maneuver • Coping with specific issues/disorders • fire prevention and safety • Parkinson’s disease • disaster preparation • lupus • safe driving tips • SAD—seasonal affective disorder • safe travel tips • sleep disorders • crime prevention tips • edema management • self-defense • asthma • telephone scam prevention • Alzheimer’s disease and caregiver is- • identity theft prevention sues Exercise-related topics • urinary incontinence, bladder disorders • • warm-up/cool-down routines • arthritis (PACE – People with Arthritis Can Exercise) • buying the right athletic shoes • mental health/depression awareness • dressing for the weather • hormone replacement therapy— • correct breathing techniques is it for you? • benefits of cross training • make-up and hair care tips for cancer • target heart rate clinic survivors/people with skin disorders • do’s and don’ts of using light weights • fibromyalgia • how to find a health club • knee and hip replacement surgery— • proper use of therapy balls why are they so common • keep it up: exercising while traveling Screening and Testing Activities • home exercise equipment: The goal of screening and testing is to what do I need? increase awareness and highlight any needs • before/after testimonials from that may require further investigation by a seniors who have begun exercise rou- doctor or other professional—not to make tines definitive diagnoses of medical problems. • bike safety discussion—helmet fitting Participants will be most interested and • joint maintenance/flexibility concerns engaged by screenings/tests that provide immediate results or feedback. Certain • Miscellaneous screenings, of course, should be kept • training for a fitness event—marathon, confidential: for example, cancer, weight, triathlon, walkathon body fat, and memory diagnostics. • memory sharpening tips You may want to consider including any of • living will the following screenings/tests: • myths and facts about alcohol arthritis assessment consumption • back problem risk assessment • advances in medicine • • new health and fitness products on • blood glucose the market • blood pressure • latest health and fitness books, • BMI (body mass index) calculations cookbooks, CDs & DVDs body composition/body fat analysis • alternative health • - reflexology • breast cancer - acupuncture • cholesterol - magnet therapy • coordination test - Reiki™—energy healing • dental exam/oral cancer screening - aromatherapy • diabetes testing • demystifying health insurance fitness assessment • Medicare drug coverage • flexibility, endurance, and strength testing • truths and myths about healthy aging • • the importance of laughter • foot assessment for bunions, proper arch support, nail disorders, etc. • health benefits of pets • finding reliable health information on • hearing the Internet • lung screening/pulse oximetry • senior respite or home help • memory diagnostic testing programs • osteoporosis analysis/spinal screening/ • presentation on organ donation bone density • financial planning strategies • keeping a health history • posture/gait analysis/balance • Eating strategies • prostate cancer • why mini-meals and “grazing” may be healthier than “three squares” skin cancer/melanoma • • healthier eat out/take out strategies stress level testing • • “guess-the-calories” contest • thyroid • safe dieting • vision and night blindness testing/ • kickoff a healthy weight-loss program cataract and glaucoma screening • how sound are popular diets? Assessing the Atkins Diet®, Weight Nutrition Watchers®, etc. Nutrition can be addressed through various • keeping a food journal formats including speakers, cooking demos, • fueling up for competition hands-on workshops, recipe distribution, games, and sampling. • Cooking with local chef/celebrity • empty nesters—cooking for one or two Healthy foods • • cooking tips for gluten-free diets/ • health benefits of fruits and veggies food allergies • healthy snacks • cooking healthy the vegetarian way • make your own trail mix • eating healthy the Mediterranean way • energy drinks • healthy grilling (focus on fish • healthy food sampling booth and veggies) • low-fat ice cream or frozen yogurt so- • great-tasting roasted vegetables cial (healthy toppings) • microwave or convection oven cooking • smart salad bar tips • cooking the low-sodium, • packing a healthy picnic basket low-cholesterol, low-fat way • healthy cookout options: turkey, soy, or • adapting recipes for diabetics veggie burgers • making high-fiber bread with • health benefits of green and black tea bread machine • Nutrition basics • adding whole grains to recipes • food supplements: What vitamins, • Miscellaneous herbs, and minerals do I need to take? • walk to a local grocery store, health • healthy portion sizes food store, or farmer’s market for a • fiber in the diet: how much is enough? discussion on preparation of healthy, • all about antioxidants creative, economical meals • boosting calcium content • healthy recipe exchange (each participant brings copies of a favorite • food pyramid discussion recipe, and leaves with a cookbook • reading food labels or collection of recipe cards) • food safety/food storage tips Relaxing and Socializing • stain-glass • Relaxation techniques • quilting • Massage/self-massage demo • jewelry making • therapeutic touch • sewing • meditation • knitting • mini-facials • Technology • Card and board games • computer workshop • Bunco • digital photography • Pinochle • wonders of the World Wide Web • Canasta • how to do genealogy research online • Bridge • how to use the latest high-tech gadgets • Jigsaw Puzzles • Entertainment • Mahjong • classic movie comedy and popcorn • Scrabble • comedian—live or videotaped • Chess/Checkers • magician/learning magic tricks • Bingo (calling out health terms) • juggler/group juggling • Other games for mental stimulation • fitness-wear fashion show • crossword puzzles/word searches/ • motivational/inspirational speaker word scrambles • Fine arts • Jeopardy • singing • Sudoku • instruments • trivia • local band performance • spelling bee (health terms) • local dance troupe • memory games • talent show - “Concentration” • senior exercise team (dancers, aerobics, - “Finish the Saying” marching, etc.), to demonstrate and/or - “Name That Tune” teach their moves - “Which Happened First?” • charades—relate to health/fitness (historical events) • writing poetry Hands-on art therapy • Community involvement • gardening • • flower, shrub or tree planting to • flower arranging beautify an outdoor space • painting • painting park benches or playground • ceramics/sculpture equipment • scrapbooking • helping older seniors with home • calligraphy maintenance tasks • woodworking Seated Activities for Special Needs - beach ball toss Many of the previous activity suggestions can - ring toss be adapted to allow seniors with special needs - darts to fully participate in your event. However, if - bean bag toss you really want to meet the needs of seniors - Frisbee® who have limited mobility, it’s important to ® - NERF offer forms of exercise specifically designed to be done while sitting. - horseshoes - hot potato Brainstorm for ways to adapt traditional fitness activities, and think about including - water balloons some of the activities below. Plan to have • Wheelchair specific activities plenty of staff and volunteers on hand to • sports pair up with special-needs seniors as needed. - basketball And be sure to let more active senior par- ticipants know they are welcome to try the - softball chair events, too. Seated exercise can be - kickball fun for everyone! - soccer • Seated activities - volleyball—try a balloon or • exercise while you sit beach ball - chair aerobics • bowling with weighted therapy ball - chair yoga or Pilates • obstacle course - in-chair swimmer’s workout • races/relays choreographed to a water tune • “walk ’n roll”—around a gymnasium - “airplane trip” stretching class— or fitness track chairs lined up flight-style • “nature roll”—around a nature center - Simon Says with stretching or you can set up your own - sing-along with upper body stretches • partner exercises: seated palm-to-palm pushes, gentle tug of war, etc. (pair up - free weight workout for upper body two special-needs seniors or a senior with - resistance training with elastic a staff member/volunteer) exercise bands, towels, or dumbbells Miscellaneous - finger and hand stretches • • raised-bed or container gardening class - grip ball exercises • wading pool “fishing” • armchair dancing (e.g., “sit down polka” with leader to call moves) • raking designs for an Oriental sand/rock garden • throwing games—moving chairs farther apart after each toss • motivational talk by a wheelchair athlete - hard boiled egg toss Ideas for Organizing Your Activities

Themed Event activity. Some additional fundraising ideas include: For this approach, you would first select a fun theme and then plan all of the activi- • Sports-a-thon ties, food, music, decorations, etc. around • pledge per home run, basket, goal, it. Examples of overall themes include the “hole in one,” etc. following: • Arts and crafts projects for sale • Ocean theme • Healthy baked goods sale • seafood snacks and recipes • get residents to sign up ahead of time • meditation to ocean sounds to bring a healthy treat for sale • aquatic exercise • Ring toss or a similar game • aromatherapy with a sea scent • sell throws (e.g., three for $1) to win • facials with sea ingredients small health-related prizes • Eastern influences • healthy Asian recipes Noncompetitive fun • lecture on acupuncture This approach emphasizes the importance of • tai chi class just getting seniors up and moving. • introduction to Feng shui Keep it light, fun, and noncompetitive! • sand raking workshop Some ideas for this approach include: • Spa day • Not keeping score of games • Yoga, tai chi or other quiet activity • Adding a funny twist to a game • blood pressure check (e.g., running bases in reverse order) • back massage (chair or table) • foot massage and podiatric screening Health fair • nutritious snacks and beverages served You may want to include a health fair at a juice bar where participants can be screened for • facial/skin care presentation various health problems, make contact with local or national organizations, and pick up Fundraising useful health and fitness information. A health fair could be set up as the main The main activity of the day could be a event or as a sub-event. fundraiser such as a walk-a-thon, dance-a- thon, bike-a-thon (on stationary bikes), or If your organization is a hospital, you prob- a swim-a-thon. Or, you may decide to have ably have all of the people and equipment just one of the sub-events as a fundraising you need to set up a successful health fair. If you don’t, you might propose partnering with a nearby hospital, senior center, etc. to Invite a Speaker pool your resources. One way to entertain your participants Alternatively, you can contact the following is to hire a speaker to talk at your event. organizations requesting them to send A speaker could be anyone—a local representatives and/or free publications to celebrity, an athlete or fitness instructor, your fair. (Look for listings in your local a health expert from your town, etc. phone directory.): This can offer a good break from • A local Medicare office physical activity, or allow your less active participants a chance to get involved. • Area health insurance plans • Local chapters of the: Tips for Lining Up a Speaker • American Diabetes Association Before contacting potential speakers, • Arthritis Foundation • know the date and time of your event, • American Cancer Society as well as the probable size and make- • American Heart Association up of the audience. • American Red Cross • Know your budget for speaker fees. • Local pharmacies Will you be working within a fixed bud- • Specialists get, or raising money through fundraising or sponsorships? Finding a speaker who is • optometrists for vision screenings and located nearby will keep costs down. For eye glass adjustments/cleanings community speakers, try local colleges or • podiatrists for foot screenings hospital speaker bureaus. Other health and/or senior-related • • Be sure to choose a presentation that organizations will suit the room size and the available Also, invite a variety of local groups/ video, sound and stage equipment. organizations to run booths at the health Discuss these factors with potential fair, for example: speakers. • Park departments and other • Interview each candidate, and if possible, organizations offering fitness programs view a video of his or her presentation. • Special-interest senior groups (dancing • Have a letter of agreement between groups, walking clubs, etc.) your organization and the chosen • Organizations seeking senior volunteers speaker(s), confirming the date, time and length of presentation, the topic, • Activity groups sponsored by local the agreed-upon fee, cancellation houses of worship policies, and other particulars such as • Community colleges offering courses whether the speaker may sell products that would interest seniors at the event. If staffed booths aren’t possible, create • Before the event, be sure to give the an attractive display of brochures on each speaker adequate background on your health topic. organization, the event, and the audience. Team-building games Location-specific event Team-building games incorporate physical With this approach, activities are selected activity, fun, and a forum for socialization and based on the location of the event. Examples relationship building. These types of games of location-specific events include: are best played among the residents of a The local mall retirement community or between the resi- • dents and the staff of a retirement community • invite mall merchants with health or nursing home. Below are two examples of and fitness related merchandise to team-building games. do demonstrations, fashion shows, or store tours. Blanketball (8-24 players): Divide the • set up a health fair group into two teams. The members of each team spread themselves out around the • organize a fitness walk with fitness edges of the blanket, holding it with both stations along the way hands. One team places a beach ball in the • The park center of the blanket and propels it over the • noncompetitive sports games net. The other team tries to catch the ball • fishing derby and then sends it back over the net. Teams have to move as a unit to position the blan- • park clean-up ket under the place where they anticipate • kite flying the beach ball will land. • healthy picnic lunch Team Cheer: For an event with games, relays, etc., have each team make up a team Preparing a mall scavenger hunt: cheer (preferably with movements) that Develop a list of health and fitness items they will use throughout the day. and the stores where they are to be found. When participants find specific items at each store, they receive a sticker. The team Intergenerational participation with the most items by the end of the time limit is the winner. This approach focuses on getting seniors involved with younger generations. Activities could be organized between se- Incentives and rewards niors and: This approach emphasizes using incentives • Family members—children and/or and rewards for seniors to get involved in as grandchildren many event activities as possible as well as to be more active on a daily basis. The follow- Students from local schools • ing are ideas for motivating participants at • Members of youth groups your event: • Girls Scouts • Provide each person with an activity • Boy Scouts card or “passport” • Indian Princesses • after completing an activity, the card • Local youth sports teams is stamped in the appropriate place. • participants receive 1-5 raffle • Ask residents to write a testimonial tickets—based on the number of about their exercise routine and how activities completed. it has changed their lives. Publish • those with completed cards are testimonials to be distributed at the eligible for the grand prize drawing event. at the end of the event. • Plan your health fair as the big • Have a poker walk at the health fair. finish of a week/month of pre-event • hand out one playing card at activities. When participants register each booth in advance, give or mail each person • after collecting five cards, one can be an activity calendar with boxes for discarded for each new one (always each day’s health/fitness activity (to be keeping five cards in their hand). stamped upon completion). For example, • at the end, players turn in their cards— one day’s activity could relate to safety, the best poker hand wins a prize. another to arthritis, diabetes, cardiofit- ness—use your imagination! At the end • Issue fitness dollars after an activity is of the week/month on National Senior completed. (At the end of the day, partici- Health & Fitness Day, participants are pants can cash them in for healthy prizes.) awarded prizes depending on how many • Remind participants that walking the activities they completed. fair is good exercise. • Post encouraging signs: “Once around the fair and you have walked a mile!” “From the first table to this point, you have burned X number of calories!”

Brain Fitness Resources Here are some resources if you are interested in brain fitness for your Senior Day event. Contact us if you need more help. 1. Terry Stickels is a well-known author and speaker on brain fitness. Visit his Web site for more about his brain fitness programs and materials: www.terrystickels.com 2. Here are several companies that offer brain fitness programs and resources. (These are listed in alphabetical order.) • CogniFit — www.cognifit.com • Dakim — www.dakim.com • Lumos Labs — www.lumosity.com • NeoCorta — www.neocorta.com • PositScience — www.positscience.com • Sharpbrains — www.sharpbrains.com