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SITLESS home exercise programs for older adults
With this exercise programs, we want to inspire older adults to exercise at home. They can use this exercise program as their main form of exercise or in addition to the exercise they may already include in their weekly routine, e.g. fitness classes, walking. The program includes a full-body workout and contains a combination of strength, balance and coordination exercises. Furthermore, an additional section about sedentary behavior (how to reduce sedentary behavior, frequently asked questions, and information on why it’s important to reduce sedentary behavior) is included in the end of the program. Three levels are designed with the possibility to differentiate the exercise to your functional level and training experience.
Level 1:
The workout in this brochure is meant for individuals with a minimal training experience who want to do seated exercises.
Level 2:
The workout in this brochure is meant for individuals with intermediate training experience who want to do seated exercises.
Level 3:
The workout in this brochure is meant for individuals with advanced training experience.
Background
Older adults aged 65 and over are the fastest growing segment of the World‘s population (World Health Organisation [WHO], 2011). Although prolongation of life remains an important public health goal, of even greater significance is the preservation of the capacity toRead more
Physical Activity (PA)
Physical activity has well documented health benefits (Pedersen et al., 2006). It is well established that physical activity plays a key role in the prevention of non-communicable diseases and disabilities among the elderly due to its close relationship withRead more
Sedentary Behaviour (SB)
Sedentary Behaviour (SB) is defined as any waking behaviour characterized by an energy expenditure ≤ 1.5 metabolic equivalent (METs) while in a sitting or reclining posture. The effect of SB on health is two-fold; firstly, the amount of time spentRead more
SITLESS Consortium
FUNDACIÓ SALUT I ENVELLIMENT (FSIE) Brief description: The Fundació Salut i Envelliment UAB (Health and Ageing Foundation) is a private non-profit foundation at the Universitat Autònoma de Barcelona. FSIE’s main objective is to improve knowledge of different aspects related toRead more
Advisory Board
Each intervention site (SDU, QUB, FB-FSIE, UULM) will convene a local advisory board, including profiles such as: health service commissioners (mainly from primary care), public health practitioners, policy makers, physical activity specialists, members of the public (mainly older people from older people organizations). Purpose ofRead more
Intervention sites, design and outcomes
A complex intervention consisting on an Exercise Referral Schemes intervention with Self-Management Strategies will be delivered in primary care or community settings in urban areas of Catalonia – Spain (FB-FSIE), Syddanmark – Denmark (SDU), Baden-Württemberg – Germany (UULM) and Northern Ireland –Read more