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An Innovative, Evidence-based Program

for your Adult Day Center or Activity Program

The Relaxed and Alert Senior Wellness Activity Program incorporates traditional wellness strategies and Inclusive Mind Body techniques from Qigong and Mindfulness.

Make Sitting Tai Chi your new exercise activity!

 

Start right away with Follow Along DVDs or train staff to lead the inclusive exercises.  

♦ The content is the same in the sitting and standing program versions, only the exercise itself is slightly different.

♦ A Complete Wellness Program with a detailed evidence-based Healthy Lifestyle Curriculum for Older Adults and Seniors. 

♦ An inclusive,  easy to implement, low cost program to expand your wellness offerings.

Overall Program Goal:

Provide participant with the healthy lifestyle tools and techniques to improve their health (e.g. muscle strength, flexibility, range of motion) and manage their stress so they are better able to deal with difficult situations.

The Program is presented in seven steps, each consisting of three lessons.
Each step is associated with a colored belt similar to Karate, have goals of their own:

  • White Belt – Reduce impact of stress and immobility on the body
  • Yellow Belt – Strengthen and energize the body
  • Orange Belt – Relax the Body (especially the shoulders, belly and hips).
  • Green Belt – Let go of mistakes & calm the mind
  • Blue Belt – Release tension and worry.
  • Brown Belt -Stay calm in difficult situations.
  • Black Belt – Ongoing practice, and optional modules on smoking cessation and weight control.

senior wellness programSenior Wellness Activity Programs in Sitting and Standing Exercise Versions.

Each 20 minute video lesson consists of movement exercises, and either a breathing, focusing, self massage or meditation technique.  The learn the movements video is against a blank wall for better vision, and practice session videos are in interesting natural locations.

 

Older Adult and Senior Wellness Curricullums

Senior Wellness Activity Program – Sitting

$197.00
       

Older Adult and Senior Wellness Curricullums

Senior Wellness Activity Program

$197.00

 Pairs with Exercise Leader Certification Training for staff development to lead the movements.

SarahCare of Snellville Day Center Uses Sitting Tai Chi in their Memory Impairment Group

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Relaxed and Alert Senior Wellness Program


Healthy Lifestyle Discussion Guide

Get started right away with no formal training, a complete lesson plan guides you!

The discussion guide presents activities to facilitate small group discussion of the wellness topic, as well as reinforce learning a technique from the video lesson. Handouts and  two learning evaluation questions for the group are provided for each lesson. A lesson can be done in one – one hour sitting or spread out over a week.


Lesson plan elements include:

Sample Lesson Planclick here

  • Lesson objective
  • Video contents – list of exercises and techniques
  • Summary of key points of the lesson and summary of the healthy lifestyle topics in this lesson
  • Three Healthy Lifestyle discussion suggested activities in questions and answer format with additional information for the presenter to answer questions and resources for more information to explore deeper.
  • Summary of key points that was learned
  • Evaluation questions for the group
  • Homework suggestions to put learning into practice, and homework take home sheets with content from lesson.
  • Personal journal page (or topic specific journal activity)

As the participants move through the lesson plan, they receive recognition for completion of a level and that belt color is added to their milestones chart. Certificates are awarded for each belt level. Other rewards can be purchased as well such as Relaxed and Alert colored wrist bands and water bottles.

At the beginning of the program, the participant is given the option to establish a Personal Wellness Score by using a survey evaluation tool which measures perceived stress.  The survey is then taken as they complete each level so that the Personal Wellness Score can be tracked over time. Other outcome measurement tools are provided as well.

As part of the program, as a participant learns to be more healthy, and behavioral change strategies so that common unhealthy coping strategies such as smoking and overeating can be overcome.


Belt Milestone Level  with  Goals and Objectives

  • 3 lessons per belt  in Group Activity Plan
  • 10 lessons per belt in online program

 

White Belt

Goal: Reduce impact of stress and immobility on the body

At the completion of the belt level, participants will be able to demonstrate:
1. Basic movement exercises to improve health and vitality
2. Abdominal (belly) breathing to breathe better and relax
3. Correct posture to improve breathing and body alignment
4. Healthy eating strategies to help manage weight.

Lesson 1 – Staying Young and Vibrant
Lesson 2 – Belly Breathing and Good Posture
Lesson 3 – Vitality

Yellow Belt

Goal: Strengthen and energize the body

At the completion of the belt level, participants will be able to demonstrate:
1. Movement exercises to increase flexibility and muscle strength
2. Techniques to improve focus
3. Beginning acupressure self massage
4. Importance of exercise and staying active

Lesson 1 – Staying Focused
Lesson 2 – Using Movement to Energize
Lesson 3 – Strengthening the body

Orange Belt

Goal: Relax the Body (especially the shoulders, belly and hips).

At the completion of the belt level, participants will be able to demonstrate:
1. Movements to relax the belly, shoulders and hips
2. Beginning acupressure self massage strengthen the organs
3. A progressive relaxation visualization to relax the body
4. Healthy coping strategies and ways to improve sleep

Lesson 1 –  Focus on Hips and Shoulders
Lesson 2 – Waist and Belly
Lesson 3 – Relax the Body

Green  Belt

Goal: Let go of Mistakes and Calm the Mind
At the completion of the belt level, participants will be able to demonstrate:
1. An eight movement tai chi series
2. Calming the mind using the breath and bring focus into present moment
3. Using movement and breathing to release tension and mistakes as it occurs
4. Releasing past mistakes with forgiveness

5. Understanding of how sense are affected by aging
6. Understanding of factors that affect balance and how to prevent falls

Lesson 1 – Mini Tai Chi
Lesson 2 – Forgiveness
Lesson 3 – Calm the Mind

Blue Belt

Goal: Release tension and worry.

At the completion of the belt level, participants will be able to demonstrate:

1. Eighteen simplified tai chi movements taken from a yang style tai chi form
2. A simple meditation called Gathering the Senses
3. Using mind training to reduce or eliminate worry and anxiety

Lesson 1 – Tai Chi Movements
Lesson 2 – Wash Away Tension and Worry
Lesson 3 – Tai Chi and Meditation

Brown Belt

Goal: Stay calm in difficult situations.

The key outcome of this relaxation and mind training is being able to stay calm in difficult situations.

At the completion of the belt level, participants will be able to demonstrate:

1. 18 movement Tai chi practice using a story.
2. Using the techniques they have learned to stay calm in difficult situations
3. Using assertiveness instead of anger
4. Healthy strategies to deal with difficult people.

Lesson 1 – Tai Chi Story
Lesson 2 – Making Time for Me
Lesson 3 – Tai Chi and Self Massage

Black Belt

Goal: Ongoing Practice using the 50 movements and techniques you have learned.

At the completion of the belt level, participants will be able to demonstrate:

  1. How to use the strategies they have learned to help them live a healthier lifestyle
  2. Strategies for preventing memory loss
  3. Healthy lifestyle strategies for  anti-aging, high blood pressure, arthritis, diabetes, and stroke prevention
  4. Strategies to stop smoking and stop overeating for stress (comfort eating)

Lesson 1 – Qigong for Seniors Practice and Preventing Memory Loss
Lesson 2 – Tai Chi Movements Practice and Managing Health and Disease
Lesson 3 – Ongoing practice using the all the exercises and techniques you have learned

Additional Modules (8 lessons each)

1. Stop Smoking: A smoking cessation program (optional)
2. Stop Overeating for Comfort: A weight control program (optional)

 

SAMPLE of Video formats

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Benefits of Sitting Tai Chi

Pairs with Exercise Leader Certification Training for staff development to lead the movements.

Senior Wellness Activity Programs in Sitting and Standing Exercise Versions.

Older Adult and Senior Wellness Curricullums

Senior Wellness Activity Program – Sitting

$197.00
       

Older Adult and Senior Wellness Curricullums

Senior Wellness Activity Program

$197.00

 

Recommended by:

Milwaukee Center for Independence (MCFI), Milwaukee, WI – have trained staff in LIFE day program for people with Developmental Disabilities, Older Adult Day Center,  NexDay Brain Injury Center, and Life Academy for Young Adults with Special Needs to use sitting and standing tai chi for 10 years now. “We think the tai chi qigong is one of the most important creative services therapies we offer, and find that the whole day goes easier when we do qigong.”

Sarahcare of Snellville Day Center, Snellville, GA – Kathy trained staff in their Memory Room on Sitting Tai Chi for People with Special Needs, and their general room uses sitting tai chi videos.

WellSpring Adult Day Center for Enrichment, Greensboro, NC – “Enjoyed with Senior Wellness Program discussion topics and felt that the sitting tai chi exercises were very inclusive”.

Trios Health Day Center, Kennewick, WA – Full staff is trained in tai chi qigong and uses the relaxation techniques. “We made sitting tai chi our daily exercise program and have much higher participation than regular senior exercise. Everyone loves it!”