Introduction to Module 6

Welcome back! This is the final module of the iROLL program! Let’s get started. Using the GET WISE framework, the following items will be covered in the 6th module:

G – Discussion will be held on maintaining skills and setting new goals.
E – Exercise program will be reviewed during the online discussion session and progressed
for anyone who needs new ideas.
T

W
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S – Discussion will be held on long term use of exercise to manage MS related symptoms.
E

Maintaining New Skills

Congratulations! You have worked your way through the iROLL program and have learned a lot of new information on ways to manage falls.

We have discussed:

• A variety of potential fall risk factors
• Consequences of falling
• Strategies to both prevent falls from occurring and manage a fall if it does occur

You also:

• Examined your own risk factors of falls
• Set up your own goals to manage a fall, and
• Integrated skills into your daily routine.

Remember! This process does not stop at the end of the program. The process of managing fall risk is on-going.

For you to maintain the benefits of this program in the long term, it is necessary for you to work to sustain your newly learned skills and continue to engage in the exercise program.

You’ve already taken action to manage falls and fall risk since you have participated in the program. Please now turn to page 136. Here are a few tips to help you maintain your skills:

• You are not alone!
  • Talk to your peers, friends, family and care partners about the program and discuss the ways that they can help you maintain your skills. Your supporters can give you feedback on how you are performing your various skills and help to encourage you to use those skills to get out into the community and engage in your desired activities.
• Be active!
  • Your supporters can help you change, but they cannot change you. The most important thing is your willingness to change.
• Set goals!
  • Continue to set both short-term and long-term goals. These goals can help you get motivated to make changes or maintain a newly developed skill or habit.
• Start it again!
  • Often when people experience a life change, such as changing jobs, a new romantic episode or break up, or moving to a new home, they may fall back into their old ways. If you find yourself getting off track and forgetting about the skills you learned, do not worry. Pick up your program manual and look back over the items discussed.
    • Think of the issues and problems.
    • Discuss them with your peers, friends, family, and care partners.
    • Start slowly re-integrating the items you’ve learned and soon you will be back on track!

Maintaining Exercise Habits

Throughout the program we’ve discussed the benefits of exercise in the management of MS related symptoms and managing fall risk. To review this information, please see the exercise program description in Module 1, page 16.

As you work through this exercise program and others, please remember that you don’t need to have full mobility to experience the health benefits of exercise. There are still plenty of ways you can engage in exercise to manage your symptoms, strengthen your muscles, and prevent falls

Please now turn to page 138. Here are tips to maintain the exercise habits.

• Exercise with a friend(s).
  • Ask your friends or family members to exercise with you. Your exercise partner can help keep you on track and motivate you to get active moving.
• Make it fun.
  • Start with an activity you enjoy, and go at your own pace. It’s easier to stay motivated if you enjoy what you’re doing, so find ways to make exercise fun. Talk to your local gym or community center (e.g. YMCA) about the fitness courses that they offer and which could be modified to meet your needs. Even if they don’t offer any specific programs only for wheelchair/scooter users, many exercises/programs can be modified. Many fitness instructors will be willing to modify the exercise for you if you feel comfortable discussing (or: sharing) your specific needs with him/her.
• Try to Learn something new.:
  • Many sports and forms of exercise are now accessible through adaptions or modifications. Include a variety of exercises in your routine and change it up from time to time. To learn more about adaptive sports and exercise options available, please look at the National Multiple Sclerosis Society’s website. The web address is provided in your program manual.
• Set up realistic goals!
  • Exercise is not magic, and you can’t expect immediate or dramatic change. Listen to your body and do what you can. Start slowly, gradually increase your activity level, and keep your goals manageable. Success is accomplished by achieving a series of small goals. Accomplishing even the smallest fitness goals will help you gain confidence and keep you motivated.
• Expect ups and downs.
  • Don’t be discouraged if you get off track. Pick up your program manual, review the exercise program, and slowly build up your routine again.
• Reward yourself.
  • When you achieve your goals, reward yourself for achieving them. Think about something you like to do, write it down, and go do it after you have achieved your goal. A friendly competition with your exercise partner can may help to motivate you to maintain or advance your exercise routine.
• Make exercise part of your daily life.
  • Plan to exercise at the same time every day and stick with it. Life can be complicated, and schedules vary. However, even if you can’t get your full work out in, try to do a few reps of all your exercises or do some type of alternative activity.
  • It takes time for a new activity to become a habit. To help keep you going, write down your reasons for exercising and a list of goals. Post them somewhere visible to keep you motivated.

Module 6 Goal

Page turn to page 140. In this module a discussion was held on maintaining the skills developed during the program in the long term. Please write a goal, using the SMART goal framework, to maintain the skills you learned during the iROLL program.

Module 6 Journal Entry

Please now turn to page 141 of your program manual. For this final journal entry,

Please write about your overall experience of the program. Please think about both positives and negatives of the program and what skills you want to continue to work on in the future.

In addition to this journal entry, you will receive a follow up phone call in the next 48 hours to get your feedback on the program. The research team member will give you additional details when he or she gets in contact with you. You will also be receiving an email with a link to complete an online survey that will give you an opportunity to provide feedback on the course.

Module 6 Closing Remarks

Thank you so much for your participation in this program. We appreciate your commitment to the program and hope that it has been helpful to you. Even though the program is over, our research team is still available to support you and answer any questions you might have. The contact information of the research team is provided on page 3 of your manual. Please feel free to reach out to us if you have any questions.

Please remember that to progress your skills, you should always have a goal that you are working on!

Thank you so much for your time and efforts! We wish you all the best!