Welcome to ideas to try as Covid-19 continues...

As Covid cases escalate again I know many people are happier to keep exercising at home. Although Bill and I are now teaching limited community classes some of you find that exercise at home works 'well enough'. We at "Growingstrong" are committed to helping you add some different exercise ideas to your "daily walks". We do know that "walking is not enough" so we add some strength work, balance and brain stimulating ideas. This month Canada released the

Physical Activity Guidelines. We encourage you to pay attention - balance and strength are definitely emphasized as we age. Here is the link to the guidelines for those over age 65:

https://csepguidelines.ca/wp-content/uploads/2020/10/24HMovementGuidelines-Adults-65-2020-ENG.pdf

If you are new to exercise or have experienced any health changes recently, please consult with a health care provider before taking part in on-line classes. Exercise where there is another person or make sure you have a telephone within reach. Even in a "live" class the instructor cannot see whether you are being safe. Do less than you think you can rather than pushing your limits.

Keep in mind that "just watching" is also of benefit to your brain.

I will continue recording Zoom classes for those who cannot get them in person. I am also beginning to do separate exercise ideas which you will find below the class recordings.

In the June 22 class I introduce resistance bands: https://youtu.be/LdWGJ6hdywY

You can access my "Canada Day" class here: https://youtu.be/F2Dkpakp1Fg

July 6 class is here: https://youtu.be/BXWYYSjNDZo

July 13 had some issues with synchrony in the first 10 minutes - but the rest is ok: https://youtu.be/Ju--lgD_vHM

July 20 has some continuous movement for 10 min. with a brain challenge for memory: https://youtu.be/-hHpZ3GSPqI

July 22 is World Brain Day ... worth thinking about....https://youtu.be/YvtEkZAoGf4

July 27: sound quality isn't great. Exercise is directed to more lateral movements: https://youtu.be/RqntTyji0pM

July 29: https://youtu.be/jbuMN-5zCDY

August 3, B.C. Day:  https://youtu.be/ElHSDzasTcQ

August 5: https://youtu.be/T35RzX-0kAg

August 10: Unfortunately sound and picture cut out for 45 seconds between minute 31:30 and 32:17 so you can move the slider along there when you get to it. https://youtu.be/WAydYzqBI80

August 12: https://youtu.be/ywENISrNBAo

August 17: https://youtu.be/2kRtFwIV-Cc

August 19: https://youtu.be/erALd7qI8NE

August 24: https://youtu.be/8uNEfcHrQ1I

August 26: https://youtu.be/vHnpguw_di8

August 31: https://youtu.be/Pv7Hbs9gtD0

September 2: https://youtu.be/3lxVeOi9B_o

September 7 (Labour Day): https://youtu.be/_vo4_CMnqgQ

September 9: https://youtu.be/TDZ5MwxlLmI

Sept. 14: video cuts out at minute 21:34 to 23:23 but sound is on…https://youtu.be/XTXs1z6Wff4

Sept. 21 (the start of National Fall Prevention Week): https://youtu.be/4wG5EU_uQ-s

Sept. 28: https://youtu.be/8tDaPCAv29g

October 5: https://youtu.be/tOXT1CnxL6E

October 12; Canadian Thanksgiving: https://youtu.be/-tcsPv2HKNM

October 19: There is a segment of continuous movement on this one. Slide the marker back and do it twice through if you want more work for heart and lungs: https://youtu.be/MQCyWnauLy0

October 26: Talk about bones: https://youtu.be/U3Aamrtc-I4

MONDAY and WEDNESDAY classes are reached through the JCC site. To join these classes you can use this link: https://www.onlyatthej.com/  Scroll through the classes offered on the appropriate day and you should find them. There is no charge for the classes but donations to the center are appreciated since they are now paying me to teach them.

Our other trainer, Bill, offers a class on a Friday morning at 10:30. This also has standing exercises and resistance exercises but seated options are provided. For an invitation to his class email him. His contact is under "contact me".

Here is one of his Friday classes: https://youtu.be/q8kGzKq2C0o  Unfortunately, the camera cut out a couple of times but only for a few seconds.

Here is August 21: https://youtu.be/cLoEJXt9oL4  and September 25: https://youtu.be/-BvEI83Aop0

This one was a change of scenery from Whistler on his birthday: https://youtu.be/dscyWWcHjWQ

This one is October 16: https://youtu.be/YIW4r2QvDxE

This is October 23: https://youtu.be/cdrmhQ_6YbQ

 

Bill has been paid by False Creek Community Center in Vancouver since they closed in March. They have re-opened and he is back there teaching the Osteofit class on a Tuesday. The Friday class there is taught by another student I trained. If anyone prefers "in person" activity then take a look at those.

For those who would like a more active class the following YouTube link will introduce you to "Talitha" who runs the Fitness Department at Vancouver's Jewish Community Center. This is a safe class for active seniors and you will find Talitha teaching classes like it on the JCC virtual class link.  As always, you must look after yourself, have a phone handy and stop if you experience any problems. https://youtu.be/6cRnVOyJ8oY

Below are some videos with exercise suggestions for legs, arms and balance. You can decide which you want to do, how often and how much. Muscles don't mind if they are exercised at different times so there is no need to do all the actions in the same sequence or in the same session. You might do one exercise in the morning, one at lunch and another after dinner - your choice.

PLEASE stay safe. Do not do exercise if you are unsure of your ability. Consult your medical exercise practitioner and keep a phone near you if you exercise alone.

Although I give you balance ideas in the above video, I encourage balance as an activity to be done daily in as many ways as you can (safely). The following YouTube link will offer the fun of singing or whistling while balancing.

Combining activities like this is an added benefit to your brain. https://youtu.be/P5Afoo2dyQM

This video is about 10 minutes long and offers ideas for exercise you can do, on your own, using a door.

When you open it in YouTube there is a control bar so you can pause or select specific parts:

https://youtu.be/qVyFZ-awvIA

I know some people have a partner at home with whom they can exercise. My search for partner exercises made me aware that there is not much available. Working with a friend can make it more fun and can add an element of safety as long as partners understand each other's relative strength and ability.

This first exercise is for legs, shoulders and balance and is shown at various levels either as an individual or a partner exercise. It is about 8 minutes.  https://youtu.be/VXzzMKJi6n8

 

As an instructor for those with Parkinson's Disease I use the PWR!Moves exercise program. The movements are good for many home-bound exercisers. They are fairly easy to learn, don't require much space and aim to promote posture, balance, co-ordination, strength, endurance, range of motion (stretching) and even cardio, depending on how they are used. If you wish to know more about this special program you will find an interview with me on the page about courses.

There are 4 basic movements which are done in 5 possible positions. Some people may be limited to doing only the seated movements, some may be able to do seated and standing movements and some people will be able to do all 5 positions to get the full benefit.  When done slowly, with a full range of movement, they can promote flexibility. Done forcefully they can address strengthening and when done at speed they can address power. Sustaining the activity for 10 minutes at a time or longer will offer the heart and lungs a work-out.

Explore the basic movements on YouTube and then put them together as you see fit. Combine them with other exercises to get plenty of variety for your body and mind. Set them to music if you like - that is what I sometimes do in class to add "flow", "memory" and "coordination".

STANDING

ON ALL FOURS

ON THE BACK

ON THE FRONT

​​​Ongoing....I have discovered that the New York "Dance for Parkinson's" group with David Levanthal is making their sessions available for free during this time. Check it out. https://danceforparkinsons.org/resources/dance-at-home

Scroll down the page to find the "dance of the week". This is movement with music that can be done at home, in limited space and is simple to follow - seated or standing. Good for anyone!

 

A precaution for anyone with spine issues such as osteoporosis, rods and screws and other conditions which should be treated gently.... limit the amount of motion which may causes rounding or twisting of the spine. Put the emphasis on "good posture" with less emphasis on full range of movement.