Welcome to exercise ideas when stuck at home...

As more exercise classes open we see fewer people on Zoom. This is positive but I know there are many who are still reluctant to rush back to group classes.  My Zoom classes through JCC have now finished.

Below are over 100 recorded sessions from the past 18 months. These can be followed at any time that is convenient.

Here is the link to the document about Canada's Physical Activity Guidelines for those over age 65:

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

We encourage you to note that "walking is not enough" and our aim is to provide some guidance in doing muscle conditioning exercises and balance in the classes we offer.

 

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.

My insurance provider requires that I place the following message on my recording:
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Recorded classes from 2020 through to now....

 

In the June 22, 2020 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 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 29: https://youtu.be/jbuMN-5zCDY

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

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

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. 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

November 2: https://youtu.be/EwgwL9aCOdw 

November 9 (about 10 minutes of continuous movement): https://youtu.be/cSn9iXpxXKc

November 11: Remembrance Day class: https://youtu.be/7cMSDvNXIj4  

November 16: https://youtu.be/WzjBo-wU3oM   

November 18: https://youtu.be/1eabO8qnS5c   

November 23: https://youtu.be/xJDMS4CuGvc

November 30: (some extra sets of exercises): https://youtu.be/_ptLngm2it0

December 2: https://youtu.be/a2BFpv5mqr4

December 7: https://youtu.be/py0nqZFsa0k

December 14 Chanukah Class 1: https://youtu.be/rIS5WPz6f9o

December 16 Chanukah Class 2: (a few camera hesitations) https://youtu.be/UtbsAHE8_SE

December 21 (about 10 minutes of continuous movement): https://youtu.be/XFby96sGaJg  

December 23: https://youtu.be/WKIgBQKp_xI

December 28: https://youtu.be/fzm61aMtS-0

December 30 (talk about "flexibility): https://youtu.be/z5jksoSqoHc

January 4, 2021 (a few camera problems): https://youtu.be/rE2SAuao6TM

January 11: https://youtu.be/9fDk-a9sCxo

January 18: https://youtu.be/gFz_JYzGkCc 

January 25: https://youtu.be/EWsGiR1GIAo 

February 1: https://youtu.be/OBuF6pOrdgg

February 8 (10 minutes continuous movement): https://youtu.be/RD104vddLpE 

February 22: https://youtu.be/f01DzWf2MUs

March 1: https://youtu.be/khlW2mXqvwA

March 8: https://youtu.be/SA5CUfoED1U

March 15: https://youtu.be/UtpyjsRWnrY

March 22: (camera a bit fuzzy) https://youtu.be/UdDWUR6gtB0

April 5 - for Parkinson's Awareness month: https://youtu.be/8I2QYYbtxKA

April 7 - Parkinson’s Awareness continued: https://youtu.be/sJv5gq0qzuE 

April 12 - the 142nd class I have taught over 365 days: https://youtu.be/abmREPxMX3A

April 14 - the 80th recording: https://youtu.be/IX0798d0hIw 

April 19 - https://youtu.be/gsvHOqLr3iQ

April 26: https://youtu.be/dyOmrcPQvqg

April 28: https://youtu.be/qZyeRlQX0c4

May 3: https://youtu.be/28mb71al4Hg

May 5: https://youtu.be/GG6klDxJj_M

May 10: https://youtu.be/6De0TBuXKCc

May 12 (Nurses appreciation day): https://youtu.be/HbBZmGiVoLg

May 19: https://youtu.be/ac9dD34sziU

May 24 (Victoria Day; Regal Posture): https://youtu.be/4g6oK8-0dcY

May 26: https://youtu.be/y7dVhJQXlcU

June 7: https://youtu.be/MLpfNt1I9Hk 

June 14: https://youtu.be/NtWqnvRIRzc

June 21 (summer solstice and a year of recordings): https://youtu.be/uES3Ia4OaQw

June 28 (extreme heat so this is a low level of activity): https://youtu.be/u3q5zs5M44o

July 5: https://youtu.be/ykI_WLVzqLs

July 12: https://youtu.be/RCzXwb7IfPk 

July 19 (preparing for World Brain Day which is July 22): https://youtu.be/iPBBghKPmaw

July 26: https://youtu.be/w06stn_pIqQ

August 2: BC Day again …. For some reason only 30 minutes was recorded (no balance; did 4-squqre with BC tartan): https://youtu.be/dh8sQ440_Xg 

August 6 (Friday for Bill): https://youtu.be/hO6ok4Ed6u4

August 9: https://youtu.be/QR-ViPHzkgI 

August 13 (Friday for Bill): https://youtu.be/Tnao6s3KrVE 

August 16 (mirror image): https://youtu.be/xwFgAGeCemc  

August 23 (more activity): https://youtu.be/R4OFO5M11xE

August 30: https://youtu.be/JEih2_gbJYU 

September 6 (Labour Day): https://youtu.be/1OIs_uCwWRk

September 13: https://youtu.be/OgpKiX6zuvA

September 20: A bit of continuous movement: https://youtu.be/UQ0iPz2VXHY

September 27: Some talk about what to do at a park bench: https://youtu.be/xf4WD4MyJVc

 

Our other trainer, Bill, will continue to offer a class on a Friday morning at 10:30 to the end of October. 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". These classes are free.

 

Here is August 21, 2020: 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

This is November 20: https://youtu.be/YtxbMbNs9qI 

November 27: https://youtu.be/h31GXzkpLAI

January 15, 2021: https://youtu.be/_FCBZbImkC4

January 21: https://youtu.be/jp3Lqr9kXp0   

February 5: https://youtu.be/yWXfMkl4bms 

February 12: https://youtu.be/GHlqqLgtCc8

February 19: https://youtu.be/od48oYERias

February 26: https://youtu.be/56iLpd5PqXE  

March 5: https://youtu.be/T6WAtCRjZ4E 

March 12: https://youtu.be/9LN8-Y6mh-o 

March 19: https://youtu.be/11IhyPu372Q 

March 26: https://youtu.be/M6vU9sOwUuE

April 2: https://youtu.be/A1-OVrNxUnc

April 9: https://youtu.be/VQc15-qbDbw 

April 16: https://youtu.be/q5-7p-D4LrY

April 23: https://youtu.be/uKFKelaANbE

April 30:  https://youtu.be/RlpyfWDVpFo

May 14: https://youtu.be/P-4f_7RUkfw 

May 21: https://youtu.be/u3vJFUImqAM 

June 4: https://youtu.be/7_vV2jg0Uw8

June 11: https://youtu.be/Yj3APJDzsPM

June 18: https://youtu.be/cfiS5vR_7lw  

June 25: https://youtu.be/l1Vkywukgbk

July 9: https://youtu.be/TNjd8IO5m5w

July 23: https://youtu.be/7V0IjyLBLek

July 30: https://youtu.be/cdRWhqnRHtE

August 20: https://youtu.be/6Y-bYKalU6c 

August 27: https://youtu.be/8vD90WXbIGo  

September 3: https://youtu.be/st9b4rstlDY   

September 17: https://youtu.be/dLgkuXihvPM

September 24: https://youtu.be/PFsN-5VjbH0

October 1: https://youtu.be/zlfqPAub-oA

October 8: https://youtu.be/cxlLZyyLDhg.

October 15: https://youtu.be/00GL-C51myw

October 22: https://youtu.be/BscZzC_dLNA

October 29: https://youtu.be/_0ZpxRfOl10

 

For those who need 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 at the JCC.  As always, you must look after yourself, have a phone handy and stop if you experience any problems when doing a class on line. 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

This one is is for shoulders, posture and balance: https://youtu.be/9JqlMsPOK6U

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

​​​The New York "Dance for Parkinson's" group with David Levanthal made their sessions available for free during Covid. Check out the website as there may still be some available. https://danceforparkinsons.org/resources/dance-at-home   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.