Welcome to exercise ideas when stuck at home...
January 1, 2022. Once again we are back to closed exercise classes. Many people were still reluctant to rush back to group classes and now there are no classes to rush back to anyway. Zoom classes through JCC have begun again, although we hope it is temporary. There are many benefits to be gained through interaction with others.
If you would like the information to link into the January Zoom classes, please call the JCC or email me.
Below are over 100 recorded sessions from June 2020 to October 2021. These can be followed at any time that is convenient. Simply scroll down and click on any of the classes - some indicate a specific focus or theme for the class.
Here is the link to the document about Canada's Physical Activity Guidelines for those over age 65:
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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Viewing a Recorded Session
Information, instructions and content delivered by the fitness instructors and / or personal trainers in this recording are provided as part of online programming (such as fitness webinars and / or instructional videos) and only on the condition that these will not be the basis of any claim, demand, or cause for action. Individuals acting on the information, instructions, or content of online programming (such as by performing actions, stretches, routines, or maneuvers) do so voluntarily and at their own risk. Individuals are responsible for ensuring their physical environment and location is free from hazards, equipment, or other item or factor that may cause harm to the individual.
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Recorded classes from 2020 through 2021....
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, also offered classes on Zoom. This also has standing exercises and resistance exercises but seated options are provided. His contact is under "contact me" if you have any questions for him about the exercises.
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 ran the Fitness Department at Vancouver's Jewish Community Center. This is a safe class for more active seniors. 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:
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".
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.