Welcome to ideas to try during Covid-19

Uncertain times continue for those of us who have now been without exercise classes, pools and weight rooms for many weeks. Discovering new ways to exercise is important. We at "Growingstrong" are committed to helping you find ideas you can use as substitutes for what you did before.

Of necessity, our knowledge of technology has expanded. The use of Zoom as a platform to offer short exercise sessions has proved helpful to some people.

Until the end of June I am doing a chair-based exercise class Monday mornings at 10:45  through the Jewish Community Center. This uses Zoom and will be about 30 minutes long. To join that you can go to the JCC website or use this link: https://www.onlyatthej.com/

If you scroll through the classes offered you should find it on Mondays.

Please check out the same time on Wednesday and Friday for my co-instructor Jenn.

Our other trainer, Bill, offers a class on a Friday morning with more standing exercises and resistance exercises. For an invitation to his class email him. His contact is under "contact me".

Below is a 10 minute video with suggestions for a few exercises 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. If you open it in YouTube there is a control bar so you can pause or select specific parts: https://youtu.be/qVyFZ-awvIA

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

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.