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Welcome to exercise ideas when stuck at home...

February 2023: While more people are returning to classes, some still deal with the challenges of health concerns or transport and have found Zoom classes a better option. I will continue to leave a selection of exercise sessions available on this website.


The sessions were recorded between June 2020 to October 2021. They 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.

Canada's Physical Activity Guidelines for those over age 65 encourages adding resistance training and balance to whatever daily walking you may be doing. These are the guidelines:

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:
Legal Disclaimer, Limit of Liability and Disclaimer of Warranty
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.
No International Use

You must be present in Canada to view any of this online programming. No representations are being made that this recording is appropriate or available for use in locations outside Canada and no liability for loss or damage, including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, in connection with the use of this recording is assumed by anyone associated with the production of this recording. If you view this recording outside of Canada, you assume any and all responsibility and liability for any claims for damages that may arise.
All rights reserved. No part of this recording may be reproduced, or transmitted, in any form or by any means, for personal or commercial purposes, electronic or mechanical, including recording or from any information stored in a retrieval system, without the prior written permission of the copyright holder.
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Recorded classes from 2020 through 2021....


In the June 22, 2020 class I introduce resistance bands:

You can access my "Canada Day" class here:

July 6 class is here:

July 20 has some continuous movement for 10 min. with a brain challenge for memory:

July 22 is World Brain Day ... worth thinking about....

July 29:

August 3, B.C. Day:

August 5:

August 12:

August 17:

August 19:

August 24:

August 26:

August 31:

September 2:

September 7 (Labour Day):

September 9:

Sept. 21 (the start of National Fall Prevention Week):

Sept. 28:

October 5:

October 12; Canadian Thanksgiving:

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:

October 26: Talk about bones:

November 2: 

November 9 (about 10 minutes of continuous movement):

November 11: Remembrance Day class:  

November 16:   

November 18:   

November 23:

November 30: (some extra sets of exercises):

December 2:

December 7:

December 21 (about 10 minutes of continuous movement):  

December 23:

December 28:

December 30 (talk about "flexibility):

January 11:

January 18: 

January 25: 

February 1:

February 8 (10 minutes continuous movement): 

February 22:

March 1:

March 8:

March 15:

April 5 - for Parkinson's Awareness month:

April 7 - Parkinson’s Awareness continued:

April 19 -

April 26:

April 28:

May 3:

May 5:

May 10:

May 12 (Nurses appreciation day):

May 19:

May 24 (Victoria Day; Regal Posture):

May 26:

June 7: 

June 14:

June 21 (summer solstice and a year of recordings):

June 28 (extreme heat so this is a low level of activity):

July 5:

July 12: 

July 19 (preparing for World Brain Day which is July 22):

July 26:

August 6 (Friday for Bill):

August 9: 

August 13 (Friday for Bill):

August 23 (more activity):

August 30: 

September 6 (Labour Day):

September 13:

September 20: A bit of continuous movement:

September 27: Some talk about what to do at a park bench:


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 is October 16:

This is October 23:

This is November 20: 

November 27:

January 15, 2021:

January 21:   

February 5: 

February 12:

February 19:

February 26:  

March 5: 

March 12: 

March 19: 

March 26:

April 2:

April 9: 

April 16:

April 23:

April 30:

May 14: 

May 21: 

June 4:

June 11:

June 18:  

June 25:

July 9:

July 23:

July 30:

August 20: 

August 27:  

September 3:   

September 17:

September 24:

October 1:

October 8:

October 15:

October 22:

October 29:

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.

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.

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.

This one is is for shoulders, posture and balance:

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".







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.

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