Senior Health

Getting Fit: Chair Yoga

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Photo by Scott Webb on Unsplash

As part of my effort to lose weight and regain some strength, and overall mental health, I started taking yoga classes via Meetup groups. Fortunately, for me and so many others who have handi-capable body challenges, there are classes to make adaptable provisions. Before knee surgery, I took part in adaptable yoga classes until I felt like I could practice at home, returning whenever I needed to tweak my movements. Knowing that knee surgery would affect my abilities to do mat work I started taking chair yoga classes. Although I took a silly break, I am back at it again.

Yoga helps in several areas, much of which affects my health. As an insomniac from childhood, who NEVER took a nap, yoga helps me to relax which also helps with focus, another long life issue. After years of Yo-Yo dieting, my metabolism has taken a beating and yoga helps get that back on track. Stronger muscles also help with weight loss.

Aging brings with it a chance of bone loss and loss of flexibility. Yoga helps with both. In the long run, this also serves to protect from injury. A long time ago a co-worker asked me why I took yoga classes and I told her it was so I could jump in my pants both legs at a time. Disclaimer: this is not possible, so don’t try this at home. Digestive issues have also been an issue, but yoga helps with this. It also helps not to drink with a straw (free non-yoga tip for tummy issues-and another post).

If you have groups such as Meetup, local recreation groups, gyms, or school programs, it helps to attend so you can get an idea about form and technique. Since this is not available everywhere, I highly recommend checking online for videos. I use YouTube videos for chair yoga. Just go there and search and you will find several videos. Test them out and find what works for you. I have used a variety because I get bored easily with exercise. Plus, a variety helps to focus on different areas of the body.

You Call This Yoga website and article about Chair Yoga

This is a video I tried this morning and love it!

This video is with my local Yoga teacher, Howie Shariff

Disclaimer: I am not a medical professional and I always recommend checking with your medical professional before attempting changes in activities.

Senior Health, Uncategorized

Getting Fit: The Senior Exercise Edition

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As the pool is closing for the season, it’s time to ramp up the exercise routine for the fall. What’s worked for me is tabata and strength training. It’s a nice mix which I sometimes combine, but often do separately.

With an older body, not making excuses here, there are some quirks that need attention. First, I have physical challenges, including arthritis, bursitis and fibromyalgia, among some other thing. When planning my routines, I have to concentrate on ways to help me manage these without feeling the need to give up. Not a quitter, it’s in my gene pool, I am determined to accomplish goals. This brings me to a list of pointers to help with planning for my workout. Disclaimer: These are things that help me and I take no responsibility for your experience with them.

1. Be reasonable by making challenges within your ability while still pushing yourself

2. Remember this is for you and you are not competing with anybody else.

3. Hydrate, hydrate, hydrate

4. If you are trying to lose weight be cautious about eating your exercise burning calories – there’s a balance in there and you will find it with practice – also good to note is that if you eat food that is high calorie, you are not likely to burn it off with reasonable exercise. Ask your doctor for a guide how much to consume in balance with exercise.

5. Use an app to help. I use MyFitnessPal, but I have a routine so it’s hard to veer away. I like that you can log your exercise along with eating, but mostly, I focus on the eating.

6. Consult your doctor before starting exercise. Mine is one of the best cheerleaders who looks at my weight. She also tells me nice things like how she wish she had more patients like me. I can’t help, though, but feel bad for the other patients.

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7. Find music and/or videos to help you with exercise. I downloaded Spotify and use their Tabata music, complete with timers and even exercise suggestions. There are some great videos on YouTube including Tai Chi, Chair Yoga, Walking and pretty much exercise for any age groups.

8. Senior Centers and other community centers have exercise programs. Where I live there is a city booklet where you can find programs at reasonable pricing and there are even ways to get fee adjustments for those who cannot afford the whole program pricing. There may be community pools open year round.

9. Socializing while exercising is a great way to get your move on and catch up with friends. Joining walking groups or enlisting friends to join in walking are great ways to get your move on. Meetup often has groups with this focus.

10. Don’t overdo it. I cannot stress this enough that you have to listen to your body. Exercise should not bring pain, true pain. Aching may happen, but pain is not good and is a sign to STOP. I have had times when I started exercising and had to stop in five minutes. When you have bad pain days, you have them and it’s time to do something else to take care of you. Maybe a warm soak or hot tea or something in the relaxation realm. Relaxation should be a natural part of your daily routine. What goes on in the mind goes on in the body.

Now, you may have read this list and thought it’s just like any other list you have read. If you got this far, which I hope you did, there is one last and most important thing: YOU GOT THIS!!

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Just a little side note: I am not endorsing any of the programs or apps mentioned in this post, these are just some things that have worked for me.

Poetry Forms, TTOT

Ten Things of Thankful – September 20

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It’s hard to believe that this month is rapidly flying by! We’re 2/3 the way through September and I wonder “how did that happen?” Let’s take a look at the TOP TEN LIST of Thankfuls!! OR TTOT!!

1. Manna from Heaven – Well, really, furniture! My friend has been trying to find an outdoor table and chair set for the group home and when I stopped by to meet with my daughter, there my friend was with a huge metal (PERFECT) table and those hard plastic, pretty green, chairs. Along with the chairs we found at the dumpster and what chairs were there, there’s enough for all the ladies to sit at the table, comfortably. With the weather being cooler and the afternoon shade on the patio, it will be lovely for them to go outside and play games at the table and maybe eat outside. Somebody donated a gas grill, so there is that option, as well. The only things left on the list is an outdoor swing and outdoor umbrella and I am optimistic those will eventually be found, all in good time.

2. Providence from that same friend’s connection – There’s a pan raiser going on to help get pans for the group home and my friend is hosting that. I am confident that there will be enough raised to get the cookware. Things always have a way of working out, right? BTW here’s the LINK if you wanna join!

3. I Write Her weekly challenge – I want to feature this fun challenge this week as I find it another writing effort that helps me work my brain. Here is the one I did for this week and in that post you will see a link to the challenge, if you would like to join. HERE

4. 5. Poundage is still slip sliding away. And blood pressure is now normal. Still on medication for it, but it’s still a win. I am grateful for the medication.

6. 25 days left of tax season.

7. I am in one piece and so is Silvia (the car) – Seems that green lights are not necessarily anything to some people who want to turn right on red and I came real close to a crunch this morning from a merging big ole truck.

8.
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Lattes – after #7, I got me one. Thankful for my favorite coffee shop to serve up the yums.

9.
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The trees have eyes – I was in the parking lot of beloved’s office and this tree looked like it was looking back at me with two big eyes. It made me laugh. Above the eyes it looked like a big fish head and I wondered if the tree was once underwater and the result of fossilization and then I laughed and laughed.

10. Rest – My sleep has improved lately. I think the weather change has helped this a whole lot.

So, there you have it. Those are my 10 TTOT!!

Here’s the chance to share yours:

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art, poetry

Yoga Dreams

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Literally Posed

Tree Pose literal
standing poised from her great strength
she left the class stunned

One With Tree

capturing the stance
pin leaves balanced for shadows
nothing would dare fall

Core Goals

core issues resolved
now she had to find a way
to find her balance

IWH Haiku/Senryu Challenge

Disclaimer: this is not the true tree pose of yoga 😉

This is moreso the Tree Pose: