Sunday, August 2, 2009

Exercise helps seniors remain strong, flexible

— When you get to a certain age it's no longer about bodybuilding or body sculpting, says Sharon Alvey, director of the activities center at the Southwestern Indiana Regional Council on Aging.

"It's about flexibility. Stretching and toning ... increasing range of motion (in order to accomplish life's simple tasks like putting on clothes)," she said.

Even exercising the hands and fingers is important to the total quality of life among the Tri-State's vintage citizens: Shirts and blouses have buttons, after all.

BOB GWALTNEY / Courier & Press Bob Nelson, left, and others march in place as they do an hour-long cardio workout at the SWIRCA Stretch and Tone Exercise class.

BOB GWALTNEY / Courier & Press Bob Nelson, left, and others march in place as they do an hour-long cardio workout at the SWIRCA Stretch and Tone Exercise class.

BOB GWALTNEY / Courier & Press Kristin Hood leads an exercise class at the Southwestern Indiana Regional Council on Aging facilities in Evansville. Hood starts everybody with some seated stretching and warm-ups.

BOB GWALTNEY / Courier & Press Kristin Hood leads an exercise class at the Southwestern Indiana Regional Council on Aging facilities in Evansville. Hood starts everybody with some seated stretching and warm-ups.

BOB GWALTNEY / Courier & Press The SWIRCA Stretch and Tone Exercise class meets twice a week at the Virginia Street Center in Evansville from 10:30 to 11 am Wednesday and Fridays.

BOB GWALTNEY / Courier & Press The SWIRCA Stretch and Tone Exercise class meets twice a week at the Virginia Street Center in Evansville from 10:30 to 11 am Wednesday and Fridays.

Tom Rutledge uses light weights as he exercises at SWIRCA. Rutledge and his wife Francis both attend the twice weekly sessions.

Tom Rutledge uses light weights as he exercises at SWIRCA. Rutledge and his wife Francis both attend the twice weekly sessions.

BOB GWALTNEY / Courier & Press  Shirley Kinsey squeezes a ball as part of the SWIRCA Stretch and Tone Exercise class. The exercises in the class are tailored specifically for seniors.

BOB GWALTNEY / Courier & Press Shirley Kinsey squeezes a ball as part of the SWIRCA Stretch and Tone Exercise class. The exercises in the class are tailored specifically for seniors.

For some, "Even getting in and out of a chair can be a big thing," said Sharon Campese, SilverSneakers Senior Advisor at the YMCA in Downtown Evansville.

There also is the prevailing need to maintain cardio-fitness, and the connection between physical and mental health, both women said.

To these ends, SWIRCA, the YMCA and several area churches now offer a wide variety of fitness programs for seniors -- from chair aerobics to line dancing.

SWIRCA's programs are available to anyone over age 60, Alvey said; there is a free-will offering.

The YMCA Healthways SilverSneakers Fitness program (at both locations in Evansville and in Henderson) is a collaboration between Medicare Supplement and Advantage plans and service providers such as the YMCA.

"We are the conduit," said Healthways Inc. Account Manager Holly Olson.

"Healthways is a wellness company" she explained. "We partner with Medicare Supplement and Advantage plans (including AARP) to give health benefits to Medicare recipients."

The plans pay for their members to join SilverSneakers programs although anyone can participate for a small fee, Campese said.

The guiding philosophy is that exercise can decrease and even reverse the development of many underlying health issues, including arthritis, cholesterol, blood pressure and blood sugar, Olson said.

Campese says that unlike conventional fitness programs, senior programs do not push participants to do anything they can't do or shouldn't do, such as deep knee bends for people who have had knee or hip replacement surgeries.

"And we never get down on the floor, not even for yoga.

"We want everyone to get a good workout and have a good time," she said, adding that there is a strong social component to the programs, too. Once a month the group gets out for a social activity -- an Otters game, or a restaurant meal, for instance.

"People really begin to care about one another. They worry when someone is missing," Campese said. "They call or send cards."

This social aspect runs through all of the fitness programs at the YMCA and SWIRCA, said Alvey, who added that some of the most popular, well-attended classes SWIRCA offers are erudite disciplines like Yoga and Tai Chi where as many as 50 to 60 people may show up.

"And then they stay for lunch ... and for afternoon social activities," Alvey said.

"Loneliness can be an issue among seniors," said Campese. "We are in here working hard but we are having a blast.

"There is a lot of laughter."

Tuesday, June 30, 2009

EXERCISE IS THE KEY

PLANO — Senior centers once conjured up images of elderly people sitting around a television, watching game shows.

But that's not the case anymore — especially in North Texas. Some area senior centers have become a hotbed of activity for the mind, body and soul.

Frances Dougherty started working out at the Plano Senior Center the day after she came to Texas.

That was 10 years ago. She credits aerobics for her good health and long life.

"I'm 90 years old, and if I don't keep moving, what happens to me?" she asked.

A walk down the halls of the Plano center reveals bustling activities in every nook and cranny. Some, like mahjong, are designed to promote an active intellect.

"I'll never get Alzheimer's because I keep my mind so busy," said Betty Grunewald.

Right next door, other seniors are practicing the ancient art of tai chi, which uses gentle flowing movements to reduce stress and improve health.

"Without using our muscles, our muscles forget what they're supposed to do, and no one wants to experience life from a chair or a bed if they don't have to," said Cindy Harrison-Staub, an exercise instructor.

Vicky Elwood said a perfect combination of wellness, fellowship and fun helps seniors like her stay active, alert, happy, and — most importantly — healthy. "There are people here who are 85 years old who have been coming here for 10 to15 years," she said. "So it's proven that they stay younger."

Traditional activities, like billiards, are still popular. Seniors told us there is something for everyone at the Plano Senior Center, from dancing the cha-cha to playing canasta.

"It's good for us mentally," Grunewald said. "The more friends you have, the happier you are."

Wednesday, June 24, 2009

What is Chair Aerobics?

Chair aerobics are a form of aerobic exercise where the participant stays seated in a chair for the duration of the exercise session. Normally targeted at those with mobility problems, chair aerobics aim to give a complete workout while limiting the stress and strain on joints.

The exercises are often supplemented with the usage of resistance bands and dumbbells. The basic exercises include a variety of punches and kicks that raise the heart rate of the participant to increase their cardiovascular fitness. Chair aerobics can be done in a classroom setting led by an instructor or at home with an exercise video.

Most chair aerobics sessions involve a brief warmup period followed by coordinated punches and kicks to raise the heart rate. From there, sessions can continue with primarily aerobic based exercises, but might also move into weightlifting to build strength.

Chair aerobics aren’t designed to get people into marathon running shape, but rather to help them with their day to day activities or to raise their fitness level enough so that more strenuous exercises become possible.

The only equipment required for chair aerobics is a chair with good support (most armless folding chairs are fine). Filled soup or soda cans can serve as weights and there are a variety of books and tapes available to teach the basic exercise series.

Tuesday, June 16, 2009

So Where Can You Start With Your Fitness Plans...

... and Hopefully See Results and Stick to Your Program?
By David Stamps

Where do I start? Everyday people start to keep diet journals, rush off to fitness classes and join gyms. Some people have even decided to purchase fitness equipment and turn their homes into a weight losing, sweat accumulating, stress relieving oasis.

Truth be told all of these attempts at getting fit and fitting into those smaller size jeans are great. Unfortunately many of us, once the dust settles, will watch our equipment become storage units or clothes racks. We will let our fitness membership fall by the waist side, hence why they have you pay for everything up front or sign a commitment. So where can you start with your fitness plans and hopefully see results and stick to your program?

Well kids, this is your lucky day! I have a few simple suggestions to jump start your program and hopefully find success and longevity in the process.

First, make cardio a priority. Loosing weight, burning calories, what ever you want to call it begins with breaking a sweat and you can start with simply making a plan to walk after work, park in the farthest parking space at work and while running errands and walk or start taking the stairs instead of the elevator.

Secondly, cut back on those portion sizes. I know this can be extremely hard, but it's a new year and we are going to take some chances. When you order food at a restaurant have your waiter/waitress bring you a "to-go" box with the food and once it arrives simply place half of your entree in the box to take home. The food is not wasted, and you have just created an additional, reasonable size meal for another time. Try the same thing at home, fix your plate of food as you normally would then take half off and place it in Tupperware for later. I guarantee you will not be hungry after eating the portion left on your plate and if you are hungry in a couple of hours feel free to enjoy your leftovers. Smaller meals throughout the day keep our metabolism strong and keep us for overindulging.

These few actions will help get you started on your journey and as you see results the motivation will increase. Too much too soon can cause burn out so don't try to take on the world at once. Tossing money at problems usually doesn't fix things, take action and enjoy the process. I believe in you.

And for my beginners out there who want an extra kick or the fitness folks who want to try something different there is a series called Chair Aerobics for Everyone. Amazingly fun choreography including Char Salsa, Chair Bellydance, Chair Boxing, Chair Yoga, Chair Tai Chi and so much more and its all done in the comfort of your own home and in a chair! If you cannot stand for prolonged periods of time, fitness is brand new to you or space is limited this may be an amazing addition to your library.

About David:

David is a certified fitness instructor, personal trainer and writer. He has worked in over a dozen fitness videos, infomercials and programs. He is currently completing his first fitness book, I USE TO BE FAT and he resides in Los Angeles, CA.

Saturday, June 13, 2009

New exercise guidelines: Don't just sit there, do something!

AN APPLE A DAY By Tyrone M. Reyes, M.D.

Exercise: It’s cheap, readily available, and the single most effective step people can take to avoid chronic and potentially fatal diseases. If it were being hawked on late-night TV, you’d think the phone lines would be tied up for hours.

But regular physical activity remains a hard sell. Despite mounting evidence that it lowers the risk for obesity, heart disease, diabetes, depression, and many forms of cancer, the average citizen has become increasingly sedentary. So the US Department of Health and Human Services (HHS) convened an expert committee in 2007 to evaluate the scientific evidence on the benefits of physical activity. It was the first thorough review of scientific research about physical activity and health in more than a decade and the committee spent nearly a year studying the data. They submitted their findings, and late last year, the US government issued a detailed exercise prescription for its citizens, the first ever by the federal government.

Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition in Boston, and who served as vice chair of the expert panel, says, “It was so thorough, and we found so much evidence of the benefits of physical activity.” She adds, “It’s hard to believe more people don’t realize this. People have to wake up.” Nelson summarizes, “Any activity is better than nothing. That’s the really important message.”

The Exercise Ground Rules

The 2008 Physical Activity Guidelines (www.health.gov/PAGuidelines) are more extensive than most of those from other health organizations. While assuring us that a couple of hours a week of moderate physical activity provide important health benefits, the new guidelines also stress that more is indeed better — finding added benefit from exercising longer and doing so with greater intensity. As Dr. I-Min Lee of Harvard University, a member of the panel, puts it, “Any physical activity one can do is good, but more is better.” The guidelines are also more inclusive. They apply not just to the average adult but to almost everyone, age six and over — children, adolescents, pregnant women, seniors, and people with chronic diseases and disabilities.

Adults, whether 18 or 81, are urged to get no less than 150 minutes (two and a half hours) of moderate activity or 75 minutes (one hour and 15 minutes) of vigorous activity — or some combination of the two — each week (see chart). Sessions should last at least 10 minutes and be spread evenly through the week. Among the moderate exercise options are walking, water aerobics, ballroom dancing, golfing without a cart, and gardening. Vigorous activities include racewalking, jogging, running, swimming laps, and hiking. For more extensive benefits, healthy adults should increase their aerobic activity to five hours a week.

Adults are advised to fit in two weekly sessions of strength training as well. The authors urge even people with medical conditions to meet these standards, though they acknowledge this may require a gradual buildup. Children and adolescents should be getting even more than adults: at least an hour a day (420 minutes per week), including both aerobic activity and exercise that builds muscle and bone.

The guidelines also distinguish between different levels of physical activity. For example, for most middle-aged adults, moderate-intensity aerobic exercise is comparable to walking three to five miles an hour; vigorous exercise is anything higher. Or on a zero to 10 scale, with zero as the amount of activity involved in sitting, and 10 as the effort of running at top speed, moderate exercise begins at five and vigorous exercise at seven. Perhaps the simplest way to distinguish moderate from vigorous exercise is by trying to speak as you work out: If you can talk while working out but have a hard time singing, you’re exercising moderately; if you find it difficult even to talk, that’s vigorous.

Strength training should involve all the major muscle groups of the legs, hips, back, chest, stomach, shoulders, and arms. You should repeat each exercise for each muscle groups eight to 12 times. Many aerobic activities also provide strength: For example, race-walking strengthens legs and hips; rowing builds muscles in the arms, legs, chest, and shoulder.

How Much Is Enough?

Go beyond the basics if you can, say the new guidelines. Once you’re routinely logging the recommended levels of aerobic activity, start to add a few minutes a day. (Ramping up slowly reduces the likelihood of injury.) The HHS committee found that you can get even greater health benefits and more effective weight control when you reach twice the recommended weekly amount — that is, 300 minutes of moderate activity, 150 minutes of vigorous activity, or a combination of the two. More than that may be even better.

Get Going

Anyone who’s followed a regular exercise regimen knows that the hardest part is getting started. Often, it takes a wake-up call, whether that’s a heart attack or just the inability to zip your favorite skirt or pants. If you need a nudge but don’t want to wait for an unwelcome event, the President’s Council on Physical Fitness and Sports (PCPFS) has a tool that might help — the Adult Fitness test. The PCPFS is an instrument that adults can use to determine how fit they are in terms of aerobic capacity, muscle strength, and stretching exercise. If you’re unpleasantly surprised, the PCPFS offers some pointers to improve your score. The test can be downloaded at www.adultfitnesstest.org.

The American College of Sports Medicine (ACSM) has developed two interactive questionnaires to help provide you with a realistic basis for establishing a routine. The first, a health assessment form, helps you gauge the factors that might pose risks or limit your ability to exercise. You can print out the results and share them with your doctor. The second questionnaire helps identify attitudes or habits that could undermine your resolve and generates personalized advice for overcoming them. Because research confirms that people with well-designed programs and goals are more likely to succeed, the ACSM also offers printable, customizable planning forms, an exercise time scheduler, a goal setter, and a form you sign pledging to make exercise a ritual. All are available at www.myexerciseplan.com/assessment.

Tips to Help You Get Active, from the National Institute of Diabetes and Digestive and Kidney Diseases, is a 24-page guide that could be subtitled “No More Excuses.” It offers helpful suggestions for overcoming just about every barrier to exercise you can think of — psychological, physical, or environmental. The guide is available at http://win.niddk.nih.gov/publications/tips.htm.

Keep At It

If you find that sticking to a regimen is at least as challenging as starting one, several free offerings from health organizations may help you stay on board:

• Be Active Your Way is a quick reference for ways to incorporate the 2008 HHS activity recommendations into your life. The advice isn’t new, but it’s presented in an accessible and easy-to-follow way. You can order or download this booklet from the HHS guidelines web site: www.health.gov/PAguidelines/adultguide.

• “Keys to Exercise,” a video series produced by the ACSM and the American Heart Association, presents exercises that help improve strength, flexibility, and endurance. To reinforce the message that you don’t have to go anywhere special to stay fit, many of these exercises are performed at home and require no special equipment. The videos can be viewed on your home computer, just go to www.exerciseismedicine. org/KeystoExercise.htm.

• Exercise: A Guide from the National Institute on Aging (NIA), dedicated to people over 65, emphasizes that our bodies don’t transcend the need for exercise when we get old. The 82-page guide does recognize and explain the changes that come with age, and it provides appropriate exercise programs, including suggestions for people with joint replacements, people who find it difficult to perform exercises on the floor, and people taking beta blockers (which can slow heart rate).

Whatever your situation, though, the first step is to get moving. “Being completely sedentary is the most risky,” Nelson says. “So do anything. I’m dead serious. Think, ’What’s the one activity I enjoy’ or ‘What activity do I detest the least?’ Then do it!”

The message is clear: Don’t just sit there, do something!

Prefer to sit? Well you can still get fit - with The Chair Aerobics for Everyone Series.


Saturday, May 30, 2009

Slim Down While You Sit Down!

The Chair Aerobics for Everyone Series now offers a series of nine, unique DVDs that provide a safe effective, low impact workout good for all fitness levels. This series is available to retailers for resell at a discount.

Wheelchair bound consumers and those with limited mobility have been asking for top-quality, fun, low and high impact fitness DVDs for years. The Chair Aerobics for Everyone Series fulfills that need and so much more!
The Chair Aerobics for Everyone Series
includes the following:
• Chair Aerobics for Everyone
• Circuit Training Beachparty
• Exercises for the Bedridden
• Wheelchair Workout
• Chair Bellydance
• Chair Tai Chi
• Chair Boxing
• Chair Yoga
• Chair Salsa

Certified fitness professionals have developed all workouts. The professionals coach while doing the steps in a clear, precise, fun, and energetic manner. The series is an effective alternative to conventional exercise for people who have never exercised, cannot stand for a prolonged amount of time or are just returning to a fitness routine.

According to the Los Angeles Times Health Section (2008), “The Chair Aerobics for Everyone Series is also challenging enough for people at higher fitness levels wanting to exercise in limited space, such as at the office. “If you follow the routine you’ll work up a decent sweat, similar to about 20 minutes of reasonably vigorous dancing. For someone at a desk or with limited mobility, this an acceptable alternative to chair aerobics or other types of seated exercises.”

The Chair Aerobics for Everyone Series of exercises increase oxygen intake, and strengthen the heart (cardiovascular system) and lungs (respiratory system). If your consumers use a wheelchair, exercise can improve their mobility by increasing upper body strength and endurance.

In addition, using The Chair Aerobics for Everyone Series suppresses appetite, improves cardiovascular condition, increases energy level, reduce anxiety and depression, reduces fatigue, improves quality of sleep, improves self-image, increases overall strength, reduces stress levels, and promotes weight loss.


The Manufacturer's Suggested Retail Price (MSRP) for The Chair Aerobics for Everyone Series of individual DVDs is $24.99 per DVD. Retail Customers receive a 50% discount of $12.50.
ABOUT THE CHAIR AEROBICS
FOR EVERYONE SERIES FOR EVERYONE SERIES:

Bruce and Andrea King of Northridge, California created the Chair Aerobics for Everyone Series. It is a production of Endless Graphic Productions, LLC. Celebrity Video Distribution, Inc distributes The Chair Aerobics for Everyone Series.

For more information about this series, visit www.chairaerobics.com and http://www.cvdistributes.com/videos/fitness.html.

Friday, May 29, 2009

Order Yours Today!




The Chair Aerobics for Everyone offers a series nine DVDs that guarantees a safe effective, low impact workout good for all fitness levels. The Chair Aerobics for Everyone DVD Series includes: Chair Boxing, Belly Dancing, Salsa, Tai Chi, Yoga, Beach Party, Exercises for the Bedridden, and those Wheelchair Bound. The series is an effective alternative to conventional exercise for people who have never exercised, cannot stand for a prolonged amount of time or are just returning to a fitness routine.

The Chair Aerobics for Everyone is also challenging enough for people at higher fitness levels wanting to exercise in limited space, such as at the office.
“If you follow the routine you’ll work up a decent sweat, similar to about 20 minutes of reasonably vigorous dancing. For someone at a desk or with limited mobility, this an acceptable alternative to chair aerobics or other types of seated exercises,” quotes the Los Angeles Times - Health.
Why use The Chair Aerobics for Everyone DVD Series?

Aerobic exercise increases your oxygen intake, and strengthens your heart (cardiovascular system) and lungs (respiratory system). If you use a wheelchair, exercise can improve your mobility by increasing upper body strength and endurance.

In addition,
The Chair Aerobics for Everyone DVD Series do the following:
  • Suppress appetite
  • Improve cardiovascular condition
  • Increase energy level
  • Reduces anxiety and depression
  • Reduce fatigue
  • Improve quality of sleep
  • Improve self-image
  • Increase overall strength
  • Reduce stress levels
  • Promote weight loss
The Chair Aerobics for Everyone DVD Series can be purchased on either Amazon.com or www.chairaerobics.com.

Friday, May 22, 2009

About Chair Aerobics for Everyone Series

Chair Aerobics Media Kit Chair Aerobics Media Kit D. Plump Consulting Chair Aerobics for Everyone video series is a safe effective, low impact workout good for all fitness levels.

This video series is an effective alternative to conventional exercise if you have never exercised, cannot stand for a prolonged amount of time or are just returning to a fitness routine.

Chair Aerobics is also challenging enough for people at higher fitness levels wanting to exercise in limited space, such as at the office. Visit: www.chairaerobics.com for more information.

Saturday, May 16, 2009

Never too old...

Star News Group

HUME’s seniors are proving they are still fighting fit.


“We’re very energetic people and we put the young ones to shame,” University of the Third Age social secretary Win Bell said.

At a U3A conference held last week, Hume members put on their gym gear to perform chair aerobics in front of the Hume City Council.

“It’s exercises either done sitting at the chair, either side or at the back of the chair,” Ms Bell said.

“There are at least 100 movements you can do with chair aerobics. It’s a very energetic exercise class.”

Ms Bell, 72, said ages in the class ranged from 50 to 81.

Hand weights and tactile balls are incorporated into the exercises, which participants can perform at their own pace.

“In the class you’re always told, ‘You know your own body so you only do what you can do’,” Ms Bell said.

“One of our greatest achievements – we had a lady come three years ago in a wheelchair. Within two years it went from a wheelchair to a walking frame, now to a walking stick. She’s a wonder. We think she was about 83 or 84 – she would never tell us her age,” she said.

But Ms Bell said the classes weren’t just about fitness – everyone had a lot of fun, laughing and talking.

“There is no excuse for people being couch potatoes these days. There are so many things available to them,” she said.

Wednesday, April 29, 2009

Exercises for those in a Wheelchair

Can you stand for just a few minutes a day,
or not at all?
Want to get and stay fit?
The Chair Aerobics for Everyone:
Wheelchair Bound
DVD is YOUR answer.

Sunday, April 26, 2009

Is it for You?

Bruce and Andrea King, residents of Northridge, CA developed Chair Aerobics For Everyone, in 2005.

Chair Aerobics For Everyone is a safe, effective, low impact work out, with an emphasis on having fun.

These easy to follow videos are a great alternative to conventional exercise and can be used by men and women of all ages and fitness levels.

All Chair Aerobics videos are done seated in a chair. They begin with a warm up, followed by a full body cardio workout.
Chair Aerobics is recommended for the following type of people:

- Men and women with limited mobility
- Seniors
- People who can not stand for a prolonged amount of time
- Pregnant women
- Post-partum women
- People who have never exercised
- People returning to fitness routine
-Anyone wanting an effective low impact workout

*Chair Aerobics is also challenging enough for people at higher fitness levels wanting to exercise in limited space or at the office.

The benefits of Chair Aerobics:

- Strengthening and toning of the muscles
- Improved circulation
- Better heart function
- Lower blood pressure
- Reduced stress level
- Restored energy
- Loss of pounds and inches
The whole idea behind Chair Aerobics is to get your body moving and your heart pumping and this video series delivers just that.

So no more excuses for being inactive or unhealthy, come join the many people who are having fun getting fit with Chair Aerobics For Everyone. It is here to stay to help create a healthy new you!

The following videos are currently available from the Chair Aerobics For Everyone Series:
  • Chair Aerobics
  • Chair Boxing
  • Chair Yoga
  • Chair Belly Dancing
  • Chair Salsa
  • Chair Tai Chi
  • Chair Pilates
  • Chair Tap Dancing
  • Chair Muscle Pump and Core Strengthening
For more information on the Chair Aerobics For Everyone Series
visit their web page at www.chairaerobics.com