Movement for Healthy Aging Classes
This class is suitable for older adults who want to proactively manage the challenges of aging, protect themselves from injury, and feel more relaxed and confident.
Each class will have a theme, and students will be provided with education on how to assess their progress, self manage their fitness and seek further help.
Themes will include:
Resources for Self Assessment and Practice at Home
How to Join
Anyone is welcome to join the class. If you have questions about your fitness to join or are worried about anything, call Maria on 0432290622 or get clearance from your doctor.
When: Tuesday mornings 9 - 10 am
Where: Lennox Head Surf Club, up the north stairs
What to Bring:
Yoga for Osteoporosis: Clinically documented to effectively increase bone density when practiced regularly and according to instructions. When building bone density, the regularity and consistency of practice and activity is very important. Remember you are doing the poses in a way that puts force through your bones, so it feels strong, but not painful, and you need to use calm, slow breathing to make sure it doesn't feel stressful. Pain in always a sign something is wrong; intensity is ok, but build up slowly and sustainably - this is something you will be doing for the rest of your life.
Find the You Tube Link here made by Dr Loren Fishman who conducted the study that showed that practicing these poses for 12 minutes a day 5 days a week effectively built bone density (click here for the NY Times article) or another similar sequence based on the research here If you have any questions of difficulties with the practice, ask Maria or an experienced, qualified yoga teacher who knows about osteoporosis to provide you with instructions and check you are doing it safely.
Here is a handout with all the poses photographed.
Strengthening Exercise - Chair Rise and 30 second Sit to Stand Assessment
Balance practice should first of all be safe, and not put you at risk of falling. Practice simple balance stability first, using a support such as a wall or chair just in case you need it. As you gain strength and confidence, begin to challenge yourself by changing the stability of your support, using your arms to reach, or looking up or over your shoulder. Don't forget to breathe and relax - that is another reason you have to feel safe while you practice.
Find below a few resources to help you practice at home.
The 4 Stage Balance Test is a way of testing and practicing balance. Find below: the test, and a link to a youtube video that has home based exercises and includes the 4 stage balance test. Link here
Information on bone health, nutrition and exercise guidelines from Osteoporosis Australia