Make a fist

Start with your fingers spread apart and straight up. Make a loose, gentle fist and wrap your thumb around the outside of your fingers. Moving slowly and smoothly, return to the starting position. Repeat. Perform this exercise with both hands.

The Chin Tuck is a great exercise for osteoporosis.

Chin Tuck -

• While seated, look straight ahead.
• Pull your chin in toward your neck, but keep looking straight ahead; don’t let your head bend forward.
• Push your hands down on your thighs to help straighten your back.

Hold this position for a few seconds. You’ll feel a stretch in the back of your neck. Repeat this exercise five times.

Wall arch

The Wall arch stretches your shoulders and calves while toning your back and abdomen:

• Stand facing the wall with both arms at your side. Your feet should be six inches apart and six inches from the wall.
• While inhaling, tighten your abdominal muscles and stretch both arms up to touch the wall.
• Exhale and lower both of your arms to the starting position.
• While inhaling, reach up with your right arm to touch the wall and stretch down with your left arm.
• Exhale and lower your right arm to the starting position.

Walking posture

Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:

• Hold your head high.
• Keep your back and neck as straight as possible.
• Gently tighten your abdominal muscles.
• Let your shoulders and arms move freely and naturally.

The most common barrier I always hear is, “I don’t have enough time to exercise”. YES YOU DO!!!

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

• Try and squeeze in a few 10-minute walks throughout the day.
• You can Get up earlier! If you feel your days are packed and the evening hours are just as bad, get up 30 minutes earlier twice a week to exercise.
• Rethink your routine.Your weekly Saturday lunch with your friend could be turned into your weekly walk with your friend!

By doing simple exercises to strengthen your muscles and improve your posture and balance you can help prevent and treat Osteoporosis.

To practice a good standing posture:

Stand with your head, shoulders and buttocks against a wall, with your heels two to three inches from the wall.
Pull in your chin and tighten your abdomen and buttocks.

Press your back against the wall, leaving a small space behind the curve of your lower back

Correct standing posture is key for seated and walking posture.

The many benefits of exercise may be why some call it the fountain of youth. There are many studies that have proven that seniors who exercise benefit from increased strength, endurance, balance, cognitive abilities,and cardiovascular health. According to the Centers for Disease Control and Prevention, seniors should get at least 2.5 hours of moderate-intensity exercise (such as brisk walking) per week, or 1.25 hours of vigorous aerobic activity (like swimming or running) each week, in addition to strength training two times per week. There are a variety of fitness programs available to seniors today. Many community centers and fitness clubs offer senior fitness classes, including dance, tai chi, and yoga classes. For seniors who are less mobile, there are many types of exercises that can be done from a sitting or reclining position utilizing light weights or weighted balls,
ankle or wrist weights, elastic bands, and stretching.

FIT Seniors Class in Santa Ana

Every Tuesday and Thursday
Time: 11:30 am - 12:30 pm
Location:
First Congregational Church
2555 Santiago Park
Santa Ana, CA 92706

Please Note: Be sure to consult with your physician before beginning an exercise program

Join us for some much needed stretching and relaxation …..

YOGA Fit

Every Wednesday starting June 24, 2009
Time: 6:30-7:30PM
Location:
First Congregational Church
2555 Santiago Park

Please Note: Be sure to consult with your physician before beginning an exercise program
Santa Ana, CA 92706

A recent study found that forty percent of U.S. adults physically inactive. That’s 82.5 million people!

That’s why a nationwide effort is underway to get Americans moving. Launched by the American College of Sports Medicine in partnership with The Coca-Cola Company, the program is called Exercise is Medicine (EIM) and the focus is to urge doctors to write prescriptions for exercise for their patients.

ACSM and Coca-Cola recently announced the availability of EIM’s Public Toolkit to help consumers stick with doctor’s orders for physical activity. The toolkit includes step-by-step instructions for consumers to work with a doctor to determine the right dose of exercise.