The Oasis

When I ask, “Would you like to Exercise today? “, occasionally I hear a negative answer: “I used to exercise but now I can’t.“ That may mean I can’t run a mile anymore or play tennis or 18 holes of golf. But everyone can exercise in some way. Many exercises can be done sitting in a chair or standing beside a sturdy chair or even laying on the bed. To get started, all it takes is a “CAN DO“ attitude. 

An article, Obtaining a “Can Do” Attitude By Celeste Stewart from lifescript.com reports: “A “can do” attitude is a conviction that shows the world that whatever needs to be done, can and will get done. Unfortunately, many people have a tendency to focus on what can’t be done rather than what can be done. These days especially, we are experiencing “the must and must not do.” It’s time to take the “Can Do” attitude. 

Developing a “can do” attitude requires shifting focus from “I can’t” to “I can.” Pay attention to what you are saying and hearing. How much of that is negative? How can you reword it to make it positive? If someone is complaining all the time, try to shift the conversation. 

Take responsibility. When facing an obstacle, are you quick to blame other people or circumstances? Instead of placing blame, take responsibility for the challenge and work to overcome it. What can I do? 

Take action and follow through. Procrastination will bog you down so don’t fall into the trap of 

putting off your tasks. Set your mind to doing something and then do it. Keep going until you reach your goals. If you must take it a small step at a time, that’s fine – as long as you are taking those steps. 

Take the positive direction. Surround yourself with other positive people. Energy, both positive and negative, is infectious. Aligning yourself with other can-doers will bring out the best in you. 

Adopting a “can do” attitude can change your life. With the right attitude, your health can improve. Whatever your goal is, applying the “can do” spirit will help you reach it. No one says it’s going to be easy. In fact, it takes determination, confidence, and initiative. In addition, this new attitude requires a whole new way of thinking. This positive approach will pay off as you become more self-confident and see steps towards your goals accomplished. 

Joining one of our exercise classes offered will put you into company with many “CAN-DOERS” who encourage each other to do what they can to get stronger and stay fit. Start small and work up gradually. If you have been out of the exercise habit for a while, start with 15 minutes of easy to moderate exercise and add 5 min a week to your schedule. After a month you will be up to 30 minutes which is the recommendation of CDC. Thirty minutes for 5 days per week add up to 150 minutes of exercise which has been recommended by Arthritis Foundation. Yoga Stretch on Channel 10 Mondays and Wednesdays at 12:45 is a good 

class for beginners (that can be done seated if necessary.) While walking hallways is always a good beginning. Mary Hand will be glad to help you get started in the Oasis with using the equipment and encourage you in whatever exercise plan you want to take. 

Remember the scripture, “I CAN DO all things through Christ who strengthens me. “ Philippians 4:13 

And don’t forget the children’s book The Little Engine That Could who told himself, “I think I CAN: I think I CAN: I think I CAN.” 

Weather in Memphis went from unseasonably cool to dangerously hot with high heat indexes. The Heat Index (HI) is a number that tells people how warm it actually feels. The body doesn’t release heat through the evaporation of sweat as effectively and especially dangerous for seniors (or anyone else) exercising outdoors in a high heat index. Even a mild activity, such as walking can cause problems. 

“Seniors are much more vulnerable to the harmful effects of heat, as their bodies do not adjust as well to sudden changes in temperature,” shares Dr. Lubna Javed of HealthCare Partners Medical Group. “Some chronic medical conditions and prescription medications can impair the body’s ability to react efficiently to rising temperature.” 

Know the Risks of Hyperthermia. Heat stroke is an advanced form of hyperthermia that can be life-threatening. Learn these warning signs and get medical attention immediately if you are experiencing these symptoms: 

Body temperature greater than 103 degrees; Change in behavior, such as confusion or agitation; Dry, flushed skin; Nausea and vomiting; Fatigue and weakness, headache; Heavy breathing or a rapid pulse; Not sweating, even if it’s hot out; Fainting. Muscle cramps and heavy sweating may occur with heat exhaustion. 

If symptoms occur go to a cooler environment immediately and lower the body temperature by using cool water (a pool, cool tub, cool shower or washcloth wipe-down. Drink chilled, but not icy cold water. Heat exhaustion can be a life- threatening emergency, so call for emergency medical personnel) or 911 (if on-site help is not available) immediately. 

Avoid a Heat Emergency. Recognize the signs of heat exhaustion to keep seniors safe in hot weather. Many seniors with memory issues don’t recognize changes in temperature immediately, stay alert for symptoms, prompt for re-hydration, and remind loved ones to remove extra clothing layers outdoors. 

Stay Hydrated. As we age we lose our ability to conserve water and become less aware of our thirst. Drink plenty of cool water throughout the day and avoid alcohol and caffeine. Pack extra water for outings. But if taking water pills or other medication, check with your doctor to find out exactly how much water you should be drinking on warm days. Drink sweat replacement products (that contain salt and potassium) to replace water lost by perspiration. Eat cooling snacks like popsicles or slightly frozen grapes or watermelon, and light, cold meals like chicken or pasta salad instead of heavy, hot dishes like pot roast. 

Place a cool washcloth on the back of the neck and a pan of cool water close by to periodically re-cool the towel…Sit with feet in a pan of cool (but not too cold) water. Keep the house as cool as possible by keeping shades closed during the hottest part of the day. 

Stay in Touch. High temperatures can be life-threatening, so let friends and family know if you’ll be spending an extended period of time outdoors, even if you’re only gardening. 

Wear the Right Stuff. Dress for the weather. Natural fabrics (such as cotton) are cooler than synthetic fibers. Light-colored and loose-fitting clothes feel cooler and more comfortable. Wear sunglasses to protect your eyes from harmful UV rays and sunscreen when outdoors. Hats are also a great idea, especially for those with light colored hair and those with only distant memories of a full head of hair. 

Exercise Smart. If you enjoy outdoor activities such as walking or gardening, keep track of time. Don’t’ stay out for long periods and make sure to drink even more water than usual when exercising. Exercise outside earlier in the morning or later in the evening when the sun is not at its peak. 

Find indoor activities like that exercise class you were thinking of joining or learn to use the equipment in the Oasis or take a refreshing dip in the pool. At Kirby Pines we have many indoor exercise options with a variety of exercise classes. Check out the Sit and Stand Exercise class at 11:00 Live streaming on Channel 10 on Tuesdays and Thursdays or the Yoga class on Mondays and Wednesdays at 12:45 on channel 10. Enjoy exercising in the cool of your home. The Pool is open for water walking and exercise (Team up with a workout buddy so you are not alone in the water). The Oasis has free weights and 10 different machines to build strength and endurance. Mary Hand will be glad to show you how to use the equipment and start your own exercise program. 

The summertime is a time of fun and relaxation for most people. But for seniors, the heat and sun can be dangerous if the proper precautions aren’t taken. If you follow these tips, you can have an enjoyable and fun-filled summer — no matter how old you are. 

Have you noticed lately that as the Stay In Place orders lag on and the summer days begin to heat up that you are spending more time on the couch or in your chair enjoying the air conditioning? Have you ever wondered why exercise has to be so exerting or sweaty? Exercise may be on the bottom of your to do list, if it makes the list at all. In this health column written by Doctor K (Komaroff), he gave several good exercises for a “couch potato.” His information was from a physical therapist Kailyn Collins who gave him these suggestions:

While lying flat on your back on the couch or bed, lift one leg 8-12 times
concentrating on using your thigh muscles. Repeat with the other leg.

Turn to your side and lift your leg up 8-12 times using your thigh muscles
(imagine a half “Jumping Jack”). Roll to the other side and repeat.

Lying on your back again, lift both legs while you tighten your stomach muscles.
Hold for ten seconds. Don’t forget to breathe.
Relax for 10 seconds and repeat every commercial break.

Sitting upright with your feet flat on the floor, practice standing up. Repeat 10 times. Another variation is to almost stand just raising your bottom off the chair and sit again. Make sure your chair is sturdy and not a rocker.

This exercise can be repeated in reverse where you begin standing and squat
like you are almost sitting and repeat 10 times. When you are ready to sit
make sure your chair is under your bottom (gently sit without a plop).

Move your wrists by rotating; waving up and down; Open and close your fists; Twiddle your thumbs and each finger one at a time.

Rotate your ankles and flex each foot.

Shoulder rolls; Raise one arm and then the other;
Extend arms out to the side to expand chest and take a deep breath.

These are just a few simple exercises that you can do while sitting on the couch. If you take the dare and give these a try, you may be pleasantly surprised that energy, strength, and balance will improve. If you like these, I have many more exercises you may find useful. Check out the Sit and Stand Exercise class at 11:00 Live streaming on Channel 10 on Tuesdays and Thursdays or the Yoga class on Mondays and Wednesdays at 12:45 on channel 10.

Kirby Pines began a walking program in April with a little competition to see who gets out the most to walk. Participants were encouraged to walk outside in teams with safe distancing. The Rolling Walkers Team went out almost every day in their electric-powered chairs. People are walking everywhere from the lakes to the garden, gazebo and trails through the garden homes. Our 17 teams have put in more than 500 walking sessions in 5 weeks. Way to Go!!!! Here are a few of our teams of the week that were chosen randomly. Here are a few of our walking teams:

This has been so much fun that we have decided to go for a second round. We will start on Monday, June 8 and end Sunday, July 26. Outside temperatures may be in the 90’s, so plan to walk early morning or late in the day or enjoy the air-conditioned halls of Kirby Pines. Remember to use sunscreen, wear a hat, sunglasses, and like I always say, DRINK MORE WATER.

Exercise Safely at Home!

Are you bored with those 4 walls? Get some pep in your step. Start your own stay-at-home exercise program. Moving your muscles and joints will improve your attitude. A hormone called endorphins is released in your body naturally when you exercise. Endorphins actually cheer you up and lift your spirits. Bodies in motion are stronger, more flexible, experience less pain, burn unwanted calories, and maintain better balance for fall prevention and more endurance.

Safety is the utmost concern in your exercise program. If you are new to exercise, start slow, limit your first week to about 15 minutes at a time whether you are walking or following an exercise program. If you feel short of breathe slow down or stop altogether to restore your normal breath rate. You know if you are working hard enough if you are breathing a little faster but can still carry a normal conversation. If you feel light-headed or dizzy, sit down immediately. If you experience chest pain, or other sharp pain different from the usual ache, dizziness lasting more than fifteen minutes, difficulty breathing or other serious symptoms, get assistance immediately. Keep a phone nearby for emergencies.

A little soreness is normal after exercising but if you are feeling pain more than two hours after you exercise, that is a sign that you have done too much. Next exercise session be a little easier on yourself and don’t push yourself too hard.

When exercising with Live TV Channel 10 classes, gather your equipment before the class starts. Use a sturdy chair, like a wooden dining room chair, not a desk chair with wheels or a flexible back and definitely not a “lazy-boy.”

Wear comfortable clothes that do not bind and sturdy shoes to give your feet good support (no sandals or flip-flops or high heels). When doing standing exercises, be sure the floor is not slippery and you are within an arm’s length to the back of the chair. A hand on the back of the chair can be useful for balance support for any standing exercise. On days you cannot trust your balance stay seated in the chair to exercise. Keep a bottle or glass of water nearby to stay hydrated through your class. If it hurts don’t do it or at least modify it to make it comfortable for you.

Yoga Stretch is offered on Monday and Wednesday at 12:45 pm and Sit and Stand class is at 11:00 am on Tuesday and Thursdays. Give those classes a try or go by the Oasis and pick up a sheet of safe and easy exercises you can do at home. The Oasis is still open and equipment is deep cleaned twice daily. Use of Disinfecting wipes before and after you use the equipment as recommended.

For more safe exercise ideas check with Mary Hand in the Oasis.

Just like your need for a balanced diet of vitamin-rich vegetables and fruits, protein, and carbohydrates, your body needs a balanced routine of exercise that includes cardiovascular, strengthening and flexibility.

Any exercise that raises your heart rate slightly is considered Cardiovascular, such as walking, biking, or swimming. In the Oasis, the Nustep, the treadmill, and the recumbent bike will increase your heart rate. As we age, it is not necessary to push ourselves to the point of being out of breath and heart pounding. Slight perspiration and increased respiration rate is good and still being able to carry a conversation is a sign of exerting enough energy to utilize our hearts and lungs without overdoing. If you do experience shortness of breath, heart palpitations, dizziness or pain – SLOW DOWN or STOP to rest.

Strengthening exercises build muscle and endurance. Lifting weights, Upper body and Lower body resistant equipment in the Oasis are strengthening exercises. Noodles and barbells in the water and water walking use resistance to strengthen arms and legs. When exercising, a little soreness is normal but constant or a sudden sharp pain for more than two hours following exercise may mean “you overdid it.” Always begin a new program gradually using lighter weights for a shorter period of time. On the bike or Nustep set the resistance on a lower number for 10-15 minutes. Each week add a few more minutes and increase resistance slightly.

Exercise classes provide a balanced program for cardio, strength and stretch. Gentle stretching with deep breathing before and after an exercise session restores muscles and helps blood flow to muscles and joints to remove waste products (lactic acid) and bring Oxygen and nutrients to replenish muscle cells. Stretching and a tall glass of water may help prevent muscle cramps. Here is a quick review of the classes we offer here and how they can help keep you fit. Water aerobics and Sit ‘n Stand classes provide Cardio, Strength and Stretch. Tai chi and Yoga Stretch help with strengthening, stretch, and range of motion (reach and flexibility)

Always drink water before, during and after exercising.

Check with your medical doctor before beginning a new exercise program. Begin exercise sessions with 15 minutes three times per week. Gradually work up to 30 minutes five times per week. That is 150 minutes of moderately strenuous exercise each week which is recognized by the Arthritis Foundation, American Heart Association, and Centers for Disease Control for Cardiovascular health and healthy Joints. Visit the Oasis or join a class this week and experience that “good” feeling that comes with exercise.

What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking is an aerobic exercise; a University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, reducing the load on the heart. Walking is good for you in other ways as well.

1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent.
2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a study of postmenopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
3. Walking lightens mood. A California State University study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise.
4. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.
5. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain.
6. Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.
7. Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial or joint fluid that circulates as we move. Impact that comes from movement or compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.
8. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.
9. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.
10. Walking helps you do more, longer. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.

Your heart beats on average 115,200 times per day without you even thinking about it; sending nourishments and oxygen to all areas of your body. February is the American Heart Month reminding us to keep our heart healthy by diet, rest, and exercise. Your heart is a muscle and exercising makes it stronger and healthier. Research shows that people who do not exercise have a greater risk of heart disease than active people. Like all exercise programs, check with your physician before beginning any new regimen. So, “What exercise works best for my heart?”

Aerobic or cardio exercise like walking, swimming, or biking raise your heart rate and making breathing a little harder, but do not go so fast that you cannot catch your breath or be able to carry a conversation. Three to five times a week for 150 minutes per week of moderate exercise is recommended by the CDC. Ten or fifteen minute sessions work just as well as 30 to 60 minutes. Our water aerobics and the Sit and Stand Exercise classes will get your heart rate up without wearing you out. Also the Nustep, treadmill and recumbent bike can raise your heart rate and monitor your heart rate, too.

Stretching is also important. Be sure to stretch after warming up for a few minutes and after each exercise session to keep your body more flexible. Stretch gently (no pain) and hold your stretch for at least 30 seconds. We offer Tai chi and Yoga classes to provide full body stretching as well as water aerobics and sit and stand classes that finish with stretching.

Strength training uses weights and resistance like with stretch bands or in water, and even your own body weight (yoga). Do strength exercises 2 or 3 times a week resting a day between sessions. The Oasis has weight resistance equipment for upper and lower body work. Resistance levels can be increased on the Nustep and the bike.

It is never too late to begin an exercise habit. Start gradually 10 – 15 minutes at a time and increase slowly… If you experience pain or pressure in your chest or trouble breathing, stop immediately and get medical assistance. A little soreness in the beginning is normal, but if pain lasts more than 2 hours after exercise it may mean you have overdone it. After a few weeks, you can increase your workouts for longer sessions and add more resistance gradually. Exercise is a key to a healthier heart. Check out the schedule of exercise classes or make an afternoon appointment with Mary Hand (369-1334) if you want to learn more about the equipment in the Oasis. Remember an active life leads to a healthy heart.

Happy New Year! The Oasis is a great place to begin your New Year’s resolution to feel better. Diet, rest, and exercise are keys to better health. Kirby Pines offers many opportunities to improve strength, endurance, balance and cardiovascular health. Our four exercise classes supported by the Arthritis Foundation include Tai Chi, Arthritis Exercise (Stand and Sit), Water Aerobics and Walk with Ease (an 8-week class that will be offered in the spring). We also offer a Yoga Stretch class. These classes are tailored to your needs and having arthritis is not a requirement to take a class.

If group exercise is not your forte, Kirby Pines has an amazing variety of equipment for a small gym to exercise upper body, lower body and improve cardiovascular functions. The Oasis is open 24 hours / 7days a week. For training to operate the equipment, make an appointment with Mary Hand at 369-7334.

Here some ideas to make your holiday a little healthier:

On the first day of Christmas: Put on your walking shoes.

On the second day of Christmas: Put on your walking shoes, Walk to Hall L and back

On the third day of Christmas: Put on your walking shoes, Walk from L to I and back.

On the fourth, day of Christmas: Find a friend to walk with you around the lake.

On the fifth day of Christmas: Walk to the Oasis on the first floor near the Bistro.

On the sixth day of Christmas: Walk to the Oasis and Learn to use the Nustep

On the seventh day of Christmas: Use the Nustep for 15 minutes

On the eighth day of Christmas: Learn to use the resistance equipment for upper body

On the ninth day of Christmas: Learn to use the resistance equipment for lower body

On the tenth day of Christmas: Join an exercise class

On the eleventh day of Christmas: Bring a friend to an exercise class

On the twelfth day of Christmas: Take a rest then start again.