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.

Yes, you’ll get stronger and more toned – but those aren’t the only reasons to strength train. Scientists continue to discover benefits of strength training or resistance training. It can be done using light weights, elastic bands or even your own body weight (think wall push-ups, mini squats and calf raises). Here are four more good reasons to start.

1. IT REDUCES PAIN. A small study, published in the July 2012 International Journal of Preventive Medicine, found that men with rheumatoid arthritis affecting their knees had a 23 percent reduction in pain intensity after following a three-day-a-week strength-training program for eight weeks. Other studies show strength training relieves the pain of osteoarthritis and fibromyalgia, too. In the Oasis, the leg extension and seated-leg-curl machine will help with strengthening the muscles around the knee.
2. IT INCREASES RANGE OF MOTION. Another small study, published in the December 2011 Journal of Strength and Conditioning Research, found that participants who practiced resistance training three days a week for five weeks had the same flexibility improvements as those who did a regular stretching routine. Stretching and strengthening are both important. Water aerobics can help with both.
3. IT BLASTS CALORIES – even when you’re not working out. Muscle burns calories, so adding muscle mass naturally amps up your calorie burn. In fact, an analysis of several studies, reported in the July-August 2012 Current Sports Medicine Reports, shows the number of calories you burn at rest rises about 7 percent after several weeks of resistance training.
4. IT BOOSTS BONE DENSITY. Women lose up to 50 percent of their bone tissue in their lifetime post-menopause. By age 65 or 70, men begin to lose bone mass at the same rate as women, according to the National Institutes of Health. Lifting weights can help slow that loss and increase bone density, according to a 2015 review in the scientific journal of the American Physical Therapy Association.

Seniors are often overwhelmed by all the different machines and other fitness tools a gym has to offer. However, a distinction can be made between two main kinds of exercises: free weight exercises and machine exercises. Machines can be very useful to anyone that wants to isolate a certain muscle. Free weights are dumbbells and barbells, and often people make use of both free weights and machines.

To start a workout program: You’ve probably heard people talk about reps and sets. Sets are the amount of times an exercise is done. Every set consists of reps (repetitions), which is the number of times the movement (for example bicep curls) are done 4-6 repetitions for strength training, 6-12 reps for muscle growth, 12-15 reps for toning the muscles and endurance. Another thing that is important, is to rest between sets. Rest as long as it takes to resume normal breathing again, which is usually, between 60 to 90 seconds. Most exercises are between 2 and 3 sets, and 8 to 12 reps, however, this depends on your goals and whatever feels good to you.

Safety is very important, so start off slow. Furthermore, proper form and good intensity is most important. It is recommended to consult your doctor before starting a workout program. Start slow, build up and stop doing an exercise as soon as it starts to feel uncomfortable or starts hurting.

Get trained. Make an afternoon appointment with Mary Hand to learn the best techniques for using free weights and the resistance equipment in the Oasis.

When you think of exercising your brain, do you think about Sudoku, crosswords, and other mental puzzles? Studies are beginning to demonstrate that we need to put down that pencil and stand up and go for a walk. Physical exercise is proven to be better for your brain health than memory quizzes.

Our brains need the stimulation of aerobic exercise; that is, exercises that raise your heart rate and respiration. Just 30 minutes a day 5 days a week (150 minutes) of moderate-intensity exercise can make a difference in mental as well as physical and emotional wellbeing.

That extra blood flow to the brain creates higher levels of BDNF, a protein that
stimulates brain cell healing and growth. Studies show persons that are physically active have less dementia/memory/Alzheimer issues.

Here at Kirby Pines, we have many opportunities for aerobic exercise: walking, water aerobics, sit and stand classes. In the Oasis, we have the recumbent bicycle, Nustep, and treadmill to give you a safe aerobic workout. For strengthening exercises, try the Tai Chi or yoga classes or free weights and resistance equipment in the Oasis.

So leave your puzzles behind and step it up to exercise your brain. See the schedule for an exercise class, you can enjoy or visit the Oasis anytime.

Are you ready to start walking for fitness? Follow these fitness tips to help you be successful. Walking is good medicine for any age, especially folks with arthritis. Walking has been proven to help with weight loss, stress control, increasing strength, and balance, as well as reducing pain. To improve your chances of success, try these five walking strategies:

1. Find a walking buddy. To maintain your program find someone to walk with. A walking buddy adds accountability and safety.
   • Make a walking date with your spouse. It could even be your four-legged best friend.
   • Join a walking group. (Walk with Ease program starts here at Kirby Pines in September).
   • Schedule your walks like you would a doctor’s appointment on your busy calendar.
2. Add variety to your walk. Don’t let it become routine. Take a different route at a different time of day. Pay attention to the wildlife and flowers. Walk with music to keep in step.
3. Get good shoes. The only equipment you really need for walking is the right pair of shoes. Look for deep and wide shoe forms made of cloth or smooth leather that are not so tight as to not rub your skin. A good quality running shoe is best. (You can walk in running shoes, but you can’t run in walking shoes). Select shoes without thick treads to prevent catching the bottom of your foot. Make sure shoes are proper width and roomy. Wear high-top athletic shoes for weak ankles. Flexible shoes help reduce stress on the knee while walking
4. Keep a Record. Record your accomplishments in a journal or calendar. Keeping track of how far, long, when and where you walk can be a real motivator. Begin with an attainable goal like 10 minutes for 3 days each week, then add 5 minutes to each walk the next week, and change your goals as you meet them. A pedometer or walking app on your phone or ”Fitbit” can be a real motivator. Post your accomplishments where you can see them and remember to reward yourself when you meet your goals with a purchase or event. (Avoid using food as a reward)
5. Throw out the excuses. The first excuse for not exercising is lack of time. If walking is made a priority, people can find the time. Other barriers like bad weather can be solved by walking the halls of Kirby or using the treadmill in the Oasis. If tiredness or achy joints are the problem, be determined to walk; just walk a shorter easier route. Even a 5-minute walk is better than no walk and may even give you energy to go longer. Have a backup plan, if you can’t walk on your usual schedule, make a plan B and reschedule. The more you walk, the more energy and strength you have and feel like walking.

Speaking of walking—Would you like to begin a walking program? If you can you walk at least ten minutes and desire to improve your overall health and well-being, the Arthritis Foundation Walk with Ease Program will teach you how to safely make physical activity part of your everyday life. Walk with Ease offers support, information and tools to help you succeed. We will look at improving our posture and our gait. Balance and endurance are emphasized as well as making friends and learning our way around the hallways. Classes will begin September 17th for nine weeks meeting twice each week on Tuesdays and Thursdays in the Arts & Crafts room at 1:30 and led by Mary Hand who is a trained Arthritis Foundation walking leader. Each meeting begins with a short discussion covering a topic related to exercise or arthritis, followed by a 10- to 40-minute walk that includes a warm-up and cool-down, stretches, and take home exercises that will build strength for walking. We will begin walking inside and with good weather, walking outside will be an option. The program will include a very helpful guidebook, lots of surprises, good camaraderie and special encouragements along the way. For newcomers to Kirby Pines, it’s a great way to meet your neighbors and learn your way around. We are especially looking for people who want to begin an exercise program, as well as graduates of the program who are always welcomed back and encouraged to bring a friend. Contact Life Enhancement Department or sign up in the Oasis.

Are you looking for an exercise that helps you lose weight, strengthen core and leg muscles, and easy to use? Try the recumbent bike in the Oasis:

The TRUE CS900 recumbent bike is comfortable, smooth, and quiet. The seat is easy to reach without stepping over the frame making it perfect for seniors or those rehabbing. Recumbent bikes provide gentle exercise to improve muscle strength, flexibility, posture and balance. A recumbent stationary bike provides a safe way to get a solid cardio workout; a good choice for weight loss. Always check with your doctor before incorporating a stationary bike into your exercise regimen.

Features: Our bike is equipped with a reclining seat that is easy-to-adjust and pedals with foot straps. The wheel is in front, not under the rider. Recumbent bikes work the abdominal, gluteal and hamstring muscles, helping to reduce lower back pain in a comfortable indoor climate. Riding a recumbent bike is a natural pain reliever and mood lifter due to the endorphins released during aerobic activity. It’s an excellent calorie burner, too.

Safety: Recumbent stationary bikes are safe for most people when used properly. Be careful boarding and exiting the recumbent bike. Skid-proof shoes (no sandals or slides) should be worn and feet need to stay inside the strap of the pedals while riding the bike. Remember to stay hydrated by drinking water before, during and after a cycling session. If you experience any pain, dizziness, shortness of breath or other signs of discomfort while riding a recumbent bike, stop riding immediately and contact your doctor.

Here are some more tips to help you avoid injury or discomfort:

Adjust the seat. When the pedal is at the lowest position, your leg should be almost, but not quite, straight. You shouldn’t have to strain or rock your hips to pedal. Your knees shouldn’t feel crunched when they’re at the top of the pedal stroke. Adjust the seat forward and back with the front bar under the seat and recline with the lever on the left.

Get to know the easy to read display panel. Begin pedaling to turn on the lighted display. (This model is self- generating: no plug) press GO to open settings. Keep pedaling at 30rpms to keep the display lit. The rider can easily change their resistance level on the electronic display (using up and down arrows) choosing from easy rides to challenging simulated uphill rides and everything in between with 30 levels.

Adjust the pedal straps so that your feet feel snug — but don’t let the straps cut off your circulation. The foot straps make riding much more comfortable and efficient than pedaling without them. Don’t pedal with just your toes to avoid foot and calf cramps. Instead, press from the ball of your foot and through your heel as you pump downward on the pedal, and pull up with the top of your foot on the upstroke.

Don’t hunch over to prevent neck pain, keep your chest up, shoulders back, ears in line with your shoulders, and belly button drawn in. Avoid rocking from side to side, or clenching the handlebars or jerking motion.

Get started. Your goal is smooth even peddling with at least 30 revolutions per minute. If you are new to exercise, begin with 10-15 minute workout at level 3 resistance and gradually build resistance levels and your time to 30 minutes.

Next time you are near the Oasis, come in and give the recumbent bike a spin. Make an appointment with Mary Hand. She will be glad to demonstrate the recumbent bike and the other equipment in the Oasis. Remember “Keep it moving.”

Getting over the hurdles together

Staying fit is vital for people of all ages especially seniors. Exercise increases flexibility, reduces pain and joint stiffness, improves balance and mobility along with strengthening, and weight control and lifts your spirit. To help you overcome some common excuses for skipping exercise, here are some helpful ideas from the Arthritis Foundation. Always check with your physician before starting a new exercise regimen.

Excuse #1: “I have no time to work out.” One thing about Kirby Pines is that there is always something to do here which can usurp time for exercise, Health experts recommend 5 times per week for a minimum of 30 minutes; that’s only 150 minutes weekly. Exercise classes are offered 5 days a week with lots of variety and the Oasis is open 24/7 for equipment workouts. Walk a few extra halls around Kirby Pines for a quick stroll at lunchtime, it all adds up.”

Excuse #2: “I’m in too much pain.” When you’re hurting already, it’s difficult to find the motivation to move. But mild activity can help to ease the ache. Before you try to exercise, listen to your body. Low impact exercise like water walking can take the pressure off your joints. If you use pain medication, choose a time to exercise when your meds are working at their best. Remember to always warm up to prepare the muscles. “You may literally want to use a heating pad to loosen up your muscles and ease the stiffness then follow that with 10 minutes of basic stretching.”

Excuse #3: “Working out is boring.” The key to sticking with an exercise program is finding something that you enjoy. Ask a friend or spouse to join you making exercise a social event. Another person will keep you accountable and less likely to skip. If your pals aren’t interested, check out the group exercise classes offered here at Kirby Pines. Put some variety in your program.

Excuse #4: “I don’t need to lose weight.” Exercise is more than simply losing weight. In addition to fending off disease — including cancer, diabetes, dementia and osteoporosis, but it can also improve your life on a day-to-day basis. Working out makes you happier, less stressed and more productive, And regular movement helps ease daily tasks by strengthening muscles and ligaments around the joint.

Excuse #5: “I’m too self-conscious.” Feeling embarrassed or intimidated is common barrier to exercise. Begin a walking program with your doctor’s approval. Sit and observe before joining the class helps build confidence. Ask the instructor about the class. For water aerobics, putting on your bathing suit is the most challenging part of the class. Whatever you decide, just get started.

Excuse #6: “It’s been so long since I’ve exercised –I don’t know where to begin!” Start simple and easy. You can walk any time and it requires no special equipment. In the beginning, limit your exercise to 15 minutes and gradually add 5 minutes to your workout. Make an appointment with Mary in the Oasis and get a refresher course on using the Nustep or Stationary Bike. Try one of the exercise classes. Yoga stretch and Tai Chi are good for starters.

Excuse #7: “I’ll start tomorrow.” Make an appointment to exercise. Mark it on the calendar: date and time. Seeing your accomplishments in writing inspires more accomplishments. Make a date to walk or go to class with a friend, so you won’t back out. Spend time with people who are already exercising regularly. Set attainable goals like walking so many steps each day or exercising a certain amount each week. Reward yourself when you meet your goal with something healthy like new walking shoes or a pedicure and you will be more inspired to keep moving and develop a healthier lifestyle.

“It’s not the finish line that matters; It’s having the courage to start.”