- Sit up tall in a firm, straight-back chair (preferably without arm rests).
- With feet flat on the floor, place a weighted ball between the knees (ours happen to be 2 lbs.)
- Grasp the edge of the chair near the thighs.
- Tighten the knees to hold the ball in place, pull in the stomach muscles, raise knees up until feet are off the floor, hold for a count of 5, then lower. (Start slowly – try for 5 repetitions.)
- If you cannot lift both feet off the ground with bent knees, position the ball (or another object) as described in step 2, and extend legs straight out to the front to whatever height can be achieved. (hold for 5 count – do 5 repetitions to start)
- Remember to breathe as you exercise!
April 30, 2014
We were joined on our return trip to the Peabody Metro Bowl bowling lanes today by three new friends from the Peabody Parkinson’s support group. We’re happy to report that all of us scored in the double digits and a couple of us even bowled spares!
Good fun and friendship shared…we’re looking forward to going back soon!
April 29, 2014
Occupational therapist Stacy Hodges, O.T., Director, Rehab Services, Virginia Gay Hospital, Vinton, IA, offered a good tip in the spring edition of the Parkinson’s Disease Foundation’s News & Review newsletter. Interestingly – and what caught our eye during reading – is that we already use this handy tool during some of our exercise classes!
To quote Stacy: “Since freezing occurs in part because of the body’s inability to plan movement, try strategies that make your movement more automatic. Use an interactive metronome to establish a unique rhythm for each user. After programming the device, place it on a nearby surface. Then, perform tasks (i.e. chores or exercise) to its beat. It will help your movements to become more fluid.”
Remember those old music lesson days when the teacher set up the “tick-tock” instrument to help you keep the proper rhythm? Well, now there are free apps for the iPhone and iPad from the Apple/iTunes store (health and fitness categories). We use a free version from a particular retailer that creates a variety of different beat programs with an adjustable volume level. As with everything we offer, it’s fun…but with a serious purpose!
April 27, 2014
Not just present-day generations have understood the importance of motivated movement!
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato (ancient Greek writer and philosopher – born circa 428 B.C. – died circa 348 B.C., Athens)
April 26, 2014
Keith, Linda and Marilyn met with a small but interested group of women at the Salem Senior Center last week. Three of the women were already familiar with one another, as they participate in some of the other excellent programs Salem offers its seniors…tai chi, yoga, strength maintenance, etc.
In the time available, Linda gave a great, albeit shortened, overview of the types of targeted exercises we offer. Keith explained the concepts behind keeping as active and goal-oriented as possible when faced with a neurological opponent as challenging as Parkinson’s. To demonstrate one of the points he was making, out came the unexpected boxing gloves and portable upright punching target. With a little coaxing from Keith, each person was soon following his instructions about weight shifting and making jabs! Comments such as, “Oooh, I missed that time!” turned into determined cross-cuts and big smiles all around as they made contact with their targets!
Thank you, Salem! We hope to be with you on a regular basis in the near future!
April 21, 2014
Early last Thursday afternoon, Keith, Linda and Marilyn were joined by friend Dianna Daly and 20 interested people at the Rose Baker Senior Center in Gloucester, MA for a demonstration of our exercise program.
Center coordinator Lucy Sheehan graciously welcomed us, and a number of the people who came were pleased to learn that Dianna Daly is associated with our mission, as she is already a respected yoga instructor at the center.
After introducing ourselves, we presented an overview of what Parkinson’s Fitness offers as a means of empowering individuals living with Parkinson’s to maintain their healthiest, safest, and most fulfilling physical and emotional quality of life. Then, curious about the actual exercises, everyone joined in both seated and standing routines, as well as trying strength and agility movements.
After positive comments were made by many in the group to Lucy Sheehan and to us as the program ended, scheduling for a weekly program in Gloucester is being worked on. We’re excited to weave Dianna’s familiar presence and expertise into a leadership role for the classes.
We’ll keep you “posted” as plans progress!
April 5, 2014
We visited the Peabody Parkinson’s support group this week, courtesy of facilitator Rebecca Stewart, and had a great time demonstrating parts of our exercise program.
Now, we all realize that most audiences politely listen to new speakers, and the Peabody members were no exception. Their polite attention turned into enthusiastic participation as Linda led general warm-up stretching and then moved into more focused movements involving the entire upper torso and legs.
Our demonstration space was limited, so many of the exercises were done seated in chairs. But when Keith took over, we were up on our feet for boxing and trying the agility ladder. We had also added in some cognitive movements using our weighted balls.
We felt the group enjoyed trying the shortened sample program. There was certainly laughter, as well as lots of good-natured comments, shared. We believe everyone left with a healthy sense of personal accomplishment!
Thanks for being such great hosts, Peabody! Hope to have you join us when the Marblehead group goes bowling again soon!
March 31, 2014
While you’re “thinking about” whether or not you’ll start – or continue – exercising, keep the following thoughts in mind…
“Someday is nowhere to live your life.” – Rachel Macy Stafford
“Be stronger than your excuses.” – Lisa Ferrara, Manchester, NJ
March 26, 2014
Interesting reading found in the March 23, 2014 issue of the Huffington Post…
“Remember that time your exercise class had awesome music and fun gear — and left you feeling like you had a thorough workout?
Keeping this memory in mind could be the key to motivating you to exercise, a small new study suggests.
Researchers from the University of New Hampshire found that when study participants were asked to think about positive memories around exercise, they had higher levels of subsequent exercise compared with people who didn’t recall memories about exercise.
The study is published in the journal Memory and is based on data from about 150 students. For the study, the students were split up into three groups: One group was asked to think about something positive that happened that would increase exercise motivation, another group was asked to think about something negative that happened that would increase their motivation to exercise, and the third group was not asked to recall any memory. All the students were also asked to rate their future intentions to exercise.
Eight days later, the students filled out a survey saying how much they exercised the week prior. Researchers not only found that those who recalled the positive memories exercised more than those not asked to recall any memories, but those who recalled negative memories also exercised more than those not asked to recall any memories. However, the negative memory recallers exercised less than those asked to recall positive memories.
Memory isn’t the only thing you can harness to boost your exercise motivation. Other research has shown that having a workout partner and financial incentives could also help.”
March 25, 2014
The following words were shared by our Marblehead Parkinson’s support group leader, who read them recently in her March issue of Guideposts magazine and felt that they were appropriate for posting here. The statement was submitted to Guideposts by another reader, Jim Koski, of Saginaw, Michigan.
“Failure is never a person, it’s only an event. And the person who sets a goal, makes a plan, takes action, evaluates results, adjusts their plan, learns from their mistakes and continues toward their goal, never fails.”
WOW! Jim could become a good motivational speaker!