Senior Empowerment Seminars – 6/22/2024 Summary
How We Move Every Day
Speaker: Susan Boreliz, Community Engagement, Diablo Ballet
As with any new exercise or movement regime you might consider, please consult with your trusted health and/or fitness care provider(s).
Susan is not providing health care nor treatment recommendations. Information shared in this document is for informational/inspirational purposes only. If you participate in any classes, pre-recorded videos, or third-party websites, please be aware of your limitations and capabilities.
- Measure your fitness level – It’s all about that base(line).
Record your pulse rate before and right after walking 1 mile; how many minutes to walk the mile? How many standard (or modified) pushups and sit-ups you can do at a time. Check the range of motion in your neck, hips, knees, ankles, shoulders and elbows. How far can you reach forward while seated with your legs in front of you?
- Design your fitness program by thinking about your fitness goals, gathering equipment, and making a balanced routine. Having clear goals can help you measure your progress and stay motivated. Put it on paper. A written plan may help you stay on track. Start slow and go forward slowly; build different activities into your daily routine.
- Consider the following: Who do you like to exercise with (yourself or a group?); What activity inspires the most movement and what materials or classes do you need?; Where do you prefer to exercise – at home, outdoors, or at a gym?; When do you notice you have the most energy during the day? Record that time, as that’s when it could be best to exercise.; and How: Do you need a ride to you class? Do you need a refresher class first? Remember (or discover) how best you learn (i.e., hearing instructions, reading instructions, or a combination of hearing and reading, etc.).
- How much is enough? Aim for at least 150 minutes of moderate aerobic activity per week, plus two strength training sessions. Everyone loses muscle mass as one ages (i.e., sarcopenia), and weight training can help preserve it. For even more health benefits, get 300 minutes a week or more of moderate aerobic activity.
- Allow time for recovery. Many people start fitness programs with a lot of energy. To avoid giving up too early, plan time between sessions for your body to rest and recover. Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. flexible. It’s fine to take a day or two off.
- Try to get a D.O.S.E (dopamine, oxytocin, serotonin, and endorphins) every day. Dopamine, oxytocin, serotonin and endorphins are considered happy hormones or feel-good hormones that will help reduce stress and anxiety and trigger pleasure, joy, bonding and trust. D.O.S.E. can be achieved by exercising, going outdoors, cooking, listening to music, laughing and gathering with friends, etc.
Additional resources and references are available below. Let us keep moving, stay active and stay happy and healthy for a long time to come.
Suggested Website Resources:
https://www.nia.nih.gov/health/exercise-and-physical-activity/5-tips-help-you-stay-motivated-exercise
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/taking-the-first-step-starting-restarting-an-exercise-program
https://snaped.fns.usda.gov/resources/nutrition-education-materials/physical-activity
Suggested Local In-person Classes or Centers:
Class: Dance for Parkinson’s at DIABLO BALLET
Instructor: Diablo Ballet Certified Staff
When: Sundays ongoing (all abilities & drop-ins welcomed) 1:30pm – 2:30pm
Location: Ace Dance Academy – 1825 Mt. Diablo Blvd., Walnut Creek
Phone: (925) 943-1775 ext. 2 | Email: school@diabloballet.org
Special Note: No dance experience is required and class is free.
Classes: Adult Health & Fitness classes (including Chair Yoga and Strength Training)
Walnut Creek Arts & Recreation | Phone: (925) 295-1490 | Email: artsrec@walnut-creek.org
https://www.walnutcreekartsrec.org/seniors/directory-of-aging-adult-resources
Class: Pilates Instructor: Karen Lapointe | Phone: (925) 708-6859
Class: Pilates Instructor: Ivy Noceto | Email: ivynoceto23@gmail.com
Class: Tap for Seniors Instructor: Susan Boreliz | Email: susanboreliz@gmail.com
Gym Membership:
Medicare Memberships | Life Time Fitness in Walnut Creek
https://stg-www.lifetime.life/medicare.html
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Suggested Online Classes and Other Resources:
John Muir Exercise Program:
https://www.johnmuirhealth.com/health-education/health-wellness/exercise/move-it-lady.html
Kaiser Fall Prevention (Self-Help):
https://healthy.kaiserpermanente.org/northern-california/health-wellness/classes-programs/details/fall-prevention-self-help-5
Meals on Wheels Diablo Region (MOWDR):
https://www.mowdiabloregion.org/fitness-and-exercise
Sit and Be Fit | https://www.sitandbefit.org/
Miranda Esmonde-White – Essentrics | https://essentrics.com/classical-stretch/
Stress Management Center:
https://www.smcmarin.com/stress-management-center-classes-healthcare-providers
Senior Alternatives | https://bayareaseniorcare.com/services/
Choice in Aging | https://www.choiceinaging.org/
Michael J. Fox Foundation | https://www.michaeljfox.org/webinars
Mobility Matters [for potential volunteer transportation] https://mobilitymatterscc.com/about/
Contact: David Benet | Email: david@mobilitymatterscc.com | Phone:(925) 284-2215
Suggested Books for Inspiration (available at your local Library!):
THE CREATIVE HABIT by Twyla Tharp
THE BODY KEEPS THE SCORE by Bessel Van Der Kolk, M.D.
EXERCISED by Daniel Lieberman
ANTIFRAGILE by Nassim Taleb
THE CHECKLIST MANIFESTO by Atul Gawande
THE ARTIST’S WAY by Julia Cameron
Message from Susan Boreliz: Keep Moving! What’s Your Next Move? ☺
