Kirby Pines Retirement Community | The Pinecone

Advanced Water Aerobics Monday & Wednesday 8:30 am-9:30 am in the Pool Exercise in the PAC Monday, Wednesday & Friday 9:30 am in the PAC Tai Chi Monday 1:45 pm in the PAC Yoga Stretch Wednesday 10:30 am in the PAC Men’s Water Aerobics Tuesday & Thursday 8:30 am - 9:15 am in the Pool Arthritis Foundation Water Aerobics Tuesday & Thursday 9:30 am - 10:15 am in the Pool Arthritis Foundation Sit/Stand Class Tuesday & Thursday 11:00 am - 11:45 am in the PAC • 4 • The Pinecone | February 2020 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. The Walk Across Canada Program is underway. We started in Vancouver, British Columbia and are headed east toward Calgary, Alberta. That’s 3616 miles. Pooling all our miles together I thinkwe canmake in 8 weeks. Remember to record your weekly mileage in the Sign-in Book in the Oasis for your chance to win the weekly drawing or the grand prize: Dinner for two at the Exquisite Cuisine. Watch formore details aboutWalkwithEase classes coming inMarch. This is a great way to begin an exercise program starting with a 10 minute walk. Class is limited to 15. Register with Brian in the Life Enhancement office or Mary in the Oasis. Our first class is March 17thmeeting twice a week for 8 weeks. HEART HEALTH! LET'S GET WALKING!