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 2:00 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 Stretching helps ease joint pain and muscle aches and also improves mobility, flexibility, coordination, and circulation. On top of the physical benefits, it also reduces stress and boosts mood. Chair exercises like stretching are perfect for seniors because they can be adapted for physical limitations, minimize the risk of injury due to falls, and still give health benefits. The only equipment needed is a sturdy, non-slip chair. The Sit and Stand classes on Tuesday/ Thursday at 11:00 am and the Yoga Stretch class on Wednesday at 10:30 am use a variety of stretches. Gaining flexibility takes time. Go slowly, and listen to your body. One stretch doesn’t fit everyone, but there are many variations. For example, if you can’t sit on the floor to stretch your thighs, try a standing thigh exercise. As you improve flexibility, you’ll be able to reach farther with the same stretch—or try different stretches for the same muscle. Other tips to keep in mind: • Warm up by walking in place for five minutes. This will prepare your heart, muscles, and joints for activity. • Never force a stretch. Don’t bounce or jerk to get deeper into a stretch. Smooth, gentle movements are safer. • Don’t lock your joints. Your arms and legs can be straight while stretching, but they shouldn’t be stiff. If it’s more comfortable, bend your elbows and knees slightly. • Keep breathing. Like your movements, your breath should be slow and steady. Hold your stretch for 30-45 seconds. • Aim to stretch every day. Try it for 10 to 15 minutes a day, at least three days a week. Stretch each muscle group three to five times each session. Ultimately, flexibility is about enjoying your life. By increasing your range of motion, you’ll be less prone to injury while exercising, traveling, or playing with your grandkids. You’ll feel less stiff and more comfortable going about everyday activities like walking, lifting, bending, and even driving. You’ll improve your posture, circulation, and balance while relieving pain and stress. • 4 • The Pinecone | January 2019 Keep your New Year’s resolution and sign up for the Walk across America Program that The Oasis is offering. Registration begins January 2, 2019. The programwill run from January 14 throughMarch 11 lasting 8 weeks. We will keep track of howmany miles each participant walks or completes on the Nu-Step or treadmill. You may want to use a pedometer, your Fitbit or your smart phone Pedometer App to record your steps. Turn in your mileage/steps each Monday. Everyone’s mileage will be kept up individually and as a group total to see how far we can walk; pointing out interesting landmarks along the way. Last year, 45 participants walked Route 66 and accumulated over 2694 miles. This year we will follow The Great River Road along the mighty Mississippi River from Itasca, Minnesota, through Memphis, to New Orleans, Louisiana. We’ll have photos along the hike and followour progress on amap. If we have enough participants, we couldmake it all theway- almost 3000miles.We’ll have helpful tips each week, awards and surprises for everyone, as well as the reward of beginning and continuing a great exercise habit of walking for strength and endurance. Wewill haveweekly door prizes and aGrand Prize of Dinner for Two at the Exquisite Cuisine for the most miles recorded. Sign up in The Oasis or the Life Enhancement Office. I can’t wait to get our hiking shoes on again. W A L K A C R O S S A M E R I C A STRETCH Be More Flexible: