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 Have you noticed lately that as the Stay In Place orders lag on and the summer days begin to heat up that you are spending more time on the couch or in your chair enjoying the air condi- tioning? Have you ever wondered why exercise has to be so exerting or sweaty? Exercise may be on the bottom of your to do list, if it makes the list at all. In this health column written by Doctor K (Komaroff), he gave several good exercises for a “couch potato.” His information was from a physical therapist Kailyn Collins who gave him these suggestions: While lying flat on your back on the couch or bed, lift one leg 8-12 times concentrating on using your thigh muscles. Repeat with the other leg. Turn to your side and lift your leg up 8-12 times using your thigh muscles (imagine a half “Jumping Jack”). Roll to the other side and repeat. Lying on your back again, lift both legs while you tighten your stomach muscles. Hold for ten seconds. Don’t forget to breathe. Relax for 10 seconds and repeat every commercial break. Sitting upright with your feet flat on the floor, practice standing up. Repeat 10 times. Another variation is to almost stand just raising your bottom off the chair and sit again. Make sure your chair is sturdy and not a rocker. This exercise can be repeated in reverse where you begin standing and squat like you are almost sitting and repeat 10 times. When you are ready to sit make sure your chair is under your bottom (gently sit without a plop). Move your wrists by rotating; waving up and down; Open and close your fists; Twiddle your thumbs and each finger one at a time. Rotate your ankles and flex each foot. Shoulder rolls; Raise one arm and then the other; Extend arms out to the side to expand chest and take a deep breath. These are just a few simple exercises that you can do while sitting on the couch. If you take the dare and give these a try, you may be pleasantly surprised that energy, strength, and balance will improve. If you like these, I have many more exercises you may find useful. Check out the Sit and Stand Exercise class at 11:00 Live streaming on Channel 10 on Tuesdays and Thursdays or the Yoga class on Mondays and Wednesdays at 12:45 on channel 10. Get out of your “Lazy Boy.” I dare you. ATTENTION: Bored Couch Potatoes! All classes have changed or have been postponed until further notice. Please practice safe distancing when exercising at all times. • 4 • The Pinecone | July 2020 A great big THANK YOU to everyone who showed their support for the Arthritis Foundation by giving time and donations for our Walk to Cure. We raised over 1000 dollars in donations which will be used to support research, education, and assistance to people of all ages who live with the pain of arthritis. We really appreciate your generosity.