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Thinking about all of my class members on VE Day. I dug out my 'Black and White' leotard and joined a traditional 'League' class with old friends, teachers, my sister and mum! The traditional sequences: shoulders, swinging waists, feet and legs sitting and lying...and then I went into the garden and played with some scarves. We would have had a week of parties and celebrations, as well as remembering those who are no longer with us. Be safe, stay well and we WILL meet again! 
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It has been a long time since I have posted anything, I suppose I didn't want to jump in on the band-waggon and fill everyones mind with un-necessary stuff. I found myself getting all stressed in the shoulders are realised that I was not breathing properly so I made myself sit in the garden and breath as it is always good to breathe properly especially if you can get outside with the birds singing and the sun shining. I do not do breathing exercises in class as I do not want to take people out of their breathing patterns, but this is useful https://www.youtube.com/watch?v=u7sJw5ecFUU&feature=share&fbclid=IwAR2PX86nUfM0Pt-eovlmPoVb_ncGH5tKCJkcPJ8vCvRrqbPThazRFN6qwmM I will pop back later in the week...take care, make sure you go for a walk every day and be safe! There is a new game: Who will move first? Will they say thank you? Day 13 is done and we are all getting used to a new normal. The morning alarm is later as there is no commute. Every cough is dissected and radio stations selected for their 'happy news policy' - you are right- they don't have one. Trying to stay 2m (6ft) away from anyone is not easy, especially when walking along the street and the 'couple' coming the other way refuses to move from the centre of the pavement. And then you say thank you to them for NOT moving! Last weekend everyone was out; they were either not thinking or just being plain selfish. Then, as expected, we were put on 'Lockdown'. But it doesn't feel like Lockdown because we can go for a walk, go shopping for essentials and see the elderly- we just can't get to within 6ft of them or introduce 'germs' into their homes. Looking at the news from Italy, we can see where we are going- it will get worse, but staying 'indoors' protects us and the NHS. BUT, what is worrying is the isolation, the lack of human contact. That is why I always smile when I pass anyone, and we may stop, leaving 6ft between us, for a 'human chat'. It may only last 5 minutes, but it is 5 minutes they are not alone. People are demanding that the parks are shut. The play equipment is closed as are the tennis courts, but closing off the open green spaces, where dads and sons can play football and families cycle and young girls can jog safely will create secondary issues such as loneness or depression. There is no quick end, we just have to rely on people we do not know to behave themselves. Checking the news is depressing, so once in a while i will try to share something light hearted. But first...money, finance and all that stuff. The place to go is Martin Lewis: https://www.moneysavingexpert.com/news/2020/03/uk-coronavirus-help-and-your-rights/?utm_source=MSE_Newsletter&utm_medium=email&utm_term=18-Mar-20-50597964-3914&utm_campaign=nt-hiya&utm_content=3 Saying hello to the floor is OK - as long as you know how to get up again!
Lying on the floor after a fall for a long time can lead to serious complications hypothermia, dehydration etc The first line of defence in falls safety is to prevent falls, but the reality is not all falls can be prevented so it is equally important to practice getting up! My very dear friends at Later Life Training have helped to produce this information on what you can do if you fall: https://www.nhsinform.scot/healthy-living/preventing-falls/dealing-with-a-fall/what-to-do-if-you-fall?fbclid=IwAR0IB3Zo2d1-_14UbSE3tLGt6BVU1Ir8tnSty_a-RJp4z9aOeJK1zrK8jhw Please scroll down to the very end as there is a huge amount of information. If you want to have a practice please be sure to have the phone nearby- just in case and when you walk about the house think about how you might 'get up' at different locations. I know someone who had a 'grab handle' screwed the wall in the hallway 'just in case'! Better safe than sorry. I am not going to write too much about this, other than the effects of a 'urine infection' can be long lasting and devastating. We are often told to drink more and do 'pelvic floor exercises' but maybe prevention is as simple as getting up off the chair and having a stroll round the room?
https://www.scotsman.com/health/sitting-down-longer-leads-to-incontinence-in-older-women-reveals-scottish-study-1-5085941 Sport England say that 'two in five people with a long term health condition would like more help and advice on how to be more active. We’re proud to have partnered with 15 leading health charities for the We Are Undefeatable campaign, inspiring people to be active in ways that suit their needs.' At class we are ourselves and not our conditions. I joke that between us all we may have one complete working body, after all we all have aches and pains, but when someone is diagnosed with a condition it becomes part of their very being. They are no longer themselves- they are Anne with 'what ever' or Ted with 'that thing'. At class this morning and this afternoon we were not just exercising, we were being 'ourselves'. The class helps to keep the joints mobile and functioning and helps to keep the muscles strong but what is equally important is enabling friendships to grow and blossom - something exercise to music teachers are privileged to see quite regularly. We don't plan it, it isn't in our class plan, there is no music or set movements that makes it happen- it just happens. We do not talk about conditions in class, I just observe and make a mental note to try something else, to slow down - or speed up- to change the music put on a song that grows a smile or just sit and talk for a few minutes about the TV or the news. So, if you think you need to do some exercise because you have 'something' or because someone says it will be good for you then it is OK to say I want to join a class that will give me the 'something I am looking for', new friendships, a smile, a Christmas party, someone to share a celebration with as well as exercise, where I can be myself and not a medical condition. Your class, the physical activity that 'ticks your box' is out there, it might be one of my classes or it might be something completely different, but please have fun finding it!   Being a couch potato and binge watching a whole TV series is OK for a day or so but It is important to keep active. I always feel better after a class or a brisk walk so I have signed up for @REDJanuaryUK and will be getting active every day to raise funds for Mind. I'm not running a marathon (I don't run!) but I will be going for a walk, dancing in front of the TV or 'doing something' every day 'with purpose' for Mind. I hope you will support me and click onto my fundraising page https://www.justgiving.com/fundraising/red-january-2020-3add73cf-7ac5-40a4-8b61-d37027189635 as you will see I haven't set too high a target! Thank you. This morning I received a certificate through the post, my Para Dance qualification. The course took several months from start to finish with a detailed online section and a 3 day practical with almost continual assessment throughout! My motivation for taking this course was my class participants. Mobility issues come in many guises and not everyone needs a wheelchair as conditions like arthritis or knee and hip replacements can make movement more difficult. With class participants in their mid to late 80's and 90's I have to make sure my class meets their needs and so I have to be able to reassure them that it is suitable for those with mobility issues - which means being able to deliver a mobility aid friendly class. There will still be the usual warm up (as that is essential for fall awareness) and standing work ( for balance and leg strengthening) but there will be subtle adaptions for those who need them so no one need miss out on a fun, exercise to music class. So, if you are finding that you need to use your walking stick more than before, but want an exercise class, then bring it along on Monday afternoons and see if Monday EXTEND class 'ticks your box'. .  |
Exercise With TracyEXTEND Exercise and Medau Movement teacher. Keeping the muscles working, the joints mobile and having fun! Archives
March 2021
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If you fancy trying a class then please get in touch. The first class is free!
EXTEND: Southgate Methodist Church, Monday 1.30-2.30
EXTEND: Grange Park Methodist Church Tuesday 10-11 Medau: Potters Bar, Wednesday 2.15-3.45 |
Email: exercisewithtracy@gmail.comTELEPHONE 07949 055958
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