P.E.P Talk May 2020: Walking drills to keep you moving!
Welcome to our first addition of Sky Valley and Caliente Spring's P.E.P. Talk dedicated to your Physical, Emotional and Personal well-being.
Staying Healthy, Well and Strong while Sheltering at Home with Brain, Body and Balance. We are all in this together!
P.E.P. Talk will be our Virtual Activities Program and sent monthly during our off season. We look forward to hearing from you.
Your Activities Team
BRAIN & Body
Aging and Exercise Reduce Cognitive Decline with Physical Activity
Research now indicates that cognitive decline can improve with specialized exercises that combine physical and cognitive elements.
This means exercises and activities that stimulate
the brain and the body simultaneously.
Don’t forget to laugh and make this fun!
EXERCISE #1: WALK & TALK
This can be done inside by marching in place or outside while you are walking. Add a brain exercise by counting up by 3's, starting at 100 and count back by 4's or working your way through multiplication tables with any movement pattern.
EXERCISE #2: CLOCK DRILL
Stand in the middle of a giant imaginary clock. Practice 10 -15 minutes daily until you see your response times improve.
Option #1: Tap right foot to numbers 1-5, Tap left foot to numbers 7-11,
6 & 12 can be tapped by either foot. You can call the numbers out
(in random order) for yourself or partner up (social distance) and take turns calling out the numbers.
Option #2: Even numbers tap with your toe. Odd numbers tap with your heel.
Option #3: Make up your own fun variation of this game.
Tips
EXERCISE TIP
Do the same cycle of exercises and time yourself. Journal and document this process. See you can see marked improvement day over day. Build and add additional time and exercises as you get faster.
HEALTH TIP
Stay hydrated. Thirst and hunger signals are sent at the same time. Go for the water first. It is recommended that you drink ½ of your body weight in ounces of water. If you weigh 120 pounds that = 60 ounces of water = 3.5 bottles of 16.9 ounces bottles shown.
BALANCE EXERCISES
We are a society that is always in a forward movement pattern. We need to be able to move forward and backward as well as side to side, to ensure we get our feet under us from all directions, so we can stay on our feet and independent for as long as possible.
IDEAS
Inside or outside
In a straight line (lines in a floor, on cement or put additional tape down)
6-10 feet distance for each set.
Each set to be done two times.
EXERCISE #1: WALKING
Walk forward.
Landing lightly on your heel before gently placing the ball of your foot down. Opposite arm and leg move at the same time.
Return to your starting place by walking backward.
Landing lightly on the ball of your foot before gently placing your heel down. Opposite arm and leg move at the same time.
Repeat.
EXERCISE #2: MARCHING
Same as exercise #1 except you land on the ball of your foot
both forward and backward.
EXERCISE #3: SIDE TO SIDE
Lead right and then lead left. Landing lightly on the ball of your foot and gently
putting your heel down before you take your next step.
TIP
Stand on one foot for a minute and then switch
to the other foot while doing your daily routines.
Dishes, brushing your teeth, watching TV and talking on the phone.
All these activities will have a counter, a wall or furniture nearby to hold on to while you work on improving your balance and strength in each leg.
Remember to not lock your knees. Put your weight into your heel and soften the knee joint to activate the quads and glutes (muscles) that support your joints.
MONTHLY FEATURES
RECEIPE
Single Serving Overnight Oats
Mix together, cover and refrigerate the day before:
1/2 cup Old fashioned uncooked oats
1/4 cup Yogurt
1/2 cup Milk
Customize with your favorite flavors:
1/4 tsp Cinnamon, ground
1 tbsp Sweetener
1/4 tsp Vanilla extract
4 tsp Maple syrup
1 tbsp Nutella
1 tbsp Peanut butter
1 tbsp Strawberry jam
The next day stir in your favorite ingredients:
1/4 cup Apples
1/2 Banana
1/4 cup Strawberries
1 tbsp Chia seeds
1/4 cup Coconut
1 tbsp Hazelnuts
1 tbsp Pecans
2 tbsp Peanuts
1 tbsp Almonds
CONCERT
Andrea Bocelli: Music For Hope - Live From Duomo di Milano April 12, 2020
FITNESS CLASS
7 minute yoga workout for older adults
GAME
Bridge
Movie
Blinded by the Light PG-13 2019 ‧ Drama/Comedy ‧ 1h 58m Javed is a Pakistani teenager who experiences racial and economic turmoil while living in Luton, England, in 1987.
He writes poetry as a way to escape the intolerance of his hometown and the stubborn views of his traditional father.
When a classmate introduces him to the music of Bruce Springsteeen, Javed sees parallels between the singer's powerful lyrics and his own working-class environment. Springsteen's melodies soon inspire Javed to find his own voice and follow his dreams.
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