Monday, March 30, 2020

Online Resources for Yoga: Find.Yoga

We need yoga now more than ever. For the physical and mental health benefits, for boosting the immune system, to stay centered, and for the beautiful lessons in how to sit with discomfort and uncertainty and find the peace and presence in the midst of it.

Many teachers and studios have shifted to online classes; they could also use support right now. They are navigating this new landscape like all of us, and many (like me) have had their regular classes reduced or eliminated and are facing an uncertain future.

There is a new free searchable master schedule for all yoga classes and events happening online, offered by local teachers & studios.

Check it out - I have put my Chair Yoga and Kids Yoga classes on the schedule. Please share if you know anyone who could benefit from yoga & meditation, or if you know a teacher who is trying to reach more people with their offerings. I hope it can be of service. http://find.yoga

Thursday, March 26, 2020

Coronavirus: What Older Adults Need to Know to Stay Healthy

Copied from https://www.silversneakers.com/blog/coronavirus-covid-19-what-seniors-should-know/

By Nancy Fitzgerald | March 24, 2020

The new coronavirus disease (COVID-19) has upended daily life, but there’s a lot you can and should do to protect yourself.

All around the world, the new coronavirus disease (COVID-19) has grabbed our attention—and for good reason. This respiratory illness can spread easily from person to person, and serious cases can lead to pneumonia and hospitalization.

“Our understanding is evolving day by day,” says Gary LeRoy, M.D., president of the American Academy of Family Physicians. “One thing’s for sure: It’s a serious virus, so we all need to take the necessary precautions.”

If you’re 65 years or older, you should know you’re at higher risk. That’s because the older you get, the less robust your immune system is likely to be. You may have a tougher time shaking off any virus, including coronavirus, than you would at 20.

“Plus, when you get to a certain age, you’re more likely to have accumulated some other health conditions, which can complicate the way the virus acts in your body,” says Dr. LeRoy.

In other words, if you have heart disease, diabetes, lung disease, or any other condition and you get sick from coronavirus, you may have more serious complications than someone who doesn’t have a condition.

Scary? Yes—we’re all human. But experts stress there’s a lot you can and should do to protect yourself. Here’s what to do right now, as well as steps to take should you get sick.

What Everyone 65+ Should Do

Because there’s currently no vaccine for coronavirus and because it spreads easily, prevention should be at the top of everyone’s minds, according to the Centers for Disease Control and Prevention (CDC). For older adults, it’s vital—and potentially lifesaving—to put them into practice. Here’s what the CDC recommends.

Avoid Crowds of All Sizes
Even if your community is not experiencing an outbreak at this time, this currently means skipping the mall, the gym, and activities at your local community center. In fact, many of these locations may close temporarily to slow the spread of coronavirus.

If there are cases in your area, your local health officials may have more specific instructions. Check your local news, or with your state or local health department. You can find information for state health departments here.

Worried about missing out on exercise or social opportunities? Good news: If you’re a SilverSneakers member, you can take advantage of free SilverSneakers On-Demand workout and nutrition videos. Plus, check out these ideas to stay socially connected—from afar.

Keep Your Distance
Whether you call it “social distancing” or “physical distancing,” this means putting about six feet
between yourself and others as much as reasonably possible. If you need to pick up groceries, medications, or household essentials, try to go when it’s less crowded, or ask a loved one for help.

Wash Your Hands Often—and Correctly

Lather up with plain soap and water of any temperature, and gently scrub your hands together for at least 20 seconds. Don’t forget the back of your hands, between your fingers, and under your nails. Finish by drying your hands (Hand Washing Sing-Along video herehttps://www.youtube.com/watch?v=1ifVU1RFoq0).

Mind the Germ Hot Spots
At home, disinfect “high-touch” surfaces, such as doorknobs, light switches, counters, tables, faucets, toilets, and remotes. For any “disinfecting” products, follow the instructions for best results. (PSA for "sterile techniques" for grocery shopping and produce/food handling https://t.co/TGxS6ywoRK?amp=1).

If it’s necessary to leave the house—say, your doctor says you need to be seen in person—minimize contact with door handles, elevator buttons, and the like. Cover your hands with a tissue, and wash your hands afterward.

Postpone Travel
Whether you were planning to go on a cruise, fly to another country, or hop on a train to another state, you may need to rearrange your plans. Currently, the CDC recommends older adults avoid cruises and nonessential flights.

Ships and ports, planes and airports, and trains and stations tend to be exceptionally crowded places, so there’s a high risk of coming into contact with people and their germs. And if you’re going somewhere remote, it may be harder to get medical care if you get sick.

Check the latest coronavirus and travel guidelines here.


If You Have Heart Problems

High blood pressure (a.k.a. hypertension) or heart disease can increase your risk of developing serious complications if you get infected with coronavirus, according to the American Heart Association (AHA).

In the earliest cases, 31 percent of people who were hospitalized with COVID-19 had high blood pressure, and almost 15 percent had cardiovascular disease, according to JAMA.

“Coronavirus can lead to buildup of fluid in the lungs, and that puts greater strain on the heart,” explains Manish Trivedi, M.D., director of infectious diseases at AtlantiCare, a health system in New Jersey.

What to do: Be sure you’re up to date on your pneumococcal vaccine, and continue taking your prescribed medications. See the AHA coronavirus recommendations for heart problems here.

If You Have Diabetes

Whether you have type 1 or type 2 diabetes, high blood sugar levels can weaken your immune system and make it harder to treat viral infections, like coronavirus, says Dr. Trivedi.

Viral infections can also increase inflammation in people with diabetes, according to the American Diabetes Association (ADA). And a combination of inflammation and high blood sugar can put you at risk for more serious complications.

What to do: Take extra care to manage your blood sugar, and review or ask for your “sick day” plan from your doctor. Have medications and testing strips on hand, as well as simple carbs like soda or hard candies in case your blood sugar gets too low. See the ADA coronavirus recommendations for diabetes here.

If You Have Lung Disease

Coronavirus causes respiratory illness, so it may hit people with chronic obstructive pulmonary disease (COPD), asthma, or other lung problems especially hard, according to the American Lung Association (ALA).

“These people already have impaired breathing,” says Dr. Trivedi.

What to do: Have supplies of any medications on hand, and know how to use your inhaler if you have one. Review or ask for a “COPD action plan” or an “asthma action plan” from your doctor so you know what to do if your lung symptoms flare up. See the ALA coronavirus recommendations for lung disease here.

What to Do If You’re Sick

The CDC recommends watching for three key symptoms of coronavirus:
  • Fever
  • Cough
  • Shortness of breath

If these seem familiar, it’s because they unfortunately mirror some of the top signs of cold or flu. Because of the overlap, it’s important that you call your doctor if you begin to experience any of these signs or if your existing symptoms get worse.

Explain your symptoms, and follow any advice you get to a T, says Dr. Trivedi. You will be given instructions that are specific to your health needs, including if you should go to a medical facility and any safety steps you need to take before going.

Because coronavirus spreads easily, do not go to your doctor’s office without calling ahead first. If you have it, you could pass it on to others. If you don’t have it, you could catch it from someone else.

When to Get Emergency Help

The CDC also recommends getting immediate medical care if you have these coronavirus warning signs:

  • Difficulty breathing
  • Persistent pain or pressure in the chest
  • New confusion
  • Bluish lips or face
  • Any other emergency signs your doctor has indicated

Call 911, and be as specific as you can about your symptoms. Follow any instructions they give you.


Friday, March 20, 2020

Chair Yoga Live Streams via ZOOM Weekdays 11:00 -11:30AM

For all of us living as productively as we can in the confines of our own homes during this health crisis, I've set up via ZOOM a live stream class a Gentle Chair Yoga class, from March 24 through April 3. I'll add more dates as needed.

A few minute before 11AM, click this link https://us04web.zoom.us/j/803220372
and you'll be taken to a screen that will show my yoga space. (If you click the link now or anytime before the prescribed time you will be taken to an empty meeting space where you can work on adjusting your camera, sound, etc.).

Yogi practicing Chair Yoga via live stream 3/23/20
We will practice for about 40 minutes (the time limited by the application) so I'll be there about 10:50 to greet people, and will start right away at 11. I will not have user-side video enabled, which means you will see me, but you won't see one another. You will be able to talk (if you have a microphone on your PC, or you are using your phone/tablet), and you will be able to type to chat (there will be a chat icon at the bottom of the screen). Once the class starts I will mute everyone else for quiet. 

The app is free, the website is free, the class is free - this is a service to help keep us all a little more sane during our time of self care (quarantine) and healing. 

If you are a Silver Sneakers member (Tivity), please make your presence know before or after class so I can mark your attendance! You can check your membership eligibility here (here's a list of health plans that carry it https://tinyurl.com/y57c6duc).

Be well, see you this week. Your feedback humbly requested.

Previous Classes

    • March 25, 11AM
      • https://www.dropbox.com/s/p9dwplokil1s8w9/Chair%20Yoga%20032520.mp4?dl=0

      ZOOM Help




      • Can't see the host (me) in a large window? Click on the three dots on my "box" and select Pin Video. 
      • Don't want to see anyone else? Click the Participant icon at the bottom of the screen to Show/Hide the list of people.
      • See huge tiles of people and want to minimize them? Click Speaker View in the upper right-hand corner.

      •  Click Can't see the chat? Click the "talk bubble" at the bottom. 
      • You can (and should) invite anyone you want to join - just send the the link.
      • Still having issues? Reach out to me via email and we can set up a test Zoom meeting to troubleshoot.

      Thursday, March 19, 2020

      Kids Yoga Live Stream Via Zoom! M-W-F 10AM PST

      Access all classes at this link:
      https://zoom.us/j/452184635

      Class will be 30 minutes, and will be geared towards the five to ten year old range, but like any of my classes, join with your kiddos and see what works for you!

      I recommended using a mat or carpet instead of a towel (they get slippery), having tables pushed out of the way, and having a snuggle toy nearby if you have younger ones for our rest time at the end. 

      I'm excited to connect with folks this way in these trying times of health concerns, rainy days (here in San Diego), and time off from work and school. Hope to see you there!

      Questions? Contact me at byomyoga@gmail.com or read more at http://www.byomyoga.com

      Due to the current health care crisis, all in-person BYOMyoga classes have been cancelled. I am leading free online classes as a community service. If you'd like to make a donation to support these classes, click here: 

      Previous classes:



      Original Post

      Yesterday I posted about activities other than yoga that we can do with our kids. Late last night I was approached with the opportunity to do a live streaming class. I haven't had any experience setting up the logistics for this, but the wonderful yogi Cindy Beers of Red Head Yoga coordinated it all! We connected through Accessible Yoga group and she said that people have been asking for a kid's yoga class, so how could I turn that down?

      Class will be 30 minutes, and will be geared towards the five to ten year old range, but like any of my classes, join with your kiddos and see what works for you!

      I recommended using a mat or carpet instead of a towel (they get slippery), having tables pushed out of the way, and having a snuggle toy nearby if you have younger ones for our rest time at the end. 

      I'm excited to connect with folks this way in these trying times of health concerns, rainy days (here in San Diego), and time off from work and school. Hope to see you there!

      Questions? Contact me at byomyoga@gmail.com or read more at http://www.byomyoga.com

      Acknowledgements

      First and foremost thank you Cindy Beers of Red Head Yoga for setting this up. Thank you to the Accessible Yoga community for bringing us together!

      In advance I want to thank the talented, gracious, and effervescent song stars for their music which I play during the classes:
      • Laurie Berkner https://laurieberkner.com/ (twitter @LaurieBerkner)
        • Performer, philanthropist, video entertainer, singer/songwriter, Laurie has been called "the queen of kids' rock music." My classes wouldn't be complete without songs from her immense collection (PS she is visiting San Diego on tour in the end of May provided our US health concerns level out https://www.jcc.org/gordon-center/event/laurie-berkner-band-2020).
      • Bari Koral https://barikoral.com/learn/ (twitter @BariKoral)
        • This multi-talented woman has her own wonderful kids yoga and mindfulness teaching training that you can access (at a really nice discount) at the link.
      • Karen K and the Jitterbugs www.karenkjitterbugs.com (twitter @JitterbugsMusic)
        • Powerpop kids rock group the east coast that teaches kids music classes and performs public and private shows (mostly on the east coast). Online videos for all to see, plus CDs with faves like "Big Ol' Truck!"
      • Elizabeth Mitchell http://www.youaremyflower.org/ 
        • Singer/songwriter with Smithsonian Folkways, the sweet lilting voice behind our beloved "Peace Like A River." Amazing repertoire of folk-inspired albums and performances.

        Wednesday, March 18, 2020

        Online Resources (other than Yoga) for Kids

        We are on day 10 of being holed up inside, social distancing due to the recent health concerns, as well as having been ill ourselves. Public schools have been cancelled for the next 2.5 weeks, my teaching gigs are postponed for the same, and hubby has to work from home as well. March has proven to be unusually rainy, so we are definitely house-bound.

        So, in lieu of having to be the center my son's entertainment and learning 24/7, the schools have sent a list of resources for home use. They also sent printable worksheets for ELA (language arts) and math, but with these (in picture) it's nice to know that we can harness internet technology for their betterment, not just turning them into Roblox/Minecrafting/Fornite zombies.

        https://www.getepic.com/ (ask teachers for invitations)
        https://www.elementari.io/ (teachers/parents can get free premium accounts)

        Eli enjoyed playing with Prodigy in particular. He willingly jumps online to this, and asked me to buy the $5/month package so he can achieve higher goals. As a bonus I receive e-mails tracking his progress.

        We've tapped into PBSKids in the past: Peep and Big Wide World, Nature Cat, and the Wild Kratts are three shows that taught not just Eli but spouse and I lessons about our natural world. There's a wealth of info-tainment here to be sure.

        Eli used Epic quite a bit last year, like a mobile device library. It used to be accessible only by students during school hours, but they have a new offer: you can get free remote access through your teacher by asking the instructor to go to the Epic website and sign up. This is a great alternative to paying late fees on library books. To that end, you can also rent online book from the library in the event your local library physically closes.

        If you have experience with any of the other apps, leave a comment below! Other activities we've found fun: 
        • 1000 piece jigsaw puzzles
        • family karaoke
        • cooking lessons
        • olympic-level sock matching
        • cleaning out of the drawers and closets to donate to charity things we don't wear or use
        Stay healthy, wash your hands, and take lots of sanity breaks.


        Thursday, March 12, 2020

        Health Update Class Cancellations 1:30 pm 3/17/20

        During this time if you would like to schedule a private video yoga session please email me at byomyoga@gmail.com and let's discuss your practice needs!
        In an effort to participate with State and Local Agencies and in cooperation with locations that host classes in mitigating further spread of COVID-19, the following community yoga classes are put on hold effective March 13, 2020 until April 6, or further notice:

        Silver Sneakers/Silver&Fit Chair Yoga (updated)
        • El Cajon Monday 1-2 pm
        • La Mesa Tuesday 8:30-9:30 am
        • Tifereth Israel Wednesday 9:30-10:30 am
        • Casa de Oro Wednesday 12-1 pm
        • Lemon Grove Friday 12-1pm
        • La Mesa Saturday 8:30-9:30 am (through the end of April)
        Adaptive Yoga for G.A.M.E.R.S
        • Casa de Oro Tuesday 10am & 11am
        • Casa de Oro Friday 10am
        Kids Yoga (updated)
        • Mission Hill Mondays 9:45 am
        • San Carlos Tuesdays 4:00pm
        • Logan Heights Wednesdays 4:30 pm
        • Lemon Grove Thursdays 10:30am (through the end of April
        Aso on hold are my classes at the YMCA (Yoga, Sunday 9:30-10:45am and Chair Yoga, Monday 11am-12pm). All local YMCAs have cancelled their group programming, child care, child watch, youth programs, social trips, etc., until further notice. Please see this announcement for details: https://www.ymcasd.org/about-y/news-center/general/important-update.

        As per https://www.nbcsandiego.com/news/local/at-least-5-presumptive-positive-cases-of-coronavirus-in-san-diego-county-hhsa/2284267/ 
        An advisory was also issued urging senior citizens 65 or older and anyone with underlying chronic illnesses to prioritize staying at home, avoid travel and avoid mass gatherings.
         "We know that this virus is particularly impactful for our senior citizens and those with underlying chronic health conditions, and we are asking those individuals to go above and beyond the establish public health advisories," Fletcher said.
        The risk to healthy young adults remains low, Fletcher said, though they were at risk of spreading the disease to the more vulnerable population.
        If your regularly attended class is not listed please check your local library listed for details, as I am personally unable to lead the classes until further notice.  Learning about and teaching yoga is both my job and my passion and this decision did not come lightly. Your health and safety is of the utmost importance to me.

        Please follow the CDC guidelines to keep yourselves safe, informed, and healthy:
        • Wash your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food.
        • Avoid touching your eyes, nose, and mouth with unwashed hands.
        • Stay home when you are sick.
        • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
        https://www.who.int/health-topics/coronavirus
        https://www.cdc.gov/coronavirus/2019-ncov/about/share-facts.html

        Monday, March 9, 2020

        Aparigraha, Avidya, and Dvesha

        Aparigraha is a Sankrit word that literally means "non-taking on all sides." I interpret this to encompass a state of not wanting more, of not constantly searching for stimuli, as well as one of non-possessiveness. It is one of the fundamental yamas, or social-restraints in yoga.

        Part and parcel to this, for me, go two of the kleshas (cloudings, poisons, blockages) from yogic philosophy: Avidya which is (unhealthy) attachment, and Dvesha, which is (equally unhealthy) aversion.

        This week’s life lesson is holding all three concepts front and center for me to inspect in all their ugly truth.

        My teaching schedule of at least one class every day of the week (some days one, some five), serving others to make a living, volunteering in a community play, enrolling in continuing education, socializing, shuttling my son to activities, and attempting to manage a household (is it all truly altruistic?) seems to leave little time for self care.

        I’m attached to my commitments. I’m attached to my habits. I'm attached to my schedule. I’m attached to my traditional self care choices (e.g., studio yoga classes, dining out, hot baths, staying up late doing crossword puzzles).

        I’m adverse to changes in my routine, alternative self-care ideas, and as I've found out, quite adverse to the germs I’ve picked up burning the candle at both ends.

        What started as a "simple" cold, five weeks later was a nagging cough that ended me in the urgent care the last night of rehearsal of a one-night-only community performance. In this battle of kleshas, something had to give, and it was my body. I had to bow out of the play, and nine weeks of rehearsal were all for naught because my body is unable to shake off any more (microbiotic) attachments (and I certainly don’t want to transfer them onto anyone else). I found subs for as many of the classes as I could, and I laid in bed (now going on two days).

        The disappointment I feel is equal to (perhaps greater than) the physical ailment. I am sure my cast mates feel bad but I know they will wow the audience (update: oh, they most certainly did). My part was small, and it’s my ego suffering more than anything. So it’s my attachment to doing the activity, and the thrill of being on a stage that I know is making me feel blue. My aversion is to letting people down, as well as to missing out on the excitement.

        Now on the second day of being homebound, I have to reevaluate my schedule to make sure I’m actually being realistic about the number of tasks I try to accomplish. I look at other busy people and think "Why is it they can do it an I can't? All this time stuck at home, feels like it's being wasted time. But I have little energy to be "productive."

        My adult self says all this self-quarantine and quiet time is a good thing in and of itself, but it is hard. Sitting with disappointment, sadness, and feeling unwell without feeling sorry for myself, or trying to get busy is difficult.

        So I'm face to face with my biggest aversion: stillness. I can't take on (attach to) another activity to avoid feeling bad, and I need to rest. I have playlist full of meditations that waits patiently for my attention, and it seems like now, if not other time, would be a good one to practice what I preach.

        Deep breath. Cough cough. Sigh.

        Friday, January 31, 2020

        Science on Yoga

        Chair Yoga as Dementia therapy

        This article from Science Magazine online discusses the efficacy of chair yoga compared to music therapy for older adults with advanced dementia. The pilot study, at Florida Atlantic University, was the first to show adults with advanced dementia can participate in non-pharmacological interventions. They concluded that yoga's physical poses were an "important factor in improving quality of life for the participants," in their study. Read more here:  https://scienmag.com/chair-yoga-more-effective-than-music-therapy-in-older-adults-with-advanced-dementia/

        Yoga is Good for the Brain

        Another article from the same online journal discusses how science is discovering that yoga effects some of the same brain structures as aerobic (cardiovascular based) exercise.  Parts of the brain involved with memory retention (hippocampus), emotional regulation (amygdala), and planning/rational thinking (prefrontal cortex), all tend to be larger for the those that regularly practice yoga.  Read more here: https://scienmag.com/experts-review-evidence-yoga-is-good-for-the-brain/

        13 Scientifically Supported Benefits

        Started with the process of learning how to destress, this is a list of the more well known benefits of yoga that studies have shown to be verifiable, as well as some that are currently undergoing scientific review. Read, and see what resonates with your practice:

        The Science of Yoga (video)

        Wednesday, January 22, 2020

        I"m going to see Laurie Berkner in concert!

        If you have attended any of my children's classes in the past 11 years you know that I feature the music of Laurie Berkner. Delightfully infectious tunes like Victor Vito (eating his spaghetti with Freddy Vasco), the Goldfish (sleeping on a rock at the bottom of the ocean), and Bicycle (riding it ve-ry slow-ly) have become mantras to guide our yoga-oriented movement. Parents greet me all the time asking for the actual names of songs, or the artist so that they can get the CD, or link to my playlists.

        Now for the first time we can all see this Pied Piper of Children's Playtime in person, up close, and show her how much love and joy she has brought into our lives!

        When my son was little I'd see her on the television program "Jack's Big Music Show" and was absolutely charmed by her stage presence. I even bought her guitar music book in the hopes that one day I might even be able to play the songs for the kids as well in my classes. Alas, I will stick to letting Laurie be the musician, and me the yoga guide as she makes her music look effortless but in actually it is some pretty complicated musical gymnastics! I'm hoping that she'll sign my book if I bring it to the concert.

        Without further ado, here is all the pertinent information:

        Laurie Berkner in Concert


        Sunday, May 31, 2020 | 11:00 am
        David & Dorothea Garfield Theatre
        Lawrence Family JCC

        Children’s music icon Laurie Berkner brings her signature blend of whimsical lyrics and indie folk pop melodies to the Garfield Theatre in a solo show. Laurie’s hit songs like “We Are the Dinosaurs” and “Victor Vito” are featured on children’s networks Nick Jr. and Sprout, in Off-Broadway children’s musicals, and in children’s books. Be sure to catch the artist People magazine calls “the queen of children’s music” and the New York Times has dubbed “the Adele of the preschool crowd.” For children ages 2 and older. Children ages 15 and under are eligible for child prices.

        "One of the most popular children's performers in America ... her music is distinctive because it speaks to kids without talking down to them, charming youngsters without boring grown-ups." -The Wall Street Journal

        "Laurie Berkner is like a goddess to these children." -NPR's All Things Considered

        https://www.sdcjc.org/garfield/upcomingevents.aspx/?gclid=CjwKCAiAgqDxBRBTEiwA59eENxSv51givfSHeNvK9-6HrmkfNZbJr2wCSsHvHnOousC9mwycK6RavBoCytAQAvD_BwE

        Sunday, January 19, 2020

        Can I Safety Exercise with Hypertension?

        by Amanda Menard, LPN
        Mar 2, 2015

        Yes, Yes and Yes! Not only can you safely exercise with hypertension, you NEED to exercise with hypertension. Exercise on a regular basis helps to keep us healthy overall. With regular physical activity, the heart becomes stronger, therefore, it takes less effort to pump which reduces force on the arteries and lowers blood pressure to healthier levels. For some individuals, regular exercise can reduce the need for blood pressure medication. Hypertension, or any form of heart and vascular disease, doesn’t have to hamper our lives. In fact, this diagnosis should act as a wake-up call to treat our bodies better and live a healthier life.

        How Do I Begin?

        First, if you haven’t been active for a long time, do not begin with a 60-minute swim followed by a 4-mile jog home from the pool! Check with your physician to make sure that there are no extenuating circumstances that would limit your activity. Then start slowly. Don’t forget to warm up before exercising as it can help reduce the risk the risk of injury.

        Walking is an excellent way to start. If you are an outdoors person, gather a couple of friends or neighbors and walk at a normal pace for 30 minutes. Otherwise, a treadmill is a great alternative. Gradually increase your distance and pace as you become more conditioned. Exercise becomes aerobic when you are slightly short of breath (but still able to speak), and your heart rate increases.

        Other exercises that you may find fun include cycling, hiking, swimming, or active sports such as tennis or basketball and yoga*. What is most important is that the exercise is something you enjoy doing. No one is going to keep up with an exercise program that is tortuous.

        Your goal should be to build up to 30 minutes, 5 days per week. If you can’t set aside that amount of time all at once, you can break up your workout into three 10-minute sessions and receive the same benefits as a 30-minute routine.

        If you work at a job where you are more sedentary, remember to regularly get up and walk around as research has shown that too much time sitting can contribute to several health conditions. Simply standing up, raising your arms overhead, and adding a few good stretches (https://www.workandmoney.com/s/11-yoga-poses-you-can-do-at-your-desk-817027439e104424) can undo postural misalignments that come from being sedentary at a desk, and get your blood flowing to refresh and renew you for the rest of the day.*

        Monitor your blood pressure regularly. The purchase of a good automated blood pressure cuff is a great investment. Take your blood pressure at different times during the day or week (morning, following exercise, and before bedtime). With regular exercise, you will soon see the benefits reflected in your blood pressure results.

        There are some practical everyday ways to increase the amount of exercise you are getting.

        • Stop driving around that parking lot looking for the best spot. Take advantage of all those empty spaces farther away from the entrance. Depending on how much you shop, you can increase your weekly exercise by a decent amount.
        • Take the stairs. If you do not have orthopedic issues and can walk up a flight of stairs, step away from the elevator and take the stairs instead.
        • Spend some time with your children or grandchildren at the park. They will definitely keep you moving.
        • If you take advantage of these ideas, it will not even seem like you’re exercising.

        Can I Exercise Too Much?

        Your body will let you know what it can handle. Listen to it! Stop exercising and rest if you:

        • Develop chest pain. If your chest pain does not go away after 5-10 minutes of rest, seek medical attention.
        • Shortness of breath that renders you unable to speak.
        • Pain in your back, jaw, neck or shoulders.
        • Dizziness, lightheadedness, or weakness.
        • Develop an irregular heartbeat. Seek medical attention if this occurs.
        • Since you have learned that it is safe to exercise with hypertension, and it is effective in reducing your blood pressure, get off the couch, get moving, and exercise your way to a healthy life and lower blood pressure!

        Here are other great articles to help you on your way to staying healthy:

        1. Fit Facts: Exercise and Hypertension - This is a great article about how to gauge blood pressure. It also includes suggested lifestyle modification recommendations.
        2. Exercise: A drug-free approach to high blood pressure - This article by the Mayo Clinic offers great advice about how exercise can lower your blood pressure, how much exercise you need, and tips about monitoring your progress and keeping it safe.
        3. Exercising Your Way to Lower Blood Pressure - This is a great summary of a handout the American College of Sports and Medicine that offers high blood pressure facts, ways to improve your health, and treatment choices.
        *comments added by byomyoga

        Article shared by request from David Patterson, Editorial Staff, Pacific Medical Training 1-800-417-1748, Ext. 108. 

        Thursday, January 9, 2020

        New Classes in the New Year!

        Starting this week I have some new classes debuting around town, so in case you haven't seen the new calendar, here are the highlights:

        • Kids: Every Monday through June (and hopefully into the summer) from 9:45 to 10:15 there is a new Toddler Yoga Storytime class at the beautiful Mission Hills/Hillcrest Library on University Avenue. 
        • Kids: Starting in February, there will be a monthly Kids Yoga class on Wednesdays at the Logan Heights Library from 4:30-5:15 pm. Check the Calendar for specific days.
        • Kids: Alternating Thursdays there is a Kids Yoga Storytime at the Lemon Grove Library on School Street from 10:30-11:15 am. Check the Calendar for specific days!
        • Accessible/Adaptive: Every Friday we have added a 10am Adaptive Yoga for Adults with Special Needs class the Casa de Oro Library on Campo road, in addition to the Tuesday classes at 10 and 11 am. Open to everyone in the county, clients of Regional Center, and more.
        I have partnered again with the Abilities Expo to demonstrate Adaptive/Accessible Yoga at their Chicago Abilities Expo in June 2020 and (new!) the Phoenix Abilities Expo in September 2020. Explore all their opportunities here: https://www.abilities.com/expos/

        On Saturday, February 29 (that's right, 2020 is a leap year) at the Copley/Price YMCA, I will co-lead a special 90-minute yoga fundraiser for the YMCA Annual Campaign. Details pending, but mark your calendars.