Tuesdays Dec 10th & 17th, 2019 Chair Yoga on Tuesdays. at Wesley UMC, 3515 Helena Avenue, Nederland, Texas. $5 Held in the foyer of the church sanctuary. Give me a call, leave a voice message to Gail at 409-727-3177. See how chair yoga can help you!
Falls present a major problem in the health and independence of elders over 65. The Center for Disease Control and Prevention (CDC) states that more than one-third of older adults fall each year. Of these 20-30% will result in hospitalization from head injury or hip fracture. Many will need to spend at least a year recovering in a long-term facility and some never return to their homes. Most falls are preventable.
There are numerous risk factors that lead to falls. As we age our balance and speed of gait decrees. When we walk too fast or when we don’t pick up our toes we put our selves at risk. Some senior citizens have assistive devices such as canes or walkers that they do not use. Some elders get very limited exercise or practice only one form of exercise such as walking or lifting weights or practicing yoga or Tai Chi. We often don’t realize that maintain good strength and balance requires a combination of all of these forms of exercise.
There are other factors that put one at risk for falls. These include decreased vision and hearing, multiple medications, foot problems, and unsafe home, and fear of falling.
Decreased vision may result from cataracts, macular degeneration, or glaucoma. As we age we experience reduced contrast sensitivity and we may not see the edges that mark the changes in surfaces. Sometimes we do not see steps or cracks in sidewalks. We may have glasses with outdated prescriptions or need increased lightening. There are many simple things we can do to make things easier to see. Mark abrupt edges with contrasting tape. Use additional lightening from a small lamp when writing checks or cooking food. Keep walkways and steps clear of clutter. Put bells on pets.
Some elders have problems with their feet. Proper fitting shoes can increase mobility and can assist in the correction of some foot problems. Open-backed shoes or slippers can be hazardous and cause falls. Make sure that your shoes are wide enough, and that the bottoms are not too slick. High heels should be avoided. Good fitting shoes are not only comfortable but support us in the things that we want to do.
Many senior citizens take multiple medications several times each day. The average senior takes ten different medications that are prescribed by different physicians. Some drugs interact with other prescription drugs, with over the counter drugs (OTC), with herbal supplements or alcohol. Some prescription bottles are hard to open or their labels may be difficult to read. Some older persons forget to take medications.
There are several things that you can do. Purchase all of your medications from the same pharmacy. Ask for easy to open bottles with extra-large printed labels. Read the information that comes with your prescriptions or over the counter medications. If you have any questions about new medications or a change in the dosage of medications, ask your health care provider or pharmacist. Carry a list of the medications that you take in your wallet and post a list on your refrigerator. Senior citizens play an important role in identifying and preventing problems by understanding the medications that they use.
60% of falls occur at home and many falls can be prevented by making modifications to your home before they are needed. Use a non-skid mat in your shower or tub and have grab bars to hold as you get in and out of the tub. Use a shower chair and a shower extension. Make sure there a light switch, a flashlight and a phone near your bed. Have something sturdy to hold on to when you get out of bed.
The following are questions that are important in keeping your home safe. Do you have smoke detectors that have working batteries? Are their light switches at the top and bottom of the inside stairs? Are there sturdy handrails and a non-slip surface on the surface of stairs? Can you turn on a light without having to walk into a dark living room? Are passageways free from objects and clutter? Have you put away small rugs and runners that move or slide? Are emergency phone numbers posted near the phone? Are stove controls easy to see and reach? Are regularly used items within easy reach without climbing, bending or reaching? Do you have non-skid rugs?
Fear of Falling
Fear of falling becomes more pronounced as we age. When we are afraid of falling we limit exercise thus decreasing our strength, mobility, and flexibility. We limit outings and decrease social contact. It becomes self-fulfilling prophecy.
There are several things you can do. Learn to get up off the floor. Set up a buddy system and have a friend or family member call you each day. Know when you are taking a risk like climbing a ladder or going out on an icy day. One can purchase a medical alert system that allows you to activate an alarm by pressing a button on a pendant or arm bracelet. The alarm alerts a trained profession that contacts family or emergency personnel. If you have fallen several times, contact your doctor. He/she may have suggestions of things you might do
Community-based programs are presented at senior centers that address fear of falling. Classes like yoga and Tai Chi provide gentle exercise that decreases falls. It is not possible to prevent all falls, but we can limit the number that happen.
Salute to the Sun. Sun Salutations in Nederland Beaumont Texas. Yoga for Beginners
Salute to the Sun Yoga Flow sequence. Yoga Teacher Gail Pickens-Barger suggests keeping your yoga poses between the easy and the ouch! Over 19 years of teaching experience. Please print out for your future reference. Call Gail at 409-727-3177 on your yoga questions.
I was a presenter in a local health fair, and this was one of my poster sessions. Using the YogaFit Kids Cards, I am demonstrating the Salute to the Sun yoga sequence. Very common sequence that you will see in group yoga classes. Not all instructors teach the sequence in this manner. Available for demonstrations for clubs and organizations. Call Gail Pickens-Barger at 409-727-3177, leave voice message if I an unable to take your call.
Call Gail Pickens-Barger, Yoga Teacher.
If you don’t like my classes, or the fit isn’t just right, I will find you a class or teacher to help you on your path to your wellness goals. 409-727-3177. Please leave a voice message, if I am unable to immediately get to your telephone call. Thank you!
According to 2016 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance Reveals Growth and Benefits of the Yoga Practice.
Improve Overall Health
Physical Fitness/Getting Better In…
So most people start yoga because they want to improve some aspect of their health and wellbeing. The survey sure does indicate this!
FINDING THE RIGHT TEACHER:
The problem is most yoga teachers teach to the 35 and under crowd.
Most yoga teachers haven’t been trained to teach people who don’t fit the traditional YOGA BODY model.
For example, students who are:
Over the age of 40
Living a sedentary lifestyle
Inexperienced in fitness training
So what are the barriers people have to over come to get started?
Unsure if it’s right for me.
Do not know how to get started.
I don’t exercise.
No place to go to
I feel out of place
Take the first step, give me a call, Gail Pickens-Barger, 409-727-3177. I teach yoga for beginners. Plus I teach yoga for those who don’t like the idea of getting down on the ground (Chair Yoga).
Two classes available for you to try, or private one-on-one sessions in your home.
What do you need?
A desire to improve some aspect of your health and well being!
I teach beginners yoga at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas. On Mondays at 6:15 PM, you’ll need a yoga mat, and a $10 fee.
Additionally I teach Chair Yoga on Thursdays at 10:00 AM, either a $5 donation or a specific donation of food for our church’s back pack food ministry.
Questions? Please call me on my home phone at 409-727-3177.
A little something about me. I am 58 years old, and have been teaching yoga now for over 18 years. My favorite class is to teach yoga to someone who is new to this unique exercise format. Either with the assist of using a Chair, or using the yoga mat, where we get up and down off the ground (I often use a chair in this format too!).
Yoga, Tuesday, May 23rd, 2017 6:15 pm at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas, 77627. Bring a yoga mat. Ages 12 and up, just $10 for this Beginners Yoga class!
Beginners Yoga to start or continue you on your yoga journey. Exploring the benefits of yoga. People come to yoga to:
Ease back pain
Build bone mass
Better one’s balance
and more! Come see what a beginners yoga class can do for you! Join International Yoga Teacher, Gail Pickens-Barger, for this one hour class. Come a bit early to register! Held in the Christian Life Center on Mondays (this week though, on Tuesday), the most southern building on the church property.