Save the date for Thursday, January 16 at 1:30 p.m. CA #3 in HOA-1 to hear from Dr. Michaela Gaither, a Physical Therapist.
The four by four is a jumpstart to a possibility of recovering years of muscle and strength. The plan is four weeks, four times a week at 40 minutes; with a base of four mobility moves at each session. These are prescribed routines with intensities that are scientifically supported. One of the premises is the idea of dose specific moves and resistance at a prescribed level, based on one’s ability.
The four base moves are sit to stand, twist, rock, transition steps (good to safely go up and down curbs).
The other part of the four 4 sessions include. On the first day, work on four base moves; posture and upper body with balance work at each session. For the second day, include four base moves; then concentrate on leg strength and speed, balance. On the third day, practice four base moves; core strength and flexibility and balance. For the fourth day, make sure to use four base moves; leg strength and speed, balance. All these routines will have a variety of versions to help one be able to be spontaneous and respond to unexpected situations. The point is to be mobile, have stamina and flexibility. After four weeks, one can back off if there is a total of 150 minutes of moderate to vigorous intensity in a week. Then, repeat the four by four again in a few months to prevent sarcopenia, which is the loss of muscles.
At the beginning, start without using weights to set good biomechanics. Each week, add weights and repetitions to reach optimum. Of course, you must feed the muscles protein throughout the day and other good nutrition.
Meditation at the end of each session is helpful; even two minutes of meditation can help to affect heart variability.
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In this type of class there are two purposes. The first is to build muscle mass to recover lost strength and functions, and secondly, to counter act the neurologic deficits that occur and to prevent the progression of the disease symptoms. We do this with weighted movements, education at every session by sharing experiences, strength and support for one another.
We are currently listed in HOA-1 under exercise and support. Our classes are held on Tuesday and Thursday from 1:30 p.m. to 3:30 p.m. in the HOA-1 Arts and Craft Center, room 3. Located next to the Gift shop. All are welcome! We have quarterly support and educational meetings on the third Thursday: January 16, April 17, October 16 and our Holiday Party on December 18.
Reach Vera Shury, Neuroplasticity and CH Coach by phone at (520) 275-8755 or send an email to vera@libertyscience.com.
For Parkinson’s info and support, visit pmdalliance.org.
Puerto Peñasco visitors will soon face tourist permit enforcement
