Category: Exercise

Why Older Adults Need Core Strength

August 13, 2013

INJURIES FROM FALLS ARE INCREASING

Falls in older adults are becoming more common. Seniors who fall, may suffer serious injury, or death.

Falling down isn’t a natural part of aging.  It doesn’t have to happen. Prevention can go a long way to protect you.

Once injured from a fall, many older adults develop a fear of falling again. They may limit their activities, hoping to prevent another fall.

THE STORY OF JULIAN SACKS

After taking a fall in the New York City subway in 2008, Julian Sacks fell again. He lost interest in life, stopped eating, and died.  The story was reported on ABC News.

STATISTICS FROM THE CENTERS FOR DISEASE CONTROL

  • Every year 1 out of 3 adults 65 and over falls.
  • 20 to 30 percent of people who fall, suffer moderate to severe injuries, such as cuts and bruises, fractured hips, and head injuries.
  • The most common areas subject to breaks, are the pelvis, spine, forearm, leg, hip, upper arm, and hand.
  • Most fatal falls occur at home.

HOW CORE TRAINING HELPS SENIORS

  • A stronger core means you’re more stable, while going about your daily activities. 
  • Strengthening core muscles helps to maintain your independence.
  • Core strength improves your balance. You’re going to stop falling.
  • Life becomes more pleasant, when you lose your fear of taking a fall.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Pilates For Figure Skaters

August 7, 2013

Figure skating is a demanding, aesthetic sport that requires concentration, agility, power, core strength, flexibility, and balance.   Each of these attributes are the essence of the Pilates method of exercise.

Core strength stabilizes, coördinates, and balances the entire body during figure skating.

Upright Pilates exercises performed while standing on an unstable surface, mimics the skaters position, and experience while on ice.

Off ice creative use of core strengthening equipment during standing Pilates, simulates the skating experience in the rink.

Gliders, sliders and even towels replicate the ice, while developing the skater’s core muscles, challenging their balance, and improving flexibility.

Dynamic power begins with the the core.  The outer muscles may be strong, but those smaller muscles that support the spine and pelvis come into play during skating.  Balancing on one foot, Jumps, spins, spirals require supreme strength in the core.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Pilates For Climbers

August 4, 2013

Pilates is an exercise method created by Joseph Pilates during the 1920s.  Pilates taught his students to develop strength in the center of the body.  He called this center, the powerhouse.

Once the powerhouse is strong, muscles are balanced, movement becomes efficient, our postures improve, aches and pains disappear.

Climbing is an exhilarating sport where flexibility helps you reach further, while muscular strength gives you the ability to manoeuver through tough spots.

The margin for error is narrow.  Taking a fall may cause injury, or loss of life. No one wants either.  Strengthening your core with Pilates makes you a dynamo of balanced power.

If you’re thinking about taking up climbing, or are already involved, why not be sure your body is fully prepared for the challenges ahead.

Pilates gives you the upper edge on becoming a successful climber, rather than a quitter or someone who is frequently injured.

The skills you need for climbing are inherent in Pilates: concentration, breathing, focus, control,  precision, flow and stamina.

Designed to create mobility and strength, the Pilates method of exercise, teaches mind over muscles, to be as supple as a cat, not to sacrifice knowledge to speed, breathing through all movement, and concentrating on correct form.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Pilates For Kayakers

August 2, 2013
Criss Cross

MOVE FROM THE TORSO In order to execute movement from the torso, and not the arms, kayakers, and people who engage in rowing sports, need a strong core. Fatigue in the back, shoulders, and neck occur, when core muscles are weak. Unless the core is strengthened, injuries are likely to occur in the shoulders. PILATES MAT TORSO EXERCISES FOR KAYAKERS  Upper torso exercises that strengthen the oblique abdominal muscles. 

  • Obliques Roll Back  
  • Criss Cross Obliques
  • Saw
  • Spine Turn

Upper torso exercises that strengthen the abdominal muscles, and oblique abdominals.

  • The Hundred
  • Roll Up
  • Teaser

Upper torso exercises that strengthen the back, hamstrings, and gluteals.

  • Swimming
  • Double Leg Kick

Copyright 2013 Irene Pastore and Blue Moon Personal Training

You Are A Lion! And Other Fun Yoga Poses

July 31, 2013

You Are A Lion and Other Fun Yoga Poses by Taeeun Yoo.

A sweet, Illustrated book that introduces young children to animal-inspired Yoga poses.

Along with the name of the Yoga pose, a small child is shown holding each pose.

Turning the page we see the lions, cats, frogs, dogs, and butterflies, in poses named after them.

“Sit on your knees tongue out!  You are a lion, king of the jungle, roaring so loud, make the woods rumble.”

Hardbound copies are available at Amazon, for $14.92, or borrow one from your local library.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

How To Prevent Hiking Accidents

July 30, 2013

7 REASONS FOR HIKING ACCIDENTS

  1. Getting lost on the trail, especially under extreme weather conditions.
  2. Unprepared for changes in the weather.
  3. Failure to learn about altered terrain conditions before your hike.
  4. Improper clothing and footwear.
  5. Insufficient food or water.
  6. Hiking under inadvisable weather conditions.
  7. Failure to bring necessary equipment, and equipment for possible emergencies.

RECENT NEWS STORIES

Elizabeth Bervel dies hiking the wave in the Utah-Arizona border.   7/23/13

UCSD professor found dead on San Diego hiking trail.  7/6/13

Hiker dies after falling 12 feet while hiking the Snohomish County trail in Washington.  7/29/13

Hiker and two sons found dead on Missouri hiking trail.  1/14/13

Located in Pasadena, California, Eaton Canyon death toll rises.   8/9/11

Eaton Canyon death toll is five in two years. 5/5/13

HOW TO PREPARE FOR YOUR HIKING TRIP

Be prepared for changes in the weather: a drop in temperature, a sudden rainstorm, or heavy rains blocking out the trail

Be prepared for heat if you’re hiking in the desert.  Forego your trip if you know you can’t tolerate heat for long periods of time.

Be prepared for missing trail signs.  Always bring a map, and a compass to get direction.

Bring lightweight clothing that will keep you warm, and raingear to keep you dry.

Bring reliable flashlights.

RESOURCES FOR HIKERS

Educate yourself before going out on the trail.   Whether it’s a day hike or a longer backpack into the high country, being prepared for your trip keeps your journey uninterrupted and safe.

The U.S. National Park Service, U.S. Department of the Interior

Backpacker Magazine

REI

National Weather Service

The Sierra Club

Appalachian Mountain Club

Copyright 2013 Irene Pastore and Blue Moon Personal Training