Page 13 - NBY Cover - January 2023 Bruce Springsteen v2

Inclusive Health & Wellness Tips for Every Body California Sizzlin’ Seniors

Don’t forget to stretch daily. Stretching
is important for decreasing muscles The California Sizzlin’ Seniors presented a The Sizzlin’ Seniors is the Original
Inclusive Health and Wellness Tips for stiffness and increasing range of motion. wonderful Christmas show at the Anaheim
Every Body Additional benefits to stretching includes Senior Center for their Christmas luncheon. sanctioned performing group, began in
Article by: Split Second Foundation reducing stress, reducing risk for injury They opened with Frosty the Snowman (in 2001, and is composed of former
and decreasing pain in some pageant queens, winners, and
It’s easy to hibernate when the weather circumstances. person) and included Elvis (Blue Christmas), contestants of the Ms. Senior America
is cold and dreary, but it’s important to Mrs. Santa Claus (Come on a My House), Pageant. The group also includes ‘a
stay on top of health and fitness routines. Recommended Exercises: I’m Dreaming of a White Christmas with few good men’ and one young woman.
For those who have a disability, suffered 1. Ankle Pumps. This exercise can soloist and hula dancer, Jingle Bell Rock They are available to perform any of
from a stroke or other medical condition, be performed lying down, sitting with the Sequinettes, and several ‘sing
it may be hard to find exercises that work in a chair, or standing up. If you their many shows at retirement homes,
with physical limitations that can be done don’t have the ability to move along’ numbers with the audience. A good senior centers, for veteran’s groups
at home. your feet on your own, you can time was had by all! and private parties.
get help from a partner or use a The group is looking forward to a For information, contact directors
Split Second Foundation, strap positioned around the ball wonderful year 2023! They will be Judy Talbot and Ginni Gordon at 760-
www.splitsecondfoundation.org, a non- of your feet. presenting a Country Western show at the 310-2413. Call and book the date you
profit that provides resources, including San Diego Fair and also at the Orange
inclusive gyms for the disabled and To perform ankle pumps sitting or County Fair; they are all excited to see their are wanting; this promises to be a fun-
geriatric communities, shares tips lying down: point your toes down filled year.
inclusive health and wellness tips as well towards the ground as if pressing on ‘dance card’ fill up.
as a few exercises that can be done from a gas pedal then lift your toes in the
the comfort of your own home. opposite direction up towards your
body. Repeat 25 times. Three sets of
Set goals and show up. The biggest 25 repetitions is recommended. Take
challenge of setting up a health and fitness 30 second breaks between each set to
routine is getting started and being allow muscles to rest.
committed to achieving your fitness or
recovery goals. If you need to start small To perform ankle pumps standing:
and just incorporate one workout day into position yourself next to a sturdy
your weekly schedule or even just one surface to help with balancing, lift
exercise, do it. You can use that as your your heels off the ground so that you
launchpad and keep adding days or are standing on your toes. Then
exercises to your routine until you get to a slowly lower your heels back to the
place you feel comfortable. It’s also ground. Three sets of 25 repetitions is
important to commit to your health and recommended taking 30 seconds rest
fitness routine and stick with the plan you breaks between each set.
create for yourself.
Commit to 30-60 minute workouts. 2. Torso Push Ups. This exercise
Everyone should aim for at least 30 should be done sitting up in a
minutes of moderate physical activity chair either with legs bent or
every day. That’s the length of a TV show, seated on a firm surface with
so take a break from the couch to focus on your legs extended.
you. Or if you just can’t miss your shows,
do your exercises while watching your If you can use your hands, place
shows. Not only will it help you stick to them on the armrests of your chair or
the 30 minutes of exercise per day, but it on the surface where your body is
can also take your mind off the exercises positioned and push directly down,
you are doing. extending your elbows and pressing
your shoulders down towards the
You don’t need machines or equipment. floor. Your torso may rise from your
One of the biggest misconceptions about seat. Slowly lower your torso and
working out is that you need to have relax your arms. Repeat 10 times. Continued Inclusive
access to a ton of equipment or space. You Three sets of 10 repetitions is
don’t need a special area or the ability to recommended. Health & Wellness Tips
get into certain positions to exercise. You
can find exercise that can be performed If you cannot use your hands, About Split Second Foundation
sitting, standing, or lying down. Just get position yourself in a chair with prone press up. To do such, position 20.6 million Americans live with
started! armrests. Place your forearms on the yourself lying on your stomach with some form of ambulatory disability,
armrests, then push down through your hands in the direction of your requiring a mobility device. Many of
Your smartphone really is smart. The your elbows and depress your head. Your elbows should be bent and these people face an isolated world
internet really is a treasure trove for shoulders down towards the floor. positioned on either side of your torso. with few social interactions, health
health and fitness goodies. Search Your torso may or may not raise Push down through your elbows and complications, a higher risk of suicide,
YouTube and other platforms for exercise from your seat. Slowly lower your depress your shoulders down towards a shorter life expectancy and few
videos that break down each move and shoulders and/or torso and relax the floor. Lift your head and shoulders places to turn to for assistance. Split
demonstrate how to properly execute your arms. Repeat 10 times. Three away from the surface you are laying Second Foundation, a Louisiana-based
them. You can also check out trusted sets of 10 repetition is recommended. on. Slowly lower your shoulders and/ non-profit 501(c)(3), helps provide
social media accounts for fitness and or torso and relax your arms. Three support, recovery tools and tactics,
health tips and tricks. 3. Prone Press Ups. An alternative sets of 10 repetitions is recommended, ongoing fitness exercise, education,
to this chair push-up is called a taking 30 second breaks between each and answers to people living with a
set to allow the muscles to rest. disability or medical condition.
JANUARY 2023 www.nbynews.com 13