mind-body exercise training
TRANSCRIPT
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Mind-Body Exercise Training
Chapter 15
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Objectives
Describe the classic mindful exercise programs and their relevance to older adults.
What are the benefits to mindful exercise?
What are the components to traditional exercise forms?
Know the safety precautions you must implement in your classroom.
How would you incorporate these exercises into your program?
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Types of Mindful Exercise
Though some of these are not truly exercises, they have been proven to renew and regenerate.
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Goal
Non-judgmental focus Breathing Channeling positive
energy Kinesthesis n. 1. The
sensation of muscular movement, bodily position, etc. 2. awareness of body movement
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Types and Subtypes
Main types: Qigong Tai chi Yoga
Subtypes Neuromuscular
integrative action (NIA)
Alexander technique Feldenkrais Method
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Qigong
Regulates internal energy (chi)
Calms the mind Improves fitness
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Tai Chi Chuan
Composed of 108 martial arts moves
Designed for: Health Meditation Self-defense
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
What do you need to know?
Breathing maintains the chi’s pathway through the body
Simpler forms include: Tai chi chih
20 movements vs. 108
Taiji qigong 18 movements vs.
108
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Hatha Yoga
Can be done lying down, seated or standing up
Maintaining your posture comes from your willpower
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Key Terms
Prana (male) Apana (female) Asanas (positions) Savasana (play
dead) Restorative yoga Diaphragmatic
breathing
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
OBJECTIVE: handle increasing resistance while maintaining an equilibrium between mind and body
All programs should include postures that work: Spinal Postural Limbal
Restorative yoga, with the use of props and easy poses, is optimal for aging clients
WHAT IS DIAPHRAGMATIC BREATHING? Review the top of page 236.
Remember: Open movements = inhaling, closing movements = exhaling
What do you need to know?
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Examples of Poses
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
NIA
Inspired by many facets of motivational exercise
Includes moderate levels of aerobics
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Pilates
Slow, profound movements that demand internal focus
Can be performed with or without equipment
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Feldenkrais Method
Contains verbal and nonverbal aspects
Designed to re-educate the nervous system
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Alexander Technique
Correct unconscious habits (i.e. slouching, etc.)
Aims to rid you of precursors to injuries
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Channeling your chi or energy Breathing Anatomical alignment
Some forms may not include strict opinions on maintenance Proprioceptive awareness
Low-level movement accompanied by a mental focus on said movement
Meditation/contemplation Should be noncompetitive Focus on the present moment
Components of Mindful Exercise
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Significantly improves: Cardiovascular health Psychological well-being Reduces disease related symptoms
Arthritis, asthma, chronic fatigue syndrome Reduces stress related symptoms
Anxiety, high BP, depression
Benefits
**A full list of benefits can be found on page 234.**
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
GOAL: Create a calming environment and don’t badger your clients.
Ways mind-body exercises can be incorporated: Warm-up, cool down In between resistance exercises Alongside low-level aerobics (30-60% of max
effort)
Things to Consider
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
KNOW YOUR CLIENTS’ MEDICAL HISTORY!
Certain poses can become dangerous for your class. For cardiac dysfunction = avoid putting the
head lower than the heart, dynamic postural changes
Frail adults vs. advanced adults
Precautions
**Review the study questions on page 244 for further retention.**
Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016
Let’s meditate together!
https://www.youtube.com/watch?v=e0rSmxsVHPE