Editor’s note: The photographs attached to this story were taken in January, before social distancing requirements dictated that people stay at home. Area senior centers are no longer meeting in person.
Senior centers have begun making exercise classes and home workout routines available online in order to avoid loss of strength and mobility for senior citizens staying home during the current health crisis.
Northampton-based RSVP of Pioneer Valley Community Action Director Glafyra “Gliffy” Ennis-Yentsch says, for daily living, it’s essential that seniors maintain their balance and ability to move around securely on their own. Sitting at home during the current health crisis may put seniors at risk of losing this mobility and the muscle strength that helps their balance.
“It affects muscles, bones, joints — everything,” Ennis-Yentsch said of the extended time sitting at home. “Tendons can become stiffer and less able to tolerate stress.”
According to Ennis-Yentsch, muscles start to shrink and lose mass after lack of use. How quickly this happens, and the severity depends on pre-existing health conditions and how fit the person was to begin with. Once someone starts exercising again, it’s important they are careful to ease their way back into a routine and avoid overdoing it.
To avoid falling out of practice and maintain mobility, RSVP of Pioneer Valley and area senior centers have been making exercise resources and classes, including their Healthy Bones and Balance class, available online.
Healthy Bones and Balance classes are taught by volunteers who complete a training and certification process through RSVP. Kathie Curnick, the Healthy Bones and Balance Coordinator for all participating towns, said virtual classes are beneficial for both physical and social health during this time.
“Some leaders are doing classes by ZOOM, which is great for maintaining that social connection,” Curnick said. “A number of these classes also focus on social well-being as try to help prevent isolation. For some seniors the classes were one of the only times they got out of the house before.”
The RSVP of Pioneer Valley recently released a video lesson for one of its hour-long “Healthy Bones and Balance” classes. These exercises can be done at home — with the proper equipment and safety. For any beginners watching the video, it’s suggested they pick and choose exercises they feel comfortable with and avoid overdoing it.
For people that aren’t familiar with proper way to execute the exercises shown, they should watch and listen to what’s being described in the video before trying them. Additionally, Ennish-Yentsch said anyone who has had hip surgery, or similar surgery, would likely have recommended exercises from their health care provider. It is recommended they stick with those provided routines, and not replace them with new exercises.
The video, while released at this time, was previously recorded with the intent of distribution. The video can be viewed at youtu.be/Gs3GFI8hnz8 or on local public access television stations in Hampshire, Hampden and Franklin counties. A DVD version is forthcoming. It was filmed by Easthampton Media with Master Trainer Ennis-Yentsch and other Health Bones and Balance leaders and volunteers.
The Northfield Senior Center’s Yoga class, taught by Libby Volckening, has recently seen record virtual attendance, despite previously being held online. Director Rebecca Sommer-Petersen said, in addition to yoga, the senior center’s Healthy Bones and Balance class has gone virtual. Email or call the Northfield Senior Center to sign up for the Northfield Yoga class held Thursday mornings, or Bones and Balance class held Wednesday mornings.
Ennis-Yentsch suggested a handful of exercise routines seniors can do at home, including hand and grip strength, which she said is one focus of the Healthy Bones and Balance class. If someone falls they will likely need grip strength to grab something and support themselves. Additionally, it can help prevent dropping items and avoid the need to bend over.
To exercise their hands at home, she recommended seniors roll up a pair of socks and use it as a stress ball. Another technique is to press each finger to your thumb, one at a time, and release after a few seconds of holding the pressure.
While sitting at home, even cartilage, the cushioning between bones and joints, can also become less elastic and flexible from lack of use. Some exercises, like leg extensions while sitting a chair can help joint movement.
Ennis-Yentsch suggested seniors practice standing up and sitting down in a chair for another at-home routine. If seniors don’t have hand weights at home, they can use a one-pound bag of beans or similar items for bicep curls she said. Normally, classes instruct seniors to do slow curls to work more muscle fibers.
Maintaining brain function is just as important as muscle strength. Some brain exercises involve multi-tasking, Ennis-Yentsch said. Seniors can squeeze a stress ball for forearm strength in one hand, and do leg extensions with their opposite leg.
Exercising your eyes is important too, Ennis-Yentsch said. It affects both balance and, of course, hand-eye coordination. To practice different hand-eye coordination and exercise brain functions, she tells her classes to use both hands or sides of their body as much as possible.
“If you’re right-handed, you don’t have to use your right hand to brush your teeth,” she said.
The Bernardston Senior Center has also shared links to YouTube videos on practicing mindfulness, along with a “Yoga for Every Body” lesson, on the Bernardston town website. The “Yoga for Every Body” video features easy chair stretches and exercises for inflexible complete beginners of all ages.
Zack DeLuca can be reached at zdeluca@recorder.com or 413-930-4579.