Newsletter No. 40
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12th March 2021
Life begins at 40, or so they say – so for those of you who have maybe got a little lax in your exercising and want a new start then perhaps newsletter number 40 can be the catalyst to getting you up and going again! Don’t lose sight of the fact that exercise helps to keep your Parkinson’s symptoms at bay and helps to prevent the difficulties you might otherwise have with your day to day activities.
The exercise classes won’t be starting up again for at least another month, more likely another 2 months, so it’s up to you to keep going; perhaps you’re doing exercises from on line classes or programmes or putting my video on your TV. Perhaps you’re doing the exercises from the newsletters or from the Parkinson’s UK website. Whatever you’re doing keep it up! And if you’re not, then there’s no time like today to get back to it!
This is the link to the Parkinson’s UK exercising at home toolkit which has several videos with exercises with low, mid and high intensity workouts to choose from: -
https://www.parkinsons.org.uk/information-and-support/exercising-home-parkinsons-your-toolkit
Is Walking Enough
Here’s a picture of me out on one of my walks. I know some of you will be doing plenty of walking, especially now the weather is improving (although at the time of writing it’s blowing a hoolie!) but remember that although walking is great, it is important to do some more focussed exercises for mobility, posture, strength and balance so add in other exercises according to your particular needs – examples for all these can be found in previous newsletters and there’ll be more later in this one too.
Barry’s been writing his poetry again!
There once was a Physio called Sue
Who was always dressed in Regulation Blue
But the North Eastern Lass
Showed her true class
By ensuring her wellies looked new.
In response I thought I’d go for a limerick style too!
There once was a physio named Sue
She gave lots of exercise to you
She hoped you would do it
And gain movement through it
Then your hard work would help see you through.
Question: (For keeping your brain working!)
Which English poet popularised the form of poetry named the limerick?
(Answer at the end of this page)
Sniffing Out Parkinson's Disease
You may have heard about Joy Milne – the lady who can smell Parkinson’s disease. She has recently had her story told again on the BBC news as research is moving closer to a test which can ‘sniff out’ Parkinson’s long before symptoms become obvious.
Joy’s husband was diagnosed with Parkinson’s at the age of 45. She had noticed a difference in his smell some years before his diagnosis and put it down to poor hygiene! (Joy has a much more acute sense of smell than the majority of us so don’t worry that people will think you don’t wash properly!)
It wasn’t until she met others in a Parkinson’s group who all had the same odour that she realised it was the Parkinson’s causing the smell. Now, as a result of research part funded by Parkinson’s UK, a test is being developed which will enable doctors to diagnose Parkinson’s sooner, more cost effectively and more accurately.
Let's Talk Chairs
Let's Talk Chairs
The Exercise of the Fortnight Relates to Difficulties in Sitting and Standing
Practicing sitting to standing helps to keep strength in your legs and maintains your ability to get in and out of a chair safely (not to mention getting on and off the bed and the loo!)
To remind you: Standing from a low seat is much more difficult than a higher seat so if you have difficulty rising from a chair, then sitting in a higher chair, where possible, makes life easier.
A reminder of technique: -
Get your bottom towards the edge of the seat (not so far as you feel you might slide off!)
Make sure your knees are bent to a slightly acute angle and your feet are hip width apart.
If you are able to have your arms folded across your chest, and are steady enough to do so, then stand up with them in this position or:
If you are unable to have your hands across your chest, then try to have your arms free – you might use them to swing forward to give you some momentum as you stand. (See Ron in the picture)
If you are unable to stand with arms free, then use both hands to help you push up from the chair.
Once up, stand tall.
Make sure your chair behind you remains steady and that you can feel the chair behind your legs. You may need to take a small step back to ensure this. (just so you don’t sit back down on the floor!)
Slowly, with control, sit back down. (If you can stop halfway down and then continue, or stand back up again as we often try during the class, then do so)
As a guide, try at least 3 repetitions or keep repeating for 1 to 2 minutes.
Hints and tips:
You may use momentum to assist sit to stand – either by rocking to a count or using arms as described above.
When you stand, bring your weight forward so your centre of gravity is over your feet, and drive down through your legs to give you the power to stand up.
Try to have a go at sit to stand as an exercise every day but also remember to use the techniques throughout the day whenever you get up or sit down. (No flopping into your chair!)
Answer to the poetry question: Edward Lear (Well done if you got it!)
That’s it for this today, I’ll be in touch again in a couple of weeks.
Stay safe and keep well,
Sue
The Ashby Exercise Group Newsletter contains information and suggested exercises but before undertaking any exercise always check with your doctor or physiotherapist that it is suitable for you. This is particularly important if:
You have a history of blood pressure problems or heart disease or if you have ever experienced chest pain either whilst exercising or resting.
You have specific joint problems
You experience any unusual shortness of breath, dizziness, pain or discomfort when undertaking any of the exercises.
For any seated exercises, ensure the chair you sit in is of a suitable height for you. Your feet should rest easily on the floor.
Please be aware that some exercises may challenge your balance and there could be a risk of falling . Be aware of your limitations and only attempt exercises as per the instructions and within your capabilities.
Sue Forrest cannot accept any liability should you injure yourself while attempting any of the suggested exercises.
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