1. The Mind/Body Connection: Beginner Level Balance and Standing Stretches

2. Program Objectives After this presentation, you will be able to: Assess readiness to safely begin a new exercise program Describe basic balance improvement and standing stretching exercises Safely practice the exercises that we learn

3. Physical Activity Readiness Questionnaire (PAR-Q) Are You Ready To Begin A New Exercise Routine?

4.  Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?  Do you feel pain in your chest when you do physical activity?  In the past month, have you had chest pain when you were not doing physical activity?  Do you lose your balance because of dizziness or do you ever lose consciousness?  Do you have a bone or joint problem that could be made worse by a change in your physical activity?  Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?  Do you know of any other reason why you should not do physical activity?

5. Standing In Correct Posture Shoulders Are Back And Chest Is Forward Head is upright and straight Stomach is tucked in, without tilting the pelvis forward or back Feet are hips width apart: (legs fall straight down from the hip)

6. Flexibility The American College of Sports Medicine suggests that adults should include flexibility exercises into their regular exercise.

7. Stretching should never cause pain Mild discomfort or a mild pulling sensation is normal.

8. Exercises to Improve and Maintain Balance

9. Toe Stands

10. Heel to Toe Walk

11. Balance Walk

12. Side Stepping

13. The Box Step

14. Standing Stretching Exercises to Improve and Maintain Flexibility

15. Shoulder Rolls

16. Ear to Shoulder

17. Touch Elbows Stretch

18. Triceps Stretch

19. Wrist Stretch

20. Standing Torso Stretch

21. Hamstring Stretch

22. Calves

23. References: Administration of Aging (2006). A matter of balance: Managing concerns about falls, volunteer lay leader model (Handout3.2). Portland, ME: MaineHealth’s Partnership for Healthy Aging. American Cancer Society (2008). Meditation. Retrieved on September 24, 2010 from http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation American Heart Association. (2011). Exercise (physical activity) for older people and those with disabilities. Retrieved on January 31, 20111 from http://www.americanheart.org/presenter.jhtml?identifier=4557http://www.americanheart.org/presenter.jhtml?identifier=4557 Burnham, D. (2004) Calming the storms: your body’s response to stress (HEELDB.804a). University of Kentucky Cooperative Extension Service. Retrieved on January 24, 2010 from http://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdfhttp://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdf Cleveland Clinic. (n.d.) Stress and emotions. Retrieved September 24, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/default.aspx http://my.clevelandclinic.org/heart/prevention/stress/default.aspx Cleveland Clinic. (n.d.) What is stress? Retrieved October 8, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx; http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx Convertino, V., et al (1996). Exercise and fluid replacement. Retrieved on September 26, 2010 from http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 Goldstein, E; Stahl, B.; (2010) A Mindfulness-Based Stress Reduction Workbook. New Harbringer Publications, Inc. Oakland, CA. Mitchell, T. (n.d.) Breathing for health: breathwork and breath control. Retrieved October 1, 2010 from http://www.working- well.org/articles/pdf/BreathingMethods.pdfhttp://www.working- well.org/articles/pdf/BreathingMethods.pdf National Cancer Institute. (2010). Other ways to control pain. Retrieved on September 24, 2010 from http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9 http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9

24. References continued: American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc. 1998 Jun; 30(6): 975- 91. Retrieved September 1, 2010 from http://www.ncbi.nlm.nih.gov/pubmed/9624661http://www.ncbi.nlm.nih.gov/pubmed/9624661 National Institutes of Health. (n.d.) Ergonomics for Computer Workstations. Retrieved on October 13, 2010 from: http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular National Institutes of Health. (2008) How to improve your flexibility. Retrieved September 1, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm National Institutes of Health. (2010). Mediation: an introduction. Retrieved September 24, 2010 from http://nccam.nih.gov/health/meditation/overview.htm http://nccam.nih.gov/health/meditation/overview.htm National Institutes of Health. (2010). What can be done for hot flashes and other menopausal symptoms? Retrieved on September 24, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm;http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm National Institutes of Health. (2010). What is complementary and alternative medicine? Retrieved on September 1, 2010 from http://nccam.nih.gov/health/whatiscam/#mindbody http://nccam.nih.gov/health/whatiscam/#mindbody Quick, S. (1997). Breathing away stress (FAM-QS.107) University of Kentucky Cooperative Extension Service. Retrieved October 13, 2010 from http://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdfhttp://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdf Quinn, E. (2008). PAR-Q: the physical activity readiness questionnaire. Retrieved on October 26, 2010 from http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm Rice, L. (2006). Health back habits: posture and position (HEEL-LR.921). University of Kentucky Cooperative Extension Service. Retrieved on January 23, 2010 from http://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdfhttp://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdf U.S. Department of Health and Human Services. (2008) 2008 physical activity guidelines for Americans. Retrieved on January 25, 2011 from http://www.health.gov/paguidelines/pdf/paguide.pdf;http://www.health.gov/paguidelines/pdf/paguide.pdf U.S. Department of Health and Human Services. (2006). Stay active and be fit. Retrieved on October 13, 2010 from http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf Weil Lifestyles. (2011). Three breathing exercises. Retrieved October 10, 2010 from http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

25. Lynn Blankenship, BS, MAE Metcalfe County Extension Agent for Family and Consumer Sciences Nicole Peritore, MS Extension Coordinator for Get Moving Kentucky June 2011 Copyright © 2011for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include his copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Graphics: Microsoft Office