Vera Shury
Save the date of Jan. 16 at 1:30 p.m. in the SaddleBrooke One Arts and Crafts Center, Room 3. The speaker will be Dr. Michaela Gaither, physical therapist.
The 4 by 4 is a jumpstart to a possibility of recovering years of muscle and strength. The plan is 4 weeks 4 times a week at 40 minutes, with a base of 4 mobility moves at each session, in addition to prescribed routines and intensities that are scientifically supported. One of the premises is the idea of dose-specific moves and resistance at a prescribed level based on one’s ability.
The 4 base moves are sit to stand, twist, rock, and transition steps (good to safely go up and down curbs).
The other part of the 4 sessions are as follows: First day 4 base moves: posture and upper body with balance work at each session. Second day 4 base moves: concentrating on leg strength and speed, balance. Third day 4 base moves: core strength and flexibility, balance. Fourth day 4 base moves: leg strength and speed, balance. All these routines will have a variety of versions to help one be able to be spontaneous and respond to unexpected situations. The point is to be mobile and have stamina and flexibility. After the four weeks, one can back off if there is a total of 150 minutes of moderate to vigorous intensity in a week. Then one can repeat the 4 by 4 again in a few months to prevent sarcopenia, which is the loss of muscles.
At the beginning, start without using weights to set good biomechanics. Each week, add weight and repetitions to reach optimum. Of course, you must feed the muscles protein throughout the day and other good nutrition.
Meditation at the end of each session: Even two minutes of meditation can help to affect heart variability.
Have fun! Live life to the fullest!
pubmed.ncbi.nlm.nih.gov/22212491
In this type of class there are two purposes: 1) to build muscle mass to recover lost strength and functions, and 2) to counteract the neurologic deficits that occur and to prevent the progression of the disease symptoms. We do this with weighted movements, education at every session, and sharing experience, strength, and support for one another. Without whining! We are listed in SaddleBrooke One since 2002 under Exercise and Support. Classes are Tuesdays and Thursdays from 1:30 to 3 p.m. in the SaddleBrooke One Arts and Crafts Center, Room 3, next to the Gift Shop. All are welcome! We have quarterly support and educational meetings on the third Thursday: Jan. 16, April 17, Oct. 16, and Dec 18 (holiday party).
Contact PWR! Neuroplasticity Coach Vera Shury at 520-275-8755 [email protected] for 15 minutes of free coaching. For Parkinson’s info and support, see www.pmdalliance.org.