Mind-Body Exercise Training

Copyright by C. Jessie Jones and Debra J. Rose. Adapted by Ashley Coulthard. 2016

Mind-Body Exercise Training

Chapter 15


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?


Types of Mindful Exercise

Though some of these are not truly exercises, they have been proven to renew and regenerate.


Goal

Non-judgmental focus Breathing Channeling positive

energy Kinesthesis n. 1. The

sensation of muscular movement, bodily position, etc. 2. awareness of body movement


Types and Subtypes

Main types: Qigong Tai chi Yoga

Subtypes Neuromuscular

integrative action (NIA)

Alexander technique Feldenkrais Method


Qigong

Regulates internal energy (chi)

Calms the mind Improves fitness


Tai Chi Chuan

Composed of 108 martial arts moves

Designed for: Health Meditation Self-defense


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


Hatha Yoga

Can be done lying down, seated or standing up

Maintaining your posture comes from your willpower


Key Terms

Prana (male) Apana (female) Asanas (positions) Savasana (play

dead) Restorative yoga Diaphragmatic

breathing


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?


Examples of Poses


NIA

Inspired by many facets of motivational exercise

Includes moderate levels of aerobics


Pilates

Slow, profound movements that demand internal focus

Can be performed with or without equipment


Feldenkrais Method

Contains verbal and nonverbal aspects

Designed to re-educate the nervous system


Alexander Technique

Correct unconscious habits (i.e. slouching, etc.)

Aims to rid you of precursors to injuries


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


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.**


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


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.**


Let’s meditate together!

https://www.youtube.com/watch?v=e0rSmxsVHPE

Documents

Mind-Body Exercise Training