By Debbie Gardner
dgardner@thereminder.com
As the mother of an adult child with cerebral palsy – and a special education teacher- Kelly Phillips has been interested in – and certified to work with – adaptive fitness for many years. Now semi-retired, she recently used her knowledge to found a nonprofit called Totally Adaptive – focusing on adaptive fitness, adaptive yoga and adaptive meditation for people with disabilities.
Prime met Phillips through her work with the East Longmeadow Senior Center and asked her for some tips on how elders can stay active and improve their wellness during the cold winter months. Here’s the tips she had to share:
Q: The weather is terrible – or everyone is sick – so you are staying home and not going to exercise class/the gym. How can you stay fit?
“The American Council on Exercise says most people should exercise for at least 30 minutes a day most days of the week. If you are stuck at home, put on your favorite music and dance in your kitchen or living room. If you can’t leave your house, you can walk around inside your home. If you can get outside into your neighborhood and take a walk, that’s magical.
“If it’s too cold to go outside and walk, try to find an exercise class on Zoom, or on TV, something that you enjoy and something that makes you feel good.
“Overall, just find something that you like and do it faithfully and do it as many times a week as you can. You need to exercise, it keeps your joints moving, it keeps you flexible and its good for your mind and your brain and your circulation. It also helps to alleviate the possibility of depression and anxiety, which is a great thing at this time of year, as many people suffer from those conditions in the winter months.”
Q: Starting – or maintaining – a commitment to exercise is hard enough when the weather is good. How can we stay motivated in the cold winter months?
“To me, exercising, working out, should not feel like work – exercising should feel like play … it should be fun … that’s why what you choose to do for exercise is different for everyone. But [winter] can be a very challenging time of year for people – it’s dark, it’s cold – but you can’t let that stop you. You have to take charge and do something every day. Of course, its most important to listen to your body and always a good idea to check with your doctor to be sure you are good to go with exercise.
“If you are struggling to do something active and stay motivated to keep exercising, find a friend. Chances are, they are struggling too! Maybe you can walk together, or dance together in the kitchen, or join a class at your local senior center – they have exercise classes that are reasonably priced, and some classes are even free.”
Q: We’re hearing a lot about mindfulness – what we used to call meditation – as a key to maintaining overall good health. Is it as important as physical exercise?
“’Mindfulness’ has come to be a buzzword … but recent studies at Mass General have shown that there are actually physiological changes in the brain of people who meditate, and that’s why for depression and anxiety it is a powerful tool. Meditation is one tool in your health toolbox. It also improves your focus, so it makes you more productive, And let’s not overlook yoga! Yoga is absolutely amazing. it not only can help you to feel better overall, but it can also improve circulation, flexibility, and so much more.
“People say that they don’t have time to meditate, but all you need to do is take the time each day to feel your breath. Just take a moment and feel where your body connects to your breath – to feel where it is – in your nose, or your chest, or your belly – and put that awareness front and center as you breath in and breath out. You can be sitting or lying down, it doesn’t matter as long as you are comfortable. It’s all about paying attention to your breath – a little bit of mindfulness/meditation every day. I tell people It can become the easiest thing you can do for your overall health.”
“I tell people that meditation – focusing on your breathing – is your most portable health tool. You can be eating and meditating, you can be drinking your coffee and meditating, even walking and meditating, because it is all about your breath in the present moment. And, in my experience, meditation truly works everywhere. I currently teach meditation to preschoolers, to people with disabilities, to older adults, and to men in jail.
“I encourage everyone to try it because you are worth it!”
