Valley Breeze

The Valley Breeze Pawtucket 04-24-2019

The Valley Breeze Newspapers serving the Northern Rhode Island towns of Cumberland, Lincoln, Woonsocket, Smithfield, North Smithfield, Pawtucket, North Providence, Scituate, Foster, and Glocester

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THE VALLEY BREEZE & OBSERVER | APRIL 24-MAY 1, 2019 SPRING IN THE VALLEY 2019 23 PLANK SHOULDER TAPS: Starting in a plank position, raise each arm to tap the shoulder on the opposite side, alternating sides. Exercise Reps Modifi cation Squat jumps 15 Squat to calf raise Plank shoulder taps 20 Place hands on bench (10 per side) or chair 16 Single-leg kickbacks (8 per side) 20 Alternating reverse (10 per leg) lunges Bird dogs Reverse lunge to knee drives Push-ups 10 to 15 Kneeling push-ups Lindsay Hanson, a fi tness coach from Cumberland, recommends this full-body circuit as a quick, at-home workout. Each movement includes the number of times it should be repeated and a modifi cation to lower the intensity if needed. Run down the list, rest for 90 seconds, and repeat for three to four rounds. In the photos, she demonstrates how to complete plank shoulder taps, bird dogs and reverse lunges to knee drives. BIRD DOGS: Starting on all fours, raise your right leg and left arm while keeping your back and pelvis stable. Return to start- ing position and repeat on other side. While regular classes at yoga stu- dios can be expensive, Billington rec- ommended several ways to incorpo- rate the activity into an exercise rou- tine. Seniors can usually find classes at their local senior center, and many studios offer community classes with discounted rates on certain days of the week. Websites such as YouTube also offer a seemingly endless num- ber of free yoga videos for all levels that can become part of an at-home routine. "For some people, it's intimidat- ing to go to studios and gyms," said Billington. "A lot of people don't want to go in front of people and work out, so this is a good way of doing it." Billington recommended people do at least 30 minutes of walking or other physical activity every day, including active chores such as mow- ing the lawn. Spring, she said, is a perfect time to get outside and try new fitness activities after staying inside for the winter. "If you're not active, my suggestion is start off going outside, sort of being in touch with the outdoors," she said. "Take a walk, it's good for you, and it's not crazy right off the bat. You start with half a mile and increase it." REVERSE LUNGE TO KNEE DRIVE: Take a large step backward into a lunge with your right foot, then lift your right knee up to a 90-degree angle. Repeat on the other side. Refocus your mental health While much of the focus in workout routines is on physi- cal health, Leslie Billington, an orthopedic nurse practitioner at Landmark Medical Center and yoga instructor at Newport Power Yoga, reminds patients and stu- dents to keep in mind the mental benefits of exercise. Yoga, in par- ticular, is known for its meditative qualities and ability to refocus the mind and relieve stress. According to Billington, individuals' comfort level with yoga usually depends on their background and familiar- ity. "Depending on what area you live in, people are not that open to yoga because they perceive it as something that's spiritual," she said. "There is an aspect to that, but there's also yoga that you can take to just stretch your body out." Rooted in Eastern philosophy, the practice includes many dif- ferent disciplines and usually incorporates elements of mindful- ness and meditation along with physical movements. Billington said she sometimes recommends meditation to those whose mental worries might serve as a block to their physical health. "If I see people that are very anxious and they're upset about By LAUREN CLEM Valley Breeze Staff Writer From preceding page See MENTAL HEALTH, Page 27 Specializing in 10 - 15 - 20 - 25 Yd. Roll-Off Containers 401-766-5026 165 Poplar Street, Woonsocket, RI Specializing in 343 Beacon Ave Woonsocket, RI 02895 Store your stuff with Gladu you'll be glad U did! glad U did! glad U did! Visit us at 401-769-9125 Visit us at 401-769-9125 Various sizes available 5x10's 10x10's 10x15's 10x20's

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