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The Benefits of Walking

Some people may not be able to do full exercise or go to the gym, but just walking 30 minutes a day can greatly improve your health and is also a great way to maintain your overall health. If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’.

Regular walking has multiple benefits:

  • Help to maintain a healthy weight
  • Prevent or manage various health conditions such as, heart disease and Type 2 diabetes
  • Strengthen your bones and muscles
  • Improve your mood
  • Improve your balance and coordination
  • Walking with others can turn exercise into an enjoyable social occasion
The Coasters at Barrenjoey Lighthouse

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Research shows that regular walking lowers blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%.

In a study by the New England Journal of Medicine in 2002, it found a 30% lower risk of cardiovascular disease, compared with those who did not walk regular.

And according to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can also spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters,” says Jampolis.

Walking can also keep your legs looking great. As we age, our risk of unsightly varicose veins increases—it’s just not fair. However, walking is a proven way to prevent those unsightly lines from developing.

If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs and can also help delay the onset if you are prone to them.


Come join our walking group, The Coasters!

Walking For Pleasure every second Friday – Find Schedule here

Exercise at Any Age

So you’ve slacked off a bit and avoided exercise. Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you’ve taken off one year, ten years or haven’t exercised a day in your life – it’s never too late to start. You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Mind, Movement and Dance Class

Why Should I Start Now?

You’ve heard about the benefits that consistent exercise brings, but what if you haven’t been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous: Exercise helps improve your quality of life even if you start late. Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.”

Imagine if a pill could offer all of these benefits (without harmful side effects):

  • Substantially reduces the risk of coronary heart disease and osteoporosis
  • Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
  • Helps to achieve and maintain a healthy body weight
  • Contributes to healthy bones, muscles and joints
  • Helps relieve anxiety and depression
  • Promotes well-being and reduces stress
  • Is associated with fewer doctor visits, hospitalizations and medications
  • Helps prevent and treat chronic medical conditions associated with old age
  • Increases energy levels and promotes sound sleep
  • Strengthens immune system

Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

Make a Commitment
You know the meaning and value of a solid commitment. It’s in your blood. So don’t view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise – who knows, they may join you.

Set Reachable Goals
This is an immensely important ingredient to your success. Don’t start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed. Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency.

Rearrange Your Schedule
As we age there is a tendency to become ‘stuck in our ways.’ Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise – you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.

Increase the Challenge
You should start your exercise program with the thought of easing into it. Since you haven’t exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas would you? You need to warm it up. However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge. Don’t let another day pass you by. You deserve the good life.

Mind, Movement and Dance Class – Thursdays from 10:30

Article extracted from here

New Class To Relieve Tension

Inner Moves – Mind Movement Dance (MMD)

Inner Moves Education provides well-being tailor made programs filled with tools to nurture and empower the self-healing journey.

This program, specifically designed by Tanya Brooks for Seniors, helps you put your mind in a calm state of being, you will lean simple tools to help you cope with daily life challenges, help aid the body to freely release tension, stagnated energy, move naturally from stresses to deep relaxation and dancing to keep the brain active. as it stimulates vitality and muscle memory.

How It Works:

Through mind exercises, movement and dance, these eight week courses are designed to assist you:

  • Reconnect socially
  • Focus and concentrate
  • Improve memory
  • Reduce stress and tension
  • Reduce blood pressure
  • Increase bone density

and so much more..

MMD

This unique fusion of mind exercises, movement and dance provides many well-being benefits and tools for those of all ages. Truly unique and fun, while at the same time improving health and well-being.

Mind Exercise:

Each week everyone will learn a new mind exercise which will incorporate anything from breathing techniques, meditation, muscle progressive relaxation, focus and music meditations and more.

Movement:

Starting with a full body gentle warm up, some elements of Tai Chi and more.

Dance: (No experience needed)

Everyone will be learning easy to follow choreography which keeps your brain active, as it stimulates vitality and muscle memory and creates strong social connections that increase your sense of happiness and well-being.

It’s in the action where the healing happens


Starting Thursday 3rd May 2018 at 1 pm until 2 pm

$10 per class

The Value of Staying Connected Online

10 Good Things About Being On The Internet: 

  1. Stay in touch with friends and family using video calling or messaging
  2. Shop for groceries from your computer and get them delivered to your front door
  3. Share memories, pictures and videos over email or social media
  4. Keep up to date with local, government, and community activities
  5. Pay your bills from the convenience of your home by using online banking
  6. Conduct medical appointments at home with online video (via e-health)
  7. Keep the grand kids entertained on the internet when they visit
  8. Watch and stream TV shows online through services like YouTube, Netflix, Stan, Presto and Catch up TV
  9. Read books, newspapers and magazines articles online from your smartphone, tablet or computer
  10. Use social media like Facebook and Twitter to stay in touch with local communities, friends and family.

Mental Benefits

Knowledge of the Internet can also help improve mental alertness. Aside from the vast information from the Internet, it is also a great source for video games. Why video games? According to the Psychology and Aging magazine, playing video games helps improve cognitive functions which normally decline during the passing years. Strategy video games help in keeping our brains razors sharp and improve hand-eye coordination.

Learning and Leisure

One can continue learning by browsing the Internet to get more information on important topics, such as health and fitness. Watching tutorial videos related to their interests such as painting, playing the piano, gardening, flower arrangements, cooking, and travel, among others, is a great way to expand knowledge and keep the creative juices flowing.

Reconnect With Old Friends via Social Media 

Facebook is the most popular social networking site that brings family and friends together. Share photos, chat online, play games, search old friends and more. What an exciting way to reconnect with old friends to whom they have lost throughout the years.

Helps Build Relationships With Grand Kids 

Many seniors or grandparents feel they are being left behind because they cannot keep up with the world. With Internet knowledge and use, seniors can still catch up with their grandchildren, bridging the gap between them. Having a common activity together and frequent interaction via the Internet helps to build a better relationship.


Join our Tech Forum!

On the first and third Monday of every month (12 noon – 2pm)

One on one sessions are also available on Tuesdays and Thursdays

Tango Lessons

35 Days of Christmas

On this day before Christmas, my health coach said to me ,

Go to the Coast, take lots of classes and don’t waste your time,

there’s a lot to do, dance, sing and rhyme,

laugh, smile and hum,

sew, paint and draw,

and you’ll never, never need, a partridge in a pear tree”

Apologies to composer Frederic Austin

Artists of the Coast

Need a Christmas present for someone?

An all medium Exhibition with works in watercolour, mixed media, oils and calligraphy… For Sale!

Artists from the Coast Centre will be showing their best and you can see them in the Gallery – Opens Sunday Oct 29 – Dec 1

Delay The Impacts of Ageing

Cardio workouts and weight resistance can help delay the impacts of ageing.

There is a number one method to adding years to your life and it is physical activity, a Swedish study has found. Even if you don’t start exercising until later on in life, moving your body can help substantially in longevity. However, it’s not about just adding years to your life, it’s about adding life to your years!

Benefits to physical activity:

  • Keeps excess pounds at bay
  • Increase your stamina
  • Ward off illnesses
  • Reduce health risks
  • Manage chronic conditions
  • Stay active and indepedent
  • Strengthen your heart
  • Keep your arteries clear
  • Boost your mood
  • Improve your memory
  • Live longer

“Aerobics pumps life giving oxygen into your blood, brain and joints!”

 

Join our Aerobics or Balance & Fitness classes today!

Aerobics Classes

Join Luda and Gina for low impact

Mondays – 1:30 pm for $7.50

 

Balance & Fitness Classes

with Anne Saville

Mondays & Wednesdays 9:30 – 10:45 am

Appearing at the Coast Centre

The Clan Macleod Pipe Band of Sydney will be opening the Fete and Grandparents Day on Sunday October 29, 2017 at 10am!

They will be opening with a march through the Centre playing various songs including Advance Australia Fair.

A little history about the band:

In about 1942, the Mosman Scottish Association was formed and the Chief of Association Charles Christopherson dreamed of having a pipe band in the Mosman area to go hand in hand with Scottish tradition.

It wasn’t until after 1948 that the Association formed the Mosman Pipe Band and bought Lawrie pipes, imitation ivory mounted pipes, and rope tension drums with pig skin heads. This lead to their first official formal appearance on ANZAC Sunday 1949 in Mosman, gaining much needed experience in the years following.

In 1954, Bruce MacLeod formed the Clan MacLeod Society of Australia (NSW) in preparation for the first visit of the Chief, Dame Flora MacLeod of MacLeod.

Following the demise of the Mosman Scottish Association in 1963, the Clan Society was then renamed to the Clan MacLeod Pipe Band. They wear the Ancient MacLeod of Harris and Dunvegan Tartan and even to this day, some of the original pipes, sporrans, buckles and brooches are still used.

The band continues to regularly participate in many major Sydney Community events and Parades, and has even appeared on television.

Great Fun for Kids and Grandparents!