Moving to Keep Moving

Regular exercise is essential to maintaining functional abilities throughout aging. Once we stop moving our muscles weaken and our joints become stiff and inflexible. The more sedentary we become the more we have to do to reverse the effects. Avoid being completely sedentary by moving at least a little every day.

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These are common barriers to exercise that we can overcome.

Self-efficacyBegin slowly with exercises that are easily accomplished; advance gradually; provide frequent encouragement.
AttitudePromote positive personal benefits of exercise; identify enjoyable activities.
DiscomfortVary intensity and range of exercise; employ cross-training; start slowly; avoid overdoing.
DisabilitySpecialized exercises; consider personal trainer or physical therapist.
Poor balanceAssistive devices can increase safety as well as increase exercise intensity.
Fear of injuryBalance and strength training initially; use of appropriate clothing, equipment, and supervision; start slowly.
HabitIncorporate into daily routine; repeat encouragement; promote active lifestyle.
Subjective normsIdentify and recruit influential others; education of patient and influential family/friends.
Fixed incomeWalking and other simple exercises; use of household items; promote active lifestyle.
Bad weatherWalk around the home; use senior centers; promote active lifestyle
Cognitive declineIncorporate into daily routine; keep exercises simple.
Illness/ fatigueUse a range of exercises/intensities that patients can match to their varying energy level.
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Moderate exercise for 30 minutes a day has these health benefits:

  • Improves blood circulation, which reduces the risk of heart disease
  • Keeps weight under control
  • Helps in the battle to quit smoking
  • Improves blood cholesterol levels
  • Prevents and manages high blood pressure
  • Helps delay or prevent chronic illnesses and diseases associated with aging
  • Maintains quality of life and independence longer for seniors
  • Helps you fall asleep faster and sleep more soundly
  • Increases muscle strength, increasing the ability to do other physical activities
  • Prevents bone loss
  • Boosts energy level
  • Helps manage stress and releases tension
  • Counters anxiety and depression
  • Improves self-image
  • Promotes enthusiasm and optimism
  • Reduces risk of stroke by 20 percent
  • Counters the conditions that lead to heart attack and stroke
  • Provides a way to share an activity with family and friends
  • Reduces coronary heart disease in women by 30-40 percent
  • Reduces the overall risk of obesity, high blood pressure, poor cholesterol levels, etc.
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Fitness for the Less Able

Mother Jai’s provides fitness classes for people who are less capable. Jennifer created these unique classes for people who want exercise but cannot stand or maintain their balance while moving. They are various full body warm-up and exercise routines that can be done from any chair, wheelchair, or even the couch. Anyone of any ability can participate and enjoy these exercises.

Jennifer has been instructing Senior Fitness classes in Adult Day Programs, Nursing Home, Independent and Assisted Living Communities since 2013. She is an ACE Certified Group Fitness Instructor, Silver Sneakers Approved and Certified Instructor and RenewActive endorsed instructor. She also holds a Integrative Aromatherapy Certification and a Bachelor’s of Science in Integrative Therapies.

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Join Jennifer, Mother Jai, Lawson on YouTube for recorded videos of all of her routines.

Or Facebook Live: Mother Jai’s Fitness from 9:45am to 10:30am MST Mon – Fri.

Check Out Mother Jai’s Products – hand blended small batch all natural products for aromatherapy and personal care.

Please Remember!

  • Always consult with your physician before starting any new fitness routine.
  • By participating in online classes, you assume all dangers, hazards and risks of participation.
  • Always modify movements according to your ability level to help prevent overuse and injury.
  • Any movement you feel you cannot do please take a break and wait for the next movement.