New NHS App - Got it?
https://www.nhs.uk/nhs-app/about-the-nhs-app/
Our live classes are personal, but if you missed one, here are fresh class recordings. Updated weekly.
Caution: Home exercise is carried out at your own risk.
Click here: https://ecg.fitness/exercise-recordings
I have just summoned the willpower to put away a packet of Custard Creams after only eating two!
All because I don't want to undo the fantastic work Faye and Natalie are doing with us.
I feel fitter and trimmer than I have done since I stopped playing hockey 25 years ago.
I am so grateful and want to thank everyone who is working so hard to keep this group running.
Sharon
Thank you for recording the Yoga, I look forward to doing the session soon. When I was sailing pre-covid I realised our exercise sessions discovered otherwise unknown muscles. Today I rediscovered the sailing muscles, which have clearly been left alone for quite a while. I can't tell you how much I enjoyed my first sail back on the river this afternoon. It was hot sunny, breezy and I think we won! ⛵
Martin
Great workout Faye!!! Thanks!!
Carol
Dancing, pick your favourite songs and dance around to them for 15 minutes,
Sit to stand - 5 sets during the day 10, 12, 16, 18, 20
Do okey cokey with big movements
Karaoke time
Try brushing your teeth with your non-dominant hand
Throw a ball (or crumpled up newspaper) to someone or against the wall, see you many times you can do it without dropping it, maybe get brave a clap between each throw. Or use hand to catch and throw
Hula hooping - practise learning a new physical skill, (big sized hula hoop)
Egg and spoon (I use boiled egg) walk round the house/garden without dropping it,
Learn a new dance the cha cha cha, mamba, salsa,
Practise balancing on one leg, hold as long as you can, then change to the other leg, hold as long as you can. Do it again and try to beat your last time.
Read an article or pages of a book whilst lifting your knee up towards your hips.
If you have racket and ball, or crumpled up newspaper. Count how many times you can bat it up and down in the air, without dropping it.
Balance a book on your head and walk round the garden, time how long you can do it before it drops. Try and beat this time.
Sufferers of stable angina get a very warm welcome!
You don't have to live in Ealing to take part.
From Natalie Graham
Hi All, this week is diabetes awareness week. As many of you know, diabetes is one of the major risk factors for heart disease. Many of you may have been told that you are at risk of or may have diabetes.
I want to remind you to keep talking with your diabetic specialists if you feel your diabetes is not properly controlled. Those of you who are pre-diabetic, there were courses that you could go on, I’m not sure if they are still doing these virtually but can always contact your GP!
For further information please always use reputable resources such as the British Heart Foundation:
Awful news. Please stay safe everyone.
Zoom User guide
The sessions will become active at 5pm, with an aim to start each session at 5:30pm
When the class is due to start please ensure your screen is set to speaker view – this
will ensure that the instructor (speaker) remains on the large screen for ease of
viewing.
The instructor will then mute all other users – this will mean that you can hear the
instructor but the instructor will not be able to hear you or any other user. This is to
ensure they remain on the large screen.
The instructor will not play any music during the sessions to ensure you can hear
their instructions clearly – however feel free to play your own music, as other users
will not hear this.
At the end of the session the instructor will unmute all users.
Faye
Guidelines
Health and Safety
Always keep feet moving
Use RPE scale to check effort between 11 – 14
During warm-up start at 10 by the end should be at 14 on the RPE scale.
Include stretches before and after exercise.
Make sure you have taken your medication
Make sure that you have eaten at least 40 minutes before you exercise
Keep hydrated, dehydration can reduce blood pressure
Wear appropriate shoes and clothing
Always warm-up before exercise and cool down afterwards
Never exercise in pain, discomfort is fine
Breathe correctly with movement, exhale no harder part inhale on the easier part
Avoid exercising when you are acutely ill, including when suffering from a cold or flu.
Muscle or joint pain that does not dissipate with rest. Stop exercising
Trouble breathing or excessive shortness of breath. Stop exercising
Light-headedness, dizziness, or new difficulty balancing stop exercising
Chest pain or pressure. Stop exercising
Motivation Tips
Put some uplifting music on
Exercise together with family
Pick a structure time and day to perform each week.
Record your session using the sheet and add in RPE
Once RPE scale gets to 12 and below, increase workload
No weight use tins or water bottles, can fill these for more weight as you get stronger
Give yourself a reward for all the effort you have made.
Get dressed in your exercise/gym clothing
Remember that EXERCISE is MEDICINE and all this medicine is going to do, is keep you strong and healthy
Hi All,
I would encourage anyone with any concerns right now to take a look at the BHF link on how to stay healthy whilst self-isolating.
It discusses all health aspects - physical activity, diet and mental health. It is important to address all at this time. As much as myself and Faye are here to help with the physical we are not experts in the other areas.
I have just had a meeting and been informed that Ealing IAPT service is no longer accepting any more referrals, so I urge you all to please take care of your mental health. Use the resources provided - apps such as Calm and Headspace have been recommended by our team psychologist. And do not underestimate talking to friends and family!
Natalie