Set some goals

• 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 around 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 a 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 around the garden, time how long you can do it before it drops. Try and beat this time.  

Excellent sessions yesterday  Natalie ‍♂️‍♂️ Not sure where all my energy came from, maybe the hot weather suits me 露‍♀️

Martin

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

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: 

https://www.bhf.org.uk/information

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/coronavirus-and-your-health/what-do-the-new-lockdown-rules-mean-for-people-with-heart-conditions

https://metro.co.uk/2020/03/28/coronavirus-kills-heathrow-worker-61-daughter-just-24-hours-apart-12469795/

Awful news. Please stay safe everyone.

https://zoom.us/

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

1. Always keep feet moving

2. Use RPE scale to check effort between 11 – 14

3. During warm-up start at 10 by the end should be at 14 on the RPE scale.

4. Include stretches before and after exercise.

5. Make sure you have taken your medication

6. Make sure that you have eaten at least 40 minutes before you exercise

7. Keep hydrated, dehydration can reduce blood pressure

8. Wear appropriate shoes and clothing

9. Always warm-up before exercise and cool down afterwards 

10. Never exercise in pain, discomfort is fine

11. Breathe correctly with movement, exhale no harder part inhale on the easier part

12. Avoid exercising when you are acutely ill, including when suffering from a cold or flu.

13. Muscle or joint pain that does not dissipate with rest. Stop exercising 

14. Trouble breathing or excessive shortness of breath. Stop exercising 

15. Light-headedness, dizziness, or new difficulty balancing stop exercising 

16. Chest pain or pressure. Stop exercising 

Motivation Tips

1. Put some uplifting music on

2. Exercise together with family

3. Pick a structure time and day to perform each week. 

4. Record your session using the sheet and add in RPE

5. Once RPE scale gets to 12 and below, increase workload

6. No weight use tins or water bottles, can fill these for more weight as you get stronger

7. Give yourself a reward for all the effort you have made.

8. Get dressed in your exercise/gym clothing 

9. 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! 

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/how-to-keep-healthy-while-you-cant-go-out

Natalie

While the Hobbayne Centre remains open and our trainers are available, classes are continuing.

Please don't attend your class if you are unwell - please no colds and coughs.

Do bring your own water bottle - you can fill up with tap water.

Washing hands before and after class is mandatory.

Please don't queue for blood pressure checks - the trainer will call you.

The form is for ECG Members to complete so our trainers get feedback and ideas. Replies are confidential.

Printed copies will be available when you attend class.

Yes, our Yoga is three years old. It is complementary to our fitness classes and could be an alternative.

Come and see!

The class is available to people with heart or pulmonary issues and partners or carers.

We are delighted that Junko Furugori will be joining us as Yoga Teacher from 29th January.

The class is open to Cardiac and Pulmonary Patients and partners.

'Natalie's "Yoga" yesterday was brilliant'

'A thorough muscle stretching via Yoga poses and moves, each of which you can "push" to your level of comfort. E.g. these can be adapted to do on a chair. Give it a go!' 

'Totally agree with you Martin it is exactly what we want'.

'Agree with both comments enjoyed the session and keep telling myself to straighten up! Look forward to next weeks stretches'.

Classes are back to normal from Monday 6th January. ( and much needed, after the holiday )

One step at a time: how to improve mental health through fitness

https://www.theguardian.com/lifeandstyle/2019/dec/02/one-step-at-a-time-exercise-mental-health?CMP=Share_AndroidApp_Copy_to_clipboard

No Class on 12th - (pesky General Election)

19th December will be the last Class of 2019.

Classes resume on 6th

Members can catch up on missed classes in the New Year.

https://airqualitynews.com/2019/10/21/heart-attacks-and-strokes-more-common-on-high-pollution-days/

11 November, IndiaIndia 19.00

£15 per head, BYOB. BYOB is for alcoholic drinks only.

Partner or friend welcome

Veggie and non-veggie options

Sad news folks. Our friend and ECG stalwart, Helen, has passed away.  Thank you, Natalie, for finding out. Helen was very private, yet she was the lead coordinator in planning and organising our work meeting Level 3 patients going through Cardiac Rehab. Right now, we don't know anymore. Will keep you posted.

From 4th September Yoga Classes will be taught by Amanda Lutchford who most members will know.

The class will still be held on Wednesdays but there is a new time - 5.45.

Please complete the form below and email it to amanda.lutchford@googlemail.com

The bad news first. We are losing Barbara Sowa, our trainer and inspiration from the very start. She is moving on career-wise,  it's a well-deserved promotion.

Barbara leaves our group in fine shape, with a new crew of trainers, some of whom are already in place so the show, which Barbara created, goes on.

Come and see your allotment this evening at the Harvester end of Haslemere Ave? It's open to all of us.

No digging or planting - it's a social. BYOB.

6.45.

ECG AGM 2019

EALING CARDIAC GROUP’S ANNUAL GENERAL MEETING

17 JUNE 2019 / 18:30 - 20.00

ATTENDEES

ECG Members and Trainers

AGENDA

Welcome and Announcements. Thanks!

How and why we started, current committee holders, need for more volunteers and members.

Financial Review - where our money goes, what it’s spent on, Bonus Ball, Fund-raising, Contributions, Donations

Level 4 Fitness Classes, what is BACPR, why it matters and why it is not and must not be a competition. 1 or 2 minute exercises?

Heart Yoga - just why and how it’s optimised for us

CPR classes

Allotment, new membership category

Lunchtime meetings, membership software

Any Other Business