Exercise is Medicine

Class Times changed to 17.15


​Join Zoom Meeting​


The session will open at 5.15 and exercise will begin at 5.30. We thought it would be nice to have a 15-minute chat room session. That way you can converse with your fellow ECG members, to see how everyone is getting on. I

I have done this with my other class. it was great to see them, but also to hear people socializing, slightly different from the norm, but this may be the norm for a few months.

Please check out the site read the documents that Natalie has created, in regards zoom user guide (previous email) have a play around too. Also, read if you want to participate, you will need you to read through the disclaimer, electronically signed, to confirm you agree.

Faye

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