Do Fitness with Diane Oakden

Hello,
I was talking to a new class member the other day whilst she was completing her health questionnaire. She told me that as she was having difficulties with her balance, she had started ‘water walking’. She regularly used a pool to walk up and down. This is a very effective way to exercise if you are a bit unsteady. It improves muscular strength and increases cardiovascular fitness due to the resistance from the water. I was impressed that she was doing this. My point, I suppose, is to be creative – don’t think about what you can’t do anymore; think about what you can do. That is why I love chair-based classes because everyone can do them and improve their fitness.



Exercising and having fun with chair-based exercise

Cancelling a class
To cancel a class, please go to GymCatch and cancel your booking. If you do this before the class starts, you will receive a class credit for a future class.

Monday mornings 8am Pilates
If you know anyone with limited free time during the day because of work schedules, this class might be a perfect way to start the week.

No evening Pilates on Thursday 15 October
I am spending the evening with Barack Obama in Manchester. Sorry to cancel the class, but I really wanted to take the opportunity to listen to President Obama, as he is a much-respected orator.

Zoom chair-based classes for people with MS or other Neurological conditions
If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know someone who might be interested, please give them my contact details.


Local events: 



Timetable and booking
All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden

Monday 28 September
8am Pilates Prospect House, Sandy Lane, Leyland
9.30am Move It Mondays
10.30am Pilates
11.30am Zumba Gold
12.30pm Seated Pilates

2pm Chairfit St Mary’s Community Centre, Broadfield Drive, Leyland
3.30pm Chairfit Lower House Community  Centre Welsby Road, Leyland

Tuesday 29 September
10am  Forever Fit Euxton Community Centre (class full- waiting list) 
11.15am Chairfit Euxton Community Centre 
1.30pm Zumba Gold Primrose Gardens, Chorley

Wednesday 30 September- Prospect House, Sandy Lane 
9.30am Zumba 
10.30 am Pilates (booking essential)
11.30amChairfit 

Thursday 1 October
10am Seated Pilates St Mary’s Community Centre Broadfield Drive 
11.15am Chairfit St Mary’s Community Centre Broadfield Drive 

Prospect House, Sandy Lane
7.30pm Pilates Prospect House, Sandy Lane

Friday 2 October-Prospect House, Sandy Lane
9.30am Zumba
10.30am Pilates (booking essential)
11.30am Forever Fit


Private Facebook group for Do Fitness class members
If you are a Facebook user, please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949  
Do Fitness videos
This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites.
Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston 

x
Diane

Hello,

Sometimes, when we catch a glimpse of our reflection in a shop window, we might be surprised by our posture. It may be more hunched than we realised. This can happen slowly over time without us realising. If you have a desk-based job and spend long hours at a computer, for example, that can have an impact on your posture. Here are some useful videos from physio Will Harlow to help you correct this. (As you know, I am a bit of a fan of his.)

Strengthen This ONE Muscle to Fix Hunched Posture (60+)

Standing Up Straight Won’t Fix Your Posture (But These 3 Exercises Will)

Best Posture Alignment Exercises for Ages 50+

I Wish I Knew About This Posture Fix 10 Years Ago


Cancelling a class
To cancel a class, please go to GymCatch and cancel your booking. As long as you do this before the start of the class, you will get a class credit for a future class.

Monday morning 8am Pilates
If you know anyone who has limited free time during the day due to work schedules, this class might be a perfect way to start the week.

No evening Pilates on Thursday 15 October
I am spending the evening with Barack Obama in Manchester. Sorry to cancel the class, but I really wanted to take the opportunity to listen to President Obama, as he is a much-respected orator.

Zoom chair-based classes for people with MS or other Neurological conditions
If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know someone who might be interested, please give them my contact details.

Local events: I will be there 1-3pm to representing the MS Society – come and say hello.

Timetable and booking
All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden

Monday 21 September
8am Pilates Prospect House, Sandy Lane, Leyland
9.30am Move It Mondays
10.30am Pilates
11.30am Zumba Gold
12.30pm Seated Pilates

2pm Chairfit St Mary’s Community Centre, Broadfield Drive, Leyland
3.30pm Chairfit Lower House Community  Centre Welsby Road, Leyland

Tuesday 22 September
10am  Forever Fit Euxton Community Centre (class full- waiting list) 
11.15am Chairfit Euxton Community Centre 
1.30pm Zumba Gold Primrose Gardens, Chorley

Wednesday 23 September- Prospect House, Sandy Lane 
9.30am Zumba 
10.30 am Pilates (booking essential)
11.30amChairfit 

Thursday 24 September
10am Seated Pilates St Mary’s Community Centre Broadfield Drive 
11.15am Chairfit St Mary’s Community Centre Broadfield Drive (class full – waiting list) Prospect House, Sandy Lane
7.30pm Pilates Prospect House, Sandy Lane

Friday 25 September-Prospect House, Sandy Lane
9.30am Zumba
10.30am Pilates (booking essential)
11.30am Forever Fit

Private Facebook group for Do Fitness class members
If you are a Facebook user, please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949  

Do Fitness videos
This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites.

Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston

x
Diane


One of the amazing volunteers, Gemma, who helps run St Mary’s Community Centre, where I teach some of my chair-based classes. There is so much going on there. 

Hello,
As some of you know, my son had Part 1 of getting married yesterday. Part 2 will take place in Greece next year in May. We had a lovely day yesterday, and I am now officially a mother-in-law to a really wonderful young woman.

How many steps should I walk a day?
There is a bit of a myth that it is essential to walk 10,000 steps a day to be healthy. In fact, that number came from a Japanese marketing campaign for pedometers, not from clinical research. That goal can be really overwhelming for people, when actually walking about 7,000 steps a day may be more achievable and still very beneficial for your health. Also, it is important to consider how fast you are walking. Try to pick up the pace to get your heart and lungs working more. Here are some interesting articles about walking for health:

Steps per Day Goals and Averages by Age and Sex

How many steps a day should I walk for my heart health? – BHF

Walking for health – NHS



Out walking with my son Mano and lovely daughter-in-law Fiona.

Cancelling a class
To cancel a class, please go to GymCatch and cancel your booking. As long as you do this before the start of the class, you will get a class credit for a future class.

Monday morning 8am Pilates
If you know anyone who has limited free time during the day due to work schedules, this class might be a perfect way to start the week.

No Thursday evening Pilates on Thursday 15 October
I am spending the evening with Barack Obama in Manchester President Barack Obama — An Evening With President Barack Obama, presented by Seat Unique | Co-op Live   . Sorry to cancel the class, but I really wanted to take the opportunity to listen to President Obama, as he is a much-respected orator.

Zoom chair-based classes for people with MS or other Neurological conditions
If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know someone who might be interested, please give them my contact details.


Timetable and booking
All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden

Monday 14 September
8am Pilates Prospect House, Sandy Lane, Leyland
9.30am Move It Mondays
10.30am Pilates
11.30am Zumba Gold
12.30pm Seated Pilates

2pm Chairfit St Mary’s Community Centre, Broadfield Drive, Leyland
3.30pm Chairfit Lower House Community  Centre Welsby Road, Leyland

Tuesday 15 September
10am  Forever Fit Euxton Community Centre (class full- waiting list) 
11.15am Chairfit Euxton Community Centre 
1.30pm Zumba Gold Primrose Gardens, Chorley

Wednesday 16 September- Prospect House, Sandy Lane 
9.30am Zumba 
10.30 am Pilates (booking essential)
11.30amChairfit 

Thursday 17 September
10am Seated Pilates St Mary’s Community Centre Broadfield Drive 
11.15am Chairfit St Mary’s Community Centre Broadfield Drive (class full – waiting list) 

Prospect House, Sandy Lane
7.30pm Pilates Prospect House, Sandy Lane

Friday 18 September-Prospect House, Sandy Lane
9.30am Zumba
10.30am Pilates (booking essential)
11.30am Forever Fit


Private Facebook group for Do Fitness class members
If you are a Facebook user, please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949  
Do Fitness videos
This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites.
Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston 

x
Diane

Hello, I got some interesting feedback about DOMS (Delayed-Onset Muscle Soreness) last week after people read my piece about it. First of all, people were relieved to hear that this was the body’s normal response to a new kind of exercise, and it ultimately means your body will be getting stronger. Also, a couple of people had DOMS after some downhill walking, which took them by surprise. Here are some tips and exercises you can do to prepare for those downhill walks. How to Build Strong Legs for Easy Downhill Walking (50+) How to make downhill walking easier on the knees: 3 strengthening exercises Class member has had her second book published Our talented class member, Linda Sherlock, has had her second book published. The book is called Carribay and is set in 1940s Northern Ireland. All profits from the book are being donated to Rosemere Cancer Foundation. Copies can be bought from the Ebb and Flo bookshop in Chorley or from Amazon. Well done, Linda! 10 September – no classes at St Mary’s Community Centre The community centre will be closed due to a visit from a representative of the Vatican. Cancelling a class To cancel a class, please go to GymCatch and cancel your booking. As long as you do this before the start of the class, you will get a class credit for a future class. Monday morning 8am Pilates If you know anyone who has limited free time during the day due to work schedules, this class might be a perfect way to start the week. Zoom chair-based classes for people with MS or other Neurological conditions If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know someone who might be interested, please give them my contact details. Timetable and booking All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden Monday 7 September 8am Pilates Prospect House, Sandy Lane, Leyland 9.30am Move It Mondays 10.30am Pilates 11.30am Zumba Gold 12.30pm Seated Pilates 2pm Chairfit St Mary’s Community Centre, Broadfield Drive, Leyland 3.30pm Chairfit Lower House Community  Centre Welsby Road, Leyland Tuesday 8 September 10am  Forever Fit Euxton Community Centre (class full- waiting list)  11.15am Chairfit Euxton Community Centre  1.30pm Zumba Gold Primrose Gardens, Chorley Wednesday 9 September- Prospect House, Sandy Lane  9.30am Zumba  10.30 am Pilates (booking essential) 11.30amChairfit  Thursday 10 September St Mary’s classes cancelled this week as centre is closed 10am Seated Pilates St Mary’s Community Centre Broadfield Drive cancelled 11.15am Chairfit St Mary’s Community Centre Broadfield Drive (class full – waiting list) cancelled Prospect House, Sandy Lane 7.30pm Pilates Prospect House, Sandy Lane Friday 11 September-Prospect House, Sandy Lane 9.30am Zumba 10.30am Pilates (booking essential) 11.30am Forever Fit Private Facebook group for Do Fitness class members If you are a Facebook user please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949   Do Fitness videos This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites. Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston   x Diane     .

Hello,
Welcome if you joined one of our DO Fitness classes recently. One thing you might experience when doing new exercise for the first time is DOMS, or Delayed-Onset Muscle Soreness. You might feel stiffness or soreness on day 2 after the class, which then goes away over the next couple of days. It really is a good sign that you have challenged your body, and you will be stronger for it. We need to keep challenging our bodies to stay strong and independent. As we keep challenging our bodies, we stay strong, flexible and good at balancing. As Christine Hobson, a 73-year-old  Yorkshire ‘Fitluencer’ fitness influencer, has found #staystrong in the gym so life stays #easy! #fitness #healthylifestyle Christine Hobson says it best 

Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment



The 72-Year-Old Fitness Influencer Breaking the Internet | This Morning

At 50 She Was Struggling. At 73, She’s Fitter Than Ever – The Prescription Strength Podcast | Podcast on Spotify


Bank Holiday Monday 31 August
No classes that day due to the Bank Holiday.

September 10: No classes at St. Mary’s Community Centre

No classes as the Centre is closed due to a visit from the Vatican.

Cancelling a class
To cancel a class, please go to GymCatch and cancel your booking. As long as you do this before the start of the class, you will get a class credit for a future class.

Monday morning 8am Pilates
If you know anyone who has limited free time during the day due to work schedules, this class might be a perfect way to start the week.

Zoom chair-based classes for people with MS or other Neurological conditions
If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know someone who might be interested, please give them my contact details.


Timetable and booking
All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden

Monday 31 August
Bank Holiday – no classes

Tuesday 1 September
10am  Forever Fit Euxton Community Centre (class full- waiting list) 
11.15am Chairfit Euxton Community Centre 
1.30pm Zumba Gold Primrose Gardens, Chorley

Wednesday 2 September- Prospect House, Sandy Lane 
9.30am Zumba 
10.30 am Pilates (booking essential)
11.30amChairfit 

Thursday 3 September
10am Seated Pilates St Mary’s Community Centre Broadfield Drive 
11.15am Chairfit St Mary’s Community Centre Broadfield Drive (class full – waiting list) 

Prospect House, Sandy Lane
7.30pm Pilates Prospect House, Sandy Lane

Friday 4 September-Prospect House, Sandy Lane
9.30am Zumba
10.30am Pilates (booking essential)
11.30am Forever Fit


Private Facebook group for Do Fitness class members
If you are a Facebook user please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949  
Do Fitness videos
This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites.
Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston 

x
Diane

Hello,
It was great to catch up with everyone last week after our break. We have been having a few discussions in class about a variety of topics, from  Vitamin D, Creatine, and omega-3 to osteoporosis and more. I will try to cover these topics over the next few weeks.

This week I wanted to revisit osteoporosis. (People sometimes confuse it with osteoarthritis, which is the breakdown of cartilage in the joints- very common as we age.) In class, you might hear me saying, ‘If you have osteoporosis, do this or that’ as I want you to avoid doing certain things. 

Osteoporosis is the loss of bone density, making bones weaker and more likely to break. It develops slowly over time and is often diagnosed after you have had a fall and broken a bone (often the wrist). The precursor is called osteopenia, where the bone density is lower than normal but not low enough to be classed as osteoporosis. DEXA scans measure bone density. If you are told you have osteopenia or osteoporosis, make sure you are doing the following:

Take the prescribed bone-building or bone-protecting medications
Do weight-bearing exercises like brisk walking, dancing and stair-climbing to encourage bone growth.
Do safe strength or resistance training
Do balance practice to prevent falls

Avoid forward bending, especially when loaded; avoid forceful spinal twisting and avoid jarring movements like jumping or running.

For more information, see below:

Osteoporosis – NHS

Royal Osteoporosis Society – Better Bone Health for Everybody | Royal Osteoporosis Society

Bank Holiday Monday 31 August
No classes that day due to the Bank Holiday.

Cancelling a class
To cancel a class, please go to GymCatch and cancel your booking. As long as you do this before the start of the class, you will get a class credit for a future class.

Monday morning 8am Pilates
If you know anyone who has limited free time during the day due to work schedules, this class might be a perfect way to start the week.

Zoom chair-based classes for people with MS or other Neurological conditions
If you know anyone with MS or another neurological condition who would like to exercise from home, please ask them to get in touch with me for the link. The amazing local MS Society provides these classes for free. I teach them on Wednesdays and Fridays at lunchtime on Zoom. There are also face-to-face classes twice a month and Hydro weekly. If you know anyone who is interested, please give them my contact details.

Timetable and booking
All classes can be booked through Gymcatch on Book a class – Do Fitness with Diane Oakden

Monday 24 August
8am Early Bird Pilates Prospect House Sandy Lane
9.30 Move It Mondays
10.30am Pilates
11.30am Zumba Gold
12.30pm Seated Pilates

2 pm Chairfit St Mary’s Community Centre
3.30pm Chairfit Lower House, Welsby Road (For friends and neighbours of residents of Progress Housing)

Tuesday 25 August
10am  Forever Fit Euxton Community Centre (class full- waiting list) 
11.15am Chairfit Euxton Community Centre 
1.30pm Zumba Gold Primrose Gardens, Chorley

Wednesday 26 August- Prospect House, Sandy Lane 
9.30am Zumba 
10.30 am Pilates (booking essential)
11.30amChairfit 

Thursday 27 August
10am Seated Pilates St Mary’s Community Centre Broadfield Drive 
11.15am Chairfit St Mary’s Community Centre Broadfield Drive (class full – waiting list) 

Prospect House, Sandy Lane
7.30pm Pilates Prospect House, Sandy Lane

Friday 28 August-Prospect House, Sandy Lane
9.30am Zumba
10.30am Pilates (booking essential)
11.30am Forever Fit


Private Facebook group for Do Fitness class members
If you are a Facebook user please join our private group so we can keep in touch with each other www.facebook.com/groups/1113432258991949  
Do Fitness videos
This is the link to all the videos you can use any time Do Fitness Videos – Do Fitness with Diane Oakden and you can make your own playlist of your favourites.
Stamps – I am continuing to collect used stamps- they will be given to Galloways – the local sight loss charity Galloways Sight Loss Charity Preston 

x
Diane