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Michael J. Fox gets mushy over 35 years of wedded bliss with Tracy Pollan

<p>In a tremendous display of tenderness, Michael J. Fox, the time-traveling heartthrob from Back to the Future, has taken to Instagram to pay tribute to his wife, Tracy Pollan, on their momentous 35th wedding anniversary. </p> <p>The 62-year-old star couldn't resist pouring his heart out, and he wrote, "35 years of [laughter], living, listening, and loving you, @tracy.pollan. Thank you for it all. Forever yours, Mike." </p> <p>Pollan, unable to contain her overflowing affection, gushed in the comments, "Love you so much!!!" Oh, the lovebirds! This display of love and adoration didn't stop there. Tracy took to her own Instagram account to pen a tribute to her hubby. "35 years!!!" she exclaimed, "Happy anniversary, my love. Here's to many more glorious adventures together. I could not love you more." Cue the swooning!</p> <p>The couple didn't stop at heartfelt messages either. They also shared a collection of adorable photos that showcased their journey of love and togetherness.</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CuwsTfyrq3b/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CuwsTfyrq3b/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Michael J Fox (@realmikejfox)</a></p> </div> </blockquote> <p>This isn't the first time Fox has let his feelings flow like the DeLorean's exhaust. Just last month, he wished his beloved wife a happy 63rd birthday with an Instagram post that melted hearts worldwide. He referred to her as his "forever summer girl," his love, his best friend, and the most beautiful, amazing mum to their four stupendous kids. </p> <p>Let's take a trip down memory lane, shall we? Fox and Pollan's love story started on the set of <em>Family Ties</em> in 1985, where they played love interests. Little did they know that their on-screen chemistry would spark a real-life romance. At the time, Fox was involved with Nancy McKeon, while Pollan was seeing Kevin Bacon (yes, the <em>Footloose</em> guy). Fate had different plans, though, and the couple found themselves reuniting in 1988 on the set of <em>Bright Lights, Big City</em>. Talk about a plot twist!</p> <p>Within seven months of their reunion, Fox and Pollan were engaged and soon walked down the aisle, sealing their fate as one of Hollywood's most enduring and beloved power couples. Together, they have gracefully navigated the highs and lows of marriage and are proof that true love can withstand the test of time (and maybe a little flux capacitor magic).</p> <p>Their love story expanded to include four children: Sam, 34, twins Aquinnah and Schuyler, 28, and Esmé, 21. Clearly, their love multiplied like Marty McFly's time-travelling adventures.</p> <p>But it's not just lovey-dovey romance that makes this couple shine. Fox has openly praised Pollan for being his rock during his battle with Parkinson's Disease, which began in the early '90s. He once revealed in an interview, "Tracy was just like, 'You've got a stone in your shoe. We'll do what we can until you can get it out. In the meantime...you can hold my hand, and we'll get over that.'" Now that's love that defies the laws of physics.</p> <p>So, let's raise a glass to Michael J. Fox and Tracy Pollan as they celebrate 35 years of marital bliss. May their love continue to shine like the Flux Capacitor, and may their adventures together never run out of 1.21 gigawatts of excitement. Cheers to love, laughter, and happily ever afters!</p> <p><em>Images: Instagram</em></p>

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Simple yoga moves that help with hand and wrist pain

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>As we age, tendonitis is one of the most common problems associated with the hands and wrists. If you are experiencing pain or having difficulty bending one or more of your fingers normally then you may have a tendon inflammation or irritation. The condition is usually short-lived but because many of our daily activities involve repetitive movements such as knitting, texting or typing, joints can easily become aggravated.</p> <p>Yoga helps us to engage in our daily activities in a less stressful way. We can address the cause of the injury by slowing down and observing our habitual movements, then think about how we can do things differently.</p> <ol> <li>Stop whatever activity triggered the inflammation.</li> <li>After swelling has subsided, rest the hand(s) for 4 – 6 days.</li> </ol> <p>Yoga is best used for helping with the healing process at this point when a very slow range of motion can be performed. Be careful not to stretch the muscles so much that you trigger any pain. This practice should be used to supplement conventional therapy, not replace it:</p> <p><strong>1. Lift up the injured hand in front of you</strong>, if possible straighten out all the fingers, finger-tips pointing towards the ceiling. If the fingers are not able to straighten then just move them to a comfortable position.</p> <p>With a slow count of five, little by little, draw the thumb in towards the palm – it may not touch the palm and that’s fine. Next the index finger for the same count. Repeat for each of the fingers.</p> <p>Open up the hand slowly.</p> <p>Now reverse it, small finger moves first towards the palm for the count of four, then all the rest of the fingers follow, thumb comes last. Open up the hand and repeat once more.</p> <p><strong>2. Spread all of your fingers out like a starfish.</strong> With a slow count of 10, begin to fold all your fingers down, closing the hand down into a fist or as close to. Then slowly, all the way open again spreading the fingers out like a starfish. Repeat five to seven times.</p> <p>When this practice becomes comfortable move into a really active hand movement by speeding up.</p> <p><strong>3. Bring the palms together into “namaste” or “prayer” position in front of the chest.</strong> Press the fingers and palms together as you gently lift up your elbows and stretch your wrists.</p> <p>Inhale, lift the elbows up for the count of three. Exhale, lower the elbows for the count of six. Repeat five times.</p> <p>Consult your doctor before starting any new forms of exercise.</p> <p><em>Images: Getty</em></p>

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Tracy Grimshaw wins social media on Russell Crowe's holiday snap

<p>Russell Crowe has shared a sweet holiday snap with his children from one of his most iconic movie locations. </p> <p>The Oscar-winning actor is currently in Italy with his girlfriend Britney Theriot and sons Charles, 18, and Tennyson, 16, on a holiday, where they posed for a family snap outside the Colosseum in Rome.</p> <p>Russell captioned the picture, "Taking the kids to see my old office."</p> <p>The 58-year-old former "office" refers to a set that saw Crowe pull off one of his best performances and nab an Oscar for Best Actor in 2001 for his role in <em>Gladiator</em>. </p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">Taking the kids to see my old office <a href="https://t.co/uySmnOWHvo">pic.twitter.com/uySmnOWHvo</a></p> <p>— Russell Crowe (@russellcrowe) <a href="https://twitter.com/russellcrowe/status/1548941331267047429?ref_src=twsrc%5Etfw">July 18, 2022</a></p></blockquote> <p><em>A Current Affair</em> host Tracy Grimshaw replied to Crowe's tweet, joking with a nod to Crowe's warrior character, "That's taking the selfie to the Maximus."</p> <p>It seems the masses agree, with almost 560,000 people liking the original tweet within less than 12 hours of posting – they certainly seem to have been entertained.</p> <p>Crowe also shared a snap from Rome's Trevi Fountain, writing, "One of my favourite places in the universe."</p> <p><em>Image credits: Twitter</em></p>

Family & Pets

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The truth about Michael J. Fox and Tracy Pollan's inspiring 30-year love story

<p>They fittingly met on the ‘80s hit show <em>Family Ties</em>, but it wasn’t love at first sight for Michael J. Fox and Tracy Pollan. In fact, both were seeing other people at the time and it would be several years before the pair coupled up to become one of Hollywood’s most enduring relationships.</p> <p>Although their characters Alex P. Keaton and Ellen Reed were loved up on <em>Family Ties</em>, in real life Pollan was in a serious long-term relationship with Kevin Bacon and Fox was dating <em>Facts of Life</em> actress Nancy McKeon.</p> <p>"I always thought [Tracy] was cool," Fox told People years later, "but it was like a couple of married people who worked together and liked each other."</p> <p><img width="402" height="512" src="https://hips.hearstapps.com/clv.h-cdn.co/assets/17/39/768x980/gallery-1506544204-gettyimages-140631084.jpg?resize=480:*" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>It wasn’t until 1987 when the Pollen and Fox worked together in a movie called <em>Bright Lights, Big City</em> that a romance began to blossom.</p> <p>Pollan told Winfrey in 2002: "From the beginning, I loved his sense of humour and that brain of his. He's so smart."</p> <p>Fox <span style="text-decoration: underline;"><strong><a href="https://people.com/archive/cover-story-getting-back-to-his-future-vol-32-no-23/" target="_blank">told People in 1989</a></strong></span> of hearing that Pollen and Bacon had split: "It sounds really horrible, but it was one of those things. Someone goes, 'Did you hear that so-and-so aren't together anymore?' and you go, 'Hmm, that's too bad. Where's the phone?'"</p> <p>Seven months after they started dating, he proposed on December 26, 1987.</p> <p>"I wasn't really worried that she would say no," he recalled. "The toughest part was trying to figure out when to get married, and then to figure out how nobody else could know about it."</p> <p><img width="400" height="518" src="https://hips.hearstapps.com/clv.h-cdn.co/assets/17/39/768x995/gallery-1506542281-gettyimages-529485432.jpg?resize=480:*" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>The couple tied the knot in an outdoor ceremony at Vermont's West Mountain Inn on July 16, 1988. Fox, who is Episcopalian, and Pollan, who is Jewish, had an interfaith ceremony with both a minister and rabbi.</p> <p>"Michael seemed a little nervous," Rev. Joan O'Gorman later told People. "In fact, they seemed just like any other young and loving couple who were excited to be getting married."</p> <p>Their first child, a son they named Sam Michael, was born on May 30, 1989. Fox and Pollan loved being parents, and would go on to have twin girls, Aquinnah Kathleen and Schuyler Frances, in 1995, and one more daughter, Esmé, in 2001.</p> <p>"I kind of shut the door and said to everyone we love who wanted to see the baby, 'Just give us a little bit of time to get used to it ourselves,'" Fox said after the birth of Sam. "What's interesting is that the parental instinct just kicks in. The next thing you know, you've got a sore hip because you're holding him all the time."</p> <p><img width="394" height="402" src="https://hips.hearstapps.com/clv.h-cdn.co/assets/17/39/980x1001/gallery-1506543551-gettyimages-1319529.jpg?resize=480:*" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>The couple grew even closer when faced with one of life’s biggest challenges – Fox was diagnosed with Parkinson's disease at age 29 in 1991 (though it wasn’t until 1998 that he shared the news publicly).</p> <p>"A lot of my adjustment has been dictated by Michael's point of view," Pollan said in <span style="text-decoration: underline;"><strong><a href="http://www.oprah.com/omagazine/oprah-interviews-michael-j-fox-and-tracy-pollan" target="_blank">a 2002 interview with Oprah Winfrey</a></strong></span>. "He's so relaxed and so accepting of where he is, and that makes it easier for me, the kids, and everyone around him."</p> <p>But when the couple first received the news, it completely shocked and devastated them. Fox fell into a depression and started drinking heavily, before eventually getting a handle on his new reality.</p> <p>"I used to drink to party," the actor recalled on The Howard Stern Show in 2013, "but...now I was drinking alone and to just not be [present]. Every day."</p> <p>"So once I did that," he continued, "then there was about a year of, like, a knife fight in a closet, where I just didn't have my tools to deal with it. Then after that, I went into therapy and it all started to get really clear to me."</p> <p>He said he realised he just had to take life "one day at a time” and "then everything started to really turn the other way. My marriage got great, and my career..."</p> <p>Stern interjected here to suggest Fox's marriage "got great" after he realszed that Pollan wasn't going anywhere after his diagnosis. "Exactly," Fox agreed.</p> <p>Fox later told Winfrey: "There were a lot of questions I was afraid to ask Tracy. "Like, 'Does it scare you that I'm sick? Do you not love me because I'm sick?' I didn't ask her those questions. But nothing Tracy was doing was showing me that she didn't want to be with me."</p> <p>When Fox publicly revealed that he had Parkinson's disease in 1998, he began in earnest his life’s mission of raising awareness and money for Parkinson’s through the Michael J. Fox Foundation. As of April 2017 the foundation has funded more than $700 million in research.</p> <p>"The reason I wasn't telling was that I wondered if people would still laugh if they knew I was sick," Fox told Winfrey. "Can you laugh at a sick person [on TV] and not feel like an a--hole? I finally thought, let me not worry about that. What other people think is none of my business. I just have to have faith in the audience. If it's funny, they'll laugh."</p> <p><img width="444" height="329" src="https://akns-images.eonline.com/eol_images/Entire_Site/2018612/rs_1024x759-180712134829-1024-mjfox-tracy-nba-game.jpg?fit=inside|900:auto&amp;output-quality=90" alt="Michael J. Fox, Tracy Pollan, 2011" border="0" class="image--full" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>And every day the couple deal with Fox's condition, but always as a team.</p> <p>"Tracy wasn't sentimental or romantic about it at all," he <span style="text-decoration: underline;"><strong><a href="https://www.aarp.org/entertainment/style-trends/info-2017/michael-j-fox-aarp-magazine.html" target="_blank">told AARP magazine</a></strong></span> in 2017 about how his wife reacted to his Parkinson's diagnosis. "No terror. No big windy... So, no exhibition of grief and fear. Tracy was just like, 'You've got a stone in your shoe. We'll do what we can until you can get it out. In the meantime, if you limp with the stone, that's all right. You can hold my hand, and we'll get over that.'"</p> <p>Pollan added that, of course, there were tough days, but they both knew they were in this together.</p> <p>"Through it all we've loved each other," Fox said. "And that love never died," Pollan added. "We had a solid foundation to begin with."</p> <p>When Winfrey asked if Fox felt Parkinson's had been a blessing for their marriage, giving them no choice but to become stronger, Fox replied: "I've often referred to Parkinson's as the gift that keeps on taking. It's a gift in that it really gave me a whole different appreciation for life. I discovered that I wasn't me minus Parkinson's. I was me plus it. I have been enriched by what it has opened up for me. It hasn't allowed me to take anything for granted."</p> <p>Before the diagnosis, "I had been constantly taking care of this and making sure that was okay, and now Tracy and I are just in it."</p> <p><img width="446" height="297" src="https://hips.hearstapps.com/clv.h-cdn.co/assets/17/39/980x654/gallery-1506544626-gettyimages-693930746.jpg?resize=480:*" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>When asked about their then-27-year marriage in 2015, Pollen said: "It's like dog years!"</p> <p>She told People that "giving each other the benefit of the doubt" has been key to keeping their marriage strong.</p> <p>"There are so many times when you have arguments, when you have things come up, and it really doesn't have anything to do with what he did, or said – it's how I am projecting that onto myself," Pollan continued. "A lot of times he'll just say to me, 'You know who I am, would I ever say anything to try to hurt your feelings? Just give me the benefit of the doubt.'"</p> <p>"I'm irritating but lovable, I have that effect on everybody," Fox said during the Daily Shot interview.</p> <p>"[I] won the lottery in the wife department," he later added.</p>

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Simple moves to improve mobility in your hips

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>“My body doesn’t like mornings” is something I hear all the time, mostly from my husband these days! It all starts with getting out of bed in the morning when hip joints feel tight and the general feeling is that ‘Old Father Time’ is catching up with him. </p> <p>How do these muscles become tight? The human body is essentially like soft plastic, it can be shaped based on the forces being applied to it. So your body adapts over time to what you do the most frequently and the one body position we all do is with great frequency is sit.  What does my husband do? He sits at his desk eight hours a day hunched over a computer.</p> <p>In a nutshell, our overuse of the sitting posture shortens the muscles around the hip joint, turns off the otherwise powerful glutes (buttock muscles) and basically throws our hips and pelvis out of balance. Sitting also shortens the muscles that line the back of the thighs (hamstrings). The result is achy hips and lower back pain – hobbling to the bathroom in the mornings becomes the new norm. Looking after the hips joints will benefit daily life on every level, especially for activities such as gardening, golf, dance, tennis etc.</p> <p>Yoga is a great way to ward off the stiffness that most people begin to experience as they age. Don’t tell yourself, “I can’t do yoga because I’m already very stiff.” You have to start somewhere and it’s a long-term process. While your muscles are warm think about looking after the hips when you first get out of bed in the morning, before breakfast if possible. Any sort of arthritis in the body might mean this practice is more comfortable to do in the afternoons.</p> <p>Follow my demonstration of these easy practice to help your hip joint mobility.</p> <p style="text-align: center;"><iframe width="500" height="281" src="https://www.youtube.com/embed/WW3JLkBYbmA?feature=oembed" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe></p> <p>If you have had hip surgery recently, check with you doctor or physical therapist for any movement precautions.</p> <p><em>Follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="https://www.facebook.com/TracyChairYoga/" target="_blank">here</a></strong></span>. </em></p>

Body

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How to improve your blood pressure naturally

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>Health surprises can arrive in many different ways. For the <a href="https://www.healthnavigator.org.nz/health-a-z/b/blood-pressure-high/" target="_blank"><span style="text-decoration: underline;"><strong>1 in 5 New Zealanders</strong></span></a> that have high blood pressure it was hearing that new guidelines around which levels of blood pressure constituted a health risk suddenly meant that they were now considered having stage 1 hypertension.</p> <p>Blood pressure that’s high over a long time is one of the main risk factors for heart disease and the chances of having persistently high blood pressure increase with age. The good news is that the new recommendations emphasise lifestyle changes and not medication – such as diet, stress management and exercise. <a href="http://www.oversixty.com.au/health/body/2016/11/introduction-to-chair-yoga/" target="_blank"><strong><span style="text-decoration: underline;">Chair yoga</span></strong></a> targets two out of three of these objectives – physical activity and stress management. Over time the practice allows us to become fitter and calmer, not just in class but in everyday life as well. </p> <p>There’s another method that is drug-free and easy to do, a number of my senior yoga students have tried this with great results – squeezing a stress ball for 2 minutes, 4 times in a row (with a 2-minute rest in-between each squeeze) 3 times a week. <a href="https://www.health.harvard.edu/newsletter_article/squeezing-your-way-to-lower-blood-pressure" target="_blank"><strong><span style="text-decoration: underline;">Several studies</span></strong></a> show that an average of 16 per cent drop in blood pressure can be achieved with this method, the practice is thought to strengthen and widen the arteries.</p> <p>The main thing to keep in mind when doing hand grip exercises is not to use your full strength as this could raise your blood pressure, go for a low to moderate resistance. Aim to use about 30 per cent of your full strength, a good way to gauge this is to grip your stress ball as hard as you can briefly and then reduce your grip to about one third intensity.</p> <p>With patience and a little bit of time each day it is possible to control blood pressure naturally and set yourself up to live a longer healthier life.</p> <p><em>For more, follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&amp;fref=nf" target="_blank">here</a></strong></span>.</em></p>

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What is your flexibility score?

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>There are many ways in which we can begin to notice our mobility and flexibility changing in everyday life. You may be able to bike or run on a treadmill but how about bending forward to tie your shoe laces or reach a pair of glasses lying under the bed or table? </p> <p>The term flexibility refers to the ability of your soft tissue (your muscles) to stretch. Mobility, on the other hand, refers to the many elements that contribute to movement with full range of motion. Therefore, exercises or movements that stretch muscles increasing flexibility and improving range of movement are particularly important for quality of life. Strength, flexibility and balance are the key elements to prioritise when considering which sort of exercise you will choose. </p> <p>The Sit-Rise Test (SRT), a deceptively simple measure of flexibility and strength, is widely used in the medical community to test the whole body and to predict future health.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/LWyRUYMQ7ws" frameborder="0" gesture="media" allow="encrypted-media" allowfullscreen=""></iframe></p> <p><strong>Let’s do the Sit-Rise Test:</strong> sit down on the floor, no pillows or cushions. Now stand up, notice how you got up – if you simply stood up without losing balance and without using any limbs for support, give yourself a score of 5 points. If you had to use a hand or a knee to get up, take off one point. Both hands and both knees: subtract two points. </p> <p>It’s maybe that bad knees and stiff joints affect your ability to do this – good news, this test can also be applied to sit and rise from a chair. From a seated position, arms crossed in front of the body, feet flat on the floor, how many times can you rise and sit in 30 seconds? (The average results for men and women are at the bottom of the page).</p> <p><strong>Try it a couple of times, what’s your score?</strong></p> <p>Got a low score? Sitting down on the floor and getting back up again, sitting and rising from a chair – do it 5 to 10 times a day that becomes a workout, you’re improving your fitness. This is where Chair Yoga comes in because it’s the best way to start to improve joint and muscle flexibility, a wide variety of movements for the whole body. Applied yoga exercises have also been shown to increase spinal mobility and flexibility of the hamstrings regardless of age. </p> <p>An improved SRT score could reflect an individual’s capacity to successfully perform a wide range of activities, moreover a high SRT score indicates a reduced risk of falls going forward.</p> <p>Take on a 30-day challenge of improving your SRT score by practising every day.</p> <p>Average number of rises<strong> from seated</strong> in 30 secs: </p> <ul> <li>Men, aged 60 to 64: 14 to 19. </li> <li>Men, aged 65 to 70: 12 to 18.</li> <li>Women, aged 60 to 64: 12 to 17. </li> <li>Women, aged 65 to 70: 11 to 16.</li> </ul> <p><em>Follow Tracy on <a href="https://www.facebook.com/TracyChairYoga/" target="_blank"><strong><span style="text-decoration: underline;">Facebook here.</span></strong></a></em></p>

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Why you should stretch your limits over 60

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>How often do you try a little challenge? Like walk backwards for 30 seconds everyday, take a new route to the supermarket or learn a new musical instrument? These are all excellent practices for the brain especially if you’ve never done them before.</p> <p>As we age it’s important to challenge ourselves, we can become very comfortable in our habits and tendencies so much so that when change comes our way or we are asked to break a habit it becomes difficult to do.</p> <p>Getting to a yoga class, in the community or online, offers a new challenge for your brain every time. Listening and following the teacher’s instructions, moving your body in ways that are not typically part of daily life all help to keep the mind sharp.</p> <p>The practice demands your complete focus physically and mentally and a willingness to go along with the instructions as best you can – a little mental flexibility. The important benefit of this mental flexibility is that it improves your ability to become adaptable, to change your approach. With a flexible mind and body everyday living becomes easier. Suddenly the world is not against you.</p> <p>In this way, yoga can help to keep life fresh and new by challenging you to continuously try new things. You will feel the reward of moving freely, notice your balance improving and feel better in yourself.</p> <p><em>For more, follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&amp;fref=nf" target="_blank">here</a></strong></span>.</em></p>

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The exercise every over-60 should be doing

<p><em><strong>New Zealander Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p class="gmail-p2">If you are from New Zealand or have spent any time there you may be familiar with Maori poi dance. Kate Riegle van West, a PhD student from the USA, has been studying international poi and its cognitive effects on the over 60s at the University of Auckland.</p> <p class="gmail-p2">Kate explained that her background in circus and dance had included using poi in performances, over time she began to notice that using poi always left her feeling good. Her curiosity was sparked – what was it about poi that created positive feelings?</p> <p class="gmail-p2">To find out Kate decided to pack her bags and head off to New Zealand where poi is widely used, today her study has become a world’s first to systematically evaluate the potential health benefits of poi for older adults. </p> <p class="gmail-p3"><strong>Tell us, what exactly do you mean by poi?</strong></p> <p class="gmail-p3">"Poi is a weight on the end of a cord which you spin in circular patterns around your body. It is generally a form of dance and play. There are two distinct poi styles: Maori poi and International poi.”</p> <p class="gmail-p3"><strong>Why do you think poi will have an effect on ageing?</strong></p> <p class="gmail-p3">“Our ageing population is set to increase by 2.5 times by 2050. This is a reversal of the demographics in 1950 and a phenomenon which will not be reversed in the foreseeable future. I believe poi has the potential to improve physical and cognitive functions in older adults.”</p> <p class="gmail-p3">“I would love to see poi in hospitals, retirement villages and nursing homes worldwide. Anyone can practice poi, from able bodied to those in wheelchairs. This research shows that poi maybe a promising tool for maintaining or improving quality of life in old age and will hopefully pave the way for future research.”</p> <p class="gmail-p3">The randomised study tested 79 older adults age 60 and over, practicing poi twice a week over a one-month period. At the end of the month, participants were reassessed for balance, grip strength, memory and attention – everyone had made improvements, everyone reported better coordination and said they enjoyed the challenge of learning a new skill.</p> <p class="gmail-p3">As Kate explains, “this research shows that poi may be a promising tool for maintaining or improving quality of life in old age, and will hopefully pave the way for future research on poi and health.”</p> <p class="gmail-p3">If you would like to know more about Kate’s work <a href="http://www.spinpoi.com" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a> or <a href="https://www.youtube.com/watch?v=l7oM5raj-MI" target="_blank"><strong><span style="text-decoration: underline;">watch this video</span></strong></a>. She currently looking for further opportunities to conduct further research on poi and health.</p> <p><em>Follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="https://www.facebook.com/TracyChairYoga/" target="_blank">here</a></strong></span>.</em></p> <p><em>Image credit: James Hirata/SpinPoi.</em></p>

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Grumpy old men can do yoga

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>Bad tempered, unapproachable and grumpy? Do you grumble incessantly about everything from other people’s driving to television programmes? Other times you can be almost normal, amusing even. In my experience, there may be two different answers to these questions – possibly ‘no’ from you, and ‘yes’ from your partner? I’ve taught a class called “Grumpies Yoga for Men” for a number of years and men usually end up in my class because their wives have made them go (no surprises there).</p> <p>Although there are many factors that contribute to men becoming grumpy the main culprit is falling levels of testosterone combined with high levels of the stress hormone cortisol. Just like women during menopause, men are also experiencing shifting hormone levels but it is especially low testosterone that can significantly affect mood. Grumpy men tend bottle things up and from a health care perspective middle aged to older males tend to avoid the doctor’s office as much as possible, closely followed by a grouchy avoidance of all things yoga. </p> <p>Yoga is certainly worth exploring for the many positive benefits it can deliver to men of a certain age. It’s a low-impact practice that strengthens core muscles, offers better balance and relieves stress. There is evidence that yoga improves prostate health and can raise testosterone levels by as much as 33 percent with regular practice. It’s not just the individual guy who will reap the benefits from a regular yoga practice but family, friends and colleagues too as they see a sunny smile returning. </p> <p>Grumpy doesn’t have to be for life – see your doctor and get your testosterone levels checked, find a beginner’s yoga class or join me on <span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/channel/UCqYuCGT42uV6lFZ-TCqr11g" target="_blank">YouTube</a></strong></span> and commit to a regular weekly yoga practice. </p> <p class="gmail-p3"><em>Follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="https://www.facebook.com/TracyChairYoga/" target="_blank">here</a></strong></span>. </em></p>

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Try this simple yoga warm-up to improve your golf game

<p class="gmail-p3"><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p class="gmail-p3">I read recently that there are very few professional golfers who do not have their own personal yoga instructor. Nice work if you can get it! For the rest of us, the primary reason to combine yoga with sporting activities is to prevent injury – long strong muscles don’t tear as easily as short strong muscles. This 5-minute warm-up for golf focuses on the 3 key parts of the body used in a golf swing – hips/glutes, core/pelvis, and upper back.<span class="gmail-apple-converted-space"> </span></p> <p class="gmail-p3">The reason they are key to your swing is because they create the force that is transmitted through the forearms into the club. If these areas are working well together then there’s a better chance of making an efficient swing. Yoga allows us to specifically target these areas of the body, allowing both mobility and stability to be enhanced. Breath awareness switches on the mindfulness aspect and fine tunes your awareness as to how these key areas are moving together.<span class="gmail-apple-converted-space"> </span></p> <p class="gmail-p3">Enjoy this video, possibly try it at home a few times. Let me know if it works well for you.</p> <p class="gmail-p3"><em>Follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="https://www.facebook.com/TracyChairYoga/" target="_blank">here</a></strong></span>. </em></p>

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Why do my muscles feel so stiff?

<p class="gmail-p2"><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p class="gmail-p3">Do you ever feel stiff when standing up from your seat? Do normally easy actions now produce aches and pains? Tightness and stiffness aren’t just due to ageing – that’s only part of the story. Compression, dehydration and inactivity can trigger what’s know as adhesion. For instance, when fibrous connective tissue becomes dehydrated, the fascial layers that are supposed to glide smoothly start to stick and drag. What this means for your muscles is that the muscles strands get stuck together and hey presto – you feel tight.</p> <p class="gmail-p1">A daily walk doesn’t demand that these muscle groups separate very much – that’s why a gentle daily yoga practice is so beneficial. Long periods of sitting day after day with only minimal walking breaks for exercise will lead to the fascial layers getting stuck together. When you finally experiment with a forward bend or hamstring stretch, the muscles feel tight and not very responsive to stretch. </p> <p class="gmail-p1">While being able to do the splits is not especially useful, being able to reach down to tie your shoelaces certainly is. So what can we do?</p> <p class="gmail-p1">1. Make sure you drink eight glasses (eight ounces) of water a day. When your body doesn’t get enough water through the day it starts to draw on other sources like the skin and internal organs. </p> <p class="gmail-p1">2. Try to incorporate gentle stretching into your day every day and get those muscle strands moving. You can join me on <span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/channel/UCqYuCGT42uV6lFZ-TCqr11g" target="_blank">YouTube</a></strong></span> or find a local class. The University of Arizona has proven that a low intensity stretch held for at least three minutes but often as long as 5 minutes, causes a release of cellular messengers that improve the body’s flexibility. </p> <p class="gmail-p1">Here’s an example of a yoga posture that’s low intensity, very good for the spine, chest and shoulders:</p> <p class="gmail-p3"><span><img width="348" height="261" src="https://oversixtydev.blob.core.windows.net/media/40044/tracy-adshead-2-in-text-photo_348x261.jpg" alt="Tracy Adshead 2 In Text Photo" style="display: block; margin-left: auto; margin-right: auto;"/></span></p> <p class="gmail-p3"><em>Follow Tracy on Facebook <a href="https://www.facebook.com/TracyChairYoga/" target="_blank"><strong><span style="text-decoration: underline;">here</span></strong></a>. </em></p>

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Introduction to yoga in bed

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>Years of teaching yoga has taught me that the smallest movements can be the most powerful for the body, helping to trigger the process of healing well. What I hear regularly is that the really challenging part for most people after a period of illness is getting started, finding the motivation to exercise and maintaining it.</p> <p>Sometimes we get into such a slump that even the thought of making positive changes seems too much - you are not alone, we can all feel like this at times. Just remember that with some small steps, baby ones in fact, you can get started.</p> <p>Here’s a baby-step – wriggle your fingers and toes for a few minutes every day. It may not sound like much but there are literally millions of nerve endings in your hands and feet, this will strengthen the mental pathways in the brain. </p> <p><strong>Make a plan</strong></p> <ol start="1"> <li>When you are ready to consider some sort of exercise the best place to start is having a talk with your doctor. Depending on your illness there may be specific things to work on or avoid. Know the effects of your medications, for instance are you more likely to become dehydrated?</li> <li>Make a safe plan with your doctor’s help. If you make a couple of goals, write then down - you’ll be more likely to achieve them. </li> <li>Prepare mentally by visualising yourself doing some sort of physical activity that you used to do for a few minutes every day, recreate the sensations of walking the dog or going for a swim for example. Research shows that the daily practice of imagery has a significant effect on recovery times. </li> </ol> <p>Starting with a slow low-impact activity like yoga is ideal. ‘Yoga in bed’ is practiced from reclining – think of it as your time to look after yourself healing and renewing. In this practice, coordination of breath and movement will stimulate the body’s circulation, metabolism and elimination processes, use of the breath causes the nervous system to trigger relaxation, releasing muscle tension. Remember to pay attention to any sort of pain - it is the body’s signal that you’ve gone too far. </p> <p>Rest and recovery are as important to reintroducing exercise as the physical activity itself, whether you choose to do the first 5 minutes of the yoga practice or the whole thing - giving yourself a period of relaxation afterwards it’s very important, it’s when your body starts to renew and rebuild in response to the exercise. Regular practice, be it short or long, will help to build energy and the enthusiasm to do more. </p> <p><em>Follow Tracy on <a href="https://www.facebook.com/TracyChairYoga/?fref=ts" target="_blank"><strong><span style="text-decoration: underline;">Facebook here</span></strong></a>. </em></p>

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