It is time to spread awareness and understanding of Parkinson’s Disease. This is a chronic condition affecting approximately one million people in the U.S. This is more than the number of people living with multiple sclerosis, muscular dystrophy, and Lou Gehrig’s disease combined. Every year in our country 60,000 people are diagnosed with Parkinson’s. There are 10 million worldwide.

The causes of Parkinson’s are still unknown, but researchers believe it is a combination of genetics and environmental factors. Though only 15-25% of people with Parkinson’s have a relative with the disease, those with first-degree relatives have a slightly elevated risk of developing the disease. Environmental toxins may be a greater risk than any other factor. Rural living, well water, manganese, and pesticides have been associated with an elevated risk of Parkinson’s. Scientists quickly emphasize that although certain neurotoxins may be a risk factor, no single exposure to a particular chemical has been directly pinpointed as a cause.

Treating Parkinson’s disease is more about managing symptoms and slowing the progression than it is about “curing” this disease.

One thing we know for sure is that exercise is medicine for people living with Parkinson’s. Exercise is a physiological tool that protects neurons at risk or compromised, and guides brain health, protection, repair, and adaptation after a neurodegenerative process occurs…otherwise known as neuroplasticity. Once triggered by exercise, these physiological mechanisms have the potential to slow disease progression!

Please join me in raising awareness for Parkinson’s Disease by exercising on National Parkinson’s Day, April 10th. Bike, walk, box, dance, swim—any movement you can do—and think about those who are living with this disease and their caregivers.

Susan Covey is the Acts Bayleigh Chase Fitness Director and Rock Steady Boxing Coach

Our legs make up the largest of our muscle groups which include the quadriceps, hamstrings, and glutes. Low body strengthening is a vital part of senior fitness. It is the most effective and efficient method of preventing sarcopenia (loss of muscle mass) and preserving independence. By maintaining both mobility and stability we are improving our lean muscle mass. This reduces blood pressure, improves bone health, lessens low back pain, and reduces falls.

One incredibly significant advantage for you is that this leg-strengthening can be accomplished using a leg press machine, which is like seated squats, a leg curl machine and leg extension. There are exercise techniques you need to know when using these machines like adjusting the load, determining movement speed, range of motion (ROM) and your breathing pattern. Using these machines properly as little as twice a week can help prevent many chronic conditions. (Be sure to ask for help with proper technique if you are unfamiliar.) The following are general guidelines:

• Begin with a weight you can correctly push or correctly lift 8 times.
• Ideally at a speed of 6 seconds, 2 second push or lift and 4 seconds to return.
• Full ROM is the goal, but only if pain-free.
• Always EXhale on EXertion.
• Use proper body mechanics and appropriate settings for your body.

An alternative to machine work is of course using your own body weight such as sit-to-stands, squats, lunges, even standing or seated marches. If you have stairs in your home, climbing them is a great leg exercise right there!

Susan Covey is the Fitness Director at Bayleigh Chase in Easton

We all know we could not survive without replenishing our body with water, BUT, did you know that water comprises 75% of the brain, it makes up 83% of blood, 22% of bones and 75% of muscles?

Water regulates body temperature and helps carry nutrients and oxygen to cells. It flushes bacteria from our bladder, aids in digestion, prevents constipation, normalizes blood pressure, protects, and cushions vital organs and joints and helps convert food into energy.

Drinking water at certain times of the day maximizes its effectiveness on the body in the following ways:

*2 glasses after waking up helps activate internal organs.

*1 glass 30 minutes before a meal helps digestion.

*1 glass before going to bed, helps avoid strokes and heart attacks.

As for the recommended daily dose, WebMD suggests 13 cups for men and 9 cups for women. However, for more accuracy, you must take into consideration your age, body size and activity level.

FACTS ABOUT YOUR BODY IN WATER:

*In the water, a person only weighs 10% of their land body weight. Thus, water exercise puts much less stress on joints.

*In the water, the heart will beat 15 beats slower than on land due to the pressure from the water surrounding your body.

*Water exercise burns 77% fat calories while land exercise burns only 43%

*30 minutes of “water walking” burns as many calories as 2 hours of land walking!

Other than water walking or swimming laps, there are so many other ways to work out in the water. Using noodles, barbells and/or a flotation belt you can enjoy a cardio routine or perform strength and flexibility, even core exercises in the deeper water.

And, how lucky are those of us who live near Chesapeake Bay, specifically Talbot County? We are surrounded by more than 600 miles of shoreline, the most of any county in the United States. Our long history has always been linked to the water and it remains our biggest draw! Whether you prefer kayaking, paddleboarding, or sailing, please use our waterways this summer.

So, get out there—in your pool or on any of the rivers and bays around us—and enjoy the water!

Happy Summer,

Susan Covey, Bayleigh Chase Fitness Director