Practicing yoga can improve quality of life for seniors. As with any exercise regimen, check with your doctor before beginning yoga for the first time as a senior citizen.
■ Reduce stress: With its combination of low-impact exercises and breathing techniques, yoga can have a relaxing effect on the body and mind, leading to a sense of improved overall wellness. Some forms of yoga have also been shown to have positive effects on brain health, which may help combat the cognitive decline often experienced by seniors. ■ Improve mood: Through stretching, breathing, movement and meditation, there is evidence that yoga has mood-enhancing properties because it can inhibit both physiological stress and inflammation that can adversely affect behavioral health. ■ Improve posture: – Improve core strength. When the core muscles of the body are strong, the spine is supported to maintain proper alignment. – Improve bone density. The weight-bearing aspects of yoga may slow the decrease in bone density that leads to osteoporosis. – Greater awareness of the body. Through yoga’s focus on the body and breath, seniors can feel more in control of their bodies, which makes them more likely to stand tall with confidence. ■ Improve sleep: Older adults are more susceptible to sleep disorders like insomnia. Studies have shown that yoga improves sleep quality after just six months of practice. ■ Increase flexibility: Yoga promotes flexibility through gentle stretching, breathwork and increased internal awareness. ■ Reduce risk of falls: Yoga can prevent/reduce falls by strengthening muscles, improve balance, calm the mind and bring focus into the body. ■ Improve mobility: Stiff muscles and joints are common among senior citizens, but practicing yoga can gently support your range of motion. ■ Increase strength: Even the most gentle yoga can strengthen your body. Using a combination of gravity and your own body weight, yoga can help build lean muscle to make you stronger. ■ Increase social interactions: People may find themselves increasingly isolated as they get older. Attending group yoga classes is a great way to stay engaged within your community. ■ Encourage mindfulness: Yoga focuses on breathing and listening to your body. Looking inward in this way helps create a deeper connection between your mind and body.
Practicing yoga can improve quality of life for seniors. As with any exercise regimen, check with your doctor before beginning yoga for the first time as a senior citizen. ■ Reduce stress: With its combination of low-impact exercises and breathing techniques, yoga can have a relaxing effect on the body and mind, leading to a…
Our daily lives are filled with so many distractions that it’s easy to feel scattered and stressed. When you are chronically stressed it becomes harder to function properly, increasing your stress even more and often inviting disease. To help manage their stress, many people have turned to yoga and mind-body training because its healthy effects on body and mind are now widely recognized.
To manage your body’s energy, you have to know how to feel it. Learning how to feel and focus on your energy, known as ki, chi, qi, or prana in Asia, will enable you to clear your mind and calm your emotions. It will help you concentrate more deeply by quieting all of the thoughts in your head that distract you.
One option for learning how to do this is the integrated mind-body training method, which combines deep stretching exercises, meditative breathing techniques, joint rotation, held postures, body tapping, vibration exercises and energy awareness training. Its objective is to help practitioners achieve their highest level of personal potential.
They learn to use their ki for the purpose of personal self-development, and how to communicate with their bodies through energy. The body’s energy circulation is stimulated, activating its innate natural healing power. Through consistent practice, practitioners can lead themselves back to optimum health. Essentially, they regain true mastership over their bodies through the medium of energy.
Three characteristics of mind-body training
The mastery and use of energy: As one’s sense of energy gradually develops, formerly blocked energy channels open up, promoting circulation of energy throughout the body. Once able to control and command energy, practitioners experience natural healing in their bodies while gaining control of emotions and habits.
Enhancing the body-brain connection:
The brain is not simply an organ but is the center of the whole human body and its energy system. Through programs like Body & Brain, practitioners can learn to utilize their brain fully toward the creation of a better life for themselves and those around them.
Self-managed, holistic health care: By learning techniques for improving emotional patterns, physical condition, quality of social interaction, communication skills, and correcting unhealthy habits, practitioners can become masters of their own lives.
If you want to live a better life and gain flexibility and balance of body and mind, you should look into the various programs and benefits of yoga, especially mind-body training. It is easy and simple enough for anyone to learn — male or female, young or old — yet can be enjoyed by even the most advanced practitioner.
Our daily lives are filled with so many distractions that it’s easy to feel scattered and stressed. When you are chronically stressed it becomes harder to function properly, increasing your stress even more and often inviting disease. To help manage their stress, many people have turned to yoga and mind-body training because its healthy effects…
At the YMCA of Honolulu, our programs and services are tailored to meet all ages, abilities and goals — and so are our yoga classes! All health and fitness facility Y Branches offer a range of yoga classes for kūpuna, from ones that will bring on a light sweat to others that will give you a soothing stretch while seated on a chair.
As a sanctuary for those getting stronger and doing their best to keep healthy, we at the YMCA encourage our seniors to explore yoga, as it:
Strengthens bones and protects joints
Builds balance and flexibility
Sharpens the mind and improves mood
Minimizes hypertension
Improves the respiratory system
Encourages calm and mindfulness
When practiced with our experienced yoga instructors on a regular basis, you can be sure you’ll enjoy many of these benefits!
Feeling unsure about trying it out? We understand. Here are a few tips that will help you enjoy your first senior yoga class at the Y!
Talk to our yoga instructor before class. Let them know if it’s your first time (or your first few times) and what conditions you may be challenged with that could make you feel dizzy or cause pain. Ask them any questions you may have about the class.
Talk to your fellow students. We have a large kūpuna population who enjoy working out at each of our Y’s and who love yoga! Most of these members regularly attend their classes and are eager to meet and help you! You can also ask them how yoga has helped them in their lives — to encourage you to keep coming!
Use a wall, use the props. When you go to a yoga class, there will be yoga props available, such as blocks, straps, and pads for your knees. Use everything you can to feel comfortable and make the class manageable — especially during your first few times. For standing and balancing poses, use a wall to prop yourself up to ensure you feel stable while trying the poses out.
Senior Yoga M, W / 7 am
Hatha Yoga W / 9:45 am
F / 10 am
Su / 9:05 am
Chair Yoga Tu / 12:15 pm
F / 11:15 am
Stretch and Relax M, W / 5:30 pm
Hatha Yoga M / 6:45 pm
Yin Yoga F / 6:45 pm
Sunrise Stretch M, F / 6:30 am
W / 6:15 am
Sunrise Yoga Tu, Th / 6:30 am
Gentle Yoga M, F / 11:30 am
Senior Chair Stretch Tu / 11:45 am
Basic Yoga W / 12:15 pm
Hatha Yoga Sa / 9:15 am
At the YMCA of Honolulu, our programs and services are tailored to meet all ages, abilities and goals — and so are our yoga classes! All health and fitness facility Y Branches offer a range of yoga classes for kūpuna, from ones that will bring on a light sweat to others that will give you a soothing…
Weekday mornings, as the sun rises in Kalihi, seniors congregate at Lanakila Multi Purpose Senior Center to play, learn and serve their community. Dispel the idea of loneliness or aimless activities to pass the time away. Members of Lanakila Center engage in meaningful pursuits, through which they create strong friendships and develop new skills. It is no wonder that this senior center welcomes up to 200 members every day. Follow the schedule of three members:
We Play
8:00 am
Richard Tada parks his car at Catholic Charities Hawaii’s Lanakila Center in Kalihi. He is a volunteer “audio engineer/disc jockey” for the center’s special events. Today, he comes to help coordinate the Japanese Cultural Club’s New Year Celebration. He and his friends move the equipment to the stage area: mixer, speakers, CD and cassette players and microphones… Richard has fun putting them together. The performers arrive early, eager to dance. They hand Richard the tapes and CDs. Here they go, “Testing, one, two, three… testing …”
Richard retired from United Airlines and first visited the center as a caregiver, bring- ing his father-in-law who was a longtime member. Richard provided transportation and a watchful eye for his father-in-law, who was becoming more frail, but still wanted to be with his friends at Lanakila Center. After his father-in-law had passed, Richard kept coming to the center. He was able to focus on his interests.
Seven ethnic clubs gather regularly at Lanakila. All members of the center are welcome to join any or all clubs. The clubs help to perpetuate the culture and traditions of their respective ethnic group and create opportunities to celebrate birthdays, provide entertain- ment, and go out on excursions, etc. and started sitting in, but not participating in, the Enka (Japanese folk ballads) class.
Finally, Enka class sensei Marian Arakaki told him that he “might as well join” the class since he was there every week. Richard gets pleasure from singing for an audience; in the process, he learned to hold a microphone. Later, he learned to set up and operate an audio system. Now he also volunteers as an assistant treasurer for the Okinawan Nenchosha Club, chairs the center’s Program Committee and was recently recognized as one of 47 veterans in the center’s first Veterans Day Celebration. }}
First order of the day is always about being nimble. The clubs often start their meetings with exercise or dance. For other ways to stay strong and fit, the center offers a wide variety of activities, including Fusion exercise, Karate, Sahm Bo Dahn, and Stretch and Tone. Dance lovers can join hula, line dance, tap dance, Korean dance, or Okinawan dance. By doing enjoyable activities, members maintain their independence as they age.
9:00 am
The New Year Celebration starts right on time. Richard pays full attention to the program, cues from the master of ceremonies and signals from the performers. The club members enjoy the music, songs and performances. The grand finale of the New Year Celebration is when all the members demonstrate their traditional Japanese dance to Richard’s joyful and festive music — everyone gets into the fun.
11:00 am
After his morning gig, Richard can’t wait to see his mahjong friends. Every week he learns more, even after eight years playing at the center. Mahjong challenges memory, attention, calculation, strategy and decision-making. Richard loves the stakes, but most important of all is joyful fellowship with his peers. With his friends, he plays, jokes, laughs and shares yummy treats. Tracking the tiles keeps the mahjong players’ minds sharp. Friendly competition generates lots of laughter. The time passes so quickly, and nobody loses because the game continues next week! }}
We Learn
8:30 am
Helen Castillon walks from her apart- ment right across the street from Lanakila Center. She goes to the Activity Room and prepares to start the Filipino Cultural Club meeting. Helen never thought she’d ever be in this type of position—leading meetings or planning events for over 100 attendees! Now in her third term as president of the club, she has participated in the Lanakila Center’s annual Leadership Training to learn the roles of officers, communication skills, and how to run meetings and handle conflict. She also knows the importance of succession and encourages the club vice president to shadow her and learn the knowledge and management skills Helen has learned.
Helen initially came to the center as a senior worker via the Honolulu Community Action Program’s Senior Community Service Employment Program. In 2007, when she be-
came age 60, she was able to join Lanakila Center as an official member. In addition to providing clerical support as a SCSEP worker, Helen also received help from Lanakila’s social worker/case manager to apply for senior housing across the street. After a six-year wait, she was finally able to move into Kapuna I, which has become her “home away from home.”
Keep the mind active by learning new skills. Sensei Takeuchi (right) teaches taisho koto (a miniature form of koto) twice a week. Seniors learn to translate music notes to sounds, keep their fingers nimble, and practice their memory through a cultural form of music.
9:30 am
Catholic Charities Hawai‘i provides presentations on health and wellness for seniors, and Helen greets today’s scheduled speaker before the Filipino club. She has learned about lots of community resources as she is always looking for the best information and resources that can benefit her club members. Today, she has invited a health care provider to discuss diabetes and healthy diets with club members. After the presentation, she gets to enjoy some music, dance with the club members, and sample some ‘ono ethnic potluck dishes, like pancit and lumpia.
10:30 am
After saying goodbye to the speakers and club members, Helen goes to the library annex to join Tai Chi for Health, an evidence-based class for fall prevention. Since 2014, she has practiced the gentle, graceful moves, and learned the purpose of each move. The regular tai chi exercises keep her body balanced to prevent falls that can cause potentially serious injuries. At the end of the 10-week class session, she helps the instruc- tor conduct the outcome evaluation. Through this process, she gathers the data to show how much the Tai Chi for Health has benefited her and her classmates. The class reports fewer trips and falls!
Health and wellness is a priority. Randy Lau (right) is a certified instructor who leads an evidence-based Tai Chi for Health/Fall Prevention class twice a week. By learning Tai Chi, Lanakila’s seniors, including Helen, gain significant benefits: relax mind and body, strengthen movement control, improve coordination, and reduce the risk of falling. Easing the fear of falling builds their confidence to stay active.
11:30 am
Helen waits at the front of the Lanakila Center for the Catholic Charities Hawai‘i shuttle van. Whenever she has a doctor appointment, she calls the Catholic Charities transportation dispatcher two weeks in advance to request a ride to and from her destination. During the trip, she gets to talk with the other küpuna passengers about what she learned and she listens to the highlights of their day too. Helen continues to look forward to learning, helping others and growing at the senior center. }}
It is the mind and body that will support the spirit. Yoga is popular with seniors, too! Instructor Hasegawa’s yoga classes fills up quickly during registration. Through yoga, seniors are able to protect their joints, build strength, and improve balance, etc. Rain or shine, as long as the center is open, you will see them practicing twice a week!
We Serve
8:00 am
“Good Morning!” says Diane Kawakami as she greets each küpuna entering the center where she has volunteered as a receptionist for the last five years. She helps her fellow seniors sign up for various activities: Tai Chi, Line Dance, Basic English, ‘Ukulele and more. She listens carefully to their questions and patiently gives them the information they need. She also receives items from donors for Lanakila Center’s “thrift shop” and acts as the salesperson for “shoppers.” At the same time, she answers inquiries on the phone. She is truly a multitasker!
Diane, like Richard, first had contact with Lanakila because her mother and two aunties were longtime members. She would occasionally drop off her mother at the center and had an opportunity to meet some of her mother’s senior friends. After her mother had died, Diane reached retirement and needed to figure out a plan for the rest of her life. One activity she loved was Lanakila Center’s Line Dancing class. From there, a friend at the center recruited her to help out at the reception desk, putting her former telephone operator skills to good use. Now Diane also serves in leadership positions with the Okinawan club, as well as taking minutes for the Program Committee. When asked why she continues her membership at the center, Diane says, “because of the people—the seniors,” whose motivation and enthusiasm for life inspire her.
Volunteering benefits the volunteer AND the center. Every week, 97-year-old Mrs. Kakazu, a retired nurse, rides on the Catholic Charities Hawai`i van to the center. She has volunteered since 1980, doing blood pressure screening for the members. High blood pressure usually has no symptoms, and can’t be detected without being measured. Mrs. Kakazu makes it convenient for the members to find out their blood pressure readings. The volunteer work helps keep her mind active and her contribution helps keep her fellow seniors healthy, too. This is a true win-win situation.
9:00 am
It’s time for Diane to join her Enka singing class. They gather their songbooks and dance outfits for today’s rehearsal. About six times a year, this group performs songs and dances for frail seniors in nursing homes and care homes. They sing in English, Hawaiian and Japanese. They perform traditional Okinawan dance and hula. They are very talented, and their picture ap- peared in Generations Magazine.
10:00 am
Diane and the other Enka students leave for a nursing home down the road. They have performed here many times, and the patients love to have them return. After greeting the patients, they take turns singing as a group and doing solos. Some patients remember the melodies and get passed the microphone so they can do a solo, too. They all sing along as Diane interprets the lyrics with beautiful hula moves. Seated patients join in by following Diane’s hula moves with their hands.
12:00 pm
Back at the center, the Enka class eats lunch together and talks about their experience. Diane shares, “It makes me feel so good when the nursing home residents respond to us, smile back, and try to follow the motions. I can see happiness in their faces. It feels good to serve the community.”
Being part of a larger purpose is what contribution is all about. While most of the members were enjoying the entertainment at the lanai, five other members help prepare the bentos for lunch. They don’t mind missing out the fun outside because they were having fun serving the others. In the center, you can see sharing, contributing, and giving—everywhere, all the time.
It certainly feels good to know that Catholic Charities Hawai‘i has created a blueprint for successful senior clubs in urban settings. With a small staff and trained volunteers, they provide hope, community and meaningful growth for persons over 60. The members develop lasting friendships with like-minded people who like to have fun, enjoy learning and want to spend their time serving their community. Perhaps it is an extension of “living aloha,” the heritage of plantation camps or school days when we cherished the chums with whom we passed every grade. In Hawai‘i, we are a community that likes to get together, have fun and tackle projects. At Lanakila Center, seniors of all ages are having fun and doing a lot of good work!
Serve to inspire life. Every year, members step up and advocate for Lanakila Multi Purpose Senior Center and other vital senior services. Here they are on the Legislature’s Opening Day, after meeting and talking with the senators and representatives to promote seniors’ rights and advocate on behalf of those in need.
Our motto at Lanakila Multi Purpose Senior Center, “We Play, We Learn, We Serve,” accurately reflects the intention of the center’s work—encouraging fun with a purpose. This helps seniors remain independent and active in the community and avoids costly and unwant- ed institutionalization for as long as possible.
A study published in the American Journal of Public Health found that interventions for loneli- ness may result in reduced doctor visits, which may also reduce health care cost.
Indicated in Hawai‘i’s 2013 Profile of Success- ful Aging, “Supportive relationships, interactions with the environment, engagement in social activities … all have positive correlations on the well-being of older adults.”
The Centers for Disease Control and Prevention also advises older adults that “regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age.”
A study published in the Journal of the American Academy of Neurology indicates that engagement in leisure type activities may reduce the risk of dementia.
In 1969, the state of Hawai‘i established a model senior center in Kalihi. Originally called the Hawaii State Senior Center, the program changed its name to Lanakila Multi Purpose Senior Center in 1975, under the management of Catholic Charities Hawai‘i, a private, nonprofit 501(c)(3) organization.
Today, the center at 1640 Lanakila Avenue serves nearly 1,500 seniors age 60 and older. It offers seven ethnic clubs, provides over 30 classes and hosts many special events. Healthy activities for seniors involve exercise classes and health screen- ing. Scheduled seminars to keep our küpuna safe include topics ranging from pedestrian safety to securing personal finances.
Visit Lanakila Multi Purpose Senior Center any weekday. Check out our center’s newsletter at www.catholiccharitieshawaii.org. For more information, call 847-1322. Learn how you can live out the motto, “We Play, We Learn, We Serve.”
Weekday mornings, as the sun rises in Kalihi, seniors congregate at Lanakila Multi Purpose Senior Center to play, learn and serve their community. Dispel the idea of loneliness or aimless activities to pass the time away. Members of Lanakila Center engage in meaningful pursuits, through which they create strong friendships and develop new skills. It is…
On deck (row 1): Beatrice Kong, Eleanor Takahama, Erin Berhman (row 2): Wally Kawachi, Jan Youth In the pool (top–bottom): Ruby Hayasaka, Lilian “Lee” Deir, Bev Coito
For generations, the Y has provided a place of wellness and community bonding for Oahu residents from across the island’s economic, social and age groups. In keeping with this tradition, the Y is now making a name for itself among local seniors. With similar activities specifically design for them, the overall experience remains, well … fun!
As a result, more and more seniors have been joining the Y for fun, health and social activity.
Michael Broderick, CEO of the YMCA Honolulu
“Yes, physical fitness is a key component of the Y’s approach to providing senior services, but that’s only the beginning,” says Michael Broderick, CEO of the YMCA Honolulu. “One of the things I love about the Y is the social and emotional benefits it gives our seniors and how much it means to them to stay healthy, active and involved.”
“When most people think of seniors and the Y, they only think of our healthy living focus,” Broderick says. “But we also have two other focus areas — youth development and social responsibility. Y seniors are able to get involved with the latter two areas because of the inter-generational makeup of Y members.
“Think about it. How many other places can you find 4 year olds learning how to dance hula, folks in their 90s playing bingo, and every age and activity in between — all happening in the same place and at the same time? Our seniors teach our keiki so much, and our keiki bring our seniors much joy. And that exchange is really a neat thing.”
The focus on seniors comes at an opportune time, when the number of Hawai‘i seniors is growing at an unprecedented rate. And the Y is ready! Offering an impressive breadth and depth of senior oriented programs and classes designed specifically to fit the interests, needs and unique abilities of seniors.
Erin Berhman has been the Senior Healthy Lifestyle Director for the Y for the last eight years and part of the organization since 1995. “The underlying idea is to help our seniors build healthy bodies, minds and spirits through an array of fitness and exercise classes, as well as social activities, specialty classes and arts and crafts,” Berhman says. “And it’s not just the number of classes and events that we offer that’s important, but it’s the way in which we’ve made them more senior friendly. That includes making it easier for them to get started through one-on-one orientations and friendly and knowledgeable trainers available on our fitness and exercise machine floors to help them.”
Staying active is not only good for the body —it’s also good for the mind and spirit. Social events, such as potlucks, bingo, bridge, flower arranging, crafts, cooking demos and even hiking, help Y seniors build friendships and ties that last a lifetime.
“I’ve watch smaller groups within the classes form that are very tight knit and become like second families,” she says. “You can literally feel it in the air. When someone doesn’t show up, there is immediate concern among the others.”
Volunteer Aunty Carolee and her ku¯puna volunteers can be found almost daily at the Nu’uanu Y teaching a variety of Hawaiian cultural activities!
Berhman believes much of this camaraderie and compassion begins with the Y’s instructors and staff members.
“Some of our instructors are among the most passionate teachers I have ever seen,” she says. “They love what they do and build a strong connection with their students.”
The gift of the kupuna
Carolee Nishi has been engaged and enamored with her involvement with the Y and community for 45 years. This spritely ku¯puna shares her gifts of aloha in the Hawaiian Studies program at the Nu‘uanu YMCA. Every day, participants from 3 to 85 are learning to dance hula, sing and play the ‘ukulele, as well as Hawaiian language and culture.
Generations of girls and boys have flourished under “Aunty Carolee’s” disciplined and loving guidance. She credits the success to her ku¯puna volunteers and the children in the program.
Volunteer George Kam teaches speed boxing for free to any Y member who wants to learn.
Like Nishi, George Kam has been volunteering at the Nu‘uanu Y since his retirement in 1986. An avid speed bag (boxing) fan all of his life, he now dedicates three days a week at the Y to teach a “George’s speed bag club” class.
George has trained people of all ages —even a couple in their 80s. Teaching speed boxing is what George says keeps him young. He says it’s a blessing every day — he gets to meet new people, help people with a variety of problems — he never knows who will walk through his door.
Having fun is ageless
Zumba Aqua classes in the warm pools at the Windward, Leeward, Nu’uanu, Kaimuki¯ and Central Y’s are popular!
Maggie Boloson is a mermaid. You can often find her in the Leeward YMCA pool swimming with other mermaids. But Maggie and her swimming buddies are not your stereotypical movie mermaids. Michael Broderick, president and CEO of YMCA of Honolulu, explains:
“I was at the Leeward Y not long ago and a ‘seasoned’ woman came up to me, and asked who I was. After I identified myself, she gently took my arm and told me with a smile that she was a ‘mermaid’ and wanted me to meet the other mermaids. She then introduced me to three other equally charming ladies.”
“Aunty Maggie,” as the Leeward staff affectionately calls Boloson, went on to tell Broderick that the Y has become a very important part of her life, and that she comes to the Y every day. In fact, Boloson is not only a regular swimmer at the Leeward Y pool, but also participates in a number of the Y programs designed for seniors, including Total Body Conditioning and Zumba Gold. But her real passions are the Leeward Y Group Interaction potlucks and Y Bingo days.
“All of our branches are full of people like Maggie, whose lives are deeply integrated into the fabric of the Y,” Broderick says. “They are living proof that the Y is first and foremost about community.”
Beatrice Kong loves the social and health aspects of Tai Chi.
Beatrice Kong, 82, of Alewa Heights is a retired public school teacher and administrator who attends tai chi classes at the Nu‘uanu YMCA.
She speaks warmly about tai chi instructor Tom Amina’s passion for teaching, his endless patience, and willingness to volunteer his services not only at the Y but throughout the community.
“Tommy’s such an outstanding instructor who brings out the best in all of us,” Kong says.
Tai Chi instructor Tommy Amina says Tai Chi is beneficial for seniors of all ages and abilities!
“I can’t tell you how much I look forward to his classes. I appreciate all that the Y has to offer.” Beatrice appreciates the relaxing and comfortable environment for meeting old friends as well as making new ones.
She says that tai chi provides her with many health benefits, especially maintaining her flexibility and providing her with endless energy to do all the things she loves. “I live alone but I like my independence. That’s why I need to take care of my health,” Kong says. She says taking tai chi also improves her coordination, posture and balance, and eases her fear of falling — a fear shared by many seniors.
Wally Kawachi used to harbor a different fear. Four years ago, he could barely climb a stair. After heart surgery, his doctor told him to go to a Y and get some exercise. He did, and has been religiously going five days a week to the Kaimuki¯ Y to work on the treadmill and exercise machines. Today, at 91, his kids say he walks like a young man.
Wally Kawachi, 90, works out 5 days a week at the Kaimuki¯ Y. His kids say he now walks like a young man.
Kawachi is just one of 16 active members who are part of Kaimuki¯ Y’s Over 90 Club. They’re living proof that it’s never too late to get fit. You can’t have fun if you’re not fit.
Berhman says that maintaining an active lifestyle is important for people of all ages, but especially for seniors whose health is often susceptible to injuries and illnesses. Regular exercise can boost energy; reduce risk of heart disease, diabetes and even help manage symptoms of chronic illnesses such as Parkinson Disease, arthritis, diabetes or pain.
According to Berhman, Zumba Gold sessions are the Y’s most popular and fastest growing classes. They are followed by tai chi and aqua classes in the Y’s heated pools — all designed with seniors in mind. For example, aqua Zumba, Pilates and tai chi are great fitness alternatives for those with fragile joints.
The Y has also been adding classes under its Chronic Diseases Program. It includes a fitness program for seniors suffering from Parkinson’s Disease that has been offered for the past two years at the Windward Y with great success. Thanks to a $10,000 contribution from the
National Parkinson Foundation–Hawai‘i, the program will be expanded to all eight Oahu YMCA branches as a weekly class by this summer.
Ruby Hayasaka learned to swim at the Y at age 60 and lost 140 pounds!
Similarly, the Y has started a GlucoFitClub™ to help fight diabetes. The program offers people with diabetes or pre-diabetes a uni-que and fun way to improve their health, track their blood sugar, lose weight and get fit.
GlucoFitClub includes a membership, special fitness classes, one-on-one counseling with a fitness trainer, nutrition classes, a free glucometer, glucose monitoring and discounted glucose strips — all for one monthly fee.
The program is currently offered at the Y’s Leeward, Nu‘uanu and Windward branches. Just three months old, the GlucoFitClub program has already been generating some amazing results. “We have GlucoFitClub members who have dropped their blood sugar rates by a 100 points, have lost weight and feel great—all while having fun and meeting new friends at our GlucoFitClub classes,” says Berhman.
“While some seniors may experience health or chronic disease challenges, it doesn’t mean they can’t stay healthy and fit. With a little creativity, sensitivity and compassion, interesting and satisfying classes are offered at the Y to meet their physical, mental and social needs.”
“There is an ever increasing need to help seniors to not only stay healthy in body, mind and spirit, but to keep them active as an integral part of our ‘ohana and community,” Broderick adds.
“Retiring doesn’t have to mean closing up shop. Rather, it should mean an opportunity to fully enjoy life. We want to provide those with the most knowledge, expertise and experience the chance to use their skills and leadership to help others; and to contribute to society in new, exciting and meaningful ways.
“That is my definition of retirement,” says Broderick, “and that’s what makes it fun … and truly golden.”
Membership Classes & Activities
Membership at the Y offers complete access to all eight YMCA workout facilities on Oahu, including their heated pools and aqua exercise classes.
ACTIVE OLDER ADULT (AOA) FITNESS
Specific to seniors. Classes cover balance, agility, cardio and strength training. Classes are easy on the joints and back, simple to follow and range from low to moderate levels:
Level I & II — From a beginner chair class that utilizes various pieces of equipment to a 45-minute moderate level exercise class.
AQUATICS H2O PROGRAMS (in the pool)
H2O, H2O Arthritis, H2O Pilates — A variety of low-impact pool classes offer both aerobic and strength benefits utilizing aqua bells, noodles and joggers. Classes focus on stretching and core strength, while helping with weight loss, injury recovery and special conditions. (Cover-ups in pool are acceptable.)
Aqua Zumba — Most popular low-impact & high-resistance of water exercise. And definitely fun!
MIND, BODY & SPIRIT
Hatha Yoga — This is a “gentle yoga” with slow transitions, with emphasis on stretching & breathing; improving posture, alignment and balance.
Pilates — Pilates (derived from gymnastics, ballet and yoga) helps with overall strength and posture.
Qi Gong — Qi means energy. It involves coordination of breathing patterns, postures and motions.
Stretch and Relax — Enjoy full body stretches, breathing techniques and restorative poses that help with balance, flexibility and relaxation.
Stretching Classes & Meditation — Transcend to a level where mind and body becomes one.
Tai Chi — Often referred to as “Chinese Yoga” or moving meditation, Tai Chi uses movement to find your inner energy.
Tai Chi/Arthritis, Tai Chi Yoga Flow — Designed for people with arthritis to reduce pain and improve health — a gentler form without the deep bends. Slow moving hands, stepping and body weight transfer and some balancing postures.
SPECIALTY FORMATS
Beginning Boxing — Learn true boxing techniques, drills and training with our professional teachers. Gloves and hand wraps are required.
Belly Dancing, Line Dancing, Salsa — From East to West, unleash your creative spirit! Low-impact aerobics, but with a fun twist.
Zumba Gold — Same fun and energy of Zumba (cardio-fusion dance), with more modifications.
SPECIAL PROGRAMS
YMCA’s GlucoFitClub™ Diabetes Program (Nu‘uanu, Leeward and Windward only) — As a complete package to manage diabetes, the program reduces blood sugar, lowers weight/bmi, body fat and blood pressure. You’ll benefit with a Blood Sugar Tracking Glucometer, glucose test strips, nutrition, diabetes classes and counseling and specially tailored GlucoFit exercise classes.
Parkinson Disease Fitness Classes (Windward) — Specially designed to work on balance and fitness to minimize the effects of the disease.
ADD TO YOUR REPERTOIRE
Each Y branch offers special events and educational programs. Here’s a sample for this spring, April through June. Call your local Y for details.
Life in Balance class • Lunch & Learn Series • Conquering Stress • Bingo & Snack Potluck • Potluck & Lecture • Quick Fits Fitness Assessments • Group Hike • Book of the Month Club • Fall Prevention• Hypertension Explained • Go Get Outside • Health Care Fraud Prevention • Healthy Eating Island Style • Brain Fitness
AFFORDABLE MEMBERSHIP FOR ALL!
Senior Rates:
$47 per month first year
$41 per month second year
Financial Assistance: Sliding scale rate based on income level
Free Membership with Medicare Plan Benefits: AlohaCare, Ohana Health and UnitedHealthcare (selected plans), HMSA (SilverSneakers®), Humana (SilverSneakers®), Kaiser (Silver&Fit®). Please check with your health plan provider for details.
For generations, the Y has provided a place of wellness and community bonding for Oahu residents from across the island’s economic, social and age groups. In keeping with this tradition, the Y is now making a name for itself among local seniors. With similar activities specifically design for them, the overall experience remains, well … fun!
Arthritis is inflammation of one or more joints. Osteoarthritis is the commonest form of arthritis. It is also known as degenerative joint disease. According to the Arthritis Foundation, this chronic disease affects more than 27 million Americans. More than half the seniors over age 65 have evidence of osteoarthritis. Osteoarthritis occurs when the joint cartilage breaks down over time. It most commonly affects joints of the hands, hips, knees, lower back and neck.
Risk factors for osteoarthritis
Previous joint injuries
Older age
Female gender
Bone deformities
Occupations with repetitive stress on a particular joint
Common symptoms of arthritis
Joint pain
Joint stiffness
Swelling
Loss of flexibility
Grating sensation
How is osteoarthritis diagnosed?
X-ray imaging of affected joints may reveal narrowing of the joint space, which indicates that the cartilage is worn out. Bone spurs may be seen around the joint.
What lifestyle modifications are recommended?
Maintaining function and preventing disability is key to living well with arthritis. Exercise is important to preserve joint function and improve flexibility. Yoga and Tai Chi offer gentle exercises that help balance, posture and flexibility. Physical therapy is useful to strengthen the muscles around the joints and increase range of motion. Weight loss is recommended for persons who are overweight as it reduces the stress on weight bearing joints. Assistive devices such as canes or walkers prevent falls.
How is osteoarthritis treated?
There is no cure for osteoarthritis. Tylenol, Ibuprofen and other pain relievers reduce joint pain and maintain joint movement. For severe pain narcotics are often prescribed. Injections of steroid or hyaluronic acid into the joint may provide pain relief for longer periods. Studies on glucosamine and chondroitin have show mixed results. Both heat and cold packs can relieve pain in the joints. There are many over-the-counter creams for temporary relief of arthritis pain.
When is surgery needed?
Sometimes joint pain is so severe that it affects a person’s daily activities. Joint replacement is considered as a treatment when severe joint pain or dysfunction is not relieved by less invasive therapies. Joint replacement surgery involves removing the damaged surfaces of the joints and replacing them with metal prosthesis. The surgery is usually done by an orthopedic surgeon. Hip and knee joints are the commonly replaced joints and can last for 15 to 20 years depending upon use. Following joint replacement surgery, seniors are able to enjoy an active, pain-free lifestyle.
Arthritis is inflammation of one or more joints. Osteoarthritis is the commonest form of arthritis. It is also known as degenerative joint disease. According to the Arthritis Foundation, this chronic disease affects more than 27 million Americans. More than half the seniors over age 65 have evidence of osteoarthritis. Osteoarthritis occurs when the joint cartilage…
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Arthritis is inflammation of one or more joints. Osteoarthritis is the commonest form of arthritis. It is also known as degenerative joint disease. According to the Arthritis Foundation, this chronic disease affects more than 27 million Americans. More than half the seniors over age 65 have evidence of osteoarthritis. Osteoarthritis occurs when the joint cartilage breaks down over time. It most commonly affects joints of the hands, hips, knees, lower back and neck.
Common symptoms of arthritis