Notes from Ageless Grace® Playbook

What is Ageless Grace® - a simple, playful exercise based on the science of neuroplasticity that uses all five areas of the brain and addresses all 21 ageing factors of the body. Done in a chair for core strength and for moving all systems and organs (internal massage)

Tools 10, 11 and 12 are three great tools that represent how Ageless Grace® works all areas of the body. Also 14 and 18 followed by 8 and 9. If you only have one minute use ‘Gentle Geometry’ followed by ‘Shake It Up Baby!’ Exercises the whole body. Use upper, lower and core parts to exercise with. Use both sides. Use face, hands, feet, fingers, toes. When they tested people’s bone density over many years, they did not tell them how to improve it or prevent it from worsening Youthfully Functional – opens/creates neural pathways (like learning to ride a bike) In USA 80m Baby Boomers, 65m Over 65s. As at August 2013 there are more than 600 Educators Look up Senior fitness manuals Interval training – each exercise gets its own ‘peak’ - for cardio-vascular Story telling with 21 Tools Get students to write down the music they like and then use them periodically. Don’t just buy them altogether. Adult ‘daycare’ is an opportunity Look up ‘Pandora’ for free music for testing lizkoch you tube chair psoas P1 – The Ageless Grace® Prescription – 10 minutes each day Use DVDs, use cards, refer to play book. Vary music, vary story, vary order of exercises; Props; Use an imaginary box of props P3 – How I want to age; why I don’t exercise P5 – The program and the anti-ageing techniques P6 – The Vision for Ageing P11 – Self-assessment – Before and After Ageless Grace® 21 Ways to Get It – 21 Ways to Keep It It’s never to late to begin – and it’s never too early to start Denise’s family history – born in Racoon Valley, Tennessee Mother – hated exercise; great brain and great storyteller – alzheimer’s Grandmother – always on the go – crocheted or knitted, walking (if I don’t move I won’t be able to) Great Grandmother – like mother – in a wheelchair

Father – artist and sculptor; fascinated by the form of the body; became a weight lifter; very fit; died healthy (youthfully functional); kids would come and ask to play with Denise’s mother’s ‘little boy’ Safety If teaching a special needs group – always ask for professionals to be in the room

Demo Notes and 21 Tools Notes from Educator Ann Macdonald Intro: Anti-aging exercise almost anyone can do in a chair Neuroplasticity – explanation 5 areas of brain: strategic planning, analytical thinking, memory/recall Creativity/imagination, kinesthetic learning Original purpose of games -> thrive & function in world as adult 21 simple tools - lifelong comfort & ease Improves: joint mobility, spinal flexibility, l/r brain coordination, bone density Improves: cognitive function, systemic health, balance, confidence Aids: fall prevention, self-esteem, playfulness Listen to your body – don’t push, strain, overdo -> move vigorously as possible Throughout class: Ask them what difference they notice with each tool Why barefoot: improves mobility, stamina & balance -> decreased joint pain -> Improves foot conditions - neuropathy, bone spurs, plantar fasciitis 3 ‘r’s: respond – daily tasks with ease React – in timely way to any variations in path Recover – from surprises quickly with agility Chair allows for greater rom, stability, security, safety Ending: Final 10 min – ask them to notice how long it feels. Why a.g.: we have 1 body – our misison-> take care of it, nurture it, keep it in good Working order. Daily movement -> greater ease and comfort in body Correct way to stand Hands out – palms up – filled with joy, gratitude, love, ease __________ Put hands together and celebrate yourself with a round of applause

Exercise Tool #1 – Juicy Joints Primary Benefit: - Joint Mobility Joints: – Fingers – gliding joints Fingers and toes – saddle joints Knees and elbows – hinge joints Shoulders and hips – Ball joints Spine Jaw Ideas for variation: Marionnettes Puppets Roller skating and hula hoops in all directions Rubber bands Gob stoppers (open the machine) Juicy joints - 1: upper body mirrors lower body Always switch to other side Single - pairs - mirrored pairs Cross body – l wrist/r ankle - upper/lower Use them all at once Move pinky to move toe

Exercise Tool #2 – Dive In! Primary Benefit: - Upper Body Strength Itsy bitsy teeny weeny yellow polka-dot bikini Just do the exercise The super-dooper synchronized swimmers Olympics Pond River Swimming animals Swimming on a planned or favourite holiday Being chased by crocodiles Dive in - 2: cannon ball, swan dive, jack knife, diagonal Synchronized swim – aquanets – keep smiling Elementary back stroke, butterfly Paddle feet only

Exercise Tool #3 – Spelling ‘B’ (for Body) Primary Benefit: - Activates all Five Areas of the Brain S – scheduling and planning M – memory and recall A – analytical thinking C – creativity and imagination K – kinaesthetic learning If the word is less than 4 letterw – use BLOCK letters If the word is more than 4 letters – use Cursive Spell numbers Spell people’s names Spell initials of people’s names Spell words in new language Spell backwards and forwards; use different body parts Spelling ‘b’ - 3: model it – start with hands joined Repeat several times - l > r, r > l If longer word – plan where to begin Travel room spelling long word Move breast bone=move thoracic; navel=bowels Spell: name, 4 letter words, Draw letter forwards/backwards same time – c, z, e, l, n

Exercise Tool #4 – Front Row Orchestra Primary Benefit: - Multiskilling Tap feet and ankles the whole time Jazz band Sticks with bottle tops on them Small baby piano, getting bigger; changing instruments Aboriginal instruments Jar of rice Front row orchestra - 4: both hands > l/r ; tap to music Be the musician – jazz, rock, fluid, passionate, soothe Trumpet, piano, trombone, organ, drums, bongo Cowbell, guitar, violin, accordian, maracas Saxophone, cello, bagpipe, bassoon, flute, irish flute Harp, harmonica, spoons, tuba, slide whistle, cymbol Ukelele, banjo, conductor, marching band drum

Exercise Tool #5 – Zoo-ology Primary Benefit: - Systemic movement Make the animal sounds and get students to make them (sound out – exhale) Wild animal in your country Wild animal in another country Domestic animals Farm animals Anything that flies Anything that swims Anything that creeps and crawls Anything from the imagination/mythical/extinct Start with a letter and make all animals beginning with that letter Dog eating, cat eating, bird chased by cat Mythical unicorn chased by dragon; dodo-laying egg Zoo-ology - 5: abc’s, animal sounds Tell story; farmer, zoo keeper, pet store owner Soar – eagle, slither – snake, fly – sparrow Swoop – seagull, dive – dolphin, swim – fish Claw – lion, stretch – cat, swing - monkey Elephant’s trunk, wag – dog, shake – horse Pet, farm, zoo, african, wild cnd, insect, mythical Swim, fly, slither, crawl, run

Exercise Tool #6 – Try Chi Primary Benefit: - Stability in Joints, specifically in ligaments Images from nature Anything from “slow-mo” Waving Move slowly and sustained, one continuous thread Any image done in ‘slow-mo” Directional – front/back Laterallly – up/down Helium balloons Rainbows Trees Slow running Act out crime in slow motion Animals in “slow-mo” Something in breeze Moving furniture Cutting melons Hands flow to feet, feet to hands Follow with eyes Try chi - 6: no stopping slow/steady/constant Eyes follow arms, deep breaths, ft forward - stability All directions - l / r, diagonal, up/down, forward/back Do ‘slo mo’ – race, throw ball, climb tree, ride horse Imagery – moving clouds, stir ocean currents, butterfly Wave, round

Exercise Tool #7 – Yo Baby! Primary Benefit: - Flexibility body/life Rule: Always bring your nose back last to avoid dizziness Repeat stretch (reach) several short sessions to avoid any dizziness for people with high blood pressure On your own – if you would like to – stand at back of chair and use chair for stretch Always sit on a chair for Ageless Grace® sessions, but they may want to try standing when they are at home Your personal practice can be as energetic as you want it to be Reach for the chocolate; belly full of chocolate Climbing mountain Yo-baby - 7: slow breathing – remind to breathe Only as far as you can go Nose back last – slow reversals Twist spine gently - tap heels to equalize balance Arch back, raise 1 arm -> 2 arms slowly Bend over legs to floor slowly - return i vertebrae at a time - slowly Repeat stretch – improved rom?

Exercise Tool #8 – Body Math Primary Benefit: - Ability to Respond, React, Recover Find the beat and Tap/Clap Tap on or above knees Alternate sides (feet and hands) Snap fingers or other repetitive pattern Tap on number set and then clap (or change movement) on one/two of the numbers Different sides tapping Clap on a number set and then tap (L/R) on one of the numbers Increases energy Great for depression Great for when you don’t feel like going out! Body math - 8: speak directions loudly – cue changes Clap = no tap tap = no clap snap Breathe. Keep it simple. Count backwards 8 -> 1, 4 -> 1 Count 1,2,3,4,5,6,7,8 -> 1,2,3,4 -> 1,2,1,2 Pat r shoulder with l hand – reverse Easy -> harder - > easy. Change when they almost get it Macarena – down down/up up/knee knee/ankle ankle Patty cake – clap/tap opposite knee, sing: bingo – clap instead of spelling letter Criss cross – great ending for body/brain integration

Exercise Tool #9 – Gentle Geometry Primary Benefit: - Activation of Neuroplasticity by creating new neural pathways YOU ARE NOT SUPPOSED TO BE ABLE TO DO THIS! L/R mirror (not imitate) ▲ ● ↔ Work with shapes one at a time, but quickly Same size/shapes/speeds Start one shape at a time May only be able to do 2 shapes Small and slow one side, maybe fast and big other side Don’t just do things with hands or feet Say shape out loud (hand, triangle; hand circle; foot, line and repeat, repeat, repeat) Don’t just do things with hands or feet – bring in other body parts 15-20 seconds and then switch Gentle geometry - 9: say movement out loud Laugh. Tell them – they won’t be able to do this Shape with - elbow, nose, knee, hand, finger, navel Draw on floor – in air – mirror sides

Exercise Tool #10 – Rockin’ Rockettes (or Karate Kid) Primary Benefit: - Hip Flexors Secondary Benefit – Foot health (ideal for seminar) Hip fractures are often due to overly tight hip flexors hugging the bone, so someone moves sharply or twists and the bone snaps (hairline fracture) Kicking in/out – forwards, to each side; across; cross legs/ankles/knees with help of hands, if necessary Clap hands under raised leg Rockin’ Rockette kick is kick up and down, kick up/out and down Can can (eyebrow with foot, then circle with foot/knee; use hands for skirt) Foot exercises with props: Tennis balls (x2) – roll back and forth across arch, under pad and push around floor Super balls (x2) – same as above Golf balls (x2) – same as above Pens and pencils – pick up and hand to other hand Jacks (pack) – pick up between each pair of toes (5-4; 4-3; 3-2; 2-1) Marbles (bag) – pick up one at a time – same as above Tissue – pick up and hand to other hand Paper napkin Cloth napkin Hand towel Bath towel Pleat bath towel Pick foot up and massage lotion into feet and toes Rockin rockettes(karate kid) – 10: kicks; single/double Fan – sweep up/over leg, rockette kick – say whee Tap toe/heel - do opposite same time on other foot Lift 1 toe at a time/in sequence – move same finger Press down into floor with toes – pronate feet Move toes with hands , massage toes/feet Roll feet over tennis ball - read/watch tv When easier -> smaller ball -> golf ball

Exercise Tool #11 – Spaghetti Spine Primary Benefit: - All 21 working parts of the spine Use picture of spine Cervical – nose and chin Thoracic – sternum and shoulders Lumber and coccyx – Belly button; hips; tailbone Up and down; side to side, rotational Use eyes to follow hand Back scrubber Internal massage Liquorice Washing on line (pegging it up or waving in the breeze) Spaghetti cooking in the pot Grass waving in the wind Seaweed with fish moving between Belly dancing Spaghetti spine – 11: directional/sectional/fast/slow ; activate chakras Bend front/back, side/side, nudge r/l/behind Lower back -> pelvis/tailbone/navel neck -> head/eyes Mid-back/shoulder blades -> ribcage/elbows Move shoulders/ribcage as if opening venetian blinds Move elbows forward/back, up/down Hold arms out to side – pretend bouncing off walls Head – ears to shoulder/r l/up down Tailbone; swish -> lion/shake -> dog/balance -> kangaroo

Exercise Tool #12 – Express Yourself Primary Benefit: - Entire arm, including chest and back, collarbone, top two ribs, shoulder blade. Upper body strength Don’t overlap things in same class; if you’ve done ‘Dive In’ as a diver, don’t use a diver as a profession in this one. Use professions (fireman, boxer, painter, traffic cop, actor, politician); basketball players (not with Team Fit) Open doors, usher people in, welcome people Shrug (teenager) Express yourself – 12: housekeeper, baker, pianist, fishing Farmer, animal trainer, fireman, dentist, driver, plumber Fingers; wiggle -> worms / shoot sparks / snap / vulcan Cross &uncross / / make wish / shake off water drops Press/release palms/fingers against ea other Punch holes in air / finger pushups / point with elbows Fly; sparrow, eagle, seagull, hummingbird Shoulders; circle, shrug – fast/slow / massage opp shoulder Hands; clap behind back / drama queen /queen’s wave

Exercise Tool #13 – “Power” Tools Primary Benefit: - Power and leverage Imagining your are doing something improves the physical capability Could be used as ‘Express Yourself’ but not in same class Carpentry and construction tools Lawn and garden Landscaping Home tools Think about using feet and “power tools” with feet (eg foot painting) Books: Inner skiing; linear tennis; linear golf; - visualization Power tools – 13: force required –> build strength Be; bird – nest, beaver – dam, mole – hole, squirrel - nest Tell story – build house, bake cake, cut tree, clean house Involve legs; hammer with foot, shovel, climb ladder Floor buffer, jack hammer , chop wood, sledge hammer Saw, screwdriver, chisel, crowbar, wrench, sand, plane Dutch hoe, hoe, rake, sweep, prune, dig, wheelbarrow, rototiller Plant tree/bulb, weed, edger, weed whacker, hedge trimmer, mow

Exercise Tool #14 – Saving Face Primary Benefit: - Release tension in face, neck and head Secondary benefit: tightening and toning the muscles of the face Good for TMJ headaches Good for swallowing reflex Muscles will tighten and tone, but this is not the primary benefit Go around the room, make a face and let everyone imitate Sticking tongue out – good for neck Massage inside of cheeks for poor swallowing reflex Tapping the face (EFT without knowing it) Saving face as animals Eyes – eye exercises (up/down/side/round/far/near. Change and practice whenever possible (Dr Robert Kaplan) Partner up and make faces at each other Facial massage Knuckle massage Include head Fingers to skull and slide skin across skull Crazy faces Saving face – 14: fast/slow, closed hands = tight jaw Holy cow, holy moley, wow, cheese, zibby zibby zah Shitzu face, buck teeth, fish face, monster, frown, cheshire cat Tongue; curl, upside down, stick out/up/down, all inside mouth Raise/lower brows, blow out cheeks – trumpeter wiggle nose/ears Eyes: roll, wink, blink; flutter lashes; sing: a rum sum sum Laugh with whole face, throw back head, tongue twisters Tap – face, sinuses, temple, occiput, energy points Lips; blubber - with baby, blow softly, vibrate, whistle

Exercise Tool #15 – Balancing Act Primary Benefit: - Balance Toes tapping onto floor onto balance points; say ‘balance point’ When students are comfortable at home they can do it with your chair as ‘off balance’, while holding onto the chair back (kitchen sink/dresser) Bone particles in inner ear (called ‘crystals’). When not used they turn to gel. You can get it back by practicing it until you don’t feel dizzy (maybe a couple of hours) and repeat until you no longer get dizziness. Being in a chair means you can hold onto the chair if you feel “wobbly” until the feeling passes. Foot level: - Horses prancing (ankle strengthening) Hara level: - Fall off balance Head level: - shake head, nod, move head around in circles; side to side Balancing act – 15: 3 balance pts; ears, 2” navel, 2/3 toes Story – hands in heavy leather = loss of foot strength Balance on balls – tap/say - balance point – wide, close Push up 1” from chair on toes – use arms Body knows off balance – not brain Manipulate toes, massage feet with lotion Pick up things with toes - pass to opp hand –> tissue, napkin, towel, jacks, pencil, marble

Exercise Tool #16 – B-R-E-A-T-H-E Out Loud Primary Benefit: - Oxygenation of blood stream, cells and brain ‘Every little cell in my body is happy, every little cell in my body is well I’m so glad that my body is happy, I’m so glad that my body is well’ For those who can’t understand how to breathe, lie on floor to feel it (at home). Hands on diaphragm and heart Whistle Laugh 2 short breaths nose, 1 out of mouth Vowels – one at a time; all together quickly Any sound and move body/face Onomatopoeia – swish, bang, pop, wow Any funny sound that uses mouth eg ti-row, ti-row Tongue twisters, eg “big black bufs; blood rubber; baby buggy bumpers; ecstatic echidnas; gallant galahs galloping Monster noises (using mouth); Yee-haa; How-dee Situation they act out (won the lottery) Cheer for your favourite team Gibberish – story to each other Silly songs, involving movement; loud exuberant expression; kids songs; camp songs As Educator, sing like a 5-year old My Bonny lies over the ocean (move arms whenever there is a ‘B’ sound) Make up your own language and everyone day it out loud together (or in pairs) Excitement noises, cheering Breathe out loud – 16: deep out = deep in; warn change; tee row, yehaw, howdy Yippy kiyo kiyay, supercalifr…, boogie woogie, jabber wockie, nanoo, omaha, animal sounds, Create own language, fill balloon, blow out candles , 1,1-2-1, 1-2-3-2-1, te tay toe ta, sigh, hah, Mee-ah, use kegals, whole body laugh In/out/mouth/nose x3 = clears oxygen, 2 short in/out; 2 short in / 1 long out My bonnie->b, john brown’s baby –>b, fr abraham ->s, this little light ->l Rounds 2x: row your boat, frere jacques, how lovely is the evening, wh coral bells Zip a dee do da, hey laudie, umhm i want to linger, poor old slave, Mairzy doats, my paddle – w actions, kumbaya

Exercise Tool #17 – Grab Bag Primary Benefit: - Dexterity of hands and fingers Open hands as wide as possible (web spaces) Start off by saying “Grab, grab, grab” etc to set the rhythm Make sure they move around – forward, side, back Both hands together Grab and twist (lemon/cherry/grape/strawberry off a tree) Speed up (dollar bills) Point out how tired their hands are in the time given Increase length of song over time ADL – Activity of Daily Living (for assessment) Practice with feet also Grab bag – 17: short song – 1 or 2 min, 1 or 2 hands Hi/low, fast/ slow, l/r, behind back/head, under knees Say grab/gotcha; apples, stardust, raindrops, $100 Ladybugs, fireflies (don’t squish), pennies from heaven, Grab/twist both ways, drum fingers in air l -> r, r -> l

Exercise Tool #18 – Shake It Up, Baby! Primary Benefit: - Reduce Myofascia You Tube – Gill Hedley (The Fuzz Speech) Shaking: Causes production of collagen Decreases production of hormone Cortisol (stress) Can shake individual parts and combinations Shake entire time Make sounds to hear the shake Sounds also = breathing, stronger, tighter abdominals Improved joint and muscle agility Shake it up baby – 18: so that the voice vibrates - aah Open mouth, part teeth, loose hands Alleves tight achiness when waking / sitting still Shake hands -> arms ->shoulders Shake feet ->legs -> butt -> hips -> navel -> arms -> head Jack hammer – slow -> fast, ping pong shoulder->shoulder Puppy in from rain, shimmy, belly dance; sing: hokey pokey

Exercise Tool #19 – Team Fit Primary Benefit: - Coordination, skill and muscle mass Bowling, Golf, Rowing, Canoeing, Kayaking Rowing, Athletics, Olympic Sports Individual and team sports Cycling, Running Use both sides of the body Team fit – 19: l/r sides of body, sound effects, be the athlete Tell story; olympics, tryouts – track/field Bicycle, tennis, baseball, frisbee, bowl, archery, basketball Climb – mountain/tree, golf, riflery, weight lift, badminton Tug of war, football, soccer, swim, dive, box, horseback ride Row, cheerleader, hockey, sumo, skip, tennis, volleyball

Exercise Tool #20 – Get Down, Get Up! Primary Benefit: - Muscle of the heart and bone density (moving the heart) Don’t stop – just decrease the range of motion Down/centre/Up/centre Four action set Start off small and increase: Depth/Height Sides Alternating sides Opposite foot/twist opposite arm Rising off seat for Get Up! (legs together) For standing, keep feet in ‘open stance’ Wide legs for side downs and ups Legs together and ‘go’ each side For standing from a chair: Feet open stance – you must be able to see toes. Hands on thighs (but not pressing down) or hands across chest Lookout to where you want to go (don’t look down) Then go straight up Good way to end class Get down, get up - 20: down centre/up centre Always centre before chge; floor–butt not knees Stand knees over feet; legs wide/close; Touch floor – centre - push chair arms – rise 1” Sit->reach down->sit-> stand/arms up-> sit->repeat fast/slo Get on floor – back on chair, slow/fast, chge descent Sing: head/shoulders/knees/toes

Exercise Tool #21 – Dance Party Primary Benefit: - Emotional Expression Combines all movement in dance form – use a celebratory song Ballroom dancing Cha, cha, cha 60’s moves 50’s moves 70’s moves Charleston Can can Twist Swim Monkey Hike Mashed potato Girl dancer behind singer (back up dancer) Boogie Crumping Polka Chicken dance Macarina Shimmy Time warp Slow, slow, quick, quick slow Waltz Samba Dance party – 21: dance vigorously in chair Move top -> bottom, side -> side, hi -> lo Be vocal – whee whoopee Belly dance, twist, spiral, bunny hop, waltz, jerk, polka Disco, hula, ymca, swim, mashed potato, hitchhiker Tango, conga, irish jig, chicken dance, cossack, flamenco

Ageless Grace® Lifestyle and Lifestyle Guide 21 Guides

Stillpoints How to use them – at times of stress