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Fall Prevention “Call to Action”
With more nursing homes and rehabilitation facilities reporting increases of people being admitted who have fallen, this fact is creating a “call to action” nationwide, to develop Fall Prevention and fitness programs that are effective and enjoyable while creating a community of support for those who need to embark on a renewal of fitness and vitality. People like Jack LaLane, Lilias, 
Billy Blanks, Jane Fonda, Joseph Pilates, and Rodney Yee have created fitness communities that can be embraced at all fitness levels with proper guidance – from kids to grandparents. Letting physical vigor and productivity drop because you have retired, or have reached that “age” that the “norm” says you can let it all hang out, creates the chances of becoming a candidate at risk for falls. Many people hit age 50 and decide I have had enough of sweatin’ to the oldies and runnin’ on empty. My feet hurt and now I can sit back relax and gather some moss on the stone that has stopped rollin’. But, hey look at the Rolling Stones – no moss is gathering there! Ignoring the signs of loss of balance and strength can lead to falls. The chances escalate that you will continue to fall without some sort of intervention in the form of a fitness program to strengthen balance, gait and flexibility. The increasing difficulties of getting out of the car or your favorite chair are a couple of signs to be aware of.
Since the Baby Boomer population began hitting age 65 in 2011 at a rate of 8,000 per day, it is alarming that one-third of people over 65 are injured due to falls. Make it a personal “call to action” to start a fitness program or keep your fitness on a level that is compatible with your capabilities, age and health. Some will have greater capabilities than others and that’s fine. It’s all about taking care of your health and fitness. Start really enjoying your grand-kids or kids in some cases. Take the time to talk to your doctor about exercise and diet. Join a club or a group around the corner at a recreation center. 
Making Rehabilitation exercise made acceptable
When recuperating from knee/hip surgery or injury, the biggest obstacle that many patients face is keeping with the program! Many patients do not like the pain of beginning physical therapy after this type of surgery because of the pain experienced when walking on hard surfaces. Appointments are skipped to avoid the pain. I have seen family and friends do just this. They may say to their physical therapists “I am doing great, doing my exercises everyday” and then not follow through with their recommended regimen at home because, again, it is painful and there is no incentive. This is one case where no pain, no gain it not mantra of choice.
The patient goes to the office for their visit and the physical therapist notes that their progress is not correlating with the amount of time reported for following prescribed exercises for “home” work. Therefore this renders the physical therapy sessions ineffective for the patient. 
Your center becomes the foundation of building coordination and strength. The SANDDUNE™ helps restore the stability, mobility, and flexibility to the muscles recovering and rebuilding after an injury or a replacement of the knee or hip. When on the exercising on the SANDDUNE™ you are not centered on your physical challenge.
Providing a challenging yet comfortable apparatus to rehabilitate with is a key factor in the motivation to keep appointments and do the prescribed therapeutic exercises. The Original SANDDUNE™ gently forces you to focus and become more mindful of your body’s movement while finding and maintaining your balance on the apparatus.
Knee Pain Prevention
Martina Navratilova, AARP’s Fitness Ambassador, gives tips and suggestions about conditions and treatments for prevention of knee pain.
Scroll to the bottom of the page to follow her mini-workout to help you burn some calories, learn proper posture and work on your core.
Cardio Burst Workout
Cardio Work on the Original SANDDUNE™ for athlete or fitness buff.
To warm up – pad slowly for 1 minute. Do not get your heart rate up. When padding, your feet should barely come off of the pads.
- Run for 2 minutes as fast as you can.
- Pad slowly for 2 minutes
- Run for 30 seconds as hard as you can.
- Pad slowly for 2 minutes.
- Run for 30 seconds as hard as you can
- Finish with a 2 minute cool down.
- Step off the SANDDUNE and orient yourself on level ground. Walk around for a couple of minutes.
Do this workout 3 times a week. Within a two week period you should be able to realize a doubling of your cardiovascular capacity, and an increase in quad and core strength as well. This workout is equal to 3 hours of cardio work a week. Try this instead of your run, elliptical or stair stepper segment of your workout.
Squat Run position. Do not arch your back and only drop as low as is comfortable in the squat position.
Upright running position. Lift your knees as high as is comfortable.
Special Offer to members of the United States Armed Forces
~ Memorial Day, May 27, 2013 to July 31, 2013 ~
Original SANDDUNE™ is offering
30% off the regular price of $279.00
to members of the United States Armed Forces
sam.gov Vendor
For Our Vets
~ Memorial Day, May 27, 2013 to July 31, 2013 ~
Original SANDDUNE™ is offering
30% off the regular price of $279.00
to US Veterans.
sam.gov Vendor
For Our Vets
~ Memorial Day, May 27, 2013 to July 31, 2013 ~
Original SANDDUNE™ is offering
30% off the regular price of $279.00
to US Veterans.
sam.gov Vendor
Mindful Morning start #2
Now that you have finished your initial body rolling, gently draw your knees to your chest, holding them together or slightly apart, whichever is comfortable, as best you can. Hold for a count of 30. Now, gently rock back and forth on your back. Do not roll over to your side like you did in the first warm up exercise. This movement is done on a flat back. Do this 6-10 times, more if you like. In a second variation, hold your knees and mimic a walking motion while you are doing the gentle rock described above with your head slightly elevated or flat. Your knees can be slightly apart or wide as is comfortable for you. You’ll feel this massage in your upper and middle back as well as the lower back while warming up the hip flexors.
Mindful morning start #1
When you first awaken in the morning, start with gentle mindful movements like a cat or dog stretches when they get up. Learn to listen to your body. Begin to recognize its changes. Try the suggestions that will appear over the course of the coming days, to renew or build your connection with your body’s alignment starting with a morning regimen, one exercise at a time, as you attentively experience each one and then finally put them all together in a series of gentle exercises you can use every morning to get your day going.
#1. Begin with body rolling. It’s a soothing way to get the blood flowing as you roll from side to side with your arms and bent knees folding and unfolding as you roll back and forth. Begin lying on your right side in the fetal position. As you begin to roll on your back, let your left arm float open as it crosses your body and your back flattens on to the bed. Your left knee mirrors the movement of your arm as the hips. Complete the motion by bringing your right arm and leg over to meet their left side’s counterparts in the fetal position. Do this rolling back and forth 4-6 times. Sometimes this is all I do for 2-5 minutes. It feels great on my back.
Original SANDDUNE™ 