Leggo Your Ego

From the time we are born to this very moment, our subconscious mind is recording what happens in our lives. The actions, reactions, thoughts and opinions expressed by others become embedded in who we think ourselves to be. These messages get played back hundreds of times during the day. Don't talk to strangers is an appropriate message for a four-year old, but not for a 24-year old about to walk into a job interview.

The Ego is us operating from this small sense of self. The True Self is the part of us that is beyond time and space, expansive, motivated by love, forgiveness, compassion and generosity.

The path from Ego to True Self lies in our consciousness -our awareness of the Ego's actions and taking alternate decisions. Perhaps your Ego tells you not to share a new idea with your colleagues because someone might steal or run away with it. Your True Self knows sharing the idea will make it bigger and help create a more powerful impact as a result. Your True Self also knows when to speak and when to hold silence.

There's freedom and power in your choice. When you decide based on previous experience, you will get some version of what has always happened. When you choose from a place of clarity, you hold the door open for a whole new range or possibility. The Ego is a little uncomfortable with that and you may hear a little voice shout out random warnings. Go through with it anyway. Give yourself the gift of opportunity, possibility and a new version of your life.

Meditation is a powerful way to adjust the Ego and clear the subconscious mind. Try this one:

By: Salimah Kassim-Lakha, Health & Yoga Expert at Agecomfort.org Health Care Resource Centre

Photo Credit: Martin Long

Physical Activity and Parkinson’s Disease

Get Active and Stay Active!

• People with Parkinson's who exercise fare better over time than those who are not active. 
• Physical activity should be initiated early in the diagnosis and be a life-long commitment.
• Engaging in aerobic activity, along with other activities for strength, flexibility and balance, improves Parkinson's symptoms and sense of well being.

Why Aerobic Activities? 

• Aerobic activities make the body's large muscles move in a rhythmic manner for a sustained period of time. 
• Aerobic activities improve physical fitness, including strength and endurance.
• Aerobic activities have a positive effect on slowness and stiffness, as well as mood, and quality of life. 

Examples include: brisk walking, swimming, cycling, dancing, water aerobics, skating, hiking, treadmill or elliptical, Wii

Why Flexibility Activities? 

• Flexibility or stretching exercises improves mobility, increase range of motion, and reduce stiffness.
• Improving range of motion affects posture and walking ability making everyday activities easier.

Examples include: Tai Chi, stretching

Why Strengthening Activities? 

• Strengthening activities improve muscle strength, walking speed, posture and overall physical fitnes. 
• Improving strength will help everyday activities, such as getting up from a chair, easier to manage. 

Examples include: yard work or gardening, weights/resistance (free weights, elastic bands, body weight)

Why Balance Activities? 

• Balance activities improve posture and stability.
• Better balance reduces the fear of falling and help in perfoming daily tasks.

Examples include: Yoga, hiking, Wii

Get Started!

• Consult your doctor before starting an exercise program, especially if you have other health issues or are over 60.
• Work with a physical therapist/physiotherapist to develop a speicifc program that meets your needs. A physiotherapist can ensure you are performing activities safely and that they are right for you. 
• Choose a variety of activities to reduce boredom.
• Have fun! Choosing activities you like will help you stay with a program.

Use the following chart to track your progress

Tips: 

• Take your Parkinson medications on time for maximum mobility.
• Take 3-5 minutes to warm up at the beginning and cool down as you finish. 
• Exercise in a way that is safe for you (e.g. when doing balance exercises you may need a stable support nearby). 
• Concentrate on doing the exercises correctly.
• Start with shorter periods of exercise and gradually increase. Greater intensity equals greater benefits. 
• Monitor fatigue both during and after activities. At the end, you should feel tired, but not exhausted. 
• Drink water to stay hydrated. 
• Join a group or find an "exercise buddy"

Photo Credit: cuegalos

By: Grace Ferrari, Parkinson's Expert at AgeComfort.org Health Care Resource Centre