14 minute read
Exercise & Fitness
Circuit and Stretch
IN-PERSON
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Better Bones
IN-PERSON
This fast paced class will focus on circuit training with emphasis on core strengthening and stretching. Participants will get their heart rate up and then follow up with circuit training using a variety of equipment, ending with 20 minutes of stretching. All participants must be able to be walk 500 feet without assistive device and be independent getting down to and up from the floor. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Thu 10-10:50 am
Bodyweight & Suspension Training for Healthy Movement
IN-PERSON
This group class will explore a variety of fun and safe bodyweight movements to improve strength, mobility and balance using the support of suspension straps or the available environment. All exercises can be modified to individual levels and are designed to improve movement quality throughout your daily life to prevent injury and maintain an active lifestyle. 10 sessions
Instructor: Michelle "Chelle" Strade OTR/L Class fee: $125
Thu 9-9:50 am
Join our therapists for an invigorating class specializing in exercises designed to strengthen your bones! Classes will include a variety of weight-bearing aerobic exercise, strength training, balance, coordination, all wrapped into a fun, sustainable exercise program. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Quarterly Classes: Tue 11-11:50 am Thu 12-12:50 pm
Boxing for Balance and your Bones
IN-PERSON
This fun and dynamic class provides a full body workout based around non-combat boxing exercises paired with balance and strength exercises. It is designed to improve eye hand coordination, strength, posture, gait and balance. Participants also often see better cognitive processing and reaction time. Individuals with high fall risk should bring a caregiver. 10 sessions
Instructor: Michelle “Chelle” Strade OTR/L Class fee: $90
Wed 9-9:50 am Thu 8-8:50 am
Balance, Bones and Strength
IN-PERSON
Beginners wanted! Class will learn good form using our body weight in everyday functional movements such as modified squat, lunge in all directions, suitcase carry and others. We will progress slowly, adding very light weight and more complexity to the movements. Balance skills practice will start at the beginning-on two feet! Class will progress making the balance challenging mentally and physically in safe increments. Walking and balance is essential to enjoy life. Let’s make these strong comfortable skills. Warm up and cool down will be included in the class. Class goal is to develop more confidence through skills practice in movements that we need to successfully negotiate movement in our mature years. Participant should able to get up and down from the floor without assistance. 10-12 sessions
Instructor: Marilyn MacKimmie, NASM Personal Trainer, Functional Aging Specialist Class fee: $90-108
Tue 1-1:50 pm Thu 1-1:50 pm
Balance Basics
IN-PERSON
Group exercises designed to improve balance and strength for people who may be fearful of falling or are looking to improve their stability. Exercises are fun and safe but those who are at high risk for falling must bring a caregiver as a precaution. Participants must be able to walk 100 ft. independently with or without an assistive device. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Quarterly Classes: Mon 1-1:50 pm Wed 1-1:50pm Thu 11-11:50 am
For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep
Parkinson's Cardio-Stretch
IN-PERSON
This class will offer participants time on aerobic exercise equipment followed by full body stretching. The aerobic section utilizes interval training to improve participant’s aerobic capacity. The stretching portion of the class will help lengthen postural muscles that are often affected in individuals with Parkinson’s disease. Participants must be able to independently get up and down from the floor to attend this class. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly Classes: Fri 10-10:50 am
Parkinson’s Movement Foundation
IN-PERSON
Parkinson’s Movement Flow
IN-PERSON
This advanced-level exercise class is a progression of the intermediate class. The class includes many exercises designed specifically for those living with Parkinson’s Disease and also includes PWR exercises. Participants must be able to get up and down from the floor independently and must be able to walk 200 ft. independently without an assistive device. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly Classes: Tue or Thu 9–9:50 am
Build Better Movement
IN-PERSON
Challenge Better Movement
IN-PERSON
This advanced level exercise class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance specific exercises. Participants should be able to walk 300 ft. independently and be able to get up and off the floor independently. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Quarterly classes: Mon: 8–8:50am; 11–11:50am Tue 11–11:50am; 2–2:50pm Wed: 8–8:50am; 11–11:50am Thu: 11–11:50am; 12–12:50pm
This beginning-level exercise class is designed to improve functional mobility in individuals living with Parkinson’s Disease. The class includes many exercises designed specifically for those with Parkinson’s and also includes PWR exercises. Participants will learn the basic movements in seated and standing positions. Participants should be able to walk 50 ft. with an assistive device and with the support from their caregiver as needed. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly Classes: Wed 11–11:50am
Parkinson’s Movement with Ease
IN-PERSON
This intermediate-level exercise class is designed to improve functional mobility in individuals living with Parkinson’s Disease. The class includes many exercises designed specifically for those living with Parkinson’s and also includes PWR exercises. Participants must be able to get up and down from the floor and walk 100 ft. independently without an assistive device. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly Classes: Tue 10–10:50am
This introductory level class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance-specific exercises. Participants should be able to walk 150 ft. with or without an assistive device. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Quarterly Classes: Mon 10–10:50am; 12–12:50pm Wed 10–10:50am; 12–12:50pm Thu 10–10:50am
Explore Better Movement
IN-PERSON
This intermediate level exercise class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance- specific exercises. Participants should be able to get up and down from the floor without assistance. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $90-108
Quarterly Classes: Mon 9–9:50am Wed 9–9:50am Thu 1-1:50 pm Fri 11-11:50 am
Specialized Gym Training
IN-PERSON
Therapists will help develop individual exercise routines for those who want to work outeither standing or in a wheelchair. Caregivers should accompany participants requiring continuous supervision, or more than just set-up assistance, as training takes place in a group setting. Some equipment may not be appropriate for all participants. Registration is required; we are unable to accommodate drop-ins. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly Classes: Tue 12–12:50pm; 1–1:50 pm
Gym Time for Recovering
Function IN-PERSON
Therapists will develop individual exercise routines for continued function and home program maintenance either sitting and/or standing, in a wheelchair, or on a mat. This class is designed for wheelchair users as well as ambulatory students. Caregivers should accompany persons requiring continuous supervision, or more than set-up assistance, since classes take place in a group setting. Registration is required, we are unable to accommodate drop-ins. 10-12 sessions
Instructor: Dominican Therapy Team Class fee: $80-96
Quarterly classes: Mon 2–2:50pm; 3–3:50pm Wed 2-2:50 pm; 3-3:50 pm Thu 2-2:50 pm; 3-3:50 pm
TAI CHI FOR HEALTH PROGRAM
Tai Chi is a gentle form of exercise that has been found to be beneficial for improving balance, flexibility, strength, endurance, and overall well-being. The instructor will be able to provide modifications as needed for physical ability and age. Students should be able to walk without assistive devices to participate in these classes.
Qigong and Guided Relaxation Practices with Grace
IN-PERSON
Beginning Tai Chi/Qigong with Melinda
IN-PERSON
Intermediate Tai Chi/Qigong with Grace
IN-PERSON
Students will learn Qigong practices from the Nam Hoa Internal Arts tradition and Tai Chi for Health program including movements that support the balance of the five elements. Instructor will also lead students in a variety of guided relaxation practices that support mind/body balance. This class is for everyone and beginners are warmly welcome. Students that use assistive devices or need to sit for class are welcome. 5-7 sessions
Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $63-88
Mon 10:30-11:30 am
Intermediate Tai Chi/Qigong with Melinda
IN-PERSON
This class is a continuation of the Tai Chi form presented in the Beginning Tai Chi/Qigong class. We will learn movements 7-12 of the form. Participant should have completed Beginning Tai Chi/Qigong series. This class is recommended for participants who do not need assistive devices for mobility. 6-7 sessions
Instructor: Melinda Roy, Certified Tai Chi for Health Instructor, RN Class fee: $90-105
Thu 12-1:15 pm
The focus of this class is on slow, gentle movements designed to strengthen muscles, improve balance, flexibility, and range of motion; prevent falls and help manage stress. Tai Chi practice is considered a moving meditation. This class includes the Tai Chi for Arthritis form, first 6 movements and Qigong warm-up exercises. No prior experience required. This class is recommended for participants who do not need assistive devices for mobility. 6-7 sessions
Instructor: Melinda Roy, Certified Tai Chi for Health Instructor, RN Class fee: $90-105
Thu 1:30–2:45pm
Beginning Tai Chi & Qigong with Grace
IN-PERSON
Class includes Qigong warm-ups, concentration practice and instruction in the Tai Chi for Arthritis Form. Tai Chi is a gentle form of exercise that improves balance, strength, endurance and overall well being. Modifications in practice are incorporated as needed for students. This class is recommended for students who do not need assistive devices for mobility. 5-7 sessions
Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $90-105
Mon 11:45am-1 pm Tue 9:30-10:45 am
Class includes Qigong warm-ups, concentration practice and instruction in the Tai Chi for Arthritis Form movements 7–12. Students should have completed the Beginning Tai Chi/Qigong series. Modifications in practice are incorporated as needed for students. This class is recommended for students who do not need assistive devices for mobility. 5-7 sessions
Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee:$90-105
Mon 11:45 am-1 pm Tue 9:30-10:45 am
Tai Chi/Qigong: Sun 73 Form with Grace
IN-PERSON
This class is recommended for students who have completed the Beginning through Advanced Tai Chi/Qigong series. This class will include Qigong warm-ups, concentration practice, and instruction in the Sun 73 Form. In order to learn the entire form students must take consecutive classes over a period of 24–36 months. This class is recommended for students who do not need assistive devices for mobility. 5-7 sessions
Instructor: Grace Sanchez, OT/L Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $$75-$105
Tue 11–12:30pm
Chair and Standing Pilates
IN-PERSON AND VIRTUAL-LIVE
Looking for the benefits of Pilates, but wanting to avoid getting down and up from a mat? This is the class for you! Using a chair for seated exercises and as a standing balance support, you will experience a full body workout to strengthen and stretch your muscles, create ease and flexibility in your joints, enjoy better posture and develop body awareness. Props will be incorporated in the class to provide intensity and variety. Join us on Zoom or in person at PEP's beautiful new studio. 8-11 sessions
Instructor; Irina Seminova, Certified Pilates Instructor Class fee: $100-138
Mon 3:30-4:20 pm Thu 3:30-4:20 pm
Pilates with Props: Intermediate/ Advanced
IN-PERSON AND VIRTUAL-LIVE
This is an intermediate to advanced level class designed for those with Pilates and/ or fitness class experience. The class combines Pilates classical exercise with therapeutic strengthening and stretching modalities. Props are used to provide variety and intensity. This class is dynamic and moves quickly and is designed to serve those looking to enhance an established fitness program. 8-11 sessions
Instructor; Irina Seminova, Certified Pilates Instructor Class fee: $100-$138
Mon 4:30-5:20 pm Thu 4:30-5:20 pm
IN-PERSON
Designed for those looking to begin, resume or enhance a fitness program, this beginning Pilates series will take a thoughtful approach to managing balance issues, osteoporosis/ osteopenia, and developing useful strength and mobility. Simple movements, focusing on alignment and precise muscular engagement, will work the body efficiently with therapeutic and challenging movement. No Pilates experience necessary. We are looking to serve those who are interested in giving Pilates a try and would also benefit from a measured approach to fitness that provides ease in daily life. Modifications will be offered for individual needs; however, participants should be able to get up and down from a mat on the floor. 9-11 sessions
Instructor: Irina Seminova, Certified Pilates Instructor Class fee: $113-138
Mon 9-9:50 am Fri 9-9:50 am
IN-PERSON
This intermediate Pilates class offers variety, intensity and fun to each workout with the use of resistance bands, weights, balls and more. Emphasis is on proper alignment and posture, core and joint strength, flexibility and balance. Designed for those with Pilates experience. Contact the instructor if therapeutic modifications may be needed. 9-11 sessions
Instructor: Irina Seminova, Certified Pilates Instructor Class fee: $113-138
Mon 10-10:50 am Fri 10-10:50 am
IN-PERSON
In this movement class, we will learn and practice a dynamic routine designed to lengthen, strengthen and tone our muscles and increase joint mobility and ease. Elements of Pilates, dance and fascial release will be explored. Both standing and mat exercises are included: participants must be able to get up and down from the floor. 9-10 sessions
Instructor: Susie Durant, Certified Pilates Instructor Class fee: $113-125
Wed 10-10:50am
For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep
Yoga for Stress and Strength
IN-PERSON
Reduce stress, depression and anxiety with yoga postures, movement, breath work, and meditation in this class. No previous yoga experience necessary. Feel better living in the moment. 6-8 sessions
Instructor: Korrine Fitz, Certified Yoga Instructor Class fee: $75-100
Mon 11am–11:50am Wed 1-1:50 pm
Gentle Yoga Before, During and After Cancer Treatments
IN-PERSON AND VIRTUAL-LIVE
Gentle stretching, yoga and relaxation to help ease discomfort and improve overall sense of well-being. Adaptable to all physical abilities. Option for in-person at the Wellness Center or virtual-live to join the class from the comfort of your home.
Instructor: Michael Dini, Certified Yoga Instructor Fee: Sponsored by Katz Cancer Resource Center
Mon 12–12:50pm Wed 12–12:50pm Fri 12–12:50pm
Calm and Lengthen through Yoga
IN-PERSON
Begin to move in your current range of motion allowing your muscles and joints to gently increase in flexibility. Includes various postures to create balance and calm through breath and gentle movement. Class will be suitable for beginners and more experienced. Participants must be able to move to their mat and up to standing without assistance. 10-12 sessions
Instructor: Merily MacKimmie, Certified Yoga Instructor Class fee: $125-150
Tue 2-2:50 pm Thu 2-2:50 pm
AQUATICS REQUIREMENTS
All pool participants must be able to move through the water unsupported or have a caregiver who can provide one-on-one assistance. This includes using the lift to enter/ exit the pool, dress safely before/after the pool. For the safety of everyone, pool participants must be continent of bowel and bladder and may not have open wounds, leakage, infection or uncontrolled seizures.
PEP pool classes are held at Simpkins Family Swim Center; 979 17th Ave., Santa Cruz, CA 95062
Prenatal Aquatic Exercise
IN PERSON
Come join other new mamas-to-be for some fun and gentle movements to help your pregnant body feel its best. The warm water pool, 86-88 degrees, is comfortable year-round. Gentle aerobic, flexibility and relaxation exercises, in the chest deep water, help discomfort and aid sleep.
Aquatic Lymphedema Decongestion IN-PERSON
Water is a great way to manage swelling. Join the Dominican Therapy Team to promote a healthy lymphatic system in this warm water class focusing on decongestion for both upper and lower body using a sequential program of decongestion and exercise. For the safety of everyone, participants must not have open wounds, leakage or infection, they must be continent.
Join Dominican’s Therapy team for a complete workout in the water designed specifically for people living with Parkinson’s Disease. This class will include strength training, aerobic exercise, balance, stretching- and functional mobility training in a warm-water pool heated to 88 degrees. Please bring a caregiver with you if you need assistance changing or to participate safely in the pool.
IN-PERSON
Water exercises are fun, low impact, and are aimed at improving general flexibility, strength, balance, gait, endurance and posture. If you want to get into shape but have difficulty with exercise on land, join our Dominican Therapy Team for gentle aerobic exercise, balance and flexibility training using special water exercise equipment.
Intermediate Aquatic Exercise
IN-PERSON
Water exercises are fun, low impact, and are aimed at improving general flexibility, strength, balance, gait, endurance and posture. This is an intermediate -level class that includes a cardio component as well as strengthening exercises of intermediate difficulty. To participate in this class, it is strongly suggested that you are independent with your mobility.
Advanced Aquatic Exercise
IN-PERSON
Join the Dominican Therapy Team for a challenging, but fun, aquatic workout that builds on our Intermediate Aquatic Exercise class challenging your balance, improving your core stabilization, endurance, strength and overall well-being.
