Free Tai Chi, Qigong Classes at Pima County Libraries  

tai chi fun for everyone!

tai chi fun for everyone!

As classes are scheduled, they will be posted on this website and on the library events calendar

Currently scheduled for 2019:

Tuesdays

River/Dusenberry Library  @ 11:00 am till noon. 6 weeks. January 15 – February 19. Check with librarian for sign up list.

Wednesdays

Taft Wheeler Abbett Library Wednesdays @10:15-11:15, (6 lessons), Jan 9, 16, (NOT Jan 23), 30, Feb 6, 13, 20.

Thursdays

Joyner Green Valley Library, 11:30am to 12:30. ongoing (not 12/22),  with Donnie Poling and Mike Cline.

Quincy Douglass,  11am-noon.  (6 lessons).   June 20, 27, July 11, 18, 25, Aug 1.  team taught with Heather Chalon

Fridays

Kirk-Bear Canyon, 10:30-11:30. (6 lessons) January 11-February 15,  team taught with Heather Chalon.

Miller-Golf Links, 10-11. (6 lessons) January 25, Feb 1,8,15,22, Mar 1.  team taught with Heather Chalon.

Sundays

Eckstrom-Columbus Library, 2-3 pm, (4 lessons) Feb 3, 10, 17, 24, 2019.  with Amber Frame.

 

If you would like to receive notification of schedule, please sign up for my announcements/newsletter.

Library Classes are free of charge and open to everyone.    

No experience required.  Wear loose fitting, comfortable clothes and flat, well-fitted shoes.

Bring water to drink.  Everyone can participate, even seated.

Tai Chi for Health is safe, effective, fun for anyone who is interested in learning about the ancient art of tai chi.   Known to improve balance, mental clarity, relieve pain, create overall feeling of well-being. Gentle movement.  Can be done in a chair. Qigong warm-ups and cool-downs, introducing 6 tai chi forms.

NOTE:  Please check our calendar (‘agenda’ view is easiest) for classes in the community, lead by one of our Tai Chi for Health Institute Certified Instructors.   Our goal is to make Tai Chi for Health accessible to everyone, regardless of circumstances.

Visit the library website for further details: https://pima.bibliocommons.com/events/search/index

AUTUMN: Metal Element Way of Tao

Fall is the season of harvest, a time to pull inward and gather together on all levels, a time to store up fuel, food, and warm clothing, a time to study and plan for the approaching stillness of winter. Everything in nature contracts and moves its essence inward and downward.Easing Into Autumn Leaves and fruit fall, seeds dry, the sap of trees goes into the roots. This is the time of the Metal element, the lungs, skin, nose, color white, pungent flavor, balanced emotions of joy, harmony, courage. Imbalances such as grief, sadness, and despair can be transformed with our conscious attention to our patterns and practices.

Foods: We become aware of the season’s abundant yet contracting nature. Choose more astringent foods (e.g. spinach and radish) with heartier flavors. Cooking methods involve focused preparation to supply greater energy required by cooler seasons. The essence of food is received through the sense of smell, with baked or sauteed dishes – concentrated foods to thicken the blood for winter. In general, cook with less water, lower heat, for longer periods of time. Include more sour (a little goes a long way) foods such as sourdough bread, sauerkraut, olives, pickles, leeks, aduki beans, salt plums, rose hip tea, vinegar, cheese, yogurt, lemons, limes, grapefruit, and the sour varieties of apples, plums, and grapes. To counter dryness, add a small amount of fresh soy products, spinach, barley, millet, pear, persimmon, loquat, seaweeds, almond, sesame seed, honey, eggs, and a little salt in cooking moistens dryness.

Connecting with the Earth. As we root our feet and open to receiving the earth’s nourishing energies, be mindful that the ground is becoming cooler now. Shoes should be warn when standing on cool ground. This includes indoors. Enjoy bare feet when the day is warm and the earth has been warmed by the sun.

What you can do:
Pressing back palms qigong; qi self massage – tapping the thymus gland, SSSSS healing sound, playing the Tiger movement.

Access your inner courage, integrity, happiness - Tiger frolic with healing sound

Access your inner courage, integrity, happiness – Tiger frolic with healing sound; qi self massage lung tops/cross forearms over heart.

Don’t know these practices yet?

Please join us at qigong and /or tai chi class.

September is National Fall Prevention Awareness Month

Exciting things happen in September as we ease into Fall,   in honor of National Fall Prevention Awareness Month.    2018 was a great line up of events throughout Arizona.   Where ever you live,  it is a great time to reach out to State and local  organizations, especially Falls Prevention Coalitions and Area Offices on Aging to take part in 2019 events.

Included in the awareness events:

I appeared on KGUN9  Morning Blend TV show,  September 6, watch now

I am presented at the Arizona Aging Well Conference in Phoenix,  September 21.  As well as in the evening at the Arizona Falls Prevention Coalition’s vigil for those who have succumbed to falls – “Light Up the Night”

Our team of certified Tai Chi for Arthritis and Falls Prevention (TCAFP) instructors were on-hand to answer questions and offer TCAFP demonstrations at numerous events in collaboration with Southern Arizona Falls Prevention Coalition, including:          click for   Falls Events Flyer

October continues the awareness raising.

October 26, 2018,  Arizona Falls Prevention Coalition hosts STAND UP to FALLS  Sypmosium and Community Event.  Keynote CDC Speaker:  Dr Janice Mark.   Co-sponsored by Master Trainer Heather Chalon, MPH/ Arizona Tai Chi for Health Institute community – offering a demo class and info table. Register Now

Culminating in hosting Dr Paul Lam,  Founder of the Tai Chi for Health Institute,  World Leader in Tai Chi for Health Programs – joining us from Sydney Australia to lead two Tai Chi workshops.   October 26,  Enhancing Sun Style 73 forms.  October 27-28,  Depth of Tai Chi for Arthritis and Falls Prevention.  Details.

Heather with Dr Paul Lam, TCHI Founder and Dr Richard Carmona, 17th US Surgeon General

Dr Lam coming to Tempe (Phoenix) AZ October 26-28 for two workshops. register for Dr Lam workshops

Thanks to our Sponsor Arizona Department of Health Services, and partner Arizona Falls Prevention Coalition (azstopsfalls.org).

Read more:  Falls are NOT a natural part of the aging process.  Programs such as the evidence based,  Tai chi for Arthritis for Fall Prevention program,  endorsed by the CDC, National council on Aging,  Arthritis Foundation, and more,   help millions of people every day to gain strength, balance, mobility, and friendships.   Locally instructors offer weekly classes designed to be safe, effective, and enjoyable.  Ask Master Trainer, Heather Chalon, MPH how you can participate in classes,  learn how to become a practice leader or instructor,  bring the program to your location.   heather@heatherchalon.com

Many people think falls are a normal part of aging. The truth is, they’re not. Most falls can be prevented—and you have the power to reduce your risk.

Exercising, managing your medications, having your vision checked, and making your living environment safer are all steps you can take to prevent a fall.

Every year on the first day of fall, we celebrate National Falls Prevention Awareness Day to bring attention to this growing public health issue. To promote greater awareness and understanding here are 10 common myths—and the reality—about older adult falls:

Myth 1: Falling happens to other people, not to me.

Reality: Many people think, “It won’t happen to me.” But the truth is that 1 in 4 older adults fall every year in the U.S.

Myth 2: Falling is something normal that happens as you get older.

Reality: Falling is not a normal part of aging. Strength and balance exercises, managing your medications, having your vision checked and making your living environment safer are all steps you can take to prevent a fall.

Myth 3: If I limit my activity, I won’t fall.

Reality: Some people believe that the best way to prevent falls is to stay at home and limit activity. Not true. Performing physical activities will actually help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health.

Myth 4: As long as I stay at home, I can avoid falling.

Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards such as clutter, throw rugs, and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs, and non-slip paint on outdoor steps.

Myth 5: Muscle strength and flexibility can’t be regained.

Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you’ve been a “couch potato” your whole life, becoming active now will benefit you in many ways—including protection from falls.

Myth 6: Taking medication doesn’t increase my risk of falling.

Reality: Taking any medication may increase your risk of falling. Medications affect people in many different ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.

Myth 7: I don’t need to get my vision checked every year.

Reality: Vision is another key risk factor for falls. Aging is associated with some forms of vision loss that increase risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision there are programs and assistive devices that can help. Ask your optometrist for a referral.

Myth 8: Using a walker or cane will make me more dependent.

Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.

Myth 9: I don’t need to talk to family members or my health care provider if I’m concerned about my risk of falling. I don’t want to alarm them, and I want to keep my independence.

Reality: Fall prevention is a team effort. Bring it up with your doctor, family, and anyone else who is in a position to help. They want to help you maintain your mobility and reduce your risk of falling.

Myth 10: I don’t need to talk to my parent, spouse, or other older adult if I’m concerned about their risk of falling. It will hurt their feelings, and it’s none of my business.

Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, finding a fall prevention program in the community, or setting up a vision exam.

6-Steps-to-Prevent-a-Fall