Exersocial

Happy Easter to Everyone wish I could share these homemade lemon pies with all of you.
Enjoy your weekend with family or friends.
🐣😊🐣

Our Saint Patrick’s Day Party

Happy Saint Patrick’s Day to all.
Exersocial party celebrations today.

Lots of fun with Irish music favourites.
Class prizes won by
Pat McNamara $20 gift certificate for class
Louise McLean $20 gift certificate for class
Diane Brissette Mastercard $25 gift card

Our Pot of Gold Half & Half winners
Joe Bellizzi $85
Diane Pratt $85

Congratulations to all the winners !

Grateful to continue the journey

EXERSOCIAL – Fitness for Active Seniors

Staying active is one of the most important things you can do to maintain your health, independence, and quality of life as you age. Regular exercise helps improve balance, strength, mobility, heart health, and overall energy—while also reducing the risk of falls and injury.

Exersocial offers safe, supportive, and enjoyable fitness classes designed specifically for seniors. Each class provides a complete, well-balanced workout that focuses on functional movement and overall wellness.

Each class includes:
• Gentle warm-ups to prepare the body for movement
• Low-impact cardio to support heart health and stamina
• Strength and resistance training to maintain muscle and bone health
• Specialized balance exercises designed to improve stability and help with fall prevention
• Flexibility and mobility training to support joint health and ease of movement

Classes are live on Zoom and held twice a week on Tuesdays and Thursdays from 10:00 AM to 11:45 AM.

Classes are led by Dale Hammond, a Canfitpro Certified Older Adult Fitness Specialist and Personal Trainer with 15 years of experience working with seniors. Dale creates a welcoming and supportive environment where participants feel comfortable, motivated, and confident exercising at their own pace.

Registration:
March 15 – March 21

Classes Begin:
Tuesday, March 24

Session Fees (10 weeks):
• $134 – Two classes per week
• $67 – One class per week

Join us for a fun and supportive way to stay active, improve balance, and strengthen your body from the comfort of your home.

For registration and information, please contact:
Dale Hammond
Canfitpro Certified Older Adult Fitness Specialist
Personal Trainer
📞 514-213-6796

We all have pain in our lives, remember it is temporary.
You will get through it and be stronger.

Exersocial
Staying Strong as We Age:

Muscle & Bone Health

As we age, it’s normal for changes to occur in our muscles and bones.

The good news is that regular, safe movement can slow these changes and even improve strength and confidence at any age.

Muscle Health
• Small amounts of muscle loss can begin in our 30s.
• Muscle strength tends to decline more noticeably after age 50.
• After age 60, muscle loss can speed up if muscles are not regularly used.
Important:

Muscles respond to exercise at any age. Strength and resistance exercises help
maintain muscle, support balance, and make everyday activities easier.

Bone Health
• Peak bone strength is reached in early adulthood.
• Bone loss usually begins slowly in midlife.
• Women may experience faster bone loss around menopause.
• Bone loss can increase later in life for both men and women.
Weight-bearing and strengthening exercises help keep bones strong and reduce fracture risk.

Why Exersocial Classes Help

The standing strength, balance, and light resistance exercises we do in class are designed to:
• Support muscle strength
• Promote bone health
• Improve balance and stability
• Support independence in daily life
You don’t need heavy weights or intense workouts. Consistent, safe movement is what matters most.

Every class you attend is an investment in your strength, balance, and well being.

A new session of Exersocial on Zoom begins on March 17.

Be your best self, have fun, meet new people, have lunch outings as a group. Keep your independence.

Special balance classes, cardio, resistance training and flexibility.

Don’t wait, classes fill up quick.
For more information: Contact
Dale Hammond
[email protected]

Something to think about.

Exersocial
Why Balance Matters as We Age
Hello everyone,
I’m sharing this short info blurb from Exersocial on the importance of balance for older adults. Good balance helps us
stay independent, confident, and safe in our daily activities. As we age, balance can change due to strength loss,
vision changes, or reduced sensation in the feet — but the encouraging news is that balance can improve at any age
with the right exercises.
The information below highlights why balance matters and outlines simple, safe exercises that help reduce the risk of
falls and support everyday movement.

Balance in Seniors: Evidence-Based Guidance
Balance is essential for independence and fall prevention in older adults. Consistent, appropriate exercise can
improve balance at any age.
Why Balance Changes With Age
• Reduced leg and hip strength
• Changes in vision and depth perception
• Inner-ear (vestibular) changes
• Reduced sensation in the feet
• Medication side effects
• Lower activity levels
Key Components of Balance
• Muscle strength (especially legs and hips)
• Sensory awareness (vision, feet, body position)
• Coordination and reaction time
Recommended Balance Exercises
• Sit-to-stand from a chair
• Marching in place (with or without support)
• Weight shifts side to side
• Feet-together standing
• Heel-to-toe (tandem) standing or walking
• Single-leg stance (even a few seconds helps)
• Stepping forward, sideways, and backward
Safety Tips
• Use a chair or counter for support
• Wear supportive footwear
• Move slowly and with control
• Stop if dizziness or pain occurs
• Exercise 2–3 times per week for best results
Source: Johns Hopkins

Special Session on Balance

Begins next Tuesday on Exersocial Zoom
Registration takes place this week
Don’t miss out on helping yourself
Improve your balance and reduce fall
risks.
For more information I can be reached at
[email protected]

Dale Hammond

For those of you who are tired of the snow and the cold at this time called winter. Have heart, there is a reason we have it.

Nice picture of my Rosemere group from 2020 at Christmas. Many are still in my Zoom classes. Miss a lot of the others. We had a great group there too.