HBCOA 714.374.1524 • SENIOR CENTER IN CENTRAL PARK 714.536.5600 •  HOAG HEALTH & WELLNESS PAVILION 714.374.1578 • TRANSPORTATION 714.374.1742

Hoag Health & Wellness Pavilion

Hoag Health and Wellness Pavilion

State-of-the-art facility

The Senior Center in Central Park in alliance with Hoag features a state-of-the-art 5,600 sq. ft. fitness center, group exercise room, and dance room designed to meet the health and wellness needs of older adults living in and around Huntington Beach. There is a wide selection of cardiovascular, strength training, free weight and stretching equipment made by Star Trac and TechnoGym, as well as a variety of wellness screenings conducted by Hoag medical staff and partners.

 IMPORTANT UPDATE 

As of Tuesday, June 15th, Orange County has moved beyond the tier system.  With Covid-19 rates continuing to decline and with vaccination rates on the rise, the State is now lifting most Covid-19 restrictions, allowing the Senior Center to work towards re-opening its operations.  Summer classes are now in session at the Senior Center.   Classes held in-person are available for registration 14 days in advance and online classes are available for registration currently.  You can register online at HBSANDS.orgor in person at the Senior Center.  The Wellness Pavilion is currently open from 9am to 4pm, no reservations.  Checkwww.hbsands.org for class schedules and registration.  Social Services including transporation, home delivered meals, and care management are being provided.  Meals on Wheels Orange County distributes frozen meals from 11am – noon. For more information contact the Senior Center, 714-536-5600.

You can sign up for Covid-19 vaccine appointments at www.othena.com.  For updated vaccine information visit hbready.com

UPDATED GYM HOURS

Mon-Fri 8am - 5pm

Sat 8am - 12pm

*Call or see the front desk for new updates

 

Getting Back to Recreation Fun

We are so happy to be able to welcome back in-person classes and volunteering opportunities at the senior center while still providing and maintaining a safe and welcoming environment. Please take note of some general reminders to help make the transition back to open in-person recreation smooth for everybody:

  1. Please check-in at the front of the building at the pre–screening station. A volunteer will be stationed at the front before classes or gym appointments to assist you with your check-in and to answer any questions you may have.
  2. Please follow the new signage throughout the center for building entry and exit points, they may have changed since you last visited. This new layout is in place to prevent cross traffic, limit gathering, and promote safety for everybody in the building.
  3. Masks are required at all times while at the senior center including during activities and classes. This includes those who are fully vaccinated.
  4. Be patient while checking-in at the front of the center. It is a new process for everybody involved. Staff and volunteers are working diligently to be as efficient and conscientious of your time as possible. The screening procedures do take a little extra time.
  5. Be kind to each other, we all look a little different especially when wearing a mask and sunglasses so you may not be recognized right away wile checking-in. This is only a temporary challenge, but hurtful words or inappropriate attitudes are much more permanent and do not help promote a fun and active center environment.
  6. Have fun and enjoy your senior  activities while you are here. Through cooperation and community we will all be able to return to more normal functions and activities at the senior center soon.

Complimentary Presentations and Health Screenings Provided by Hoag as Scheduled

SEMINARS

  • Hypertension
  • Sun Exposed Skin Care
  • I'm turning 65, now what?
  • Mindfulness as Medicine
  • Vitamin D- Hype or a Reality
  • Last Treatment Options for Thyroid Cancer

HEALTH SCREENING

  • Blood Pressure Checks
  • Hearing Screening
  • Oxygen Screen
  • Glaucoma Screening
  • Individual Medical Consultation
  • Cataract Screening

These are just a few samples of our seminars and health screening to come. To register for a presentation or screening at Huntington Beach Senior Center in Central Park, please call 714.374.1578.

Hoag Lectures in August

Hoag Hospital

**Simple Steps to Achieving Your Best Heart Health
Monday 8/9 @ 1:30-2:30pm 353438-5A

Better Breathers
Wednesday 8/11 @12:00pm

**A Guide to Strength & Flexibility
Monday 8/2 @ 1:30-2:30pm
353382-5A

https://www.youtube.com/user/HoagHealth/

**in person at the Senior Center

Static Stretche vs. Dynamic Stretches

Stretching increases your range of motion and flexibility by making your soft tissues, such as muscles and ligaments, longer via decreased stiffness. Stretching is essential to improving your health, muscle tone, and most importantly, flexibility. It can also help improve your performance in your sport, help with soreness after exercise, and lower your chance of injury. There are two main types of stretches:

Static Stretches:
Static stretches are those in which you stand, sit, or lie still and hold a single position for a period of time, up to about 45 seconds. When you’re static stretching the muscles aren’t warmed up. It’s really more of a relaxation movement. So the better recommendation would be to do static stretching as part of the cool down process. A couple examples of static stretches are quadriceps stretch and seated hamstring stretch.

Dynamic Stretches:
Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety. This form of stretching improves speed, agility, and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Some examples of dynamic stretches can be torso twists, walking lunges, and leg swings.

Treadmill Safety

The treadmill is one of the many great cardio machines we have in the Wellness Pavilion. In order to optimally and safely make use of the treadmill, we have a few tips for you:

  1. Clip the emergency stop strap onto your shirt to prevent you from possibly walking too far back along the track.
  2. Stay as close to the bar as possible. You ideally want your belly button to line up with the two red lines on either side of the treadmill handles. If you hear squeaking from the machine, it is most likely because you are walking too far back on the track.
  3. Stick to a pace that you are comfortable with. Whether you are going for a jog, or would just like to go for an easy walk, stick to a speed that you feel you will be able to keep up with.
  4. When getting on and off the treadmill, keep in mind that the tract may move, even though the machine is off. Step up with caution and use the handles for extra support.

If you have any concerns or questions, feel free to ask a staff member!

Vitamin D Benefits

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

2 Benefits of Vitamin D

  • Vitamin D fights disease, reducing your risk of Multiple Sclerosis, according to a 2006 study published in the Journal of the American Medical Association. It has also shown to decrease your chance of developing heart disease, according to 2008 findings published in Circulation.
  • Vitamin D reduces depression. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

One can also get vitamin D through certain foods to ensure adequate levels of the vitamin. Some foods that contain vitamin D naturally include salmon, sardines, egg yolk, shrimp, fortified nut milk, and grass-fed dairy.

https://www.healthline.com/health/ food-nutrition/benefits-vitamin-d

Grilled Halibut with Tomato Avocado Salsa

fish_tomatoes

Ingredients

  • 2 six ounce halibut filets
  • extra virgin olive oil
  • kosher salt and freshly ground black pepper

For the tomato avocado salsa

  • 1 pint heirloom cherry tomatoes sliced
  • 1 avocado peeled, pitted and chopped
  • 1/2 shallot thinly sliced
  • 2 sprigs basil leaves only, slivered
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 teaspoons golden balsamic vinegar
  •  kosher salt and freshly ground black pepper

Instructions

  1. Pre-heat the grill on high heat. Drizzle the halibut filets with olive oil and season with kosher salt and freshly ground black pepper. Oil the grill with grapeseed oil then place the filets on the grill. Gently press the fish down on the grate and cook for 5 minutes on each side or until the fish is opaque and flakes easily.
  2. While the fish is cooking, add the sliced cherry tomatoes, avocado, shallot, and basil to a medium size bowl. Drizzle with the olive oil and golden balsamic vinegar and toss to coat. Season with kosher salt and freshly ground black pepper.
  3. Top the fish with the tomato & avocado salsa or try mango salsa for a sweeter taste.

Mistakes to Avoid When Eating a Plant-Based Diet

strawberry

Don’t over-process your food. Whole, minimally processed foods tend to have the most nutrition and confer the greatest health benefits. For example, choose a piece of fruit rather than fruit juice or a potato rather than potato chips.

Pattern matters
Focus on the entire dietary pattern rather than individual foods. For example, eating a few pieces of fresh fruit a day, but also eating a lot of fast food, may not benefit as much as someone who shifts their dietary pattern to include many more plants as well as fewer processed foods and foods prepared outside of the home.

Have a plan
Whole-food, plant-based diets require some advanced planning to make sure intake is adequate and to avoid nutrient deficiencies. There are loads of nutrients in plants, but if the selection is too narrow, or it does not include grains and legumes (or some animal products), it may be too low in protein and some vitamins and minerals.

Avoid the boredom trap
As is the case with any dietary program, if it is too restrictive over time, it may become less appealing. Mix it up with different recipes and dining out options. There’s even a new “fast food” option called Plant Power… wink wink.

Strength Workout for Older Adults

exercise_group

By: Karissa Gervais

Warm-Up
1 set; 10 reps each exercise

  1. High knee steps (can do in a seated position)
  2. Forward arm circles
  3. Backward arm circles
  4. Hip circles (right and left)
  5. Lateral lunges with overhead reach (can do in a seated positon)
  6. Wrist circles
  7. Internal/external hip rotations
  8. Seated Cat/Cow
  9. Seated/standing ankles ABCs

Work-out
2 sets; 10 repetitions

90 seconds of rest in between each exercise

  1. Squats or squat butt taps on chair *Hold a dumbbell for added resistance
  2. Bicep curl with dumbbell
  3. Dumbbell or resistance band row
  4. Dumbbell or resistance band chest press
  5. Calf raises
  6. Standing or seated knee to elbow

*Opposite knee to opposite elbow

Cool-down

1 set; hold stretch for 30-60 seconds

  1. Seated or standing hamstring stretch
  2. Quad stretch
  3. Arm across chest stretch
  4. Supine knees to chest
  5. Supine twist
  6. Seated or supine butterfly stretch
  7. Neck stretch

Home Dumbbell Workout from ACE Fitness

Fresh appetizing apple and brightly colored dumbbells tied with a measuring tape. Slight reflection, white background, focus on the apple

As always, use a weight that is comfortable for you and go at your own pace.

“The Dirty Seven” Full-Body Workout (Days 1 & 5)

In 20 minutes, complete as many rounds as possible of the following movements:

  1. Dumbbell front or goblet squats (rep range of 10-20)
  2. Dumbbell lateral raise (5-20 reps per arm)
  3. Dumbbell bicep curls (10-20 reps)
  4. Lateral or forward lunges (5-20 reps per side)
  5. Dumbbell overhead press (5-20 reps)
  6. Reverse crunch or plank (10-20 reps or 30-60 sec.)
  7. Glute bridges (10-20 reps)

Rest for 30-60 seconds before repeating the round.

 

Full-Body Workout (Days 3 and 7)

In eight minutes, complete as many rounds as possible of the following:

  1. Dumbbell Romanian deadlifts (8-20 reps)
  2. Dumbbell front raises - together or alternating (8-20 reps)
  3. Dumbbell chest presses or push-ups (8-20 reps)

Rest for 30-60 seconds before repeating the round.

At the end of the eight minutes, rest two minutes and then complete as many rounds as possible in eight minutes of the following:

  1. Dumbbell bent over rows (8-20 reps)
  2. Dumbbell Overhead Tricep Extensions (8-20 reps per arm)
  3. Seated shoulder press (8-20 reps)

Rest for 30-60 seconds before repeating the round.