How We Move Summary 6/22/2024

Senior Empowerment Seminars – 6/22/2024 Summary


How We Move Every Day

Speaker: Susan Boreliz, Community Engagement, Diablo Ballet


As with any new exercise or movement regime you might consider, please consult with your trusted health and/or fitness care provider(s).


Susan is not providing health care nor treatment recommendations. Information shared in this document is for informational/inspirational purposes only. If you participate in any classes, pre-recorded videos, or third-party websites, please be aware of your limitations and capabilities.


  1. Measure your fitness level – It’s all about that base(line).

Record your pulse rate before and right after walking 1 mile; how many minutes to walk the mile? How many standard (or modified) pushups and sit-ups you can do at a time. Check the range of motion in your neck, hips, knees, ankles, shoulders and elbows. How far can you reach forward while seated with your legs in front of you?


  1. Design your fitness program by thinking about your fitness goals, gathering equipment, and making a balanced routine. Having clear goals can help you measure your progress and stay motivated. Put it on paper. A written plan may help you stay on track. Start slow and go forward slowly; build different activities into your daily routine.


  1. Consider the following: Who do you like to exercise with (yourself or a group?); What activity inspires the most movement and what materials or classes do you need?; Where do you prefer to exercise – at home, outdoors, or at a gym?; When do you notice you have the most energy during the day? Record that time, as that’s when it could be best to exercise.; and How: Do you need a ride to you class? Do you need a refresher class first? Remember (or discover) how best you learn (i.e., hearing instructions, reading instructions, or a combination of hearing and reading, etc.).


  1. How much is enough? Aim for at least 150 minutes of moderate aerobic activity per week, plus two strength training sessions. Everyone loses muscle mass as one ages (i.e., sarcopenia), and weight training can help preserve it. For even more health benefits, get 300 minutes a week or more of moderate aerobic activity.


  1. Allow time for recovery. Many people start fitness programs with a lot of energy. To avoid giving up too early, plan time between sessions for your body to rest and recover. Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break.  flexible. It’s fine to take a day or two off.


  1. Try to get a D.O.S.E (dopamine, oxytocin, serotonin, and endorphins) every day. Dopamine, oxytocin, serotonin and endorphins are considered happy hormones or feel-good hormones that will help reduce stress and anxiety and trigger pleasure, joy, bonding and trust. D.O.S.E. can be achieved by exercising, going outdoors, cooking, listening to music, laughing and gathering with friends, etc.


Additional resources and references are available below. Let us keep moving, stay active  and stay happy and healthy for a long time to come.


Suggested Website Resources:


Suggested Local In-person Classes or Centers:


Class: Dance for Parkinson’s at DIABLO BALLET

Instructor: Diablo Ballet Certified Staff

When: Sundays ongoing (all abilities & drop-ins welcomed) 1:30pm – 2:30pm

Location: Ace Dance Academy – 1825 Mt. Diablo Blvd., Walnut Creek

Phone: (925) 943-1775 ext. 2 | Email:

Special Note: No dance experience is required and class is free.


Classes: Adult Health & Fitness classes (including Chair Yoga and Strength Training)

Walnut Creek Arts & Recreation | Phone: (925) 295-1490 | Email:


Class: Pilates Instructor: Karen Lapointe | Phone: (925) 708-6859


Class: Pilates Instructor: Ivy Noceto | Email:


Class: Tap for Seniors Instructor: Susan Boreliz | Email:


Gym Membership:

Medicare Memberships | Life Time Fitness in Walnut Creek


Suggested Online Classes and Other Resources:


John Muir Exercise Program:


Kaiser Fall Prevention (Self-Help):


Meals on Wheels Diablo Region (MOWDR):


Sit and Be Fit |


Miranda Esmonde-White – Essentrics |


Stress Management Center:


Senior Alternatives |


Choice in Aging |


Michael J. Fox Foundation |


Mobility Matters [for potential volunteer transportation]

Contact: David Benet | Email: | Phone:(925) 284-2215


Suggested Books for Inspiration (available at your local Library!):



THE BODY KEEPS THE SCORE by Bessel Van Der Kolk, M.D.

EXERCISED by Daniel Lieberman

ANTIFRAGILE by Nassim Taleb


THE ARTIST’S WAY by Julia Cameron


Message from Susan Boreliz: Keep Moving! What’s Your Next Move?