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Check here often to see what is happening, and to learn how you can become a part of this attractive, active community.

With current safety precautions in place in response to COVID-19, all community group activities are postponed until further notice. For the latest updates related to COVID-19 click on the link below.

Updates related to COVID-19

Breathe for Better Fitness

July 31, 2020

Has COVID-19 put a damper on your workout routine? You aren’t the only one. Even at Pisgah Valley, our wellness center has been closed for months leaving members and residents of our facility in need of guidance for at-home workouts. Posture, speed, proper weight and breathing technique can make or break a workout. Proper breathing keeps oxygen moving to your muscles and brain so you stay focused and feel good throughout your routine. Here’s how to catch the best breath for a specific workout.

Senior breathing technique
  • Cardio: “Muscles use oxygen to create energy,” says Pete McCall, director of fitness education for the Sports Club in Boston. If you’re not getting enough oxygen while doing cardio exercise, you won’t last long.” Posture is the key. Lengthen your spine to keep the airway open, then inhale through your nose, and exhale through your mouth. “When you slouch, you close off the trachea – which carries air to and from the lungs- and reduce oxygen flow,” McCall says.
  • Resistance or weight lifting: “It’s common for people to hold their breath during a resistance exercise, but holding your breath while exerting force increases your blood pressure,” McCall says. “You should be breathing with every movement.” Exhale during the lengthening phase. For example, during biceps curls, exhale as you perform the curl and inhale as you straighten your arm.
  • Stretching: “Breathing correctly while stretching allows more efficient elongation of muscle fibers,” McCall says. Breathing during a stretch should be slow, deep, and controlled, with inhalation and exhalation of equal duration. For example, during a seated hamstring stretch, sit with legs extended, back straight. Start with one or two deep breaths, then reach for your feet as you exhale. Lengthen your spine as you inhale, then exhale as you ease closer to your feet. “It takes 20 to 30 seconds for the nervous system to respond and allow muscles to relax,” McCall says. Breathe slowly throughout the stretch, moving deeper into the stretch as you exhale, then return to start.”
  • Yoga: Breathing is one of the top priorities for proper technique. In yoga, the practice places emphasis on matching your breath with your body movement. In vinyasa yoga, the technique is to breathe in and out deeply and smoothly through the nose while constricting the back of your throat. As you work through each pose your breath should match the change in movement.
  • Rowing: Whatever you do, don’t hold your breath. Breathe on the exertion or in the case of rowing, on the push out and inhale on the slide back in. Once you can match your breath and get into a type of cadence, you may notice your workout go very smoothly.
  • Running: The key is to breathe deeply and slowly. Some beginner runners may find this extremely difficult, but as time goes by and your runs become consistent you may find that your body will sink into a natural cadence. You will feel your upper body relax and your breath begin to slow down. Consequentially, you may find that your runs not only lengthen in distance and time but become more comfortable and enjoyable.

Remember that proper breathing can not only benefit you in your exercise routine, but also in everyday life. Breathing techniques can help control lower stress levels, calm the nervous system and clear the mind. So if your gym is still closed, be sure to try some of these breathing techniques while you work out in the safety of your own home. When it is time to get back to the studio for a group yoga class your body will be conditioned, your breath will be matched and your flow will move as if nothing was ever shut down.

How to Engage your Core and What that Really Means!

June 30, 2020

Have you ever been in a workout class or following along with a video and the instructor cues the group with, “engage your core,” and wondered exactly what that meant? The core is not just the group of muscles that people refer to as the abdominals. The core includes the back, abdominals, buttock and pelvic …Read More…

Joint Flexibility and Ways to Maintain It

May 29, 2020

The aging process can sometimes be a hard road to navigate with changes that take place within the body and mind, but maintaining an active lifestyle is one way to help cope with these changes. Maintaining a regular routine of body movement can help keep muscles toned, your heart conditioned and joints flexible. Whether quarantine …Read More…

Protect your Mental Health during Stay Home Orders

May 1, 2020

The current challenge of COVID- 19 not only makes us carry extra pressures to observe our overall exposure to the disease but we must socially distance ourselves. Not to mention, living in a retirement community like Pisgah Valley, you may feel even more pressure at this time. That means we can’t be in the physical …Read More…

Not all heroes wear capes!

April 3, 2020

Pisgah Valley retirement Community is grateful to all those essential workers who continue to man the front lines during the COVID-19 pandemic. To all of the physicians, nurses, healthcare workers, administrative workers, housekeepers, maintenance technicians, community chefs and too many more to list, we appreciate the sacrifice you make each and every day for our …Read More…

The Ever-changing World of Recycling

March 13, 2020

Each year at Pisgah Valley Retirement Community, we host a recycling review for the independent residents. This topic is always highly attended with members of the community ready to fire off questions of can this be recycled and can that be recycled? Over time, this has become an annual presentation because the world of recycling …Read More…

Memory Loss and External Causes

March 2, 2020

Most think memory loss is a natural progression in the aging process but this is not always the case. External factors can be the main contributors to memory loss. Throughout life annual wellness checks require assessing data such as blood pressure, weight, height, heart rate and oxygen levels. Depending on your age, the specific data …Read More…

Introducing Ageless Grace at Pisgah Valley Retirement Community

January 20, 2020

It’s never too late to begin. It’s never too early to start! What if someone told you there is an exercise class that anyone of any age and physical ability could participate in? What if someone told you that this class would not only engage the body but also engage all five functions of the …Read More…

Wellness Trends in 2020 for All Ages

January 2, 2020

Society has become tired, stressed and full of anxiety. More people report burn out from work than ever before and we all want to find effective ways to increase our quality of life rather than work ourselves to the bones. No matter the age of the person, this shift in society has proven to have …Read More…

Bring more Spirituality to your Home Environment

December 4, 2019

In your daily life there is so much think about and do. And then there are the holidays… The holiday season is a magical time of the year so why not focus on the spiritual side of things and less on the stressful to do’s? One easy way to incorporate more spirituality in to your …Read More…

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Pisgah Valley Retirement Community

6 Rhododendron Way
Candler, NC 28715