Fitness and Aging Well

Links, Bibliography, Resources, Notes
Reflections, Observations

Emphasis Upon a Fitness Lifestyle for Those Over 50
Exercise and Aging

Compiled and Indexed By

Michael P. Garofalo

June 20, 2005





Bibliography and Links
Fitness and Aging Well


Active Aging Tips and Suggestions
.   American College on Sports Medicine Active
Aging Partnership and Strategic Health Initiative on Aging.  

Ageless Body, Timeless Mind: The Quantuum Alternative to Growing Old.  By 
Deepak Chopra, M.D..  New York, Harmony Books, 1993.  Index, 342 pages.
ISBN: 0517592576.  

Aging and Exercise.  City of Gainsville, Florida.  

Aging and Fitness:  Jokes, Humor, Quips, Satire.   Complied by Michael P. Garofalo.

Aging, Exercise and Short Term Maximal Performance  23Kb.  

Aging - Health - DMOZ Directory

Aging Well
: Surprising Guideposts to a Happier Life from the Landmark Harvard
Study of Adult Development.   By George E. Vaillant, M.D..  Boston, MA, Little,
Brown and Company, 2002.  Index, 373 pages.  ISBN: 0316989363.  Three separate
groups of 824 persons were studied during their entire lives.  Dr. Vaillant provides
some summary analysis, and provides dozens of detailed case studies to illustrate
these summary observations.  Expanding upon Erick Erikson's Childhood and Society
(1950) model for the development of individuals, Dr. Valliant proposes that the six 
adult life tasks are: identity, intimacy, career consolidation, generatively, keeper of the
meaning, and integrity.   

Aging with Grace.  What the Nun Study Teaches Us about Leading Longer, Healthier,
and more Meaningful Lives.  Bantam, 2002.  256 pages.  ISBN: 0553380923.

Aligned, Relaxed, Resilient
:  The Physical Foundations of Mindfulness.   By Will Johnson.
Boston, Shambhala, 2000.  137 pages.  ISBN: 1570625182.  MGC.  

American Association for Retired Persons (AARP)   

AARP Research Center

American College on Sport Medicine     

American Council on Exercise    

American Geriatrics Society Complete Guide to Aging and Health.   By Mark E. Williams,
M.D..   New York, Harmony Books, Crown Publishers, 1995.   Information.  

American Senior Fitness Association   Links, resources, training, certification.  

America's Senior Choice

Ananda Yoga for Higher Awareness.  By Swami Kriyananda (J. Donald Walters).  Nevada
City, CA, Crystal Clarity Publishers, 1967.   Appendices, 159 pages.  ISBN:1565890787.

Anti-Aging - Health - Seniors - DMOZ Directory

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.  
By H. David Coulter.  Foreword by Timothy McCall.  Honesdale, Pennsylvania, 
Body and Breath, 2001.  Index, bibliography, appendices, 623 pages.  
ISBN: 0970700601.  MGC.  2002 winner of the Benjamin Franklin Award for
Health, Wellness and Nutrition.  

Ancient Way to Keep Fit.   Compiled by Zong Wu and Li Mao.  Translated by Song Luzeng,
Liu Beijian, and Liu Zhenkai.  Paintings by Zhang Ke Ren.  Foreward by Kumar
Frantzis.  Bolinas, California, Shelter Publications, 1992.  211 pages, glossary.  
ISBN: 0679417893.  Outstanding illustrations by Zhang Ke Ren.  MGC.

Anti-Aging Stress Reduction

Arthritis Therapy - Exercise - Tai Chi Chuan and Qigong   Bibliography, links,
notes, quotes, and references to medical studies.  23Kb.  

Awakening at Midlife.  A Guide to Reviving Your Spirit, Recreating Your Life, and 
Returning to Your Truest Self.   By Kathleen A. Brehony.  New York, Riverhead
Books, 1996.  Chapter endnotes, 373 pages.  MGC.  ISBN: 1573226327.  Encourages
us to work with our dreams, express ourselves in creative ways, enhance relationships,
meditate and prayer, honor the body, and expand consciousness.  

Awakening the Spine.  By Vanda Scaravelli.  The stress free new yoga that works
with the body to restore health, vitatlity and energy.  San Francisco, California,
Harper San Francisco,  1991.   Index, 191 pages.  MGC.  ISBN: 0062507923.  
Lots of encouraging words for senior yogis.   

Awareness Through Movement; Health Exercises for Personal Growth.  Easy to Do Health 
Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.   
By Moshe Feldenkrais.  San Francisco, Harper Collins, 1972, 1977.  173 pages.
ISBN: 0062503227.  MGC.   

Be an Outrageous Older Woman.   By Ruth H. Jacobs.  Perennial Books, 1997.
Revised edition.  320 pages.  ISBN: 0060952539.

Biomedgate - Aging

Breathing Techniques and Exercises   Links, bibliography, quotes, notes, resources.  

Bringing Yoga to Life:The Everyday Practice of Enlightened Living.   By Donna Farhi.
Harper San Francisco, 2003.  250 pages.  MGC.  Notes.  ISBN:  0060091142.

Center for Healthy Aging.   Oregon Health and Science University

Center for Healthy Aging Newsletter

Chen Style of Taijiquan

Chi Kung and T'ai Chi Chuan Bibliography and Links  

C'hi: The Power Within.   By Geoff Pike and Phyllis Pike.  Chi Kung Breathing Exercises
for Health, Relaxation and Energy.   Boston, Charles E. Tuttle Co., 1993.  Index, 272
pages.  ISBN: 0804830991.  A man in is 50's overcomes poor health and cancer through
the daily practice of Chi Kung and martial arts.  

The Complete Book of Isometrics:  The Anywhere, Anytime Fitness Book.  
By Erin O'Driscoll.  Hatherleigh Press, 2005.  200 pages.  ISBN: 1578261678.

The Complete Idiot's Guide to Walking for Health.  By Erika Peters.  Indianapolis,
Indiana, Alpha Books, Pearson Education Company, 2001.  Index,
293 pages.  ISBN: 0028640020.  MGC.  

Concepts of Leisure: Philosophical Implications.  By James F. Murphy.  Englewood Cliffs, 
New Jersey, McGraw Hill, 1974.  267 pages.  ISBN: 0131664395.

Diabetes - Exercise Therapy: Taijiquan and Qigong  

Distance Learning Resources for Aging Studies    

Eight Section Brocade Qigong    Eight Treasures Chi Kung (Energy Exercises for seniors)
By Michael P. Garofalo.   Instructions, notes, links, bibliography, quotations, and charts.  170Kb+.

Essential Spirituality: The 7 Central Practices to Awaken Heart and Mind.   By Roger
Walsh, M.D., Ph.D..  New York, John Wiley and Sons, Inc., 1999.  Index, bibliography,
306 pages.  ISBN: 0471330264.   VSCL.  The Seven Practices include: "1) Transforming Your
Motivation: Reduce Craving and Find Your Soul's Desire; 2) Cultivate Emotional
Wisdom: Heal Your Heart and Learn to Love; 3) Live Ethically: Feel Good by 
Doing Good; 4)  Concentrate and Calm Your Mind; 5) Awaken Your Spiritual Vision:
See Clearly and Recognize the Sacred in All Things; 6) Cultivate Spiritual Intelligence:
Develop Wisdom and Understand Life; 7) Express Spirit in Action: Embrace Generosity
and the Joy of Service."  

Exercise: A Guide from the National Institute on Aging and NASA.  An online book about
exercise for the older person.  

Exercise for Frail Elders.  By Elizabeth Best-Martini and Kim A. Botenhagen-Digenova.
Human Kinetics Publishers, 2003.  228 pages.  ISBN: 0736036873.

Exercise for Older Adults: ACE's Guide for Fitness Professionals.  By Richard T. Cotton,
Christine J. Ekeroth, Holly Yancy, and the American Council on Exercise.  Human
Kinetics Publishers, 1998.  230 pages.   ISBN: 088011942X.   

Fallproof!: A Comprehensive Balance and Mobility Training Program.  By
Debra J. Rose.  Human Kinetics Pub., 2003.  299 pages.  ISBN: 0736040889.

Fifty-Plus Lifelong Fitness - Senior Fitness and Health   

Fit for Life

Fitness Educators of Active Adults  

Fitness for Seniors: Amazing Body Breakthroughs for Super Health.  By
Frank K. Wood.  FC&A Publishing, 2004.  392 pages.  ISBN: 1890957755

Fitness Over Fifty: An Exercise Guide from the National Institue of Aging.
By the National Institute on Aging.  W.W. Norton and Co., 2003.  136 pages.
ISBN: 1578261368.

Five Animal Frolics Qigong.  Energy exercises for seniors.  Links, bibliography,
quotes and notes.   By Michael P. Garofalo.

Foundation for Health in Aging (American Geriatrics Society)    

Gentle Yoga: A Guide to Low-Impact Exercise
.   By Eudora Seyfer and 
Lorna Bell.  Celestial Arts, 1982.  144 pages.  ISBN: 0890876363.

Golden Tai Chi for Seniors   

Growing Old is Not for Sissies II: Portraits of Senior Athletes.  By Etta Clark.
Pomegranate Communications, 1995.  113 pages.  ISBN: 0876544782.

Growing Old: The Ultimate Freedom.  By Maxwell Jones, M.D..  New York, Insight Books,
Human Sciences Press, 1988.  Index, references, 116 pages.  ISBN: 0898854059.  
Dr. Jones, a British psychiatrist, and a leader in developing open-ended, democratic,
and progressive therapeutic and working groups, wrote this book in his early 80's.  In his
later years, he admits to being increasingly influenced by holistic, synergistic, Eastern,
mystical, intuitive, and open models of life and social relations.  He stresses the need for
older persons to be engaged with others in groups, discussion circles, therapeutic 
communities, continuing education, ashram types of residential retreats, and spiritual quests.  

Grow Younger, Live Longer: Ten Steps to Reverse Aging.  By Deepak Chopra, M.D., 
and David Simon, M.D.   New York, Harmony Books, 2001.  References, index,
289 pages.  ISBN:  0609600796.   Practical suggestions for improving your health and
enhancing chances for longevity by changing your perceptions and beliefs, getting deep 
rest, nurturing your body with healthy food, using nutritional supplements wisely,
using mind/body integration techniques, exercising, eliminating toxins, becoming more
creative, living with loving-kindness, and maintaining a youthful mind.   "The mind/body
techniques of tai chi and qigong are centuries old.  Their graceful slow movements
improve balance, flexibility and strength, enhancing both physical and mental well-being.
We encourage you to find a local tai chi or qigong class and use these beautiful movements
to awaken mind/body integration." p. 123.  

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.
By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive
recommended reading list, 316 pages.  ISBN: 0809295288.

Health and Fitness: Taijiquan and Qigong   Links, bibliography, quotes, notes. 

How to Feel Good As You Age: A Voice of Experience.   By John Barnett.  Acton,
Massachusetts, Vander Wyk and Burnham, 2000.  Index, bibliography, 346 pages.
ISBN: 1889242071.  Practical advice by a very active senior citizen from Seattle.
Good tips on planning, positive attitude, assertiveness, lifestyle changes, communicating
your needs, direct action to improve you life, social relations, spirituality, and managing
the details or life.    

Human Kinetics

Indoor Cycling, Stationary Bicycling, Spinning   Links, bibliography, resources, notes

International Council on Active Aging   Articles, information, news, links, research,
programs, publications, and resources.  

International Longevity Center

International Society for Aging and Physical Activity   

Inventing the Rest of Our Lives: Women in Second Adulthood.  By Suzanne
Levine.  Viking Adult Press, 2004.  272 pages.  ISBN: 0670033111.

It's Only Too Late If You Don't Start Now.  How to Create Your Second Life After 40.  
By Barbar Sher.  New York, Delacorte Press, 1998.   324 pages.  ISBN: 0385315058.  
Good advice and practical suggestions from a career counselor and psychologist on
how to free up time for your new life, examining and actualizing your dreams, and
creative living.  

Keiser Institute on Aging    

The Leisure Wasters.  By Connie O'Connor.  New York, A. S. Barnes and Co., 1966.
Notes, 174 pages.  No ISBN.  

The Longevity Strategy: How to Live to 100 Using the Brain-Body Connection.  By 
David Mahoney and Richard Restak, M.D.  John Wiley & Sons, 1999.  272 pages.
ISBN:  0471327948.  

Living Yoga:  A Comprehensive Guide for Daily Life.  Edited by Georg Feuerstein and
Stephan Bodian with the Staff of Yoga Journal.  New York, Jeremy Tarcher /Perigree,
1993.  Index, 290 pages.  ISBN: 0874777291.    

Martial Arts After 40.  By Sang H. Kim.  Turtle Press, 1999.   352 pages.  ISBN: 1880336294.

Mature Fitness Magazine   

National Institue on Aging

The New Anti-Aging Revolution: Stopping the Clock for a Younger, Sexier, Happier You.
By Ronald Klatz and Robert Goldman.  Basic Health Publications, 2003, 3rd Edition.
625 pages.  ISBN: 1591200695.

The New Love and Sex After 60.  By Robert Butler and Myrna Lewis.  Ballantine, 
2002, Revised Edition.  400 pages.  ISBN: 0345442113.

The New Ourselves, Growing Older:  Women Aging with Knowledge and Power.  
A Book for Women Over Forty.  By Paula D. Soress-Worters and Diana Laskin Stegal.
Illustrations by Roselaine Perkis.  New York, A Touchstone Book, Simon and Schuster,
1994.  Index, extensive resources guides, 531 pages.  MGC.  ISBN: 0671872974.
In cooperation with the Boston Women's Health Book Collective.  

The New Yoga for People Over 50: A Comprehensive Guide for Midlife and Older Beginners.
By Susa Francia.  Deerfield Beach, Florida, Health Communications, Inc., 1997.  Bibliography,
index, 286 pages.  ISBN: 1558744533.  I have found this book to be both informative and
inspiring.  It includes many good suggestions on using props in Yoga practice.     

Not Your Mother's Midlife: A Ten-Step Guide to Fearless Aging
.  By Nancy
Alspaugh and Marilyn Kentz.  Andrews McMeel Pub., 2003.  240 pages.
ISBN: 0740735241.     

Physical Fitness and Senior Citizens

Principles of Anatomy and Physiology
.  By Gerald J. Tortora and Nicholas P. Anagnostakos.
New York, Harper and Row Pub., 1990.  Sixth Edition.  956 pages plus index, glossary,
and appendices.  ISBN: 0060467045.  MGC.  This is a standard college textbook on
the subject.  

Older and Wiser: How to Maintain Peak Mental Ability for as Long as Your Live.
By Richard M. Restak, M.D..  Penguin, 1999.  272 pages.  ISBN: 0425165868.

Pilates: Links, Bibliography, Resources, Quotes, Notes

Pumping Iron Keeps Older Man in the Flow of Youth

Qigong and Taijiquan Bibliography and Links  Gentle exercises for seniors.  

Qigong (Energy Exercises) in Red Bluff, California.  Michael P. Garofalo, Instructor.

Relaxation and Taijiquan   

Senior Fitness Instructors - Certification   AFPAASFAISSA,  

Senior Fitness Test Manual.   By Roberta E. Rikli, and C. Jessie Jones.  Human
Kinetics Pub., 2000.   161 pages.  ISBN: 0736033564.

Senior Health - DMOZ Directory

Senior Journal Fitness and Exercise

Scholar Warrior: An Introduction to the Tao in Everyday Life.   By Deng Ming-Dao.  Harper
San Francisco, 1990.   Index, bibliography, 351 pages.  ISBN: 0062502328.

Senior Journal: Fitness and Exercise   Articles, links, information.  

Senior YogaFit Teacher Training Manual.  Redondo Beach, CA, YogaFit Training 
Systems Worldwide, 2004.  140 pages.  MGC.  

Sex Over 50
.  By Joel D. Block and Susan Crain Bakos.  Prentice Hall Press, 1999.
320 pages.  ISBN: 0735200580.

A Small Treatise on the Great Virtues: The Uses of Philosophy in Everyday Life.
By Andre Comte-Sponville.  Translated by Catherine Temerson.  A Metropolital
Owl Book, New York, Henry Hold and Co., 1996.  Index, chapter notes, 352 pages.
ISBN: 0805045562.   A wise and very readable discussion of the great virtues: 
politeness, fidelity, prudence, temperance, courage, justice, generosity, compassion,
mercy, gratitutde, humility, simplicity, tolerance, purity, gentleness, good faith, humor,
and love.  MGC.  

Solo Training: The Martial Artist's Guide to Training Alone.  By Loren W. Christensen.
Turtle Press, 2001.  304 pages.  ISBN: 1880336596.     

Staying Strong: A Senior's Guide to a More Active and Independent Life.
By Lorie A. Schleck.  Fairview Press, 2000.  160 pages.  ISBN: 1577490975.

Still Doing It
.  Edited by Joani Blank.  Down There Press, 2000.  288 pages.  
094020827X.  The sex lives of people 60-80 years of age.  

Strength Training for Seniors   Links, bibliography, quotes, notes, resources.  

Strength Training Past 50.  By Wayne L. Westcott, Ph.D. and Thomas R. Baechle.  
Ageless Athlete Series.  Human Kinetics Publishers, 1997.  231 pages.
ISBN: 0880117168.

Successful Aging.   By Robert L. Kahn, M.D., and John W. Rowe.  Dell, 1999.
288 pages.  ISBN: 0440508630.  

Sun Style of Taijiquan   Sun Lu Tang developed this style of Taijiquan after he was over 50
years of age.  This webpage includes links, bibliography, resources, quotes, and notes.  

Tai Chi Exercise Empowers Elders

T’ai Chi Ch’uan For Health and Self-Defense.  Philosophy and Practice.
By Master T. T. Liang.  Edited and with a foreword by Paul B. Gallagher.
Revised, expanded edition, 1977. New York, Vintage Books, 1974, 1977.
133 pages.  ISBN: 0394724615.  A man in his 50's with a grave illness takes up the 
practice of Taijiquan and regains his health and vitality.  He becomes a noted Tai Chi master 
and author, and lives to 102 years of age.  

Tai Chi for Diabetes  

T'ai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace
By Philip Bonifonte.  New Age Books, 2004.  216 pages.  ISBN: 1564146979.
Includes the Eight Section Brocade.  

T'ai Chi in a Chair: Easy 15 Minute Routines for Beginners.  By Cynthia W. Quarta.
Fair Winds Press, 2001.  240 pages.  ISBN: 193141260X.  

The Tao of Tai-Chi Chuan:  Way to Rejuvenation.   By Jou, Tsung, Hwa.   Edited by Shoshana
Shapiro.  Warwick, New York, Tai Chi Foundation, 1980.  263 pages.  First Edition.  
ISBN: 0804813574.  Excellent textbook.  A Third Edition is now available.  A man in 
his 50's overcomes his serious illness through the practice of Taijiquan, begins on a 
rigorous path of self development, becomes a noted Taijiquan master and 
teacher, and founds the Tai Chi Farm in the eastern US.   

Taijiquan and Qigong Bibliography and Links   

Toward a Psychology of Being
.   Abraham Maslow.  New Jersey, Van Nostrand, 
1962.  3rd Edition, Wiley, 1998.  320 pages.  ISBN: 0471293091.

The Tree of Yoga (Yoga Vrksa).  By B.K.S. Iyengar.  Edited by Daniel Rivers-Moore.
Boston, Shambhala, 1989.  Index, bibliography, glossary, 194 pages.  MGC.
ISBN: 087773464X.  After a long lifetime of yoga practice, yoga teaching, 
and yoga studies the creative yogi, Iyengar, provides some sage advice on 
the purpose and practice of Raja Yoga.    

29 Physical Fitness Tips for Seniors

Unified Fitness: A 35-Day Exercise Program for Sustainable Health.   By John Alton.
Hampton Roads Pub., 2002.   436 pages.  ISBN: 1571742247.

U.S. Administration on Aging

Valley Spirit Journal   A 60 year old man writes about his daily experiences with
gardening, yoga, taijiquan, qigong, strength training, meditation, and walking.  

The Virtues of Aging.   By Jimmy Carter.  New York, Ballantine/Random House,
1998.   140 pages.  ISBN:  0345428269.  

Vitality and Wellness.   By Stephan Rechtschaffen and Marc Cohen.  An Omega Institute
Mind, Body, Spirit Book.  New York, Dell Publishing, 1999.  Index, resources lists, 262
pages.  ISBN:  0440508681.   MGC.  Includes chapters dealing with techniques for 
becoming aware of stress, how to meditate, ideas for changing one's perspectives
about the passage of time, a discussion of retreats and quests, how play and laughter 
are critical to health and well being, and a presentation on developing a sound fitness
and nutrition program.  

Walking Fitness Activities

Walking: Links, Bibliography, Resources, Quotations, Notes

Walking: Qigong and T'ai Chi Ch'uan

The Way of Qigong: The Art and Science of Chinese Energy Healing.  By Kenneth S. Cohen.
Foreword by Larry Dossey.  New York Ballantine Books, 1997.  Index, notes, appendices, 
427 pages.  ISBN: 0345421094.  One of my favorite books: comprehensive, informative, 
practical, and scientific.

Way of Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind.  By Jacques
Moramarco and Rick Benzel.  McGraw-Hill/Contemporary Books, 2000.  256 pages.
ISBN: 0809225867.   

When I Am an Old Woman I Shall Wear Purple.   By Sandra Martz.  Papier-Mache
Press, 4th Edition, 2003.  312 pages.  ISBN: 1576010783.

Wild Goose Qigong   Energy exercises (Qigong) for seniors.  Links, bibliography, 
quotes, notes, movement lists.  

Willpower and Determination: Quotes, poems, links, bibliography

Women's Fitness

Yang Style of Taijiquan: Bibliography, Links, Notes, Quotes   A gentle movement
exercise for seniors.  

Yoga and You: Energizing and Relaxing Yoga for New and Experienced Students
By Esther Myers.  Boston, Shambhala,1997.  Index, 244 pages.  ISBN: 1570623201.  MGC.

Yoga for Men: Postures for Healthy, Stress-Free Living.  By Thomas Claire.  
Franklin Lakes, New Jersey, Career Press, New Page Books, 2004.  Index,
262 pages.  ISBN: 1564146650.   

Yoga for the Young at Heart: Gentle Stretching Exercises for Seniors.
By Susan Winter Ward and John Sirois.  Capra Press, 1994.  103 pages.
ISBN: 0884963764.  

Yoga for Your Spiritual Muscles.   A Complete Yoga Program to Strengthen
Body and Spirit.   By Rachel Schaeffer.  Wheaton, Illinois, Quest Books, 1998.  
194 pages.  Excellent black and white photographys by Adam
Mastoon and David S. Waitz.  ISBN: 0835607631.   MGC.  

Yogaflows: A Dynamic and Fluid System to Transform Your Yoga Practice.
London, Firefly Books Ltd., 2003.  Index, glossary of postures, 144 pages.
ISBN: 1552976874. MGC. 

Yoga: Guides, Links, Bibliography, Resources, Quotations, Notes  

Yoga, Red Bluff, California - Michael P. Garofalo   

Yoga: The Path to Holistic Health
.  By B.K.S. Iyengar.  London, Dorling Kindersley,
2001.  Glossary, index, 416 pages.  ISBN:  0789471655.  Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specific health
problems.  The renowned Yogacharya B. K. S. Iyengar was born in India in 1918.  MGC.  

Yoga: The Spirit and Practice of Moving into Stillness.   By Erich Schiffmann.  New York,
Pocket Books, Simon and Schuster, 1996.  357 pages.  ISBN: 0671534807.  MGC.





Quotations on Aging


Tips for a successful exercise program:

1.  Make a realistic assessment of your current physical fitness condition.
2.  Start off slow and be patient.
3.  Include exercises for improving your aerobic capacity, your strength, 
     and your flexibility and range of movement.
4.  Establish and maintain your exercise program.  Develop a positive habit for exercise.
5.  Find exercise activities that your enjoy.  Vary your exercise rountines.
6.  Enjoy exercise activities with others, but don't depend upon others to exercise.
7.  Be realistic about your exercise goals in the long run.  


"But who you are is not a concept in the sky, and it's not a record of you accomplishments
either.  The most original and creative side of you can re-emerge only when you get time
of your own, free time, wide-open time, uncommitted time, time in which to go after dreams
or do absolutely nothing if you choose.  Without it you can't have a self."
-  Barbara Sher, It's Only Too Late If You Don't Start Now, 1998, p 228



"America is growing older at an unprecedented rate. The number of people 65 and older is 
larger than ever before, and those 85 and older constitute the fastest growing segment of the 
population. When the baby boom generation enters its senior years, between 2010 and 2030, 
it is projected that one in five Americans will be over 65."
-  American Geriatric Society,  What is Geriatrics?



"Ten Ways to Inspire People to Keep Fit:  Be a role model; make fitness fun; be both active
and productive; make workouts short and sweet; extol the benefits; train for a charity event
together; set short-term goals; offer to be a workout partner; use inspirational music; don't 
preach, lecture or nag. "
American Council on Exercise




"So far as motivational status is concerned, healthy people have sufficiently gratified
their basic needs for safety, belongingness, love, respect and self-esteem so that 
they are motivated primarily by trends to self-actualization (defined as ongoing
actualization of potentials, capacitates and talents, as fulfillment of mission (or call,
fate, destiny, or vocation), as a fuller knowledge of, and acceptance of, the person's
own intrinsic nature, as an unceasing trend toward unity, integration or synergy within
the person. .. These healthy people are there defined by describing their clinically observed 
characteristics.  These are:
1.  Superior perception of reality.
2.  Increased acceptance of self, of others and of nature.
3.  Increased spontaneity.
4.  Increase in problem-centering.
5.  Increased detachment and desire for privacy.
6.  Increased autonomy, and resistance to enculturation.
7.  Greater freshness of appreciation, and richness of emotional reaction.
8.  Higher frequency of peak experiences.
9.  Increased identification with the human species.
10.  Changed and improved interpersonal relations.
11.  More democratic character structure.
12.  Greatly increased creativeness.
13.  Certain changes in the value system."

Toward a Psychology of Being.   Abraham Maslow.  New Jersey, Van Nostrand, 
1962.  3rd Edition, Wiley, 1998.  320 pages.  ISBN: 0471293091. pp.23-24



Don Miguel Ruiz's " Four Agreements":
1. Be impeccable with your word.
2. Don't take anything personally.
3. Don't make assumptions.
4. Always do your best. 



"With 3.3 million residents age 65 and older, California is home to the largest elderly population 
in the United States. This age group is expected to have an overall 112 percent increase between 
1990 and 2020."
CSU Sacramento Gerontology Program



"An estimated 13.4 million Americans practice yoga or other mind-body
exercises such as tai chi, according to a 2003 survey by the Sporting
Goods Manufacturers Association.  Of those, an estimated 1.6 million
were 55 or older."
-   Red Bluff Daily News, 8 Feb 2005, 6A.








Michael P. Garofalo's E-Mail

Red Bluff, Tehama County, North Sacramento Valley, California


Valley Spirit T'ai Chi Ch'uan Club

Red Bluff, Tehama County, North Sacramento Valley, Northern Central California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Willows, Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.

Valley Spirit Fitness and Well Being Practice and Studies Journal






Paths to Fitness and Well Being

T'ai Chi Ch'uan - Internal Marital Art

Qigong - Energy Cultivation




The Spirit of Gardening



© Green Way Research, Red Bluff, California, 2005

Brief Biography of Michael P. Garofalo




Paths to Fitness and Well Being

































































































Alphabetical Subject Index


Cloud Hands Website
Taijiquan, Qigong, Taoism, Classics, Weapons: Sword and Staff

Fitness and Well Being Website

      Gardening, Meditation, Walking, Yoga, Strength Training,
      Fitness for Older Persons, Aerobics, Relaxation  

The Spirit of Gardening

2,700 Quotes Arranged by 130 Topics, History, Guides,
     Psycho-Spiritual Aspects of Gardening 


Green Way Research
Online Publishing, Research, Indexing, and Services
     By Michael P. Garofalo
     Red Bluff, California 


Web Guides, Bibliographies, Links, Directories, Quotes, Notes


Alphabetical Subject Index


Above the Fog  -  Zen Poems   

Aging Well   

Alphabetical Subject Index to the Cloud Hands Website   

Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs

Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung      

Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

The Bear: The Five Animal Frolics (Wu Qin Xi)    

Bibliography - Ch'i Kung

Bibliography - Taijiquan     

Bird - Five Animal Frolics (Wu Qin Xi)

Blog - Valley Spirit Journal by Michael P. Garofalo

Breathing and Taijiquan     

Breathing and Yoga    

Breathing Practices: Bibliography, Links, Resources, Quotes    


Buddhism and Martial Arts    

Buddhist Ethics

California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information

Charkas (Energy Centers of the Subtle Body)

Chan Ssu Chin - Silk Reeling    

Cheng Man-Ch'ing  (1901-1975)    

Chen Style T'ai Chi Ch'uan     

Ch'i - Breathwork  

Chih - Taiji Ruler

Ch'i or Qi

Ch'i Kung: Bibliography and Links    

Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California   

Chinese Massage

Ch'i or Qi and Taijiquan     

Classes, Valley Spirit Taijiquan, Instructional Program

Classics of T'ai Chi Ch'uan     

Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung     

Cloud Hands T'ai Chi Ch'uan Journal     

Concrete and Visual Poetry     

Confucius (K'ung Fu-tzu)  (551 - 479 BCE)    


Crane - Bird - Five Animal Frolics (Wu Qin Xi)

Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan   

Cuttings: Short Poems by Michael P. Garofalo  

Cuttings: Above the Fog  

Dance and Taijiquan       

Dayan - Wild Goose Qigong

The Deer: The Five Animal Frolics (Wu Qin Xi)    

Diabetes Therapy - Exercise: Taijiquan and Qigong   

Direction of Movements in Taijiquan and Qigong

Disclaimer of the Cloud Hands Website  

Eight Section Brocade Ch'i Kung       

Eight Silken Treasures Qigong    

Eight Trigrams and Taijiquan          

Embrace the One - Zhan Zhuang - Standing Like A Tree

Emptiness in Full Bloom    

Entering Tranquility (Ru Jing) Meditation      

Exercise - Diabetes Therapy - Taijiquan and Qigong   

Feedback, Kudos and Reviews for the Cloud Hand's Website     

Fitness and Well Being    

Fitness for Older Persons     

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Five Precepts of Buddhism     

Five Elements (Wu-Xing) and Taijiquan   

Five Stepping Movements of Taijiquan    

Flexibility and Stretching     

Five Elements (Air, Earth, Fire, Water, Metal)


Flowers in the Sky     

Gardening: Quotes, Poems, History, Sayings

Gardening: Quips and Maxims by Michael P. Garofalo

The Four Gates: Grasping the Sparrow's Tail    

Michael P. Garofalo's Biography

Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice    

The Goddess - Quotations, Poems, Sayings, Prayers, Songs    

Goose - Bird - Five Animal Frolics (Wu Qin Xi)  

Goose - Wild Goose Qigong             

Grasping the Sparrow's Tail          

Green Way Research        

Green Way Research - Taijiquan and Qigong       

Green Wizard 

Gu Shen Taijiquan Journal     

Gu Shen (Valley Spirit) Taijiquan Instructional Program

Haiku and Short Poems     

Hatha Yoga

Health and Fitness - T'ai Chi Ch'uan    

Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan   

Index to the Cloud Hands Website

Instructional Program, Valley Spirit T'ai Chi Ch'uan    

Journal - Valley Spirit Journal by Michael P. Garofalo

Kriya Yoga    

Kudos for the Cloud Hands Website

Kundalini (Coiled Serpent) Energy

Kwang Ping Taijiquan of Kuo Lien Ying     

Labyrinths and Mazes

Links and Bibliography: Qigong    

Links and Bibliography: Taijiquan       

Long Form 108 Yang Style Taijiquan     


Master Chang San-Feng  (circa 1350)       

Master Cheng Man-Ch'ing  (1901 - 1975)    

Master Han Shan  (circa 750)    

Master Kuo Lien Ying   (1895-1984)     

Master Sun Lu-Tang  (1861-1932)   

Master Yang Cheng-Fu  (1883-1936)   

Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character

Meditation - General

Meditation and Breathing

Meditation and Walking    

Meditation Instructor: Michael P. Garofalo in Red Bluff, California        

Meditation Methods and Techniques  

Meditation Quotations    

Meditation - Standing Like A Tree  

Meditation - Wu Ji - The Edge of Emptiness  

Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice    

Minding the Breath

Months of the Year: Quotes, Poems, Links     

Movement Direction Instructions for Taijiquan and Qigong Forms

Moving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information

Nature Mysticism   

Nine Movement Temple Ch'i Kung Exercise Set

Oak Tree in the Courtyard    

Old Cloud Hands Website

Older Persons Exercise and Wellness Programs   

Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information   

Original Cloud Hands URL    

Original Waving Hands Like Clouds URL    

Photography - Valley Spirit Photography Gallery    

Pilates: Links, Bibliography, Resources, Quotes, Notes

Pranayama: Breathing Techniques from Yoga     

Private Instruction by Michael P. Garofalo, Instructional Programs

Pulling Onions: The Quips and Maxims of a Gardener

Push Hands - T'ui Shou   

Qigong: Bibliography and Links    

Qigong - Breathwork

Qigong, Ch'i Kung - Chinese Mind-Body Exercises

Qigong Instructor: Michael P. Garofalo in Red Bluff, California        

Qigong Ruler - Taiji Chih

Qigong Walking      

Qi or Ch'i and Taijiquan     

Raja Yoga

Red Bluff, Valley Spirit Taijiquan Instructional Program    

Red Bluff, California, Qigong Classes

Red Bluff, California, Yoga Classes     

Relaxation and Taijiquan     

Resolve, Will. Willpower, Self Control, Self Discipline   

Reviews of the Cloud Hand's Website     

Ruler - T'ai Chi

Self Control, Self Mastery, Choices, Will Power    


Senior Citizens Fitness Programs  

Senior Fitness - Red Bluff, CA

Sensing Hands: Push Hands - T'ui Shou   

Shoong, Sung, Song  - Loose, Relaxed, Open, Yielding, Responsive     

Short Form, Yang Style, Beijing Simplified 24

Silk Reeling    

Simplified 24 From, Yang Style       

Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan

Soulful Gardening

Speaking to the Spirit Meditation

The Spirit of Gardening    

Staff Weapons: Jo, Bo, Can, Staff, Spear    

Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

Standing Like A Tree - Zhan Zhuang

Standing Meditation (Wu Ji)

Sticking Hands - T'ui Shou   

Stork - Bird - Five Animal Frolics

Strength Training    

Stretching and Flexibility

Subject Index to the Cloud Hands Website

Sun Lu-Tang   

Sun Style T'ai Chi Ch'uan     

Swordsmanship and T'ai Chi Ch'uan     

T'ai Ch'i Classics      

Tai Chi for Arthritis

Tai Chi for Diabetes

T'ai Chi Ch'uan: Bibliography and Links     

T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops      
Northern California, Oregon, Washington, and British Columbia

T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California      

T'ai Chi Ch'uan, Red Bluff, CA  

T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style     

T'ai Chi Ch'uan: Links and Bibliography      

T'ai Chi Ch'uan Staff     

T'ai Chi Ch'uan Sword (Jian)     

T'ai Chi Ruler - Chih

Taijiquan: Bibliography and Links      

Taijiquan - Breathwork

Taijiquan Classics      

Taijiquan For Good Health, Fitness and Vitality         

Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California        

Taijiquan Jian (Sword)     

Tantric Yoga

Taoism, Nature Mysticism, Alchemy      

Temple Qigong - A Nine Movement Exercise Set     

Thirteen Postures: 8 Gates and 5 Steps                  

Thirteen Treasures Walking Qigong       

The 300 Missing Poems of Han Shan      

The Tiger: The Five Animal Frolics (Wu Qin Xi)    

Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan

Tree Qigong - Zhan Zhuang - Standing Like A Tree   

Trees - Quotations, Poems, Lore, Wisdom  

Trees - Lore, Magick, Myths, Magick

24 From, Yang Style, Standard       

Valley Spirit Fitness and Well Being Website   

Valley Spirit Idea

Valley Spirit Journal by Michael P. Garofalo     

Valley Spirit Labyrinths  

Valley Spirit Photography Gallery    

Valley Spirit T'ai Chi Ch'uan Club        

Valley Spirit Taijiquan Instructional Program

Valley Spirit Taijiquan and Qigong Journal by Michael P. Garofalo       

Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools

Vitality, Health and Qigong   

Walking and Labyrinths

Walking and Taijiquan     

Walking - General Fitness Exercise

Walking - Quotations     

Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information 

Waving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Wild Goose Qigong

Will Power, Self Control, Self Mastery, Choices, Strength of Character   


Wu Ji - Standing Meditation   

Yoga Class, TFFC, Red Bluff, CA

Yang Style Taijiquan Long Form 108 Movements     

Yang Style Taijiquan Short Form 24 Movements       

Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou   


Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo

Yoga - Breathwork   

Yoga - Hatha   

Yoga - Kriya     

Yogalates: Links, Bibliography, Resources, Quotes, Notes    

Yoga - Red Bluff, CA

Yoga -Tantric

Yoga-Taiji Index

Zhan Zhuang - Standing Like A Tree

Zen/Chan Buddhist  Poetry       

Zen Buddhist Quotations   



Valley Spirit T'ai Chi Ch'uan Club

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber, 
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.


February 1, 2005


Green Way Research   

Valley Spirit T'ai Chi Ch'uan

Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung     
















Older Persons Fitness, Exercise, Strength Training, Tai Chi, Qigong, Personal Trainer
Senior Fitness, Exercise, Yoga, Taijiquan, Chi Kung, Yoga, Pilates, Meditation, Walking
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation, Yoga
Senior's Fitness, Exercise, Strength Training, T'ai Chi Ch'uan, Qigong, Yoga, Meditation
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75 Fitness
Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Grandmother, Grandfather, Older, Elderly, Great Grandmother, Great Grandfather
Aging, Aged, Old, Senior, Seniors, Octogenarian, Old Ones, Elder, Elders, Senior
Golden Years, Codger, Codgers, Old Man, Old Woman, Patriarch, 
Matriarch, Oldster, Golden Ager, Old Timer, Geriatrics, Gerontology, 
Retired Person's Fitness, Retirees, Retirement, 
Retiree Fitness, Senior Fitness, Seniors' Fitness
Easy Workouts, Light Exercise, Mild Exercise, Moderate Exercise
Hatha Yoga, Raja Yoga, Fitness Yoga, Pilates, Mat Exercises, Mindfulness Exercises
Fitness, Exercise, Strength Training, Tai Chi, Taijiquan, Chi Kung, Qigong, Yoga, Meditation, Walking
Personal Instruction, Classes, Lectures, Workshops, Seminars, Training, Lessons Group Instruction

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber, 
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.