Care of Music Teachers

Something New is a-Coming

You cry and you scream and you stomp your feet and you shout. You say, “You know what? I’m giving up, I don’t care.” And then you go to bed and you wake up and it’s a brand new day, and you pick yourself back up again.Nicole Scherzinger

Wellness seeks more than the absence of illness; it searches for new levels of excellence. Beyond any disease-free neutral point, wellness dedicates its efforts to our total well-being – in body, mind, and spirit. Greg Anderson

 

key-2114313_1920

What is that saying? “When you point one finger, there are three fingers pointing back at you.” Or if you prefer the biblical reference (Jesus), “Don’t focus on the speck in your brother’s eye while ignoring the log in your own eye.”

Increasingly common, I find that our colleagues in music education do not model habits of good health and work/personal life balance. All fingers point at both my wife and I, as when we were at the pinnacle of our full-time careers (prior to retiring in 2013), teaching strings grades 3-12 in multiple buildings, preparing for concerts and festivals, designing curriculum, producing musicals, running marching bands, etc. often felt like a “runaway train ride” — a stressful 24/7 schedule with the two of us squeezing in time to meet for dinner in between our after-school rehearsals, and later “falling into bed” to snatch 5-6 hours of sleep, three to four days per week, ten months a year.

That said, I “see” little research, pre-service or in-service training, or even online dialogue about the wellness problems associated with our profession:

  • Overwhelming workload, long hours, and challenging classroom situations
  • Inconsistent hydration and consumption of a balanced diet
  • Irregular amounts of daily aerobic physical exercise
  • Insufficient quantities (length, depth, and frequency) of rest and sleep
  • Infrequent use of sick days or vacations as needed for restorative health
  • Misuse of the voice at work
  • Inadequate hearing conservation and protection from over-exposure to sound
  • Deficient scheduling of opportunities for mindfulness, meditation, and/or reflection
  • Deprivation of personal outlets for creative self-expression (not related to the job)
  • Lack of time to explore hobbies, interests, and socialization with family, friends, and loved ones

With the simplistic title of “Care,” blogs archived within the new section of this blog-site here will dive into these issues, remedies towards fostering a better “life balance,” and suggestions for the development of a self-care plan. Quoting from the timely article in the June 2019 issue of NAfME Music Educators Journal, “Health and Wellness for In-Service and Future Music Teachers” by Christa Kuebel, “Those in our profession need to increase awareness of the prevalence of stress and mental health concerns in music education.” We need to address methods for reducing job-related depression, anxiety, stress, loneliness, feelings of impotency, and “burnout,” which can lead to negative student outcomes, lowered professional standards, absenteeism, illness, and teacher attrition.

 

model-pillow-sleep-sleepwalking_2373534_1920_Engin_Akyurt

Definitions of Wellness

A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity. — The World Health Organization

A conscious, self-directed and evolving process of achieving full potential. — The National Wellness Institute

According to the Student Health and Counseling Services of the University of California, Davis Campus, “wellness” is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness; it is a dynamic process of change and growth.”

8 dimensions of wellness

Further elaboration of their eight dimensions of wellness is provided here:

  • Occupational
  • Emotional
  • Spiritual
  • Environmental
  • Financial
  • Physical
  • Social
  • Intellectual

They conclude: “Each dimension of wellness is interrelated with another. Each dimension is equally vital in the pursuit of optimum health. One can reach an optimal level of wellness by understanding how to maintain and optimize each of the dimensions of wellness.”

 

runner-1814460_1920_skeeze

It’s Time to Bring on the “Experts”

Even though I would have told you “I am loving every moment of it” during my 35+-year career in music education, I would be the last person anyone should turn to for helpful advice on self-care. I cannot say I ever “practiced what I preached” lectured to my music students on taking care of themselves physically, mentally, emotionally, and socially. So, for this forum, we will bring in leading authorities and even a few “frontier blazers” who have agreed to share new ideas in alleviating “the problem,” so well defined in the MEJ article by Christa Kuebel:

Music education has been shown to be a field in which stress and burnout are common. We must address this difficult realization in order to make changes for the health and success of our current and future teachers. Our concert seasons will continue to come and go, and our responsibilities will not decrease in number, but taking time to consider how to take care of ourselves may allow us to fulfill our responsibilities in safe and effective ways throughout our entire careers.

“Health and Wellness for In-Service and Future Music Teachers” by Christa Kuebel

 

breakfast-1804457_1920_Einladung_zum_Essen

Coming Soon…

Already, we have found a wealth of people who have perspectives and “prescriptions” that may help. We are anticipating future submissions from (or reviews of) the following self-care advisors:

  • Aforementioned MEJ article, teacher self-care assessment, and excellent bibliography by Christa Kuebel
  • Contributions by Lesley Moffat including her book I Love My Job, But It’s Killing Me and details about her Band Directors Boot Camp, “Music Teacher Mojo Meter,” and her website “Building Better Band Programs Without Burning Out”
  • Recommended by NAfME member Jennifer Dennett, the book Exhausted – Why Teachers Are So Tired and What They Can Do About It by Paul Murphy, who also has an extensive website and other books on “teacher habits”
  • Future wellness research and writings by Theresa Ducassoux, who has been accepted into the Google Innovator Academy, a program for teachers to work on tackling challenges in education
  • Survey of “prioritizing teacher self-care” articles posted by Edutopia
  • Other online sources

 

zumba-4333580_1920_arembowski

This is Where YOU Can Help!

If you find something interesting, please comment on it at this forum, or send an email to paulkfox.usc@gmail.com.

PKF

 

Photo credits (in order) from Pixabay.com

 

© 2019 Paul K. Fox

The Importance of Music Education

One Teacher’s Views on the Advocacy of Music in the Schools

Here are partial transcripts, excerpts, and commentary about this blogger’s perspectives on the value and benefits of music education, paraphrased from the program The Edge, produced by the Peters Township High School On-Air Talent class: Episode No. 45, “The Importance of Music Education,”https://archive.org/details/The_Edge_-_Episode_45_-_The_Importance_of_Music_Education

 

The Edge Episode 45

 

music-1781579_1280_GDJOver the years, I have been a strong advocate of equal-access to music and the arts as an essential part the education of all children. This blog will give me an opportunity to put a lot of my thoughts in one place. I am aware that there are many people “out there” who offer the premise that studying music makes you successful in other areas, and you will see that this assumption is well-supported. However, I am not a brain scientist. I cannot confirm research that seems to point to a direct correlation that “the music itself makes us smarter.” It could be that students who are attracted to and become proficient in the arts are somehow uniquely “wired,” have a greater work ethic, or are better intellectually “equipped” to become successful engineers, doctors, lawyers, educators, scientists – you name the career – and enjoy life-long happiness and self-realization. So many of those music-in-our-schools-month fliers say “music is basic,” “music is math,” “music is reading,” “music is science,” etc. and they are right! So, it’s not wrong to bring it up. But we should be fully aware that the primary goal of an education in the arts is for the development of creative self-expression.

In short: music for music’s sake.

When revising our Fine and Performing Arts mission and goals of music education for Middle States accreditation, the music and art teachers in my district centered on several primary goals. Probably the most important one was “to promote the skills of creative self-expression by using music, art, dance, and/or drama as vehicles for defining the students’ self-identity, learning concepts, communicating thoughts and feelings, and exploring mankind’s musical heritage in order to gain a broad cultural and historical perspective.” This statement was written many years ago… prior to the advent of Internet and social media, but perhaps it is even more relevant today!

However, there’s plenty of room here to provide you a wide spectrum of rationale and research from multiple vantage points.

It was my joy to be interviewed by host Sam D’Addieco, a junior percussion player in my South Hills Junior Orchestra. This link takes you to a 30-minute Vimeo recorded in the Peters Township Community Television studio on May 6, 2019. Although this was his assignment for a media class, it really prompted me to do some additional introspection about “what I think I think.” These were some of the issues we discussed… by no means verbatim, but, after all, this is my website. Now I can say what I really meant…

harp-3961060_1920_Noemi-Italy

Initial Questions and Responses

  1. Why did you choose to become a music educator? Music teaching is the greatest job in the world. Every day you deal with the inspirational subject matter of music, and then share it with students who want to be in your class! What could be any better? We guide students towards finding their personal identities, innate artistic and expressive potentials, and successes in making music.
  2. What inspired you to become a music educator in the first place? Were you always going to be a music teacher? I was one of those “goobers” who wanted to “live” in the music room… if I could, participating in band and orchestra eight periods a day! But, up to my Freshman year, I was going to be a doctor or surgeon, thinking that the field of medicine, “saving people’s lives” would be the most exalted career. That is until my Special Biology teacher gave each of us a needle, alcohol swipe, and blood type testing strip, and I found out I was too squeamish to poke myself. What did I really want to do with my life? Share my love of music!
  3. How did you get started in music? Before grade school, my mother signed me up for piano lessons, and I practiced on our Howard baby grand (Baldwin brand) at home reveling in its big, beautiful tone. At school in California, I started out on the snare drum. My piano teacher also introduced me to the violin in the summer between fifth and sixth grade. After that, every new band director I had when I moved to different school districts in Western Pennsylvania switched me to a “what was needed for the band” instrument (baritone then tuba), and my private string teacher moved me to the viola, probably due to the length of my fingers, which eventually became my “major” in college.
  4. Did you have any mentors that helped you along the way? I was blessed with many outstanding music educators, school directors, conductors of local community orchestras, and private instructors. Probablymusic-students-246844_1920_musikschule the one who had the greatest influence on my going into a career of music teaching was Eugene Reichenfeld, who I saw the last period of every day in Orchestra at Penn Hills HS, at least once a week in a private lesson and rehearsals of the Wilkinsburg Civic Symphony on Thursday nights, and over the three summers at the Kennerdell Music and Arts Festival in Venango County. What a role model! Partially blind and losing his hearing, Mr. Reichenfeld played violin, cello, and guitar, and taught uninterrupted until three weeks before he died at the ripe old age of 103!
  5. Any regrets? Absolutely not! My classmates in college dubbed me “mister music ed.” But some of my well-meaning supporters saw other skills in me and tried to talk me into other pursuits. From my senior year in high school to four of five years enrolled in Carnegie-Mellon University, my string professor George Grossman prepared me for employment as a professional musician, even to consider auditioning for the Pittsburgh Symphony Orchestra. I said, I want to teach students! My CMU music department chair Robert Page and Fine Arts Dean Akram Midani in 1977 urged me to look into enrolling in Harvard summer arts management courses. Again: I want to teach students! Believe-it-or-not, even my own dad encouraged me to rethink my plans. After attending my first Edgewood Elementary 4th grade musical production (1979), he marveled about how much time I devoted  to making music… 6-7 days a week including evenings! He asked me what were my earnings. We compared my first-year salary of $8200 vs. his position as manager in the nuclear division of Westinghouse Company (move the decimal point to the right – nearly $82,000 annual compensation). He suggested a partnership. “Why don’t you join with me, form a company together, and become entrepreneurs, and with a little luck and your obvious work ethic, we could both make a million dollars in a few years.”
  6. conductor-4189841_1280_GordonJohnsonDid your father ever realize why you chose music? In December 1986, Dad came to my choral/orchestra department production of Scrooge, involving over 250 students at my second career assignment, Upper St. Clair High School. After the closing curtain, he came up to me and asked, “Did you do all of this yourself? I answered, “Well, I had a lot of help. I did prepare the students on the dialogue parts in the script, the leads’ solos, chorus harmonies, and orchestra accompaniment, but I needed a drama specialist for coaching the actors and a choreographer for the dances. And yes, I am also the show’s producer, responsible for the printing of the program and tickets, finding people to assist in sewing the costumes, building the sets, running the stage tech, and applying the make-up.” After a short pause, he said something I will never forget: “Wow! This was incredible! You really made a difference to so many of your students’ lives.” He was proud of me, and finally expressed it! (It was a good thing too… he died suddenly of a heart attack exactly two years later when I was in the middle of staging USCHS’s Joseph and the Amazing Technicolor Dreamcoat.)

 

Statistics in Support of Music Education

What is the purpose of music in schools? Why is it important to take a creative arts elective throughout your middle to high school education?

smart-187696_1920_RondellMelling

Okay, we can start with the huge body of research published just about everywhere that indicates “music makes you smarter.” Here are just a few examples and sample supportive documentation. (Please take the time to peruse these links!)

Other skills:

singer-1545903_1920_hawk5555

More attitudes:

Several more general links, additional literature that supports the inclusion of music in the school curriculum:

 

violin-1617787_1920_sarab123

Learning Styles and “Intelligences”

Ever felt like you were a square peg trying to fit in a round hole? Now, lets dive into the concept that “music is a means to learning.”

Intelligence is often defined as our intellectual potential; something we are born with, something that can be measured, and a capacity that is difficult to change. In recent years, however, other views of intelligence have emerged. Also, more research has been applied to learning styles and preferences… all to promote better success in education.

“Many of us are familiar with three general categories in which people learn: visual learners, auditory learners, and kinesthetic learners. Beyond these three general categories, many theories of and approaches toward human potential have been developed.”

— North Illinois University: https://www.niu.edu/facdev/_pdf/guide/learning/howard_gardner_theory_multiple_intelligences.pdf

In 1983, the theory of “multiple intelligences” was formed by Dr. Howard Gardner, Professor Education at Harvard University, and widely read in his initial book offering Frames of Mind: The Theory of Multiple Intelligences.

Supported by Thomas Armstrong (books such as Multiple Intelligences in the Classroom), “the traditional notion of intelligence, based on I.Q. testing, is far too limited.” Instead, Dr. Gardner proposed nine different intelligences to account for a broader range of human potential in children and adults (the first one is my favorite):

  • choral-3871734_1280_gustavorezendeMusical (sound smart)
  • Naturalist (nature smart)
  • Logical-mathematical (number/reasoning smart)
  • Existential (life smart)
  • Interpersonal (people smart)
  • Bodily-kinesthetic (body smart)
  • Linguistic (word smart)
  • Intra-personal (self smart)
  • Spatial (picture smart)

“Dr. Gardner says that our schools and culture focus most of their attention on linguistic and logical-mathematical intelligence. We esteem the highly articulate or logical people of our culture. However, Dr. Gardner says that we should also place equal attention on individuals who show gifts in the other intelligences: the artists, architects, musicians, naturalists, designers, dancers, therapists, entrepreneurs, and others who enrich the world in which we live. Unfortunately, many children who have these gifts don’t receive much reinforcement for them in school. Many of these kids, in fact, end up being labeled “learning disabled,” “ADD (attention deficit disorder,” or simply underachievers, when their unique ways of thinking and learning aren’t addressed by a heavily linguistic or logical-mathematical classroom.”

— American Institute for Learning and Human Development: http://www.institute4learning.com/resources/articles/multiple-intelligences/

saxophone-3246650_1920_congerdesignTransforming the way schools should be run, the multiple intelligences theory suggests that teachers be trained to present their lessons in a wide variety of ways using music, cooperative learning, art activities, role play, multimedia, field trips, inner reflection, and much more. This approach truly “customizes the learning” and provides eight or more potential pathways to learning.

“If a teacher is having difficulty reaching a student in the more traditional linguistic or logical ways of instruction, the theory of multiple intelligences suggests several other ways in which the material might be presented to facilitate effective learning.”

— Thomas Armstrong: http://www.institute4learning.com/resources/articles/multiple-intelligences/

“While a person might be particularly strong in a specific area, such as musical intelligence, he or she most likely possesses a range of abilities. For example, an individual might be strong in verbal, musical, and naturalistic intelligence.”

— Kendra Cherry: https://www.verywellmind.com/gardners-theory-of-multiple-intelligences-2795161

The bottom line? We need music in the schools for a variety of reasons, not the least to systemically and intentionally provide avenues of learning for “music smart” kids as well as to share resources that all teachers across the disciplines may use to enrich their lessons, differentiate the instruction, and “reach” their students.

 

Ever Heard of the Four C’s?

How about defending the rationale that “music makes connections, within us and from the world around us?” Easy!

Music and art courses offer great rigor in developing 21st Century learning skills:

band-526330_1920_Greyerbaby

Released by the Partnership for 21st Century Skills (2010), the best resource I found when this movement made the headlines was this P21 Arts Skills Map. It was developed to “illustrate the intersection between 21st Century Skills and the Arts. The maps will enable educators, administrators and policymakers to gain concrete examples of how 21st Century Skills can be integrated into core subjects.” With so much more detail, this document provides skill definitions, core subject interactions, outcomes and examples:

  • Critical Thinking and Problem Solving
  • Communication
  • Collaboration
  • Creativity
  • stones-451329_1920_dweedon1Innovation
  • Information Literacy
  • Media Literacy
  • Information, Communication, and Technology Literacy
  • Flexibility and Adaptability
  • Initiative and Self-Direction
  • Social and Cross-Cultural Skills
  • Productivity and Accountability
  • Leadership and Responsibility
  • Interdisciplinary Themes

“The music classroom is a perfect place to teach critical thinking and problem solving,” says MENC [now NAfME] member Donna Zawatski. Instead of giving students the answers, she asks questions that will clarify the process and lead to better solutions from the students. “Students will define the problem, come up with solutions based on their previous experience, create, and then reflect on what they’ve created,” she says.

— Donna Zawatski, “4C + 1C = 1TGMT,” Illinois Music Educator, Volume 71, No. 3.

 

Creativity is Number One!

One of my favorite educational gurus, probably an expert on creativity in the schools, is Sir Ken Robinson. His most viewed Ted-Talk “Do Schools Kill Creativity?” (18 million+) should be required of all pre-service teachers. A great story-teller with a wonderfully dry English sense of humor, Robinson tells a narrative about a child who was not “behaving” very well in school… “coloring outside the lines” and fidgeting in class. According to the primary teacher, she was distracting the other students, and was hard to “contain” and keep her sitting in her seat.

At the insistence of school staff, the parents took the little girl to a psychiatrist. He did a battery of tests on her to find out why she was so “antsy” and… The counselor’s analysis? He said to her parents: “Your child is not sick. She is a dancer. She likes to express herself in movement. Take her to a school that emphasizes dancing.”

ballet-3362682_1920_sobima

A “quick-from-the-hip” diagnosis might have resulted in prescribing drugs in order to “calm her down” and make her “fit in” better with the traditional school setting.

The rest of the story? The incident he was talking about described the childhood of the super-successful multi-millionaire English ballerina and choreographer of Cats and Phantom of the Opera on Broadway, the late Gillian Lynne.

Creativity is probably the single most essential learning skill… and I have devoted a whole section of my website on the subject, starting with “Creativity in Education” to numerous blogs here.

 

Flexible Thinking, Adaptability, and Problem Solving

In the interview, I asked the question, “What is 1 + 1 + 1?” What I meant to elicit was, “Besides the obvious response of 3, how many different answers can you find to solve this math problem?”

  • 111
  • 11 (in binary)
  • 1 (draw it in the air, one vertical line and two horizontal lines making the Roman numeral I)

Living in the real world (as well as learning the arts), there are very few “one-right answers!” Unlike other subject areas and pursuits, music fosters abstract decision-making in situations where there are no standard answers, analysis of and response to nonverbal communication, and adaptations and respect of divergent styles and methods for personal expression and thinking.

piano-78492_1920_nightowl

The arts foster divergent thinking (the ability to consciously generate new ideas that branch out to many possible solutions for a given problem) as well as convergent thinking (the ability to correctly hone in to a single correct solution to a problem).  According to Professor Curtis Bonk on his insightful “Best of Bob” – Instructional Strategies for Thinking, Collaboration, and Motivation” website, “In creativity, convergent thinking often requires taking a novel approach to the problem, seeing the problem from a different perspective, or making a unique association  between parts of the problem.”

“Knowledge is only a rumor until it lives in the muscle.”

— Proverb quoted by Brené Brown, author of Daring Greatly

 

Are You of the “Right Mind?”

First, take the Left-Brain/Right-Brain test at the “Best of Bob” website above.

RThe 60s work of Nobel Peace Prize scientist Dr. Roger Sperry pointed to different sections of the brain being used for unique functions of the mind. Accordingly, the left brain is supposed to be more verbal, analytical, and orderly than the right brain. It’s sometimes called the digital brain. It’s better at things like reading, writing, and computations. In contrast, the right brain is purported to be more visual and intuitive. It’s sometimes referred to as the analog brain. It has a more creative and less organized way of thinking.

However, portions of his research, especially about brain hemisphere dominance have been disputed.

“Magnetic resonance imaging of 1,000 people revealed that the human brain doesn’t actually favor one side over the other. The networks on one side aren’t generally stronger than the networks on the other side.”

“The two hemispheres are tied together by bundles of nerve fibers, creating an information highway. Although the two sides function differently, they work together and complement each other. You don’t use only one side of your brain at a time.”

“Whether you’re performing a logical or creative function, you’re receiving input from both sides of your brain. For example, the left brain is credited with language, but the right brain helps you understand context and tone. The left brain handles mathematical equations, but right brain helps out with comparisons and rough estimates.”

Healthline: https://www.healthline.com/health/left-brain-vs-right-brain

brain-2062055_1920_ElisaRiva.jpg

Here is what I believe. Parts of what we do in music, like interpretation, expressiveness, phrasing, aesthetic sensitivity, and perception of man’s creations around us, etc. involve imagination and intuition, and are more holistic, intuitive – I will call it “right” brained.

In his book A Whole New Mind – Why Right-Brainers Will Rule the World, Daniel Pink, formerly a lawyer and the speechwriter to Vice President Al Gore, forecast that most future careers throughout the world will involve the learning skills normally attributed to the right side of the brain – innovation, invention, ingenuity, adaptability, critical thinking and problem-solving, etc., not jobs that are dominated by predetermined or routine actions, instructions, scripting (e.g. tasks that can be done by robots, Legal Zoom for simple wills, or 1-800 tech help hotlines).

I recommend looking into Pink’s books and his “Discussion Guide for Educators.”

wow-3569893_1920_geralt

Finally, with so many memories swimming around in my mind, I was asked by Sam what I thought was the greatest achievement of my career (or perhaps he meant what single student did I “inspire” to greatness?).  I replied that there were far too many to count, those blessed “AH HA” moments when a musician, singer, actor, or dancer goes for his dream and realizes his potential… “I made it!” Sometimes they don’t believe in themselves, are afraid to try, and the teacher has to nudge or encourage them. But, once it happens, you can see the sparkle in their eyes! And, even in retirement, they never let you forget their accomplishment(s) and the difference you made in their lives!

Finally, I agree wholeheartedly with the following statements regarding music’s role in everything from self-esteem development to building “symphonic” relationships and connections between seemingly unrelated or dissociated items or events – “putting the pieces of the puzzle together!”

“To be able to play a musical instrument (increasingly well), to be able to express oneself musically, to become friends with others making the same accomplishments, to reach musical goals and achievements — these things help people feel good about themselves. That has lasting value as it relates to nearly all other things in their lives, according to the music educators.”

The Herald Paladium, September 10, 2000

Music also boosts creativity and the ability to see the relationships between seemingly unrelated things—enhancing all learning. Children who have studied music develop faster socially, mentally, and even physically.

Woodwind Brasswind: “How Music Study Relates to Nearly Every School Discipline”

children-246848_1920_musikschule

Simply put, making music in school and life-long learning as adults are FUN! It nurtures our inner voice, feelings, and self-worth. We enjoy the social interactions of participation in an ensemble. Literally, we explore our artistic “souls” and embrace the beauty within and around us. A career of 40+ years of directing orchestras, both in formalized classes and community/youth groups, has been the most inspirational and life-satisfying of pursuits… something I hope I can do for many more years until I reach Moses’ age!

PKF

 

Photo credits in order from Pixabay.com:

wooden-train-2066492_1920_Couleur

© 2019 Paul K. Fox

Practice Tips on Becoming a Conductor

Resources to Learn the Basics of Directing an Orchestra

foxsfiresides

One of my favorite times with the South Hills Junior Orchestra, leading up to preparations for the Charity Concert, is when members take the baton and conduct most of the carols.

According to “The Method Behind the Music” website at https://method-behind-the-music.com/conducting/intro/, “Conducting is more than waving your arms in front of the band/orchestra. The conductor has two primary responsibilities:

1.      To start the ensemble, to establish a clear, uniform tempo, and keep it throughout the performance.

2.      To help the musical quality of the piece (expression, dynamics, cues).”

I also like the comments from School Band & Orchestra (SB&O) digital newsletter:

 “As a conductor, you have one of the most creative jobs in the world – you sculpt sound with your hands! You evoke, shape, and inspire sound with your conducting. Have you ever asked a snare drummer to keep time for your ensemble? Many conductors are the visual equivalent of our snare drummer. If you were given the task of inventing conducting, would you pound the air on every beat regardless of the musical impetus? Or, rather, would you craft a set of gestures that indicates all aspects of the music, not just the meter. If you choose the latter, imagine your conducting as the artistic catalyst to inspired music making.” — SB&O

In other words, be an artist, and “shape the music!” Check out their “15 Conducting Tips for Inspired Musicianship” at http://sbomagazine.com/1269-archives/2320-59creative-conducting-15-conducting-tips-for-inspired-musicianship.html.

seriestoshare-logo-01The purpose of this short SHJO “Series to Share” is to get you started with some basic “how-to steps” to learn how to conduct. Truly, for success in directing an ensemble, the only thing you need to do is “give it a try” and practice those beat patterns with your favorite musical selections. During the Saturday SHJO rehearsals in December, we will give you the opportunity to direct the entire group and provide you a few hints!

Enjoy! PKF

 

1. Conducting in 2/4, 3/4 and 4/4 (mirror image – follow her)

 

2. Conducting in 6/8

https://ourpastimes.com/conducting-orchestra-in-68-time-13580341.html

 

3. Tips for Conducting an Orchestra (series):

Common Time Signatures for Symphony Orchestras

 

Hand Movements to Conduct an Orchestra

 

Mistakes of Beginning Conductors

 

4. The Conducting Beat Patterns

http://cnx.org/content/m20804/latest/

 

5. Use of Left Hand in Conducting

http://cnx.org/content/m20895/latest/

 

6. Advanced Concepts about Conducting

https://www.ted.com/topics/conducting

 

hi-res logo 2018The mission of South Hills Junior Orchestra, which rehearses and performs at the Upper St. Clair High School in Pittsburgh, PA, is to support and nurture local school band and orchestra programs, to develop knowledge, understanding, performance skills, and an appreciation of music, to increase an individual member’s self-esteem and self-motivation, and to continue to advance a life-long study of music. Members of the Orchestra learn, grow, and achieve positions of leadership to serve their fellow members.

(For more information about SHJO, please visit www.shjo.org.)

This and all Fox’s Fireside blog-posts are free and available to share with other music students, parents, directors, and supporters of the arts.

Click here for a printable copy of “Practice Tips on Becoming a Conductor”

Other “Fox Firesides” are available at https://paulkfoxusc.wordpress.com/foxs-firesides/.

 

© 2018 Paul K. Fox

Photo credit from Pixabay.com: “Fire” by JerzyGorecki.

Body Language & Interviewing for a Job

More Sources to Prep You to Make a Good Impression at Employment Screenings

If you have been closely following this section of the https://paulkfoxusc.wordpress.com blog-site on “Marketing Professionalism,” you have consumed a lot of advice on numerous topics for preparing for the job search, developing your personal brand, and especially “conquering” employment interviews, such as:

body-language-3-1240767This article’s focus will be on the seemingly intangible… “body language!” Many say that during the interview, first impressions are critical — “the first ten seconds will create the interviewer’s first judgments about you, and then after four minutes, it’s all over.” The research also suggests that during the interview, the evaluation of your merit is based 7% on what you say, 38% on your voice or how you say it, and 55% on our facial expressions and non-verbal cues.

A good starting point to the introduction of “nonverbal communication” was posted by Jonathan Burston in his Interview Expert Academy website: http://www.interviewexpertacademy.com/body-language-the-3c-triangle/:

Using a triangle to symbolize his concepts, the “3Cs of Body Language” are:

  • Context of the situation/environment you are in… with friends (relaxed) or the boss (more stressed)
  • Clusters or groups of body language signals that you give off unconsciously
  • Congruence or links between what the person is saying, the tone of their voice, and the signals their body is giving off

He summarizes, “The 3C Triangle will help you understand the core parts of reading body language. Next time you’re with someone, either a friend, family member, work colleague or an interviewer, remember to use the 3C’s. Keep practicing.”

Probably one of the most unique presentations on this subject is a TED talk filmed in 2012: “Your Body Language Shapes Who You Are” by Amy Cuddy. Check out the transcript at http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are/transcript?language=en.

“Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.”

Although some of her findings referenced in her talk are an ongoing debate among social scientists, Amy Cuddy’s research on body language reveals that we may be able to change other people’s perceptions — and even our own body chemistry — by simply changing body positions.

body-language-6-1240752Some of Cuddy’s assertions:

  • “When we think about nonverbal behavior, or body language — but we call it nonverbals as social scientists – it’s language, so we think about communication. When we think about communication, we think about interactions.”
  • “What are nonverbal expressions of power and dominance? …In the animal kingdom, they are about expanding. So you make yourself big, you stretch out, you take up space, you’re basically opening up.”
  • “What do we do when we feel powerless? We do exactly the opposite. We close up. We wrap ourselves up. We make ourselves small. We don’t want to bump into the person next to us.”
  • “We know that our minds change our bodies, but is it also true that our bodies change our minds? And when I say minds, in the case of the powerful, what am I talking about? …I’m talking about thoughts and feelings and the sort of physiological things that make up our thoughts and feelings, and in my case, that’s hormones.”
  • “Powerful people tend to be, not surprisingly, more assertive and more confident, more optimistic. They actually feel they’re going to win even at games of chance. They also tend to be able to think more abstractly…They take more risks.”
  • “Tiny tweaks can lead to big changes… Before you go into the next stressful evaluative situation, for two minutes, try doing this, in the elevator, in a bathroom stall, at your desk behind closed doors… Configure your brain to cope the best in that situation. Get your testosterone up. Get your cortisol down. Don’t leave that situation feeling like, oh, I didn’t show them who I am. Leave that situation feeling like, I really feel like I got to say who I am and show who I am.”

From Monster website, a very comprehensive article worth reviewing is “Body Language Can Make or Break a Job Interview” by Robert Ordona at https://www.monster.com/career-advice/article/body-language-can-make-or-break-a-job-interview-hot-jobs. He cites several body language experts. “You could be saying how great you are, but your body could be giving your true feelings away,” says Alison Craig, image consultant and author of Hello Job! How to Psych Up, Suit Up, & Show Up. Mark Bowden, author of Winning Body Language, agrees with Craig – and with the highly regarded Mehrabian communication study, which found that “if what’s coming out of your mouth doesn’t match what your body is saying, your audience is more likely to believe your body.”

Ordona’s blog-post sections provide the “nitty-gritty” of nonverbal communications:

  • Your “Great Entrance”
  • Showing your “good side”
  • First impressions
  • Handshakes
  • The walk to the interview
  • At the interview
  • The art of departing

Excerpts from Craig, Bowden, and Ordona’s work, here is a “top-ten list” of body language do’s (green) and don’ts (red):

  1. Be aware that the interview may start in the parking lot… you never know who may be observing you from a window or standing near you in the hallway. Regardless how you feel (inside yourself), model an attitude of outward calm, purpose, and confidence. This is no time to be frantically searching for your copies of your resume.
  2. The receptionist or secretary in the office may be informally assessing you (and the administrator may ask their opinion), so let them “observe you without letting on that you know they are watching.” Whenever possible, sit at right angles or offer your profile to them. “It makes them feel comfortable, and if they’re comfortable, they’re more likely to form a good impression.”
  3. While waiting, sit with good posture, back straight, and your chest open – additional signs you are “confident and assertive.” Don’t hunch your shoulders or tuck your chin into your chest, which may imply you are “closed off.” Don’t try to appear to comfortable or informal, for example “elongating your legs or throwing your arm across the back of the chair,” as it might make you look arrogant.
  4. If you can tell, try facing the direction from where the interviewer will come; “it’ll make the greeting more graceful.” Also, “don’t have so much stuff on your lap that you’re clumsily moving everything aside when you’re called.”
  5. body-language-5-1240757Practice handshaking with a friend before taking interviews. Avoid “the overly aggressive or death grip” as well as “the limp handshake.” Since you are going to shake with your right hand, arrange your belongings on your left side. “Offer your hand with you palm slightly up so that your interviewer’s hand covers yours,” a sign that “you’re giving them status.”
  6. Even the walk to the interview room is the perfect to time to use good body language: follow the hiring manager or assistant “to show you understand the protocol” (“I follow your lead”), mirroring that person’s tempo and demeanor, showing “you can easily fit into the environment.”
  7. Once in the interview room, it’s okay to place a slim portfolio on the table, “especially if you’ll be presenting its contents,” but place your other belongings on the floor beside you. “Holding a briefcase or handbag on your lap will make you seem as though you’re trying to create a barrier around yourself.” Again, it is recommended you sit a slight angle to offer your profile, avoiding creating a defensive barrier.
  8. Sit up straight and display your neck, chest, and stomach area, a signal to the interviewer that you’re open. “Avoid leaning forward, which makes you appear closed off.”
  9. Sit about a foot away from the table and keep hand gestures at a level above the desk (or slightly lower) and below your collarbone. Your goal is to communicate that “you’re centered, controlled, and calm – and that you want to help.”
  10. The final advice at the end of interview: “Gather your belongings calmly, rise smoothly, smile, and nod your head. If shaking hands with everyone in the room isn’t convenient, at least shake hands with the hiring manager and the person who brought you to the interview space.”

Another interesting online resource is Forbes, “10 Body Language Interview Mistakes” at http://www.forbes.com/pictures/lml45lide/10-body-language-interview-mistakes-2/#76cf48105767. Eleven slides illustrate suggestions about eye contact, the way you fix your hair, crossing your arms, and other “physical slip-ups in your next interview.”

Finally, Yohana Desta offers “9 Simple Body Language Tips for Your Next Job Interview” on Mashable at http://mashable.com/2014/11/17/body-language-job-interview/#UZoXdE1FEsqB.

“Job interviews are notorious tightrope walks. You want to be confident, but not obnoxious; intelligent but not a know-it-all. Trying to find a balance and also explain why you deserve a job is hard enough. But what if your body language could help you out?” – Yohana Desta

body-language-8-1240743Although “the experts” are not always in consensus, especially on the subjects of eye contact and leaning posture, Desta’s tips summarized below provide additional enlightenment on how to use body language to promote a positive image:

  1. Sit all the way back in your seat.
  2. Don’t go for direct eye contact.
  3. Use hand gestures while speaking.
  4. Show your palms.
  5. Plant your feet on the ground.
  6. Work on your walk.
  7. Nod your head while listening.
  8. Lean in.

In a challenging job market with limited openings for public/private school music educators in many geographical areas of the country, there is great competition in the screening and evaluation of the applicants. Hopefully these suggestions from “the experts on body language” will help you better prepare for employment interviews… and land that job you always wanted!

PKF

© 2017 Paul K. Fox

Picture credits: Photographers John Evans and Henk L. at http://www.freeimages.com

Reflections on the Glory Days

Reconciliation: Somber Ruminations of a Retiree

And I hope when I get old I don’t sit around thinking about it
but I probably will
Yeah, just sitting back trying to recapture
a little of the glory of, well time slips away
and leaves you with nothing mister but
boring stories of glory days…
Glory days, well they’ll pass you by
          —Bruce Springsteen

Okay, admittedly, this blog may be a little on the “dark side” – so before and after you read this, be sure to go out and take a long walk, hug your spouse or your grandchild or a dog, find something fun to do, indulge in some ice cream – anything to recharge, bolster your mood, and “come back to life!”

grandfather-on-the-porch-1398795

Reconciling with and Redefining Retirement

According to Merriam Webster, the full definition of “reconcile” is the following:

“…to restore to friendship or harmony, settle, resolve, make consistent or congruous, cause to submit to or accept something unpleasant…”

Also referring to online dictionaries like Webster, the terms retiring and retirement mean “seclusion from the world, privacy, withdrawal, the act of going away, retreating, or disappearing.”

bucketlistNope. I cannot accept these archaic definitions! My translation for what it means to face this life-style shift of changing perspectives and expectations, “Crossing the Rubicon” into retirement, is finding alternative but purposeful pursuits, fulfilling “bucket lists,” and reshaping fresh new goals leading to creative ways to self-reinvent and thrive.

The Stages and Emotions of Retirement

In the July 25, 2016 PMEA Retired Member Network eNEWS, I reflected on a few of the ups-and-downs of post-employment transitioning and the emotional journey of re-adjustment, “reinventing” yourself, or as Ken Blanchard and Morton Shaevitz advise in their book (by the same name), “Refire! Don’t Retire!”

In which “stage of retirement” do you find yourself? Are you resting and taking an extended vacation, or currently mapping out your post-employment “plans,” or already diving into your “golden years” with a full schedule of activities, or seeking new goals and your “life’s purpose,” or retreating from everything just to “get your head together?”  —Paul Fox

In a USA TODAY article (2014), Ken Dychtwald (gerontologist, psychologist, educator and CEO of Age Wave, a research think-tank on aging issues) labels the logical progression of Ken Dychtwaldfive stages of retirement that he predicts most people go through after leaving their full-time job. (See http://www.usatoday.com/story/money/personalfinance/2014/10/12/five-stages-of-retirement/16975707/).

  1. Imagination
  2. Anticipation
  3. Liberation
  4. Re-engagement
  5. Reconciliation

I think every retired person should read these, figure out on which step they are, diagnose their feelings, and “move on” toward the final stage of reconciliation.

“Thanks to the ever-increasing longevity, many of us will have decades to learn, teach, play, work and re-invent ourselves again and again after our core career has ended. Perhaps it’s time to retire retirement.”  —Ken Dychtwald

However, I hear from many retirees that, at some point, they experience a period of depression or sadness after they retire, even a profound sense of loss or grief. There are hosts of articles about this phenomenon:

It boils down to coping with a few of these emotional “bumps” along the way:

  • Loss of professional identity
  • Loss of goals, daily routine, and purposeful activity
  • Loss of social network and interaction with co-workers

In my article, “Surviving Retirement: Avoiding Turmoil, Traumas, Tantrums, and Other Transitional Problems” in the Winter 2015 issue of PMEA News, I mentioned how quickly we retired teachers seemingly become forgotten and obscure.

Someone wise once told me not to be alarmed when even your own music students forget you after two or three years. Not having you in class, nor hearing your name on the public address, nor seeing you in the halls, nor watching you direct an assembly, ensemble or musical, it is perfectly natural that your identity will likely fade away as the “graduates” leave and the new enrollees enter the building.

However, since I was still working with the marching band (and had been involved in so many other extra-curricular activities), I figured I might have a year or two before disappearing into obscurity. Surprise! One month from stepping down, I was walking my dogs at the high school and came upon a junior girl and her mother in a “driving training session.” I shouted out “hello” (my Yorkie-poo didn’t even bark), and the girl immediately rolled up her windows and moved away… “Stranger danger?” A few minutes later, when the opportunity presented itself (mom and driver switched seats), I introduced myself and received a blank look when I reassured them, “I just retired from this school. Surely you remember Mr. Fox?” Nope. Don’t expect it. Anyway, there are advantages to losing the spotlight and becoming totally anonymous.  —Paul Fox

This is normal. “Type-A” personalities and “peak performers” must make a concerted effort to limit linking the majority of their self-worth and identity to their employment! Echoed by author Sydney Lagier in “Seven Secrets to a Happy Retirement” at US News and World Report (http://money.usnews.com/money/blogs/on-retirement/2010/07/20/7-secrets-to-a-happy-retirement), we should not be addicted to achievement. “The more you are defined by your job, the harder it will be to adjust to life without.”

autumn-1178587

This is my favorite reflection implying our failure to let go of “our glory days,” used with permission from the very gifted poet Nancy Ellen Crossland (see her other writings at http://www.voicesnet.com/allpoemsoneauthor.aspx?memberid=1022350010):

Reflections on an Autumn Day

Where once they hung in glorious array
Golden tinged, copper swirled
Russet swatches
Now trodden and dampened;
What a sad display!

Where once waving and twirling
In crisp autumn days
Clinging to the ground
Plastered on soles of shoes
Forever appear to be bound,

Ah, but a few stalwart leaves hang
Grasping on for life
Another gust, a downpour or two
They also shall join those
trampled leaves askew,

So bid farewell, oh hearty ones
Another season shall again pass
You shall have your days in the sun,

Your brilliance shall never slip away
For always shall be remembered
Your autumn glory days. 

—Nancy Ellen Crossland    11/04/2010

 

OLYMPUS DIGITAL CAMERA

In addition, I noticed feeling these “retirement blues” when I attended the viewing of the late PA music educator Andrew Ruzzini. To be honest, at every funeral, the concept of facing our own mortality becomes more and more difficult. But, even worse, very few people attended Andy’s service, most of his students were unaware of his passing, and my heart ached witnessing the dismal response to the death of one of the most influential band directors in the early years of my former school district! We will all be forgotten?

The Legacy of Heroes and Mentors

The movie Mr. Holland’s Opus lays out a beautiful theme for music teacher retirees: that last scene and the speech of his former student, a clarinet player who struggled to get a good sound, now the governor of the state, was so moving.

Mr. Holland had a profound influence on my life and on a lot of lives I know. But I have a feeling that he considers a great part of his own life misspent. Rumor had it he was always working on this symphony of his. And this was going to make him famous, rich, probably both. But Mr. Holland isn’t rich and he isn’t famous, at least not outside of our little town. So it might be easy for him to think himself a failure. But he would be wrong, because I think that he’s achieved a success far beyond riches and fame. Look around you. There is not a life in this room that you have not touched, and each of us is a better person because of you. We are your symphony, Mr. Holland. We are the melodies and the notes of your opus. We are the music of your life.  —Adult Gertrude Lang, character in the movie Mr. Holland’s Opus
My own idol (ensemble director and violin/viola instructor), the “father of strings in the East Hills of Western Pennsylvania,” Eugene Reichenfeld lived to a ripe old age of 103 years. In spite of a few health issues, he was still teaching privately up to two weeks before he passed on. He was a tireless, very physical, extremely active, fullprospective-music-student-1440071y engaged man. One example, he transformed his backyard by moving a truckload of large rocks around his garden when he was 80 years old. I attended his 100th birthday party where he played an hour-plus recital with three generations of the Reichenfelds. He always told prospective teachers, “Surround yourself with young people and you’ll never grow old.” The comment I wrote in memory of Eugene Reichenfeld in the online guest book (legacy.com) came from the heart: “With our mentor’s passing, orchestra music and education in our area will never be the same. However, thankfully, Maestro Reichenfeld’s legacy is that he ‘passed on the baton’ and inspired so many future teachers to follow in his footsteps… sharing his love of and skill in strings for eternity! The music lives on!”

Three More Reflections for the Road…

I am grateful for finding the final column of Maryellen Weimer, Penn State Professor and Editor of the The Teaching Professor, sharing her thoughts on the things she will and won’t miss after 33 years of teaching: http://www.facultyfocus.com/articles/teaching-careers/retirement-reflections-things-i-will-and-wont-miss/.

If you have the time (and the intellect – he is very deep), you should also read the “retirement notes” of Gary T. Marx: Hither and Thither No More: Reflections on a Retired, But Not Shy, Professor at http://web.mit.edu/gtmarx/www/hitherthither.html#note2.

old-couple-1316755

And, thank you, Corita Kent, for summing up the prescription to a happy, healthy, rewarding, and meaningful life… before, during, and after employment!

If you look too far ahead, living only for dreams, or too far back, living only to repeat the past, you will miss the fullness of the present. This is a lesson for both your professional life and your personal life. It is important to have balance in one’s life, so find the time to do the things that you enjoy — athletic or physical activities, the beautiful outdoors, visiting with friends, reading books, volunteering in your community. May you find the satisfaction of living a well-balanced and healthy life. —Corita Kent
PKF
© 2016 Paul K. Fox

More on Retirement…

For additional articles on retirement at this site, please click on “retirement resources” to the right, or one of the following links to other blog-posts:

What I Have Learned from My Dogs… in Retirement

fox pups posing 051115It was one of the first things I did when I retired from more-than-full-time music teaching and serving as the Performing Arts Curriculum Leader of my excellent school system (Upper St. Clair School District/Western Pennsylvania). Start looking for a dog.

The incredibly hectic non-stop schedule of a husband and wife, both string teachers with a variety of responsibilities, music class assignments, after-school rehearsals, and concerts across numerous buildings, serving as spring musical directors, active music festival and conference participants in our professional groups (PMEA/ASTA), and co-director (wife) or assistant (me) of the marching band – totally precluded having a dog. I think it would have been considered animal abuse. We were never home, except to crawl into bed to fall sleep. That’s the “calling” of a devoted music educator, especially if he/she is passionate about and focused on inspiring and bringing creative self-expression to the students, willingly committing him/herself to countless hours of extra-curricular activities. We are proud of those opportunities that affected so many lives! (Do you remember the theme of that final scene in the movie “Mr. Holland’s Opus?”)

dogs_nopretender_IMG_1565It was quite by accident that we “found” our two puppies. (Actually, as most dog owners would attest, they chose us!) We visited the area pet stores, just to peruse all of the animal habitats, beds, toys, treats, and the like… and did not know that one chain store in our area actually sold dogs! Gracie, a pure-bred bichon frise selected my wife, and a yorky-poo we named Brewster picked me! The rest is history… at a high cost (the premium price for the dogs plus two of everything, including duplicate crates, dishes, bags of food, treats, and even toothbrushes). With lots of surprises in store for us, we rescued them from Petland!

dogs_scolded_IMG_1564After 35 years of having to run in and out of the house to travel and fulfill appointments, errands, practices, and performances, all at once I had a reason to stay home and share the unconditional love of owning not one but two “good dogs.”

New retiree “pet chores” were doled out. My wife was in charge of feeding and grooming. I did the lion-share of walks. We both attended “owner training” (they called it “dog training,” but we were the ones who needed to learn how to control our dogs).

For me, walking the dogs has become the most amazingly peaceful and reflective activity. It has improved my disposition, calmed my nerves, sharpened my senses, increased my dogs_walk_IMG_1782capacity for patience and tolerance, and lowered my blood pressure! Yes, between volunteer escorting patients at our local hospital several days a week and exercising the dogs at least four times daily, we add up a lot of mileage… an average of 15,000 steps or 5-7 miles a day!

Something I would never have predicted before my retirement:  I am now getting up as early as 5:30 most mornings… which is before the alarm would go off when I was employed! Of course, this is every day, every week, every season, rain or shine, with few exceptions. Who needs sleep anyway?

You really ought to try taking two warm bundles of fur to bed with you to hug and cuddle. Gracie and puppy moment3Brewster only have temporary residence on the top of our blankets and bedspread, and must later go back to their playpens in the game-room (our former music studio) once we decide to go to sleep. (My dogs are small… I don’t want to “squash them” when I roll over!)

So, who’s the teacher now? The following are a few of the “life’s lessons” I have learned from close observation of my dogs. Consider this a helpful guide for all retired people.

  1. Live enthusiastically in the “here and now.”
  2. Forgive unequivocally and immediately.
  3. Life is all about taking a long walk, smelling the roses (and everything else), bamboozling another treat from “daddy,” and getting my ears scratched or belly rubbed.
  4. dogs_fringe_IMG_1990Whenever possible, fearlessly explore the fringe (almost beyond the reach of the leash).
  5. Relax and snuggle with someone you love as often as possible.
California attorney Mike Vaughn posted several additional “bits of wisdom,” a map for happy and healthy retired living, on his Maritime Law Center website: http://maritimelawcenter.com/html/things_i_learned_from_my_dog.html
  • When loved ones come home, always run to greet them.
  • If what you want lies buried, dig until you find it.
  • Never pretend to be something you are not.
  • No matter how often you are scolded, don’t buy into the guilt thing and pout… run right back and make friends.
dogs_IMG_1860doggie_heaven_ - 32Tara Mullarkey summed up a few more of the important ones on her blog “7 Life Lessons I’ve Learned from My Dog” (http://www.mindbodygreen.com/0-7561/7-life-lessons-ive-learned-from-my-dog.htm):
  • We need to play (every day).
  • Love is all there isl

Attention all recently retired persons: If you do not already own a dog or other pet, I strongly encourage you to consider the option of adopting or rescuing a dog! It may be one of the best decisions of your life!

PKF

© 2015 Paul K. Fox

Retirement, Exercise, and Balance

“One in three people 65 and older fall each year in the United States.” Source: Centers for Disease Control (CDC) at http://www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html

“Staying active with regular exercise can help seniors improve their health and hang on to their independence longer. Walking is a great way for seniors to fulfill the recommendation of two and a half hours of aerobic activity per week.” Source: Livestrong Foundation at http://www.livestrong.com/article/416885-walking-exercises-for-seniors/

According to the Centers for Disease Control, falls are the leading cause of injuries, fatal and nonfatal, by U.S. seniors. Older adults can stay independent and reduce their chances of falling by adopting the following strategies:

  • Exercise regularly especially to increase leg strength and improve overall balance.
  • Have a doctor or pharmacist review prescriptions and over-the-counter medications for side-effects or interactions that may cause dizziness or drowsiness.
  • Check the eyes at least once a year and update eyeglasses to maximize vision.
  • Reduce household tripping hazards by the adding grab bars inside and outside the tub or shower and next to the toilet, installing railings on both sides of stairways, and improving the lighting in and outside homes.
  • Lower the risk of bone fractures by consuming adequate calcium and vitamin D from food and/or from supplements, doing weight-bearing exercise, and being screened and treated (if needed) for osteoporosis.

The best advice I heard recently about retirement and remaining physically active was contributed to PMEA News (state journal of the Pennsylvania Music Educators Association) by colleague Chuck Neidhardt, a retired member of PMEA:

Begin a routine exercise plan, or begin a sport. You don’t have to be good at it – just do it for your health. This is a must for retirees because the exercise we got from walking the hall between our room and our mailbox (or elsewhere in the school) is no longer there. It only takes a short while to begin to add the pounds and lose the strength we had while teaching. Also, be sure to begin a regular regimen of seeing your doctor and having a physical check up at least once a year. 

Since I have retired, I have experienced a few surprises first-hand in maintaining my own physical fitness and stamina.

One would have thought that once we were released from the day-to-day demands of our music programs and school work, we could become “footloose and fancy-free” to enjoy free time and all kinds of physical activity – to the end-result of noticeably improved health, endurance, and vitality in our lives! (After all, have you noticed that the majority of recently retired people seem to look instantly younger, well-rested, and happier?)

What free time? For most retirees, it doesn’t take long to fill up their “dance card” and calendars with social engagements, family obligations, home improvements, yard work, golf/tennis outings, swimming, or other sports, doctor and dental appointments, local concerts and musicals, trips and vacations, systematic sorting/filing/downsizing the mounds of paper (and music) accumulated over 30+ years of teaching – you name it! You’ll hear it frequently lamented by most retired educators: “How did we ever find the time to do everything when we had our job?”

Where’s my stamina? When I was a full-time teacher with numerous extra-curricular activities, I would arrive to school by 7 a.m., teach 6-9 music classes or lessons during the school day, attend faculty, curriculum meetings or after-school ensemble rehearsals until 4:30, run home to get a quick bite to eat, and then more often than not return to school for at least another couple hours for play or musical practices. On most week-nights, lesson planning and prep had to begin at 9:30 or 10 p.m.

All those years and I didn’t even notice that this “rat race” was stressful and physically grueling! (Although, the evidence was there all along… such things like “always being tired” and “feeling stressed!” Really, is it normal for anyone to take only five minutes to eat lunch in his car traveling between buildings? Many itinerant music teachers who are assigned to 2-4 buildings a day may have to catch a quick-snack this way. Even today, if I don’t hold myself back, I can consume a meal in under 10 minutes!)

Now that I have retired and left all of these “bad habits” behind, why is it that volunteering 3 1/2 hours pushing wheelchairs at a local hospital sometimes seems to be more than I can manage? Nap time, anyone?

What’s a healthy solution? The first thing I considered when I retired was something I could never do during my teaching career – go out and buy two (adorable) puppies! Similar to the exhaustive physical demands of babysitting grandchildren, caring for my “Brewster” (yorkie-poo) and “Gracie” (bichon frise) has consumed every free moment! Just look at their picture above and you will instantly know the rationale behind my wife’s and my commitment!

Well, the good news is… now my weight, blood pressure, and cholesterol are down! For me, the secret is dog walking! According to the new app that suddenly appeared during an update of my iPhone iOS, I am now averaging 12,000 steps every day, at least five miles (and some days as many as nine!)… and the lion’s share is due to the doggies! To me, walking is a wonderfully peaceful and reflective stress eliminator, and puts me in a good frame of mind. No matter the weather or the season, my “pups” will help me stick to my plan of low-impact fitness training! Isn’t that why they say pet owners live longer?

In conclusion, retirement is a good time to “pump up exercise!” For more specifics, check out the USATODAY online article at http://www.usatoday.com/story/money/personalfinance/2014/01/19/retirees-exercise-physical-activity/4262151/.

Of course, first consult your physician on what type of physical regimen would be good for you!

I will leave you with this summary from the Livestrong Foundation:

Exercise can have profound effects on a senior citizen’s vitality and overall well-being. Staying active can help to reduce pain and stiffness, improve energy levels and increase strength. Older adults who exercise are more mobile and independent. Senior citizens need to get a mix of four types of exercise: endurance, strengthening, stretching and balance. Your routine can be simple and does not have to involve elaborate or expensive equipment.

PKF

© 2015 Paul K. Fox