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8/14/2019 Paper Background
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In This Issue
Exercise for Seniors
Activity Corner: Scrapbooking
Alzheimer's Disease: Know the
10 Warning Signs
Healthy, Easy Pear Crisp
Recipe
Heart Healthy Tips
Puzzle
Contact Us
Exercise Can Help Youin Your Every Day Life
Endurance Exercises
Push your grandchildren on
swings
Vacuum
Rake leaves
Shop without tiring
Take a walk with a friend
Strength Exercises
Exercise for SeniorsWhy do we keep hearing about exercise?
Simple... because it is very important for all of us,
regardless of age.
Exercise benefits both our physical and mental health, and
allows us to do the things we enjoy and stay as independent
as possible for as long as possible.
As we age it becomes more critical to be active on a daily
basis to maintain our health. Regular exercise and physical
activity help reduce the risk of developing certain diseases
and disabilities as we grow older. It can be effective in
treating some chronic conditions such as arthritis, heart
disease, or diabetes, and it helps people with high blood
pressure, balance problems, or difficulty walking.
Exercise and physical activity are both voluntary
movements and both burn calories. The difference is thatexercise is planned, structured, and repetitive, while
physical activity gets your body moving and includes
everyday activities such as taking the stairs, walking a dog,
and gardening.
We can all find appropriate things to do that fit our current
state of health, budgets, time, and interests. The U.S.
National Institutes of Health's Institute on Aging
recommends four types of exercise.
Endurance
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Rise from a chair
Carry groceries or smaller
grandchildren
Lift bags of mulch in the
garden Carry a full laundry basket
from room to room or up/down
stairs
Balance Exercises
Stand on your tiptoes to reach
something on a top shelf
Walk up and down stairs
Walk on an uneven sidewalk
Flexibility Exercises
Get dressed and tie your
shoes
Make the bed
Look over your shoulder to
see
what's behind you as you back
the car out of the driveway
You will know that I am
coming from the jingle ofmy bell,
But exactly who I am is not an
easy thing to tell.
Children adore me for they find
me jolly,
But I do not see them when the
halls are decked with holly.
These types of exercises will increase heart rate and
breathing for an extended period of time. Examples are
walking, jogging, swimming, dancing, and tennis. Building
endurance helps make everyday activities easier. It is
important to spend about five minutes before yourendurance routine to warm up your muscles and again after
your routine to cool them down. These warm-up and cool-
down periods help prevent injury and reduce muscle
soreness later. Be careful to build up gradually to at least 30
minutes of moderate intensity endurance exercise several
days a week. You may only start out being able to do
endurance exercise for five or 10 minutes, but that's ok...it's
getting starting that matters. For some examples of
endurance exercises, CLICK HERE.
StrengthStrength
exercises are
ones that
increase
muscle
strength and
help make
everyday
things
easier.Strength exercises require weights (which you can make if
you can't afford them) or resistance bands. Always start out
with light weights and gradually build over time. Major
muscle groups should be exercised two or more days each
week in 30-minute sessions, but remember not to exercise
the same muscle group two days in a row. It's okay to start
out light, even if you have to use 1- or 2-pound weights and
gradually add more. The last thing you want to do is start
out with too much weight, which can result in injury and/or
soreness. A good rule of thumb is that you should start outbeing able to lift or push a weight eight times in a row with
some effort but it shouldn't feel too hard to do. If it does,
reduce the weight.
Always lift or push weights slowly to get maximum benefit:
lift for 3 seconds, hold for 1 second, and return slowly for 3
seconds. The goal is to work up to 10 to 15 repetitions, or
'reps,' for each exercise. Remember to breathe while
exercising, inhaling through the nose and exhaling through
the mouth. If that's not comfortable then breathe in and out
using nose or mouth for both actions. It is important to
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I do not do business in times of
sleet, or ice, or snow.
My job often leaves me frozen,
and I am a man that all should
know.
I travel much on business, but
no reindeer fly me around,
I do all my traveling firmly on
the ground.
I love the time of Christmas, but
that's not my vocational
season,
And I assure that is because of
a sound economic reason.
CLICK HERE for answer
breathe in while lifting or pushing the weight and exhale
while relaxing or replacing or lowering the weight. For
some examples of strength exercises, CLICK HERE.
BalanceBalance exercises help prevent falls and the disability thatmay result from a fall. More than 1.6 million older
Americans visit hospital emergency rooms due to fall-
related injuries. The nice thing about balance exercises is
that you can do them as often as you like and they usually
don't require much beyond a sturdy chair, or something else
sturdy like a wall or somebody to hold onto. For some
examples of balance exercises, CLICK HERE.
FlexibilityFlexibility or stretching exercises allow you freedom of
movement. These types of exercises do not always improve
endurance or strength. Stretches should be done three to five
times each during an exercise session. Like with balance
and strength exercises, stretches should be done slowly and
deliberately. Slowly stretch into the desired position,
holding the stretch for 10 to 30 seconds, and then relax back
into normal position. Never 'bounce' into a stretch and don't
stretch so far that you feel sharp or stabbing pain. Avoid
"locking" your joints. For example, straighten your arms
and legs when you stretch them, but don't hold them tightlyin a straight position. Your joints should always be slightly
bent while stretching. For some examples of flexibility
exercises, CLICK HERE.
Enjoy this diabetic, low-calorie, and low-carbohydrate
dessert recipe courtesy of Splenda, Inc., from
www.cooksrecipes.com. Take advantage of the fact that
pears are in season this time of year and try this easy-to-
make, healthy dessert.
Easy Pear CrispMakes 6 servings
Topping Filling
1/4 cup SPLENDA Granular 3 cups peeled and sliced Bartlett pears
3 Graham crackers 2 tbsp. four
1/4 cup light butter 1/4 cup SPLENDA Granular
1 tsp. cinnamon 1 tbsp. lemon juice
2 tbsp. flour 3 tbsp. Water
1/2 tsp. cinnamon
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Preheat oven to 350. Spray an 8X8 inch baking dish with cooking spray.
Set aside.
Place all topping ingredients in the bowl of a food processor. Blend until crumbly. Set aside.
Toss together all filling ingredients.
Place in prepared baking pan. Cover with topping.Bake in preheated oven 40 to 45 minutes or until bubbling around the edges.
Nutrients Per Serving: Calories 200; Total Calories 90; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 2.5 g;
Cholesterol 15 mg; Sodium 60 mg; Total Carbohydrates 13 g; Dietary Fiber 3 g; Sugars 6 g; Protein 9 g
Activity Corner:Scrapbooking
Have Fun Capturing Memories,
Photos, or Your Family Tree
Scrapbooking is a great hobby for
anyone, especially seniors. It can be
both fun and therapeutic, especially
if you enjoy writing to document
memories and stories that may or
may not include accompanying
photos. They don't have to be
chronological; some stores actually sell journals with questions already provided to help
stimulate recollection. For those not so keen on writing, you can simply scrapbook photo
collections with appropriate commentary, including names of those pictured and the event
that was captured.
Many stores, not just specialty ones, carry lots of basic as well as fun and theme-based
scrapbooking supplies since it has become such a popular hobby. Those who enjoy talking
can skip paper scrapbooking and dictate memories and thoughts into a tape recorder or on
videotape. Another idea is to create a family tree using information you already have, or if
you have access to a computer, through online genealogy websites. Best of all, whatever
the end product is, it can be handed down to loved ones as a treasured keepsake.
Alzheimer's Disease:Know the 10 Warning Signs
Timely diagnosis of Alzheimer's is key for many reasons, including allowing the
person diagnosed to participate in decision-making about their treatment and
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future care options.
1. Memory changes that disrupt daily life. Forgetting recently learned information is one of the
most common signs of Alzheimer's, along with forgetting important dates or events.
2. Challenges in planning or solving problems. Changes in ability to develop and follow a plan
or work with numbers (e.g., following a familiar recipe or keeping track of monthly bills).
3. Difficulty completing familiar tasks. Difficulty driving to a familiar location, managing a budget
at work, or remembering rules of a favorite game are common examples.
4. Confusion with time or place. Losing track of dates, seasons, and the passage of time. Trouble
understanding something if it is not happening immediately. Forgetting where they are or how they
got there.
5. Trouble understanding visual images or spatial relationships. Sometimes vision problems
can be a sign of Alzheimer's and may include difficulty reading, judging distance, and determining
color or contrast. Perception problems can include passing a mirror and thinking someone else is in
the room, or not recognizing their own reflection.
6. New problems with words in speaking or writing. Trouble following or joining a conversation.
Confusion in the middle of a conversation, struggling with vocabulary or finding the right word, or
calling things by the wrong name.
7. Misplacing things and losing the ability to retrace steps . Putting things in unusual places.
Losing things and being unable to retrace their steps to find them. They might accuse others of
stealing. This may occur more frequently over time.
8. Decreased or poor judgment. Using poor judgment dealing with money, giving large amounts
to telemarketers, paying less attention to grooming or personal hygiene.
9. Withdrawal from work or social activities. Removing themselves from hobbies, social
activities, work projects, or sports. Trouble keeping up with a favorite sports team or remembering
how to complete a favorite hobby. Avoiding social settings because of changes being experienced.
10. Changes in mood and personality. Confused, suspicious, depressed, fearful, or anxious.Easily upset at home, work, with friends, or in places where they are out of their comfort zone.
For more information, visit the Alzheimer's Association website atwww.alz.org, or call
800-272-3900.
2009 Alzheimer's Association. Reprinted with permission of the Alzheimer's Association. May be
distributed by unaffiliated organizations and individuals. Such distribution does not constitute an
endorsement of these parties or their activities by the Alzheimer's Association.
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www.seniorhelpers.com
It's Puzzling Answer: Ice Cream Man
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