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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Oct. 13, 2010)
J U n r t la n h Cf)b s e r ti e r Page 6 Sidestep Frailty with Exercise ForYour Health D r . R ichard N. W aldman B y 2 0 3 0 , th e n u m b e r o f A m ericans age 65 and o ld er is expected to double from 35 m il lion to 70 m illion. A nd as the ranks o f old er A m ericans ex pand, so will the o ccu rren ce o f chronic disease am ong this popu lation. In c re a sin g a g e is c o n sid e re d a m ain risk fa c to r in th e d e v e l o p m e n t a n d p r o g r e s s io n o f m o st c h ro n ic d ise a se s su ch as d ia b e te s , h e a rt d is e a s e , o s te o p o ro s is , an d c an c er. M any se n io rs first turn to m e d ic a tio n s to c o m b a t th e se p ro b lem s, o ften o v e rlo o k in g an in e x p e n siv e an d p o w e rfu l te c h n iq u e to re d u c e an d e v en pre- by October 13, 2010 v en t d ise a se : E x e rc is e . In a d d itio n to th e b e n e fits th at re g u la r e x e rc ise h o ld s fo r e v e ry o n e — such as in c re a se d e n e rg y , im p ro v e d m o o d , stre n g th , an d m u sc le to n e, an d re d u c e d b o d y fat a n d b o d y m ass in d ex — o ld e r a d u lts hav e e v en m o re to gain. P h y sica l in a c tiv ity is a c u l p rit in m u ch o f th e loss o f stre n g th , sta m in a , an d fle x ib il ity th at m an y a ssu m e is a side e ffe c t o f a g in g . D e c lin e s in a e ro b ic c a p a c ity and m u sc le stre n g th can in c re a se th e risk o f falls and in ju ries, su ch as hip f r a c tu re s , a n d c a n s e v e r e ly lim it o n e 's a b ility to p e rfo rm e v e ry d a y ta sk s an d m a in ta in in d e p e n d e n c e . E x e rc ise c o m b a ts th is p ro g re ssio n . It can h e lp im p ro v e b a la n c e , c irc u la tio n , a n d c a r d io v a s c u la r fu n c tio n , lo w ers b lo o d p re s su re , a n d w a rd s o f f w e ig h t g ain . It can im p ro v e q u a lity o f life an d se lf-e ste e m an d re d u c e the risk o f m em o ry p ro b lem s and d em e n tia in o ld er a d u lts. R e g u la r p h y sic a l a c tiv ity m ay a lso h elp in c re a se life e x p e c ta n c y b y d e la y in g th e o n se t o r p ro g re s sio n o f c h ro n ic d is e a s e s . A ll a d u lts sh o u ld aim fo r at least tw o h o u rs an d 30 m in u te s a w e e k o f m o d e ra te -in te n sity p h y sic a l a c tiv ity p e r w eek . If y o u a re u n a b le to d o th a t a m o u n t o f a c tiv ity , do as m u ch as y o u can. I f th e id ea o f g e ttin g a c tiv e is less th an e x c itin g , re m e m b e r th a t b e in g fit is n o t a b o u t ru n n in g a m a ra th o n o r e v en j o in ing a gym . In fact, i t ’s p ro b a b ly m u c h e a sie r th an y o u th in k . F o r e x a m p le , w a lk in g is a g reat w a y to b u ild c a rd io -v a s c u la r e n d u ra n c e a n d m u sc le to n e. T alk to y o u r d o cto r before beginning y o u r exercise plan. He o r she can help you tailo r y o u r routine to suit y o u r ab ility level and include the things that you enjoy. N o m atter w hat the activ ity — golfing, sw im m ing, garden ing o r d oing y ard w ork, dancing, SWHMMHM biking, house clean in g -- the im p ortant th in g is that you keep d oing it. A good p a ir o f athletic sh o e s, s u p p o rtiv e u n d e r-g a r m ents, such as a sports bra, and loose-fitting clothes m ay help you feel m ore com fortable and enjoy y o u r ex ercise routine m ore. W hile g en etics and lifestyle factors affect how an individual w ill respond to an exercise p ro gram , m ost adults w ho get p h y si cal will reap som e rew ards. To m aintain independence, it’s vital to stay strong and activ e and it’s n ev er too late to start. Dr. Richard N. Waldman is president o f the American Con gress o f Obstetricians and Gy necologists. S» H ealth Annual Wellness Village & / X \ Health Disparities Conference Poor health affects everyone so join us for two great events because a healthy com m unity starts with you! Saturday Oct. 16, 9:00 a.m.-3 p.m. Friday Oct. 15th, 11:00 a.m .- 1:00 p.m. 6th Annual Health Disparities (',< inference We Can Make a Difference z\irport I loliday Inn 1 Intel 8439 N E Columbia Blvd. Portland, OR 97220. Who should attend? I or community members, health care providers, anil policy makers to generate solutions to health disparities in ( )regon. Keynote: Sally Norby, Executive Director of the American Diabetes Association o f Oregon and SW Washington 15th Annual Wellness Village at The Blazers Boys & Girls Club 5250 N E Marrin Luther King Jr. Blvd. F R E E health screen in g and activities at the W ellness V illage include: • Flu shots • Dental Screenings • • • • Vision anil Glaucoma I learing Diabetes l oot Checks Massage therapy Activities & Exhibits • S200 Individual; S1500 Table of 10) • Nutrition Education • Yoga • Zumba Dance Lessons • Cooking demo & tastings • Gospel choir • 11:30 a.m.-12:00 a.m. Program • Children Activités • 12:00 p.m.-FOO p.m. Keynote Address and I .unch • Raffle prizes Diabetes: More Than Just A Little Sugar • 11:00 a.m.-11:30 a.m Registration For more information contact the AAHC at 503-413-1850 or visit www.aahc-portland.org PROVIDENCE LEGACY M t « i l H Health & Services -« « « . *5/» 1 PERMANENTE KAISER Empowerment through Relaxation — Free informal meditation classes that address breathing techniques, some gentle ancient African yoga poses and mental balancing techniques— People have left these classes joyful and with a peaceful view o f their lives. We have these sessions bi- m onthly- Call Dr. Marcelitte Failla at 503-228-6140. Powerful Tools For Caregivers — 6-week educational series designed to help family caregivers take care o f themselves while caring for relatives or friends with chronic illness. Class size is limited, and registration is required. Call 503-413-8018. Leg Alert Screening — Cheek for peripheral arterial disease with this safe, simple screening using ankle and arm blood pressure. The fee is $40. To schedule an appointment, call 503-251-6137. Smoke-Free Support Group — Meets Mondays, 7 p.m. to 8 p.m. For information, call 503-256-4000. Heart Talk Support Group — Meets on the second Monday o f each month; from 6 p.m. to 8 p.m. For more information, call 503-251 -6260. Family Caregiver Support Group -- This topic-oriented group offers a safe place to discuss the stresses, challenges and rewards o f providing care to an older relative or friend. Meets the first Thursday o f each month at 3 p.m. at Legacy Good Samaritan Hospital. Chronic Pain Support Group — Meets the first Wednesday at 4 p.m. to 5:30 p.m. and the third Wednesday o f each month, from 7 p.m. to 8:30 p.m. For more information, call 503-256-4000. Cholesterol Profiles -- Get the resources to help you keep an eye on your cholesterol and other indicators o f heart health. Educational material provided. For more information, call 503-261 -6611. Bereavement Support Groups — Free, safe confidential group meetings for those who have experienced the death o f a loved one offered on various nights and locations. For information and registration, call 503-215-4622. Maternity Water Workout — Helping new moms regain muscle tone, strength, and flexibility, all in the support and freedom o f the water. Call 503-256-4000 for more information. Senior Aerobics — A low-impact workout geared specifically toward seniors. Call 503-449-0783 for current schedule. Osteoporosis Screening — An ultrasound bone density screening with personalized education; fee $30. To schedule an appointment, call 503- 261-6611. Red Cross Certification - The Oregon Trail Chapter Red Cross now offers credits to helps professionals maintain licensing or certification. For a cumulative list, visit pdxinfo.net. 4 X $ , I ♦ • • I I I t • • • • I ♦ I »
