J U n r t la n h Cf)b s e r ti e r
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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.
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