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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.
http://www.alz.org/http://www.alz.org/


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