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Make Partofof MakeHeart Heart Health Health Part Your Routine YourSelf-Care Self-Care Routine
D
FAMILY FEATURES
evoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals and not cheating on sleep, can all benefit your heart. Because heart disease is largely preventable, focusing on improving your heart health is important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19. “Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences. It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes for hearthealthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep or make a medication checklist. Then seek out support from others to help you stick to your goals. Consider these self-care tips to try each day to make your heart a priority:
Self-Care Sunday
Find a moment of serenity every Sunday. Spend some quality time on yourself.
Mindful Monday
Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range.
Photos courtesy of Getty Images
Tasty Tuesday
Choose how you want to approach eating healthier. Start small by pepping your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, hearthealthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy products.
Wellness Wednesday
Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea or lightheadedness. You might be having a stroke if you experience numbness in the face, arm or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.
Treat Yourself Thursday
Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family
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dance party, take a few minutes to sit and meditate, go for a long walk or watch a funny show. Whatever you do, find a way to spend some quality time on yourself.
Follow Friday
Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to selfcare are depression and a lack of confidence, according to a study published in the “Journal of the American Heart Association.” If your mental health is taking a toll, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.
Selfie Saturday
Inspire others to take care of their hearts. Talk about your selfcare routine with loved ones or share a selfie on social media. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight and quit smoking. Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.
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Palpitations of the heart or uncomfortable sensations in the chest can be distressing. Thoughts of heart attack may come to mind, and that anxiety can only exacerbate the situation. While heart attack might be the first thing people think of when experiencing chest discomfort, atrial fibrillation may be to blame for such feelings. Atrial fibrillation, also called AFib, is a quivering or irregular heartbeat that may lead to heart-related complications. The American Heart Association says that at least 2.7 million Americans are living with AFib. Although treatable, without proper diagnosis, AFib may lead to blood clots, stroke and even heart failure. Many people with AFib experience no symptoms at all and are unaware they have it until it is discovered during a physical examination. For those who experience symptoms, The Mayo Clinic lists these as some of the more common:
· Palpitations, which can be sensations of a flip-flopping in the chest or even a racing feeling. · Fatigue · Reduced ability to exercise · Lightheadedness · Chest pain or shortness of breath · Dizziness and weakness When the heart is working normally, it contracts and relaxes in a beat. When a person has AFib, the upper chambers of the heart, called the atria, beat irregularly. They quiver and do not move the blood into the ventricles in an effective manner. This irregularity can cause pooling or clotting of blood. Should a clot break off and enter the bloodstream, particularly in an artery leading to the brain, stroke may occur. A proper diagnosis from a physician is needed before treatment can begin. An examination may include an EKG or ECG, which will show the heart’s electrical activity as line tracings on paper. The spikes and dips in the tracings are called waves. An EKG will determine if the heart is pumping correctly. AFib is more common among people with clogged arteries or diabetes and may develop following valve surgery. AFib also is more common in people with coronary heart disease. As a person ages, his or her risk for AFib increases. Stress also can be a major factor in triggering AFib, according to StopAfib.org. Once AFib is diagnosed, managing risk factors and restoring a heart to normal rhythm becomes the priority. Doctors use a variety of medications to control heart rate, which may include beta blockers and calcium channel blockers. Medications to prevent stroke also may be prescribed. Surgical intervention may be necessary if medications aren’t working. Atrial fibrillation is a serious condition that requires treatment. Episodes can be managed and treated to help people live healthier lives
HEART HEALTH
Heart Attack Survivor Bob Harper’s Journey (BPT) - A heart attack can happen to anyone, and Bob Harper is living proof. As a celebrity trainer, Harper dedicated his life to helping others live a healthier lifestyle, but even his devotion to fitness couldn’t keep a heart attack from striking him. Harper suffered his heart attack in February 2017. Harper was in the middle of a workout when he lay down on the ground and others ran to his aid. “I was so lucky that there was a doctor in the gym,” he said. Harper fell into cardiac arrest, and they had to shock him three times. “I woke up in the hospital two days later, dumbfounded and confused. Once the realization set in, I spent an emotional and upsetting eight days in the hospital.”
Surviving with heart Since his heart attack, Harper has learned to adjust his lifestyle to help reduce his risk of suffering another heart attack, and he’s doing all he can to help educate fellow survivors about what they can do to help reduce their risk in the future. Harper partnered with AstraZeneca launched Survivors Have Heart. Survivors can describe their personal journey and connect with other survivors, including Harper. Together, AstraZeneca and Harper are teaming up to help people like him who have experienced a heart attack share their stories to educate and inspire others. AstraZeneca created Survivors Have Heart to provide support for the survivor community and give voice to the emotional experience of life after a heart attack. You’ll find heart attack survivors’ stories, helpful information about recovery and caregiving, and additional resources from advocacy group websites. For Harper, Survivors Have Heart gives him a chance to practice what he preaches. “Being a heart attack survivor adds you to a club you never want to join, but once you are a part of it, you feel bonded by the experience,” he said. “As survivors, we carry each other and together we can make a meaningful difference in raising awareness on how to navigate this complex journey.” Harper hopes to share his commitment to living in the now. If you have suffered a recent heart attack, talk to your doctor today about treatment strategies that are right for you. After Bob had his heart attack as part of his journey to recovery, he knew he had to adjust his lifestyle to help reduce his risk of having another heart attack. In addition, Harper followed his treatment regimen as his doctor prescribed. “I’ve been working to rebuild the relationship with my heart. Fortunately, I had complete trust in my doctors,” he said. As a health and fitness expert and a best-selling author, Harper has inspired audiences nationwide to get fit. He was the picture of health. Bob never considered that a heart attack could happen to him. But it did. Today, Harper is passionate about another kind of training: emotional recovery. While changes to his diet and exercise routine are an important part of his physical recuperation, Bob credits further education with helping him evolve his mindset and believes this plays an equally important role.
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RETIREMENT SPARKS by ELAINE M. DECKER
Stolen Years
Many adults think the reckless behavior of young people is a reflection of their assumption that they will live forever. When I was young, I was guilty of a fair amount of recklessness, but I don’t remember ever thinking I was indestructible, that I’d live forever. Not even in an abstract sense, much less literal. The disruption caused by COVID is robbing most of us of the social interactions that add richness to our lives. For young people, this will likely be a temporary interruption in their emotional development. Once the pandemic is behind us, life will go back to almost normal and their social growth will pick up where it left off. For older people, especially seniors, it may not be that easy. After my sister’s husband died, she and I decided to take a trip together each fall to places we selected together. The first year, we went to Puglia, Italy and enjoyed it immensely. The second year, we didn’t go on a trip because my husband had knee replacement surgery. In addition to wanting to help him with his recovery, I had been counting on him to take care of our senior cats while I would be away. The third year, my sister and I went out West with a focus on visiting Sedona and several National Parks. Year four was supposed to be Portugal. Instead, we got to sequester at home because of COVID. As it turned out, my husband and I developed health issues that would have complicated that trip. My sister, who is now 82, lamented that she wasn’t sure how many more years she would have for us to make these trips together. I assured her that we’d have plenty of them; there’s longevity in our family. It’s not that I thought we were indestructible and would live forever. I just felt we had a lot of years ahead of us. “There’s always next year” had been my mantra. Recently I started to think about the trips my sister and I expect to make. I hope everyone is healthy enough for one by fall, but even with the COVID vaccine now a reality, I doubt we’d risk traveling this year. Perhaps in 2022.
I had a sudden realization that COVID was stealing years from those of us who don’t have many years left to lose. Before COVID forced me to stay at home, I was here much of the time anyway, so it didn’t feel like much of a sacrifice. I don’t feel that way any more. It has dawned on me that every year that my sister and I can’t travel together is a stolen one. Our remaining years no longer spread out ahead of us like a magic carpet of travel time. We were never expecting to live forever. But we also weren’t expecting to have the years we were counting on be taken away from us without warning and through no fault of our own. This may sound like a simple realization of my own mortality, but it’s something different than that. Recognizing your own mortality simply means that you know there’s an end out there somewhere. Stolen years are different. Those are years that should have been there to be lived and enjoyed in your limited, mortal future, but are no longer there. Young people have time to adjust, to recover from lost time. Seniors don’t have that luxury. Once a year has been stolen from us, we can never get it back. My mantra is no longer “There’s always next year.” It’s “I hope there will BE a next year.” And not just for my sister and me, but for all of us. In the meantime, I’ve decided I will not dwell on the year or two that COVID will have stolen. I’m going to focus on reclaiming my life, one day, one week, and one month at a time. After all, days, weeks, months—that’s what years are made of. Copyright 2021 Business Theatre Unlimited
Elaine M. Decker’s newest book is Retirement Downsizing—A Humorous Guide. Her other books include Retirement Sparks, Retirement Sparks Again, Retirement Sparks Redux and CANCER: A Coping Guide. Her essays appear in the anthologies: 80 Things To Do When You Turn 80 and 70 Things To Do When You Turn 70. All are available on Amazon.com. Contact her at: emdecker@ix.netcom.com
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ACCORDING TO DON by DON FOWLER
Bored? Try Some Board & Card Games Remember the good old days? Before TV and computers? The family would sit around the dining room table playing Monopoly or Go Fish or work together to do a thousand-piece puzzle. Right about now we are bored with TV and our computer, and many of us are returning to those good old days, finding the Sorry game in the attic and a deck of cards in the desk drawer. Board games have become a popular Christmas gift this year as home confinement finds us looking for ways to fill long hours. Hasbro sale have continued to increase. Board games are back. And you know what? They are fun! I remember my daughter’s first game: Chutes and Ladders. Then we progressed to Candyland, and before I knew it we were playing Sorry, one of our family’s favorite. The kids eventually got into Battleship
and Clue and moved on to Trivial Pursuit. Today, with the Pandemic wearing us down, families are rediscovering the old board games, dusting them off and finding substitutes for missing pieces. Friends brought out their old Twister game and found new aches and pains. A renewed interest in chess since Netflix’s “The Queen’s Gambit” has people playing it with friends and relatives over the internet. We never went any further than checkers. A friend told me that his family was relearning how to play pinochle and canasta. Many of the old board games have been redesigned for television. Unfortunately, many of them are pretty dumb and filled with out of work “celebrities”. The premiere TV game, “Jeopardy” can be played at home, along with the show. It is time to check out your attic and basement, dust of the old games, and plan a New Year’s evening with family around the dining room table.
Jenkins Joins Saint Elizabeth Community Eileen Jenkins, R.N., CHPN, has joined Saint Elizabeth Community as the Certified Nursing Assistant (C.N.A.) Clinical Coordinator. Jenkins will be holding CNA training classes this spring and interested candidates can email her at ejenkins@stelizabethcommunity.org. A graduate of New England Baptist, Hospital School of Nursing and Emmanuel College, Eileen previously worked at VNA Care Network, MA, as a Hospice Educator, and most recently held the role of Clinical Coordinator for the C.N.A. Program at Crossroads RI. Eileen and her husband reside in Warwick. Saint Elizabeth Community is a not for profit provider of care and services offering a full continuum of care for seniors including; long term nursing care, short term rehab, assisted living, adult day centers, home care and apartments for seniors. Visit www.stelizabethcommunity.org for more information.
SENIOR ISSUES by LARRY GRIMALDI
A letter to my grandsons PROLOGUE: Browsing the racks for Valentine’s Day cards, I was realized that I had written several letters over the past 17 years to my granddaughters Kailyn and Sophia, but I had never written to my grandsons Nicholas and Benjamin, Jr. Although they are 11 and two respectively, I hope that they (or their parents) will forgive me for this omission. The transgression was in unintentional. Dear Nicholas and Benjamin, Jr. I occasionally start or end a column, essay, or letter with a quote that adds texture to the subject at hand. While I found many quotes for grandfathers to granddaughters, and even more from grandmothers to grandsons, there were but a few that focused on grandfathers and grandsons. I can assure you that the bonds formed the first time we saw you are just as strong as those created at first glance of our granddaughters. The closest I came to describing this connection was the anonymous, but hilariously true observation, “Grandfathers are just antique little boys.” Let’s start with a little family background. I urge to “fill in the blanks” of your family history as you get older. The search will link you to the culture, traditions, and history of your heritage. FOR NICHOLAS: I, your grandfather Lawrence (aka Mampie), was born in Providence, Rhode Island to working class parents of Italian descent. Your grandmother, Katherine (La Voice) Grimaldi, (aka Mammie), is Irish and French, German, a bit English, and maybe a little Native America. She can actually trace her family ancestry British pilgrims who landed in Massachusetts after crossing the Atlantic Ocean on the Mayflower. She was born in Woodsville, New Hampshire and came to Rhode Island, living with her aunt and uncle, to attend school after her hometown school was destroyed in a fire. Your grandmother and I first met in the eight grade at Tyler School in Providence. Your Grandpa Ray and his wife, Elaine, your father’s parents, were both born in Providence. Unfortunately, you will never meet your grandmother Elaine because she passed away when your father was 13. Over the years, it has been fascinating to watch you grow. Although you exhibited a streak of defiant independence during those first few years that you spent in our charge on Saturdays while your parents were working, you are now showing more maturity. I can’t believe that you are now taller than your grandmother. You have spent many hours with Mammie playing games, riding bikes, and learning to cook. You make a great omelet. She also encouraged you to take golf lessons. You and I have spent countless hours playing knee hockey and pool in the basement (before the Great Basement Flood of 2019); playing Go Fish and War, building houses of cards, and talking about baseball, hockey, and football. I hope that you finally get the chance to try lacrosse after the COVID-19 pandemic is under control. We look forward to many more adventures together and watching you continue on your life journey. FOR BENJANMIN JR.: Although you don’t know it yet, your life is about to change in August with the new addition to your family. Your parents Ben and Renee will no doubt see changes in THEIR lives also. Your grandfather Matt (aka Baba) was born in the Bronx in New York City. The Bronx is home to the New York Yankees, my favorite baseball team. Your grandmother Maryann (aka Mimi) was born in Queens, New York, home of the New York Mets. Your baseball
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loyalties may gravitate towards one of these hometown nines in the future. I have no doubt that your current “terrible twos” phase of development will pass. But in the interim, please take it easy on your parents, Ben and Renee. Children do not come with an instruction manual, so they are learning along with you. If you follow my advice, periodic banishments into “time out” will be limited. But do not lose your curiosity or enthusiasm. Although there is about 180 miles from our North Providence house to your New Jersey home, your grandmother and I always enjoy playing with you and reading to you (whenever you find time to sit still). Setting aside the need for us to take a refresher course in home child-proofing, were always look forward to being with you. We will, no doubt, create more memories and share more family times together in the coming years. In truth, we need a little rest after each one of our visits. The collective sound deep breaths you hear as you pull out of our driveway for your trip home is, however, a joyous element in our “grandparents experience.” We realize that these moments pass with alarming speed and we must take care to carefully place them in our Grandparent Treasure Chest. While it’s true, Nicholas and Benjamin, Jr., that years on the calendar of life may separate us, we share a common history that links us. In so many ways, you rekindle the youth, energy, and joy of our childhood, while reminding me of the importance of family in our lives. From my perspective, it’s not hard to understand because, after all, “Grandfathers are just antique little boys.” Larry Grimaldi is a retired freelance writer living in North Providence. Comments can be emailed to lvgrimaldi49@gmail.com
F
FAMILY FEATURES
arm-fresh is what many families desire. Straight from the farm to your table is one of the best ways you can ensure you’re delivering a nutritious and delicious meal for family or friends. Wholesome meals can bring everyone together around the dinner table; even little ones can enjoy flaky, baked fish, a nutritious potato-based side dish and a trendy-twist on a farm-fresh beverage with these fun, flavorful recipes. Find more farm-fresh recipes at Culinary.net.
DELIGHTFULLY BAKED FISH When it comes to baking fish, flaky and fresh can make for a great combination. For a classic meal with a seasoned flare, try this delicious baked fish with lemon pepper seasoning and onions. Find more traditional, tasty recipes at USDA.gov.
Baked Fish
Recipe courtesy of the United States Department of Agriculture Servings: 4 Nonstick cooking spray 1 pound fish fillets (whitefish, trout or tilapia) 1 onion, sliced 1/4 teaspoon salt 1/4 teaspoon black pepper 2 teaspoons vegetable oil 1/4 teaspoon lemon pepper seasoning (optional) Heat oven to 350 F. Place 12-inch piece of foil on counter. Coat foil with nonstick cooking spray. Place fillets in middle of foil. If fillets have skin, place skin-side down. Spread sliced onions, salt, pepper and oil on top of fillets. Add lemon pepper seasoning, if desired. Fold foil over fish. Place foil pouch on baking sheet and place in oven. Bake fish 15-20 minutes until fish reaches a minimum internal temperature of 145 F on a food thermometer and is flaky when tested with fork. Divide into four portions and serve.
Photo courtesy of Getty Images
A SENSATIONALLY SIMPLE SIDE DISH
When you’re looking for a delicious and nutritious side dish to complement any meal, look no further than this Fingerling Potato Salad. Made with nutrient-rich Wisconsin Potatoes and topped with a lemon dressing, this simple potato side packs plenty of flavor. Find more potato recipes at eatwisconsinpotatoes.com.
Fingerling Potato Salad
Prep Time: 15 minutes Cook Time: 15 minutes Servings: 6 1 1/2 pounds mixed Wisconsin fingerling potatoes 2 large lemons, divided 2 cups water 2 tablespoons coarse kosher salt 3 tablespoons white balsamic vinegar 3 tablespoons extra-virgin olive oil 1 1/2 teaspoons whole cumin seeds 3/4 teaspoon whole coriander seeds
pepper, to taste 4 green onions, thinly sliced 1/3 cup chopped fresh dill salt, to taste 2 cups baby arugula In large pot of boiling, salted water, cook potatoes until just tender when pierced with fork, about 15 minutes. Drain and cool slightly. Slice one lemon into 1/8-inch-thick rounds. In small saucepan, combine sliced lemon, water and kosher salt; bring to boil. Reduce heat and simmer until lemon slices are tender, about 10 minutes. Drain lemons then coarsely chop. Cut remaining lemon in half and squeeze out 2 tablespoons juice. In small bowl, mix chopped lemons, lemon juice, white balsamic vinegar and oil. Coarsely crush cumin and coriander seeds using mortar and pestle. Mix seeds into lemon dressing. Season, to taste, with pepper. Cut lukewarm potatoes in half lengthwise. Place in large, shallow bowl. Mix in green onions and dill. Pour lemon dressing over and toss to coat. Season, to taste, with salt and pepper. Add arugula and toss gently. Serve lukewarm or at room temperature.
FROM FARM TO GLASS
Farm-Fresh Festivities
Themed parties can be challenging, especially when you want everything to be perfect for your guests. Make your party simple and festive with these tips for planning your own farm-to-table gathering. Mason jars A farm-to-table classic, mason jars can be used for drinks or even to fill with flowers to make a beautiful, seasonal centerpiece for the table. Mason jars are clean, cute and easy to wash when the gathering is over. Rustic vibe Adding some rustic decor can help spruce up your table or serve as an accessory for your farm-to-table dinner party. Also consider adding a bit of fall-flare with decorations such as pumpkins, squash and brightly colored leaves. Seasonal fare It’s easy to get inspired with the variety of things you can find at your local farmers market. Ingredients like onions can be used in this Baked Fish recipe while a batch of locally sourced potatoes is the perfect foundation for a Fingerling Potato Salad.
Many may be surprised to learn that milk is one of the original farm-totable foods, typically arriving on grocery shelves in just two days (or 48 hours) from many familyowned and operated dairy farms. For a trendy twist on the farm-fresh beverage kids already love, try this DIY flavored milk recipe as a tasty start to the morning. To learn about milk’s journey from farm to glass, visit MilkLife.com.
Chocolate Banana Milk
Servings: 1 8 ounces fat free milk 1/2 large banana 1 teaspoon unsweetened cocoa powder Place 8 ounces milk, large banana and unsweetened cocoa powder in a blender and blend until just smooth. Enjoy! Nutritional information per serving: 140 calories; 0 g fat; 0 g saturated fat; 5 mg cholesterol; 9 g protein; 29 g carbohydrates; 2 g fiber; 105 mg sodium; 306 mg calcium (30% of daily value).
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THE REMINDER
YOUR TAXES by M E G C H E VA L I E R
Taxpayers beware of ghost preparers As people begin to file their 2020 tax returns, taxpayers are reminded to avoid unethical ghost tax return preparers. A ghost preparer is someone who doesn’t sign tax returns they prepare. Unscrupulous ghost preparers often print the return and have the taxpayer to sign and mail it to the IRS. For e-filed returns, the ghost will prepare but refuse to digitally sign as the paid preparer. By law, anyone who is paid to prepare or assists in preparing federal tax returns must have a valid Preparer Tax Identification Number. Paid preparers must sign and include their PTIN on the return. Not signing a return is a red flag that the paid preparer may be looking to make a quick profit by promising a big refund or charging fees based on the size of the refund. Ghost tax return preparers may also: • Require payment in cash only and not provide a receipt. • Invent income to qualify their clients for tax credits. • Claim fake deductions to boost the size of the refund. • Direct refunds into their bank account, not the taxpayer’s account. It’s important for taxpayers to choose their tax return preparer wisely. The Choosing a Tax Professional page on IRS.gov has information about tax preparer credentials and qualifications. The IRS Directory of Federal Tax Return Preparers with Credentials and Select Qualifications can help identify many preparers by type of credential or qualification. No matter who prepares their return, taxpayers should review it carefully and ask questions about anything that’s not clear before signing. They should verify their routing and bank account number on the completed tax return for any direct deposit refund. Taxpayers should watch out for ghost preparers putting their bank account information on the returns. Taxpayers can report preparer misconduct to using IRS Form 14157, Complaint: Tax Return Preparer. If a taxpayer suspects a preparer filed or changed their tax return without their consent, they should file Form 14157-A, Tax Return Preparer Fraud or Misconduct Affidavit. For additional information, please visit IRS.gov.
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HEART HEALTH
Exercise GETTING STARTED
Exercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease. Despite the importance of exercise, many people live sedentary lifestyles into their golden years. Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise regimen. Certain medications may limit just how far seniors can push themselves, while preexisting conditions may make specific types of exercise off limits. After discussing their limitations with their physicians and developing a safe exercise routine, seniors can heed the following tips to avoid injury but still get healthy.
• Start slowly. Seniors who have not been physically active for some time should
take a gradual approach to exercise. Instead of heading right for the treadmill, exercise bike or elliptical machine, start walking every day. When it rains, find a treadmill you can walk on. The American Academy of Orthopedic Surgeons recommends seniors begin by determining how many steps they can take in a day and then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your progress. Apply the same slow approach to strength training exercises, lifting only very light weights at first before gradually increasing weight as your body acclimates to the exercises.
• Stretch. Bodies that have been inactive for lengthy periods of time are inflex-
ible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors warm up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking. Then stretch gently, remembering to relax and breathe during each stretch.
• Switch things up. When strength training, do not work the same muscle
group two days in a row. Muscles need time to recover. If you prefer circuit strength training where you exercise various muscle groups in one day, do not strength train on back-to-back days, leaving at least one day in between strength training sessions so muscles have ample time to recover. HM171742