Active Living Fall Edition

Active Living Fall 2016

a guide for senior wellness

p. 4 Staying young &

Active

p. 8 What is Fibromyalgia

Ask the Doctor

p. 11 Welcome

Physician Dr. Ouano

Deb Ferlito Pickleball Ambassador

Welcome to our fall edition of Active Living.

Like many of you, I have realized the importance of keeping active as I age. I am very much an exercise advocate, keeping my body healthy and mind sharp.

Healthy at any age Active Living is a magazine dedicated to strengthening a positive attitude, action and knowledge of seniors health awareness.

To remain in top physical condition, I prefer to bike or run. Since I moved here about a year ago, I have taken part in several Oswego YMCA 5K events, the Corporate Challenge in Liverpool and have enjoyed biking around the area.

I encourage all our readers to develop your own routines to keep fit and active. For those of you looking for a class, should read the story on page 7 about our local YMCAs and their specialized classes for active older adults.

A Publication of Oswego Health 110 West Sixth Street, NY 13126 315-349-5511

An inspiration to all of us should be Deb Ferlito, who is our cover story.

Despite suffering pain daily, she plays on several senior volleyball teams and is a pickleball ambassador. Pickleball, which I have enjoy playing, is the hottest trend among those over the age of 55.

Chuck Gijanto President and CEO of Oswego Health

I hope this publication inspires you to take on your own fitness regime. There is a wide range of wellness options available in our community and one is sure to fit your health needs.

Jeff Coakley VP for Communications and Government Affairs

Sincerely,

Jennifer Martin Director of Marketing Marion Ciciarelli Director of Public Relations Anne Raham Communications Coordinator

Chuck Gijanto, President and CEO for Oswego Health

Maureen Miceli Administrative Assistant Correspondence: Oswego Health Development and Community Relations 110 West Sixth Street Oswego, NY 13126 dearoh@oswegohealth.org facebook.com/oswegohealthcare for Oswego Health community news, events and medical information

4

Staying young and active

7

Adult Day Health Program at the Manor

11

Forever Fit - YMCA Classes

twitter.com/oswegohealth

oswegohealth.org for newsletters, medical information, provider listings and more Information in this issue comes from a range of medical experts. If you have any questions or concerns about specific content that may affect your health please contact your health care provider.

2- Active Living

9

Primecare welcomes Dr. Ouano

Healthy You

Strength training for seniors

Strength training is a good idea for seniors. But it’s important to take precautions to ensure that you exercise safely.

Aging can take its toll on your body. Muscles can shrink and bones can become brittle. But including strength training exercises in your workout routine can help you stay strong and active through the years.

p Choose the right pace. Strength training exercises are most effective when performed slowly.

Move through each motion smoothly. Do not jerk or swing weights, slow, controlled movement is important.

Remaining physically active is very important as you get older and strength training is an important part of a well-rounded physical activity program.”

p Know when to stop. Do 8 to 12 repetitions of each exercise, working your muscles until they are tired.

If you can do more repetitions without tiring, increase your weight slightly. Remember, it takes time to get in shape.

Benefits of strength training Strength training involves making your muscles work by tensing against an external resistance (like lifting a weight). This form of exercise can help older adults: p Preserve muscle mass. Muscle mass helps prevent disease and helps you control your weight and keep your body healthy. p Strengthen bones. Strength training can stimulate bone growth and make your bones healthier. p Reduce the risk of health problems like heart disease, diabetes and obesity. p Avoid falls. Regular strength training can help you maintain good balance

p Rest. After you’re finished exercising, take some time to relax. Resting after exercise can help lower your blood pressure, relieve stress and improve your immune system, according to the AAOS.

Talk with your doctor Before beginning any type of new exercise program, it’s important to talk with your physician. You should undergo a complete physical exam and ask if you have any medical problems that may affect your ability to exercise.

Remember, age should not be an excuse to be inactive.

Training tips You can perform strength exercises at home or at a gym.

And you can use a wide range of equipment, including free weights, resistance bands, weight machines and even jugs filled with water. Sit-ups, push-ups, pull-ups and squats are also strength training exercises.

Nutrition for seniors

The American Academy of Orthopaedic Surgeons (AAOS) offers the following tips for developing a safe, well-balanced strength training program:

Though your overall nutrition needs probably won’t change much as you age, you will need to cut back on calories.

p Vary your workouts. Work each muscle group— arms, legs, stomach, back and hips—twice a week.

Don’t train the same muscle group 2 days in a row.

Always give your muscles at least 1 day of rest from strength training.

Your online wellness newsletter

http://www.oswegohealth.org/wellnessresources/e-newsletters/ Sign up for our online newsletters at the above link.

3 - Oswego Health

active

Staying young and Deb Ferlito, of Oswego, has been active all her life, from her days as a high school and college athlete, then working as a physical education teacher for 33 years, to her latest achievement, serving as a pickleball ambassador.

Staying active, however, hasn’t always been easy for Deb. During her 20s she was diagnosed with fibromyalgia, which can cause significant pain and fatigue. Despite this diagnosis, Deb is determined to keep physical active and follows a strict regime.

Because of her fibromyalgia, Deb’s hands and feet hurt most days. She’s discovered, however, that after taking part in physical activity for ten minutes, much of that pain goes away. Deb also knows to maintain her active lifestyle she has to balance nutrition, exercise and sleep.

“I do keep my sugar intake low and have found that sleep is very important,” she explained. If she has participated in a sports event for two days straight, she knows that she needs a quiet day off.

A knee replacement 10 years ago also hasn’t slowed her down. Deb realized that if she went more than two days without exercising, the knee would stiffen up. So, she usually does some form of physical activity every day.

Deb has made her physical limitations into an athletic contest. As part of her daily route, she asks herself, who’s going to win today, fibromyalgia or me? Most of the time, she comes out on top. “I’ve learned how to manage this condition, so I can do what I want,” Deb says.

What she wants to do today is encourage others to remain active and play pickleball. It’s been called the fastest growing sport for those aged 55 and older. Deb first saw pickleball being played when she was competing on a volleyball team during the national senior games.

At the time she thought, “As soon as I retire, I’m going to learn how to play.”

A short time later Deb did retire from teaching at Oswego’s Kingsford Park Elementary School and learned to play pickleball. “It’s very easy to learn, difficult to master, but anyone, young or old can play,” Deb says. ”It’s also extremely social. Pickleball people love other people playing pickleball.” (See the sidebar story on how this game is played).

4- Active Living

Officials at the YMCA had seen a pickleball demonstration and welcomed the game last spring. “We thought what a great game and we had the space, so it was a natural thing to offer,” said Trish Levine, YMCA Health and Wellness Director.

The YMCA has two courts in the Armory that are busy two days a week. “They have been awesome,” said Deb of the Y staff.

“They have worked to make this happen.”

Today, the program has 80 participants with this number growing weekly.

There is a small fee for non-YMCA members to play on the courts during the Tuesday and Thursday morning sessions, held from 8:30 to 11:30 a.m.

With the courts at the Oswego YMCA busy, Deb, as an official pickleball ambassador charged with promoting the sport, has moved on to new locations. She recently introduced the sport in Red Creek and is working to have an unused Oswego tennis court renovated for pickleball play. She also hopes to establish a program in the local schools, more focused on the teachers who may be looking for fitness options as they retire.

Meanwhile, the Fulton YMCA is expected to introduce its own pickleball program this fall.

While pickleball and volleyball are her passion now, as a SUNY Cortland student Deb was a defender on the

college’s first girls’ varsity soccer team. At the time, Title IX had just been instituted and in women’s sports there weren’t the NCAA divisions there are today. Cortland Women’s Soccer played Division I against the University of Connecticut and the University of Massachusetts, as well as several Ivy league colleges. Deb will proudly tell you that her junior year, the Cortland team won its first national women’s collegiate soccer title. Years later, the entire team was inducted into Cortland’s Sports Hall of Fame.

Along with pickleball, Deb continues to play on a senior volleyball team that competes in the Fulton Women’s League, NYS Senior Games and the National Senior Games. Like many individuals, she has a personal bucket list and most recently crossed off her list participating in a half marathon.

Deb does devote time to her family. She and her husband, Mark, enjoy biking, kayaking, hiking and snowshoeing together. The couple has two grown married daughters who are active, and two grandchildren.

As for her next sport pitch to the YMCA: Water volleyball, it’s great on the joints.

A group of pickleball players on a summer morning at the Oswego YMCA.

How to Play Pickleball

Pickleball has become one of the fastest growing sports for those aged 55 and older. It’s been embraced by other age groups as well.

Quite simply, it’s a racket game that includes two, three or four players using solid paddles to hit a perforated polymer ball, similar to a whiffle ball over a net. The court is a combination of a badminton and tennis court, with a 34” net.

The game provides a great workout and is easy to play.

The complete list of rules can be found at http://www.usapa.org/ rules-summary/

5 - Oswego Health

Introducing

Butler, a registered nurse, began her healthcare career as a home health aide and advanced first as a case manager and as a manager of clinical practice, where she coordinated patient home care.

Carrie Butler, RN,

She said she was inspired to pursue nursing as a career after seeing the care two close family members received Director of Patient Services when they were severely ill. “I felt I could make a differOswego Health Home Care ence by becoming a nurse, providing care to those who (OHHC), a certified home needed it,” Butler said. “And, I still have a compassion for health agency, provides health- nursing.” care services allowing comAlong with working at OHHC, Butler is an adjunct clinical munity members to remain instructor, providing instruction to future nurses. in the comfort of their own homes. From skilled nursing to Butler earned both her bachelor and master degrees in nursing from Roberts Wesleyan College in Rochester. A physical therapy and support services, residents have a high- graduate of the Mexico Academy and Central Schools, Butler still resides in the area with her husband and two quality service available. children.

OHHC has received a 5-star rating, the highest score awarded, for its patient satisfaction. To help avoid a hospital stay, OHHC can also provide disease management, infusion therapy and wound care. Staff members are available 24 hours a day/seven days a week

Your online health resources

OHHC welcomes Carrie Butler, RN, who has more than 14 years of home care experience as its director of patient services.

oswegohealth.org/services/home-care

Butler joined OHHC in July and in her new position, works to ensure that patients receive the care they need.

Oswego Health Home Care services can help to improve the quality of life for patients and offer convenience for their families and physicians.

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6- Active Living

Foever Fit ­— Health and Wellness at the YMCA Remember the days of Jacki Sorensen, who introduced the first aerobic dancing program? How about Richard Simmons and his “Sweatin’ to the Oldies” or Jane Fonda’s “burn baby burn”?

Perhaps your exercise routine has slowed down a bit since then, or that you are looking for a program that keeps you moving, limber and in shape to play with the grandkids.

SilverSneakers® classes are also held at the Fulton YMCA, as well as chair yoga, Zumba Gold and Aqua Fit classes.

The latter is a combination of deep water and shallow water exercise, said. Brea Goss, Health and Fitness Director at the Fulton YMCA. “It’s a great class for those with joint issues,” she said.

To meet the demands for classes targeted toward active older adults, the Fulton Y began offering a Forever Fit Gold class several months ago to those aged 60 and older. The class focuses more on weight baring exercises.

The Y expects to add another class section this fall. “The

Offering a range of classes specifically tailored to active older adults are both the Fulton and Oswego YMCAs. Both facilities recognize that today’s population over the age of 60 want to stay active and are seeking opportunities to remain in top physical condition.

Trish Levine, Oswego Y’s Health and Wellness Director, said that active older adults are looking for strength training to provide good balance and flexibility, as well as good overall movement. The Y holds classes including SilverSneakers®, Zumba Gold, Aqua Fit and Forever Young.

Kay Germano, of Oswego, said Forever Young does indeed keep her in shape. “It’s great for strength and balance,” she said. “I find I have less aches and pains and I can breathe (while participating) as it’s a good pace.”

Kay’s been taking part in the program for the past two years. “I did aerobics for 20 years and hated to give it up, but this is better for me,” she said.

The class is done to music and to help with stability for some exercises, participants have access to a chair. Class instructors Cathy Bonoffski and Michele Southgate, specifically design some exercises to help with everyday living tasks.

Another popular class at the Oswego YMCA is SilverSneakers®. According to the company’s website, it is the nation’s leading exercise program designed exclusively for older adults. SilverSneakers® engages participants in strength training, aerobic and flexibility exercise that’s designed specifically for older adults.

attendance has been amazing,” Goss said.

While the main focus of the Y classes is to undergo a good workout, Goss and Levine have noticed a side benefit.

“They are a very social group that tends to do things outside of class together,” Goss said. To encourage that socialization, both Y’s offer activities not related to exercising, such as pot luck lunches and holiday craft projects. “They provide a wonderful support system for one another,” said Levine.

To learn more about the Y’s active older classes, please visit: http://fultonymca.com http://www.oswegoymca.org

7 - Oswego Health

What Is Fibromyalgia?

Fibromyalgia syndrome is a common and chronic disorder characterized by widespread pain, diffuse tenderness, and a number of other symptoms.

Making changes at work. Most people with fibromyalgia continue to work, but they may have to make big changes. An occupational therapist can help you design a more comfortable workstation or find more efficient and less painful ways to lift.

It is not truly a form of arthritis (a disease of the joints) because it does not cause inflammation or damage to the joints, muscles, or other tissues.

Eating well. Unfortunately, no specific diet has been proven to influence fibromyalgia. Of course, it’s important to maintain a healthy, balanced diet.

Like arthritis, however, fibromyalgia can cause significant pain and fatigue. Also like arthritis, fibromyalgia is considered a rheumatic condition that impairs the joints and/or soft tissues and causes chronic pain.

Tips for Good Sleep

Related symptoms may include: p cognitive and memory problems (sometimes referred to as “fibro fog”) p sleep disturbances p morning stiffness p headaches p irritable bowel syndrome p painful menstrual periods p numbness or tingling of the extremities p restless legs syndrome p temperature sensitivity p sensitivity to loud noises or bright lights.

Who Gets Fibromyalgia?

It affects five million Americans aged 18 or older, with between 80 and 90 percent impactingwomen. Most people are diagnosed during middle age, although the symptoms often become present earlier in life.

The causes of fibromyalgia remain unknown. Many people associate the development of fibromyalgia with a physically or emotionally stressful or traumatic event, such as an automobile accident. Some connect it to repetitive injuries. Others link it to an illness. For others, fibromyalgia seems to occur spontaneously.

p Keep regular sleep habits. Try to get to bed at the same time and get up at the same time every day—even on weekends and vacations. p Avoid caffeine and alcohol in the late afternoon and evening, that can keep you from sleeping or sleeping soundly. p Time your exercise. Regular daytime exercise can improve nighttime sleep. But avoid exercising within 3 hours of bedtime. p Avoid daytime naps. Sleeping in the afternoon can interfere with nighttime sleep. If you feel you need a nap, set an alarm for 1 hour. When it goes off, get up and start moving. p Reserve your bed for sleeping and not activites that may stimulate you. p Keep your bedroom dark, quiet, and cool. p Avoid liquids and spicy meals before bed. tha can cause heartburn late-night trips to the bathroom. p Wind down before bed. Do relaxing activities, such as listening to soft music or taking a warm bath. (A warm bath also may soothe aching muscles.)

Source: National Institute of Arthritis and Musculoskeletal and Skin Disease.

What Can I Do to Try to Feel Better?

Getting enough sleep. Enough sleep and the right kind of sleep can ease the pain and fatigue of fibromyalgia.

Exercising. Although pain and fatigue may make exercise and daily activities difficult, it is crucial to be as physically active as possible. Research has repeatedly shown that regular exercise is one of the most effective treatments for fibromyalgia.

8- Active Living

Joselito Ouano, MD Primecare Medical Practice at Fulton Medical Center

homelike environment

Activities & Socialization ...

When Robert Shuman’s mother, Julia, 94, came to live with him four years ago, he recognized that he would need assistance with her care.

”They have been very sensitive to her dietary needs, have provided great socialization and addressed her personal care needs.”

To learn more about the services available in the community, Robert visited The Manor’s Adult Day Health Services Program, which offers a comprehensive array of services in a homelike environment. This “medical model” integrates activities and socialization with the individual healthcare needs of all qualifying individuals.

Robert added that he likes the range of activities and outside performers that visit the program. One of his mother’s favorite pastimes is dancing, which she has the opportunity to do with visits from Elvis and other programs.

Participants are 18 years or older with a wide range of cognitive and physical needs that require nursing care and supervision in a structured community setting. Assistance can be provided to monitor medical conditions, such as diabetes, high blood pressure and Alzheimer’s disease.

The program is held weekdays from 10 a.m. to 4 p.m.

Transportation can be provided.

“After meeting Kathy and the staff, I knew this was the program for my mother,” Robert said.

“It’s been reassuring, he said. “There is no doubt in my mind that she is receiving the highest level of care here.”

To learn more about the Adult Day Health Services program, please call Kathy Cocciole at 315-349-5344.

Your online health information http://www.oswegohealth.org/services/adultday-health-program/

9 - Oswego Health

Female Incontinence Service Elizabeth W. Bozeman, MD

It can be embarrassing if you laugh or cough and it triggers an involuntary loss of urine.

Urinary incontinence affects one in four women. It can also impact men. Providing relief from incontinence are Oswego Health Urologists Elizabeth W. Bozeman, MD, and her husband, Gary Bozeman, MD. The urologists discuss the triggers, risks and how they can help community members return to laughing without worry.

Common Triggers: It’s often caused by vigorous activity such as: • Exercise • Sneezing • Laughing • Coughing • Lifting

Questions to ask, signaling you need treatment:

• Is stress urinary incontinence (SUI) limiting my daily activities?

• Have I stopped participating in activities because I am afraid I will leak?

• Have I become uncomfortable with my body because of the leaking?

• Am I avoiding sex because I am afraid I will leak?

• Have I stopped exercising because of leakage?

What You Can Do Now: Pelvic Floor Muscle Exercises — These exercises called Kegels are designed to strengthen your pelvic floor muscles. Learning to contract and relax these muscles help support the bladder and other organs. By exercising your pelvic floor muscles and making them stronger, you can reduce or eliminate SUI-related urine loss.

Treatments Are Available Offering relief are Oswego Health’s urologists.

“If your daily activities are impacted by incontinence, it is time to talk about the issue with a physician,” said Dr. Elizabeth W. Bozeman. “We have improved the quality of life for many women and men with incontinence issues.”

The Bozemans offer several surgical options for their patients. These procedures are done conveniently in Oswego Hospital’s advanced surgery center.

Finding relief from a surgical sling procedure was Lori, of Auburn. “I was given a whole new life again,” said Lori, who requested her last name not be used. “It had reached the point where I didn’t want to go anywhere, worried that I’d sneeze or cough.”

Lori Anne said Dr. Elizabeth W. Bozeman and the entire surgical team were “fantastic.” She adds, “They were all wonderful and treated me well. My recovery was great too. I went home that day.”

If you’d like to learn more on how you can overcome this most embarrassing problem, please call the offices of Drs. Elizabeth and Gary Bozeman at 297-4700.

Urinary Incontinence Service

10- Active Living

oswegohealth.org/services/female-incontinenceservices

Premier Independent Living Facility

Springside at Seneca Hill invites the community to learn more about the easy, carefree lifestyle the facility offers to those aged 62 and older.

Springside, a residential community for active seniors, has resumed its Soup Lovers Luncheons. This event, a community favorite, offers several selections of delicious soup prepared by the on-site executive chef at a nominal cost. The Soup Lovers Luncheons are held the second Wednesday of each month from October through April.

In addition, tours of the facility are available during the luncheons. Springside offers several living accommodations, including one- and two-bedroom apartments, as well as one-bedroom cottages and duplexes.

At Springside, everything is taken care of for you, from lawn maintenance to snow removal. Each night, residents can enjoy a delicious, well-balanced meal that is served in the main dining room.

If Springside sounds like the community for you, our staff will gladly discuss just how easy it is be become a resident, so you can start enjoying the comfortable life the community affords. We’ll even arrange for you to meet your new neighbors before you move in.

Call 315-343-5658 ask to speak to Sarah Weigelt for more information and a tour.

Primecare Welcomes Dr. Ouano The Primecare Medical Practice in Fulton. welcomed Joselito Ouano, MD, to its staff in August.

Dr. Ouano, a family medicine physician, begins providing care in August in suite 1700 of the Fulton Medical Office Building, 522 S. Fourth St. Dr. Ouano has been providing family medicine care for 16 years, most recently through the Lehigh Valley Health Network in Pennsylvania. Previously, he had his own private practice.

Dr. Ouano earned his medical degree from the Cebu Institute of Medicine in the Philippines. His residency was completed at The Reading Hospital in Pennsylvania.

He is also a graduate of Pennsylvania State University, where he obtained his bachelor’s degree in biology.

The new Primecare physician said he was looking forward to practicing in a small community, similar to Hazelton, located in the Pocono Mountains of Pennsylvania, where he grew up. “I enjoy working in a small community and think this is an ideal place to work and raise a family,” he said.

When Dr. Ouano isn’t providing patient care, he enjoys salmon and trout fishing, waterfowl hunting, skiing, hiking, gardening, and spending time with his wife and two children.

Dr. Ouano believes that it’s essential to know his patients. “As a family medicine practitioner, it’s critical that I To make an appointment with Dr. Ouano, community know my patients,” Dr. Ouano said. “It’s also important to members can call 592-3930. be a part of the community, so that I understand my patients from both a professional and personal standpoint.”

11 - Oswego Health

Oswego Health 110 West Sixth St. Oswego, NY 13126

Head off osteoporosis with healthy habits About 10 million Americans have osteoporosis, according to the National Institute on Aging. It’s a disease in which bones become weak and more likely to fracture.

But the bone loss that occurs doesn’t produce symptoms. Consequently, many people don’t know they have osteoporosis until a sudden strain or fall breaks a bone—often in the hip, wrist or spine.

Women have a higher risk of getting osteoporosis, but men can get the disease too. Age, race and having a family history of osteoporosis may also heighten your chances of fragile bones.

3 smart steps While you can’t change osteoporosis risks like your race and age, you can protect against the disease with these safeguards: The right diet. Adequate calcium and vitamin D intake help keep bones strong. Good sources of calcium include low-fat dairy products; green, leafy vegetables; and almonds. Foods rich in vitamin D include egg yolks, saltwater fish and liver. Ask your doctor if taking a calcium or vitamin D supplement might also benefit your bones.

Regular exercise. Just like muscles, bones grow stronger with exercise. The best kind for bones is weightbearing exercise, such as walking, jogging or strength training.

Healthy habits. Smoking harms your bones as well as your heart and lungs. And drinking alcohol contributes to bone loss. Avoiding these activities can help keep your bones in good shape.