FEBRUARY 2020 - ISSUE #22
The benefits of lifting weights Safety first Preventing injury
FEBRUARY 2020 - ISSUE #22 PUBLISHER Hank Vander Veen GENERAL MANAGER Drew Savage ART DIRECTOR Harold L. George DESIGNER Sharon R. Hoffman ADVERTISING DIRECTOR Chuck Higgs SALES & MARKETING Lorraine Bernaldes Corey Rogers Chris Castro
Melody Wann
Beth Flanagan
Charles Webber
Dawn Hamilton
Jennifer Webber
Rich Matheson
To advertise in the next Senior Living, call Manteca • 209.249.3500 Oakdale • 209.847.3021 Turlock • 209.634.9141 121 S. Center St., 2nd Floor • Turlock, CA 95380
©Copyright 2016. Senior Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of Senior Living is strictly prohibited. The opinions expressed in Senior Living are those of the authors and do not necessarily reflect the view of Senior Living management or owner. Senior Living assumes no responsibility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.
2 FEBRUARY 2020
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C O N T E N T S SAFETY FIRST. . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Freedom never felt so good.
SIMPLE EXERCISES. . . . . . . . . . . . . . . . . . . . . . . 6 THE PROS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Your complimentary lunch or dinner and tour awaits.
TYPES OF EXCERCISE. . . . . . . . . . . . . . . . . . . . . 8 GROUP EXERCISE. . . . . . . . . . . . . . . . . . . . . . . 10 FOOD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Call now to reserve.
CELEBRATION . . . . . . . . . . . . . . . . . . . . . . . . . 13 STRENGTH TRAINING . . . . . . . . . . . . . . . . . . . 14
209.437.8308 2832 Health Care Way Modesto, CA 95356
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Valley Oak Dental Group is a multi-specialty group practice committed to excellence. Our Pediatric Department provides a comfortable, caring atmosphere for your children. We provide the latest General Dentistry procedures in a state-of-the-art dental suite. Our Oral Surgery Department provides general anethesia and I.V. sedation in a safe, professional environment. Members of • California Dental Association • American Dental Association • San Joaquin P.P.A.
1507 W. Yosemite, Manteca • Between Airport and Union 3 FEBRUARY 2020
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MINOR SETBACK. EPIC COMEBACK.
Comprehensive care for joint pain can get you moving again. A COMMUNITY BUILT ON SUPPORT Life can be so much better with less joint pain. At Emanuel Medical Center and Doctors Hospital of Manteca, we have treatment options from pain management and physical therapy to minimally invasive surgery. Our caring teams are here to help get you back in motion for the life you want to live.
To learn more, register for a class by visiting one of our websites at EmanuelMedicalCenter.com or DoctorsManteca.com
4 FEBRUARY 2020
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209 SENIOR LIVING | SAFETY FIRST
Preventing Injury
N
o matter how many years and how much mileage you’ve put on your body, it needs physical activity to continue to thrive.
That’s why developing and sticking to a consistent exercise plan is so critical to seniors. But just as important as regular exercise is making sure you are performing your workouts in a safe, effective manner. The risk of injury is real, especially for older adults who may be experiencing a loss in muscle or a decrease in the elasticity of their tendons and ligaments. The good news is that with proper stretching and a full understanding of what your body can and cannot endure, you can stay safe as you tackle new exercise challenges, either by yourself or with a strong group of workout friends.
COMMON INJURIES
The most common injuries for
seniors during exercise involve sprains or strains around the shoulders, knees and ankles. While there are various grades of injury to these areas, they are not typically severe and may only cause minor soreness or stiffness. The issue is that, without care and rest, these injuries may lead to more soreness and further pain. That’s why knowing your body and its limits is so important to your overall health and well-being.
HOW TO PREVENT INJURIES
Before you get started, follow these tips from the Centers for Disease Control and Prevention. Get a basic medical screening. Talking with your doctor can help you
uncover any conditions you may have that would put you at risk of specific injuries. Find a balanced exercise program. Depending on one sport or activity day in and day out can actually hold your body back. Your fitness program needs variety, so consider adding different activities to your overall routine. Take lessons. It’s OK to not know exactly how to get started. There are
When you need us, we’ll be here. • Independent Living • In-Home Care • Adult Day Services • Assisted Living • Memory Care • Rehabilitation and Skilled Nursing
Request information or schedule a tour at: 209-599-4221 bethanyripon.org • 930 W. Main Street, Ripon
5 FEBRUARY 2020
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professionals for that. Hire a coach or licensed athletic trainer to help you learn about new activities, maintain proper form and achieve your fitness goals. Follow the 10% rule. When you are ready to increase your activity level, do so in 10% increments. This applies to time or weight that you may be considering adding to your workout routine.
209 SENIOR LIVING | SIMPLE EXERCISES
The Benefits of Walking
T
here aren’t many exercises out there, if any, that are more key to your physical health than walking.
Consider people from older generations before the convenience of transportation. Our walk-happy ancestors were generally less obese because of the regular exercise they received from walking and other physical work. Frequent walking has been found to lower stress, reduce blood pressure and regulate blood sugar. Even five minutes of walking per day can give you a health boost. So, strap on your tennis shoes and hit the sidewalks in your neighbor-
hood. It’s time to start giving your body the maintenance it deserves.
START SLOW
For beginners, five or 10 minutes of walking is a great start to better fitness and health. Find a safe, familiar place to walk where you can focus on your routine. Don’t forget to purchase a comfortable pair of walking shoes. Walking in a pair of uncomfortable shoes, especially if you haven’t walked regularly in a while, can ruin the experience for you
and lead to strains, stiffness or soreness the next day.
your everyday activities.
TURN UP THE INTENSITY
A great way of motivating yourself to walk more is keeping a close eye on how many steps you’re taking. You can find various steptracking applications for your mobile phone. There are also wearables that you can incorporate into your workout gear. Don’t just use your tracking application for workouts, but also for your dayto-day activities like walking the dog, doing laundry or mowing the lawn. You may be surprised to find how many calories you burn with just these simple activities.
Although a simple walking routine is great for your health, rev your engine by turning up the intensity and vary your speed. Inclines are a great way to increase exercise intensity when walking. Adjust the incline on the treadmill or find a slightly sloped hill in your neighborhood park. If you have any medical conditions or chronic illnesses that may get in the way of a new walking routine, consult your doctor before getting active. He or she will have recommendations on how you can integrate more walking into
TRACK YOUR STEPS
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Come for a visit to tour our beautiful community spaces and to learn more about senior living, including Connections for Living by MBK, our memory care program.
2241 N. Union Road, Manteca, CA • WWW.MBKseniorliving.com • 209.463.9100 RCFE#392700366 6 FEBRUARY 2020
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209 SENIOR LIVING | THE PROS
Find a Great Personal Trainer
F
inding a personal trainer for seniors can be tough, especially if you’re just getting started on improving your overall fitness.
Personal trainers can help you perfect your exercise form, meaning better results with fewer injuries. They can also show you how to use gym equipment, stretch properly and motivate you to stay on track. Here are some other tips to finding great local personal trainers that will boost your fitness without breaking the bank.
START WITH YOUR LOCAL GYM
If you have a good gym in your area, that’s likely the best place to find a personal trainer for your workout needs. Get a list of your gym’s trainers and ask around for recommendations. This will give you a good start on knowing which professionals are available. Remember that certification is crucial. Make sure your personal fitness trainer
has been certified by at least one of the major national organizations. These include the American College of Sports Medicine, the American Council on Exercise, the National Strength and Conditioning Association, or the National Academy of Sports Medicine.
ASK QUESTIONS
Once you put together a list of trainers you’d like to speak with, prepare a list of questions so you can make sure you get a full picture of their qualifications. Questions like: • What are your credentials? •A re you certified by a major fitness organization? •D o you have experience training seniors?
•W hat do you charge for your personal training services? • What do your services encompass? •H ow will you measure the success of our work together?
BE OPEN
The best personal trainers offer a personalized touch. They aren’t simply programming you into their client list, but taking the time to learn about your fitness goals and customize a plan for you.
He or she will consider your age, fitness history, physical limitations and exercise preferences to create the best program for your needs. They may also be able to offer nutrition tips to help you maintain your positive fitness momentum once you leave the gym. This kind of custom attention will require your honesty and openness to changing your lifestyle. Without this commitment, you may end up spinning your wheels instead of seeing real progress.
Make the most of every day! Experience Astoria. Beyond daily care, we’re all about helping people do what really matters: shape their legacy, maintain independence, and stay engaged in the community. It’s a joyful approach to aging.
• Signature programming to maximize whole-person wellness • Outstanding services in home-like surroundings • Private, secured, dementia-care neighborhood
700 Laurel Ave., Oakdale CA | (209) 322-2292 AstoriaSeniorLiving.com | RCFE 507005604
7 FEBRUARY 2020
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209 SENIOR LIVING | TYPES OF EXERCISE
Get Moving: Find your Sport
S
enior exercise programs can incorporate multiple physical activities, including sports both competitive and non-competitive. If you’re looking for a new way to work out while also getting all of the benefits of sporting activities, check out our list of possible options below.
As always, be sure to check with your physician or workout coach before starting a new sport.
SWIMMING
Swimming gives the body a complete workout, helping improve both your muscular and cardiovascular systems. Water gives resistance to your workout routine, which makes you burn more calories and create more muscle mass. In terms of the cardio benefits, your body is forced to work harder in the water to pump oxygen. This leads to a better workout for your heart and lungs. One of the other main benefits
of swimming is you can do it in groups. Doing so lets you meet new people and improve your social life. There are likely competitive and recreational senior swimming classes at your local gym, so check with their fitness staff today.
CYCLING
Do you enjoy cycling as exercise? If so, then you’re not alone. A 2015 report by the group Active Network found that baby boomers (seniors ages 55 and up) represent the fastest growing demographic when it comes to total number of cycling event registrations in the United States. 8 FEBRUARY 2020
And for good reason. According to the AHA, cycling just 20 miles a week can reduce the risk of heart disease by 50%. And the cycling advocacy organization Cycle Nation has determined that an adult cyclist typically has a level of fitness equivalent to someone 10 years younger. Look into your local cycling opportunities by checking in with your tourism board or parks and recreation leagues. You may just find a new sport that is easy on the joints and great for your body.
GOLF
If you’re looking for one of the SENIORLIVING
most cardio-friendly activities, you may find that golf is the perfect sport for you. Especially if you choose to walk the course versus driving a cart, you can stack up some major steps while playing a round of golf. The sport gets you out in the fresh air and can also challenge your mind. There are different clubs for different shots and distances, requiring you to think creatively and understand your own swing. Played with friends, golf can be a great way to socialize and meet new people, as well. The beauty of golf is its accessibility. There are likely a handful of courses in your area to choose from, so start swinging today.
‘‘They were wonderful.’’ We hear kind words consistently. We’re proud that people feel comfortable enough to openly tell us how much they appreciate what we did for them. In fact, it’s this appreciation that drives us to offer the very best in comfort, compassion and service.
Thank you Turlock for choosing us! 247 N. Broadway • Turlock 634-5829 www.allenmortuary.com
9 FEBRUARY 2020
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209 SENIOR LIVING | GROUP EXERCISE
Join a Class F
inding the perfect exercise class for your workout routine does not need to be difficult.
A simple trip to your local gym can
PICKLEBALL
Another fun activity gaining in popularity for seniors is pickleball. Racquet sports in general boost the cardiovascu-
uncover many opportunities for you to
great for the heart. Check with your
get plugged into a new program. You
local gym or recreation program to find
never know who you’ll meet or what
out what kinds of classes they offer.
kinds of benefits you’ll receive from doing so. Need some help? Read our tips below on finding the right workout class for you.
WATER AEROBICS Water aerobics is a safe, effective
lar system which helps prevent issues
exercise that is easy on the joints and
like hypertension, stroke and heart attack. Played indoors or outdoors on a court smaller than a regular tennis
Here are some benefits to water aero-
court, pickleball gives you a good aero-
bics to consider during your research:
• Increased flexibility. • Improved heart and lung functions. • Enhanced balance. • Build strength. • Relieve pain and arthritis.
YOGA
Yoga is a holistic practice combining physical poses with breathing techniques and peaceful meditation. This combination can leave you feeling rejuvenated, both physically and mentally. According to the Do Yoga With Me, the online platform offering yoga advice and video tutorials, studies have found that yoga can:
bic workout while limiting joint stress.
• L ower the risk of cardiovascular
The smaller court means that most
disease. • Recovery from strokes and surgery. • Prevent falls. •M anage arthritis, pain and inflammation.
points do not require an extensive amount of movement, but more of a stop-and-start activity level that helps improve your cardiovascular health.
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• Manage diabetes. • Manage digestive issues like IBS. • Improve sleep quality. • Facilitate the grieving process. • Manage depression and anxiety. Yoga can reduce feelings of anger and anxiety, as well as increases to their sense of well-being and self-efficacy.
FIND A CLASS The AARP teamed up with the International Council on Active Aging to build a simple tool for older adults to find senior fitness programs and exercise classes near them. Check out the International Council on Active Aging website at https://www. icaa.cc/facilitylocator/facilitylocator.php to find a facility near you.
We’re empowering you to take a positive step to minimize your family’s financial and emotional burdens by pre-planning.
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• Physical, Occupational, and Speech Therapy • Skilled Nursing Services • Secure Memory Care Unit 5 out of 5 Stars Rated Centers for Medicare and Medicaid Services
Call and schedule a tour Today! 209-823-1788 469 E. North St., Manteca, CA 95336 • stjudecarecenter.com 11 FEBRUARY 2020
Ashley Vella, Managing Partner, FDR 3639, Jack and Joanne Deegan, Ambassadors
Ripon (FD987) 111 S. Palm Ave. 209-599-3413
Escalon (FD932) 1441 San Joaquin St. 209-838-7321
www.deeganfuneralchapels.com SENIORLIVING
209 SENIOR LIVING | FOOD
Nutrition + Exercise
W
e’ve all heard that eating healthy and exercising are keys to a longer life. The importance of these habits is paramount for seniors looking to prevent common health-related issues.
Eating a good balance of foods from a variety of food groups is absolutely essential. The best nutrition plans for seniors incorporate fruit, vegetables, whole grains, dairy, lean meat, poultry, fish, beans, eggs and nuts. Not sure where to start on improving your overall nutrition and workout effectiveness? Work with your physician or nutritionist to find a plan that works well for you.
BASIC NUTRITION GUIDELINES
Start with these recommendations from the Dietary Guidelines for Americans: Eat fruits and vegetables. They can be
fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Vary protein choices with more fish, beans and peas. Eat at least three ounces of wholegrain cereals, breads, crackers, rice or pasta every day. Have three servings of low-fat or fatfree dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy. Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). For example, switch from solid fats to oils when preparing food.
12 FEBRUARY 2020
ADD PHYSICAL ACTIVITY The other key piece of living a healthier, longer life is implementing a consistent exercise plan. Balancing physical activity and a healthful diet will leave you feeling better and help improve your chances of a stronger body. The Academy of Nutrition and Dietetics recommends that seniors set a goal to be physically active at least 30 minutes every day. This does not necessarily need to be done all at once. If you’re short on time, you can break
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these into three 10-minute sessions throughout your day. If you haven’t exercised in a while, it’s best to work up gradually to these goals. With the blessing of your doctor, start with a daily brisk walk to test your body before incorporating any weight training or sports activity. Once you’ve got your legs under you, it’s time to start adding exercises to your routine.
209 SENIOR LIVING | CELEBRATION
Stockton PACE celebrates 1st Birthday
S
tockton PACE - “Program for All-Inclusive Care for the Elderly” celebrated their 1st Birthday with a grand party on January 30, 2020 at their beautiful day center at University Park in Stockton.
Health professionals, elected officials and community members joined in the festivities that included a ribbon cutting by the Greater Stockton Chamber of Commerce, refreshments, live music and beautiful three-tiered birthday cake! Guests enjoyed mingling with staff and elected officials and taking tours of the center. In its first year, Stockton PACE has served more than 150 seniors in Stanislaus and San Joaquin Counties, making it one of the fastest-growing programs in
the history of the PACE model. The program anticipates continued growth in 2020. PACE is a long-standing Medicare and Medicaid program that provides comprehensive medical and social services that enable older adults to live in the community instead of a nursing home or other care facility. Stockton PACE participants receive on-site medical and dental care, physical therapy, meals, transportation to medical appointments, and per-
sonal services such as bathing and salon care. The programs day center on the grounds of beautiful University Park provides the perfect place for seniors to stay connected and engaged, with a medical clinic, dining, and social activities all on-site. The staff at Stockton PACE provide tours of the center on a daily basis. The Stockton Pace goal is simple: To help you live independently in your home and community. The PACE team will coordinate every aspect
of your care. When you're not worried about getting to appointments or keeping track of your medications, you'll have the freedom you deserve to live the life you want. This goal is helpful to all members of the family, the patient and the PACE care team. In its 40-year history across the U.S., PACE has demonstrated significant improvements in participants’ quality of life, life of health, life expectancy (by more than 1.5 years) depression rates, and sense of health empower-
Celebrating PACE’s first birthday with cake, are (L to R) Christina Fugazi, Cathleen Galgiani, Zenet Negron, Jillian Simon, Si Frances
ment and engagement. It also serves as a helpful partner to families and caregivers and generates significant taxpayer savings but improving the health and well-being of participants.
For further information and to schedule a tour: Stockton PACE E. Harding Way, Stockton 209-442-6077 StocktonPace.com.
Independent Living. Personalized Care. Our unique model of care enables seniors to live safely and independently in their own homes. an affiliate of
Ready to learn more? (209) 442-6077 | TTY (209) 932-0357 stocktonpace.com 13 FEBRUARY 2020
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CMS Approval: 11/14/19
H8082_StocktonPrint004V1
209 SENIOR LIVING | STRENGTH TRAINING
Benefits of Lifting Weights
A
s long as your physical condition allows, strength training with light or medium weights should be a core part of your workout. There are many benefits to lifting
es with no weight to give your body a
weights, according to U.S. News &
tune-up. After you feel good about
World Report, including:
your form, gradually add dumbbells
• L ess abdominal fat. •B etter cardiovascular health. •C ontrolled blood sugar levels. •R educed cancer risk.
or a barbell to your routine with minimum weight attached. This progressive approach can help you avoid injury while still getting a grip on what your body can handle.
Rediscover your strength and energy...
• L owered injury risks. •B etter mental health. • Improved flexibility and mobility. Always remember to talk with your physician about any restrictions you may have before getting started.
CHOOSING THE RIGHT WEIGHT Lifting weights is great, but only if you understand how to do so in a way that doesn’t harm your body. Especially for seniors who haven’t worked out in a while, the risk of overloading your muscles is real.
• Small Group Training • Personal Training • Brain Body Bootcamp • Smartfit
WEIGHTS VARY WITH EXERCISES Consider the muscles you are exercising when determining how much weight to start off with. For example, your thighs are stronger than your
Do you suffer from any of the following? Stressed out • Less Active • Body aches and pain • Overweight • Aging
biceps, so the amount of weight you
SMARTfit Cognitive Motor Fitness Programs. Designed to Enhance Cognitive Motor Performance
squat will probably be more than what you curl. Once you find an ideal weight, try to increase it every so often by no more than five pounds at a time. This will help gradually strengthen your targeted muscles. Your best bet is to work with a per-
You want to find the balance
sonal trainer or fitness expert at your
between challenging your body and
gym, who will be able to build a cus-
overdoing it. One of the best ways to
tom weight-lifting plan for your spe-
start out is to begin your new exercis-
cific body and workout expertise level. 14 FEBRUARY 2020
"In the end it's not the years in your life that count, it's the life in your years."
209-499-3125 • StudioFit50.com 937 Coffee Road Ste. 600, Modesto, Ca 95355
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PRESTIGE ASSISTED LIVING AT MANTECA
FREE RESO URCE GUIDE !
Are you worried about your loved one?
We’re here to help.
The holidays are a great time to visit with family and friends. If you notice changes in your loved one, you might wonder if the shift is age-related, or something more concerning. If you worry about their safety when you’re not around, you are not alone. That’s why we’ve developed a resource guide that addresses common concerns that come with aging like: memory loss, fall reduction and social isolation.
Visit www.PrestigeCanHelp.com to download your FREE guide today! Prestige Assisted Living at Manteca 1130 Empire Ave. Manteca, CA 95336
www.PrestigeCare.com License #: 397004125
(209) 239-4531 15 FEBRUARY 2020
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Zeiter, M.D.
Imagine seeing life more clearly.
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Over 55 years of Vision Care
Your Vision is Our Passion 16 FEBRUARY 2020
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Ralph Miranda