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Wednesday, May 27, 2020 | www.YorktonThisWeek.com | Yorkton This Week
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SENIORS Our Monthly Feature ...For Seniors and about Seniors
Get in the garden with Margaret MacDonald By Devin Wilger Staff Writer Margaret MacDonald jokes that she was born in the garden. The historian for the Yorkton Horticultural Society, MacDonald has been working in the garden all of her life, whether on the farm or in town. She’s planting today, and encourages everyone to get in the garden and growing. “When we were kids, those were our chores, to weed the garden, harvest potatoes, pick carrots
and all of that sort of stuff… It stayed with you.” Not everyone has had over 60 years of gardening experience, some people are getting their first chance to try gardening on their own, whether it’s because they have more time, or because they’re moving into their own house for the first time. Does MacDonald have any advice for them? She said that the best way to do it is to start slowly, working the soil for a year “to do it’s own thing.” Then, start with a
An unusual bunch of tomatoes.
crop of potatoes. “They always say if you have fresh soil, work it really good for one year, and then you grow your potatoes, because potatoes are easier to keep the weeds down.” Once you can grow them, start to venture out and experiment, and grow what you enjoy, whether that’s food or flowers. She encourages people to look for what they want to grow, what they enjoy eating, and make the garden their own. “Everything is easy to grow if you take the time and look after it.” She said that she was told she would never be able to grow corn in town, for example, and she’s been growing it every year since moving into Yorkton in 2003. And it’s worth it, MacDonald said, because you can go outside and grab the best tasting produce you’ll ever eat. “A person who has never grown a garden will not know how delicious they really are!” She has had a garden every year, and she said she looks forward to getting the garden ready every year, organizing the soil and the plants, getting new seeds or using ones from the year before, getting the soil worked and starting to plant. “Then all year long, you’re eating fresh vegetables.” This year is bringing
Margaret MacDonald its own challenges for the avid gardener, as every year does. MacDonald said that the challenge right now is just how dry it is, as well as the cold weather lasting well into May giving her a late start. But the main issue right now is just how dry the topsoil is, and MacDonald said that she’s going to have to water in order to make sure her plants get a good start. “They need that moisture from the top to get going.” That said, there’s always an element of luck when it comes to gardening, something familiar to anyone in the food business, MacDonald said.
5 ways to show grandparents and other seniors how much they’re appreciated Generations can bond over hobbies enjoyed together, such as playing video games. Grandparents and seniors can share wisdom and a lifetime of experience with the young people in their lives.
Expressing gratitude for such lessons is a great way to show the seniors in your life, whether it’s a grandparent, mentor or family friend, how much they’re appreciated. Some seniors live alone, while others may
be living with their adult children and grandchildren, offering care and support to help make the household function. Whether grandparents, aunts and uncles or older friends live close by or elsewhere, there
are many ways for their loved ones to show them how much they’re appreciated. 1. Become pen pals. Seniors may have limited mobility or opportunities to get out of the Continued on Page 17
“Get them in the garden and hope for the best, that’s all you can do. It’s just like farming.” Once the vegetables are out of the garden, things have changed since she started, MacDonald said. “When I started, you had to can everything, because there weren’t freezers around at that time. It’s so much handier to freeze your vegetables, and you have good vegetables all winter long.” The result is that MacDonald never has to buy a vegetable at a grocery store, and she said that the only thing she can’t grow for the past twenty years has been turnips. The problem there, she said, is that the rise of canola in local agriculture has meant the rise of pests like the canola beetle, and they
happen to find turnip plants to be another favorite food. She’s been collecting the history of the Yorkton Horticultural Society, and said that the local society has been doing very well. While they haven’t been able to meet this year because of COVID-19, she said that it’s a great group because they share their expertise and their plants. “It’s an awesome learning curve for anyone who wants to learn how to garden.” She said that the expertise of the group can help all gardeners, whether they’ve been at it for decades or are just starting out. But, to her, the most important part of gardening is that you can’t limit yourself. “Don’t be afraid to try, try anything.”
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May 2020
Easy ways to volunteer and give back to your community Millions of people across the globe volunteer every day. Without the selfless efforts of volunteers, many charities would be forced to cease operations. In fact, a 2017 study from the charitable community membership organization Independent Sector estimated that the labor provided by volunteers is worth roughly $193 billion per year in the United States alone. But volunteering can be as beneficial for volunteers as it can for the organizations they help. For example, the Mayo Clinic Health System notes that research has indicated volunteering leads to lower rates of depression while providing individuals with a sense of purpose. Volunteering can be especially beneficial for adults over age 60, with
the MCHS noting that older volunteers experience greater increases in life satisfaction and greater positive changes in their perceived health as a result of volunteering. With so much to gain from volunteering, it’s no wonder that so many people across the globe volunteer. According to the United Nations Volunteers program, global estimates place the number of worldwide volunteers at 970 million. That’s nearly three times the population of the United States and more than 26 times the population of Canada in 2018. It’s never been easier to volunteer and begin helping your community. Adults and children who want to join the nearly one billion strong global volunteering com-
munity need not look far to get involved. The Corporation for National Community Service notes that the following are some easy ways to volunteer in your community. • Serve meals at a local shelter or community kitchen. • Sign up to work as a tutor or mentor with a local afterschool program. • Help adults find the right professional opportunities by hosting a rÊsumÊ writing/review workshop and conducting practice interview sessions. • Work in conjuction with a local food pantry to organize a food donation drive. • Volunteer to help the environment by working with local, state, or national park services
to beautify parks and/or a local community garden. • Work with a local emergency response organization to produce and distribute disasterpreparedness kits. • Help fellow com-
munity members save money by collecting and sharing information about free tax-preparation services. • Read to students or seniors- contact a local community or senior cen-
ter. • Volunteer at an animal shelter. When it comes to volunteering, the opportunities are as endless as the benefits of giving back to your community.
Innovative fitness programs for seniors It is important to stay active and eat healthy foods in an effort to promote fitness and wellbeing. This is especially true for seniors, many of whom lead increasingly sedentary lifestyles as
they age. The American Heart Association says adults should get at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous aerobic activity, and a
Harvard University study says that exercise can be an insurance policy for heart health. Today’s seniors have more fitness options at their disposal than ever before. SilverSneakersŽ
is the leading community fitness program for older adults in the United States. SilverSneakersÂŽ members can participate in specially curated programs at participating gyms and community
GRANDPARENTS Continued from Page 16 house. Receiving mail is one way to connect with the outside world. Regularly send letters to a grandparent or other senior, sharing tales of daily life and key moments that will bring them joy. Chances are they’ll return the favor with a letter of their own. 2. Explore technology together. Younger generations can introduce seniors to available technology that can bring them closer. This may include digital assistants that enable them to share videos, tablets to send email or access social media, mobile phones for calling and texting, and anything else families can customize to their needs. 3. Offer companionship. Spending time with younger generations can motivate seniors to stay active and engaged. Have games and activities at the ready or simply provide a listening ear.
4. Shop and run errands. Help aging loved ones perform the tasks that they may not be able to tackle on their own. This can include picking up groceries or prescriptions or taking them to appointments. Simple work around the house, like doing laundry or light clean-up, also can be a big help. 5. Start a hobby together. Develop a hobby that seniors and young people can enjoy together. Watching classic movies, painting ceramics, going to sporting events, or gar-
*Not all prescriptions are transferrable. Ask your personal pharmacist for more details.
Those concerned about gym costs may find that SilverSneakersÂŽ already is included
in their Medicare Advantage plan for no additional cost. Plus, there is access to healthy living discounts from participating businesses. Canada has begun to develop its own seniorcentric fitness programs. The Healthy, Safe and Strong group exercise program is an introduction to safe exercises Continued on Page 18
“Your ears deserve an audiologist� dening are just a few of the many hobbies that seniors can enjoy with their young loved ones. There are many ways to bridge the generation
Transferring your prescription is easy.* Simply provide us with the information of your current pharmacy, and we’ll do the rest!
centers across the nation. According to the organization, there are more participating fitness locations available than there are StarbucksÂŽ coffee establishments. Classes are fit for everyone, no matter their experience level.
gap and spend meaningful time with aging loved ones.
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Wednesday, May 27, 2020 | www.YorktonThisWeek.com | Yorkton This Week
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May 2020
Reducing your salt intake after 50 As you get older, monitoring your daily sodium intake becomes increasingly important. This is because consuming too much salt can negatively impact your health and longevity. Here’s what you should know. Daily intake The recommended sodium intake for people between the ages of 14 and 50 is no more than
1,500 milligrams per day. This is the equivalent of less than one third of a teaspoon. However, once you reach your 50s, your daily consumption should be reduced to 1,300 milligrams. And after the age of 70, this amount should go down to 1,200 milligrams. Regardless of your age, consuming more
than 2,300 milligrams of salt per day can adversely affect your cardiovascular health. Consequences There are numerous health risks associated with a high-sodium diet. Consuming too much salt can, among other things, increase your risk of high blood pressure, stomach cancer and heart disease. Excess levels of sodium
can also damage your kidneys and affect bone density. How to cut back The most effective way to reduce your salt intake is to pay attention to what you eat and make conscious dietary choices. Here are a few recommendations to get you started: • Don’t add salt when you’re cooking
Many benefits of learning another language There are numerous psychological, cognitive and social advantages of learning a second — or third! — language later in life. Here are five of them. 1. It will keep your mind sharp
• Avoid processed food and frozen meals
condiments and bottled salad dressings
• Use spices, herbs, garlic and vinegars to add flavour
• Opt for the lowsodium version of snacks, sauces and soups
• Don’t put a saltshaker on the table at mealtimes • Limit your use of
Don’t hesitate to consult your doctor for more information on how to manage your salt intake.
FITNESS Continued from Page 17 available for adults age 60 and older. The program can help develop better stamina, maintain or improve balance and increase strength and endurance. StrongerU Senior Fitness is a relatively new program of pre-choreographed group fitness offering instruction in four program types: cardio, strength training, stretch-
ing, and circuit training. The program addresses a need in Canada for quality and consistent senior fitness programing. As studies show that engaging in physical activity is the most effective way for aging men and women to stay healthy, more adults may be compelled to join fitness groups that cater to the 50-and-over market.
Studying a second language stimulates your brain, allowing it to create and sustain new neural pathways. Bilingualism can improve your memory and ability to concentrate. In addition, it can reduce your risk of dementia and delay agerelated cognitive problems. 2. It will improve your self-confidence You may be surprised by what you’re capable of if you challenge yourself to learn another language. It’s an undertaking that requires perseverance and patience, and the experience will likely be fulfilling. 3. It will help you to socialize
language, even if it’s just the basics, can make international travel easier and more enjoyable. In fact, the ability to communicate with locals in their native language can lead to you having more meaningful interactions and memorable experiences. 5. It will enhance cultural appreciation
The most effective way to master a language is through conversation. Taking lessons with a tutor or participating in a language exchange will provide you with an opportunity to meet new people and broaden your vocabulary. 4. It will make travel easier Learning a foreign
Learning a second language may spark your interest in another country’s history, traditions and cuisine. It can help you absorb another culture through its art, literature and film. Are you looking for a more unique challenge? If so, consider studying American Sign Language instead.
Chair yoga advantages You’ve likely heard about the numerous health benefits associated with yoga, but did you know that you can achieve similar results from a chair? Here are three reasons this type of yoga is great for those with mobility issues. 1. It can be adapted according to your abilities In chair yoga, traditional yoga poses are modified so they can be performed in a seated position. This means you can complete an entire workout without needing to stand or lower yourself to the floor. Each movement can be executed at your own pace and customized based on your physical limitations. 2. It can improve your strength and balance There are many chair yoga poses that gently put your balance and co-ordination to the test. These movements will help strengthen your muscles and improve your health. Chair yoga teaches your body to adapt to instability, which can help prevent falls and injuries in your daily life. 3. It can give you a confidence boost Do you feel unsteady
or unsure when you move due to age, illness or a loss of mobility? Chair yoga is an opportunity to rediscover your body’s
capabilities in a safe environment and regain confidence in your movements. Are you intrigued?
Then pull up a chair! Many seniors’ residences and community centres offer chair yoga courses. Plus, once you’ve learned the poses, you can do them pretty much anywhere.
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just for SENIORS - IN PRINT AND ONLINE MONTHLY We want your feedback. Do you have a story idea or know a senior who should be highlighted? Contact us by phone 306-782-2465 or email sales@yorktonthisweek.com
OUR NEXT FEATURE - WEDNESDAY, JUNE 24