Previous Fitness Education of Active Adults

FEOAA

Fitness Education of Active Adults

FEOAA-O-GRAM

Happy New Year! FEOAA is celebrating 14 years of educating fitness

trainers of older adults. It has been inter- esting to look back over 14 years of past newsletters to see where we have been to help us chart the future of FEOAA.

The future for qualified and com- passionate fitness educators of older adults looks bright: More and more older adults recognize the importance of exercise and are hungry for the best infor- mation and methods for staying active and healthy. After much discussion, the organi- zation has decided on a slight alteration of the FEOAA name, moving back to our roots as fitness educators while including the active adults we serve. FEOAA is now Fitness Education of Active Adults.

The 2007 FEOAA Conference was enlightening, enjoyable—and a workout! Hands-on demonstrations of chair exercise and aerobics routines, modi- fied Pilates, and resistance band exercises rounded out a day of presentations by experts in the fields of physical therapy and business ownership.

Many members have noted that September is a difficult time of year for a conference due to back-to-school func- tions and religious holidays. Because FEOAA is member driven, we welcome your suggestions for the timing of next year’s conference. We are also looking for speakers and topics to include on the 2008 agenda. Please email or call in your suggestions as soon as possi- ble to: [email protected], (408) 450-1224. Let us know if you would like to be a presenter!

In deference to February, which is often associated with matters of the heart, this edition of FEOAA News will focus on heart health, circulation, and stroke aware- ness. Happy Valentines Day!

FEOAA

News

Knowledge of fitness is the power that keeps older adults active.

STEPS TO LOWER YOUR RISK FOR STROKE

From Good Samaritan Hospital’s h2u News, May 2007

Are you at increased risk for stroke? During the past two decades, advances in medical treatment, technology and medications have vastly improved the ;uality of life for most Americans.

But adoption of a healthier lifestyle and improved medical care haven>t totally eradicated stroke, which, even with its lowered death rate, remains the number three cause of death in the @nited Atates. Atroke occurs when an artery in the brain becomes blocked from a blood clot or a blood vessel bursts. Bhen this happens, the brain does not receive enough blood and oCygen and brain cells begin to die.

Aome risk factors cannot be changed. Dhese include increasing age, a family history of stroke, AfricanEAmerican heritage, or a prior stroke. But other risk factors for stroke may be reduced by making healthier choices and taking action. Dhese include high blood pressure, heart and blood vessel disease, high cholesterol, physical inactivity, obesity, diabetes, smoking, and alcohol or drug abuse.

Dhe most common and preventable risk factor for stroke is high blood pressure. Dhe American Feart Association GAFAH recommends that all adults have their blood pressure checked at least once every two years. According to a review published in the !ournal of the American 1edical Association GIAMAH, lowering blood pressure reduces the risk of stroke an average of KL percent. A blood pressure reading below MLN

over ON mmFg Gmillimeters of mercuryH is considered optimal for adults.

Fere is the bad news for smokersP you have twice the risk of stroke as nonsmokers. A high cholesterol reading also

indicates a higher risk for stroke. Dhe AFA recommends a fasting cholesterol check

at least once every five years. A desirable cholesterol reading is less than LNNmgQdl or MON or lower in patients

with known cardiovascular disease GCVDH or multiple CVD risk factors. Lowering cholesterol levels with diet or medication may help reduce the

(continued on page 2)

LowerYour Risk for Stroke, continued from page 1

reduce their risk of a second stroke by as much as KK percent.

Aome people who have already suffered a stroke or a warning stroke\called a transient ischemic attack GDIAH or miniEstroke\may benefit from taking an antiEplatelet agent such as aspirin or aspirin derivatives, which make blood platelets less sticky and therefore less likely to form the clots that can lead to strokes.

Doday the ability to prevent stroke is much better than just a few years ago. But risk is still present. If you have one or more of the risk factors for stroke, discuss your concerns with your family physician. For more information, visit www.goodsamsanjose.com.

buildup of fatty arterial pla;ue that can trigger a stroke. Individuals with diabetes should take steps to ensure

their blood pressure is kept below MVNQOW, which can reduce their risk of stroke by as much as KK percent. Blood pressure drugs called angiotensinEconverting enXyme GACEH inhibitors are especially helpful for this purpose. Feart patients with atrial fibrillation Gan irreguE lar heart rhythmH may lower their risk for stroke by as much as twoEthirds by taking the blood thinner warfarin. Proper use of this drug re;uires careful monitoring by a physician to watch for possible bleeding.

Fatty arterial deposits in one>s neck can lead to stroke, but people with this condition many times benefit from a surgical procedure called carotid endarterectomy. In patients with severe arterial blockage and a history of previous stroke or warning stroke, this procedure may

Ask the Expert: How can I reduce my risk of having a stroke? By Missy Von Luehrte, RN

MAINTAIN BLOOD CHOLESTEROL: Cholesterol is a soft waxy substance that is normally produced in the body, as well as obtained through the foods you eat.There are two types of cholesterols: Low Density Lipid (LDL) and High Density Lipid (HDL).Too much LDL is bad for your health while high levels of HDL can offer some protection against stroke and heart disease.The ratio of HDL and LDL is greatly influ- enced by what you eat and how much you exercise.

TREAT ATRIAL FIBRILLATION: There is a five-fold increase in the risk of stroke in people who experience abnormal activ- ity of the atrial (upper) chambers of the heart. During atrial fibrillation, the upper chambers of the heart flutter, causing blood to toss and churn and thereby form clots.When the

heart has a strong contraction, the clots are pumped from the heart into the blood vessels and may

become lodged in the small vessels of the brain, causing in ischemic stroke.Atrial fibrillation can

generally be controlled with medication.

EXERCISE: Routine exercise has shown to decrease the formation of blood clots and to decrease blood pressure. Establish a

consistent and moderate exercise program that includes at least 30 minutes of daily activity. This can be achieved with three 10-minute ses-

sions, or an interval workout of rest and active phases.Walking is a great choice!

Reprinted from Better Breather’s News, October 2005.

“Equally tragic—and equally hopeful—is the fact that stroke is the most preventable of all catastrophic illnesses.”

—Peninsula Stroke Association

There are a number of contributing lifestyle factors that you can control. By making good choices for yourself you can help reduce your risk for stroke.

MAINTAIN A HEALTHY BLOOD PRESSURE: Approximately 70 percent of all strokes are related to high blood pressure. Have your blood pressure monitored routinely, and ask your doctor what your healthy target zone should be.The general rule is that resting blood pressure should be less than 120/80 mmHG. Blood pressure can generally be con- trolled through proper diet, exercise, and medication.

STOP SMOKING CIGARETTES: Cigarette smoke contains chemicals that cause blood platelets to stick together and form clots. Smoking also causes a short-term increase in blood pressure and damage to vessel walls. Combined, these effects greatly increase your risk of stroke. Stop smok-

ing today, and your risk of stroke will incrementally decrease over time.

CONTROL YOUR DIABETES: People with diabetes melli- tus have abnormal production of and/or response to insulin. Insulin is a chemical that allows the body to use glucose (sugar). Severe fluctuations in glucose cause a variety of problems. Diabetes can be controlled through proper diet, exercise, and the use of medication.

FEOAA News ? 2 ? Winter 2008

Student Handout

Compliments of FEOAA ? (408) 450-1224 www.fitnessempowermentofactiveadults.com

Exercise IsYour Circulation’s Best Friend

Feart disease is the biggest killer, but it>s slightly misnamed. Dhe real culprit is artery disease. Dhose thousands of pipes that connect your heart to everything else carry the food and oCygen for life. Bhen they are clogged with clots or cholesterol, they fail in their function and damage ensues.

A program of lifelong physical exercise is the single most important protection against stopped-up pipes and heart trouble. ECercise confers major

advantages on virtually every step in the process that leads to circulatory collapse. Once a heart attack or stroke has occurred, a cure is not only unlikely, but impossible. Dhe docE tors struggle to preserve what is left, but when the damage is already done, perE manent injury results.

One reason that the recognition of eCercise>s preventive force in heart and artery trouble has taken so long to be appreciated is the number of reports that indicatE ed the relatively short life eCpectancy of college athE letes. If eCercise was good for you, how come these stars failed to live long lives? Dhe answer now is very simple. Merely because an individual was fit in his or her LNs means little if the level of fitness isn>t susE tained into the _Ns and beyond. Do provide value, physical eCercise must be a lifelong habit.

Mount your business card or logo here, then make handout

copies for your clients/students.

Dhe benefits eCercise brings to the fight against heart disease are huge. All of the factors that con- tribute to heart attacks because of blocked arter- ies can be addressed by exercise. ECercise not only helps lower the total blood cholesterol levels, but it alters the types of cholesterol as well. ECercise also helps lower the blood pressure. As you no doubt

know, people with higher blood pressure run higher risks of heart disease. Bhen you eCercise your arteries dilate,

and thus the blood has a larger

volume within which to be distribE uted, and in turn blood pressure falls.

Want more evidence? Exercise helps smokers quit.

Cigarette smoking is a strong predictor of early heart problems. Almost no one

who is physically active smokes. Rather than my trying to convince

my heart disease patients to stop

smoking, I instead encourage them to start to eCercise. It is easier to engage in positive

behavior than to stop negative behavior.

More? Exercise cuts down the clottability of blood, so it is less likely that a block will occur in a crucial artery. Dhere are many medical efforts to thin the blood of people with heart disease. ECercise does it naturally. Finally, eCercise enlarges the arteries. Larger arteries can tolerate more cholesE terol sludge passing through.

All of these reasons\and more\provide ample incentive to be fit. Feart surgeons and undertakers probably won>t like it, but as you become better conE ditioned, your arteries and your heart will thank you for preserving their ability to keep the juices flowing.

Excerpted from Dare to Be 100 by Walter M. Bortz II, M.D.

FEOAA News ? 3 ? Winter 2008

Student Handout

Compliments of FEOAA ? (408) 450-1224 www.fitnessempowermentofactiveadults.com

Circulation Exercises for Legs and Feet

By Mary Ann Wilson, RN

If you have diabetes, you are prone to poor blood flow and nerve damage in the feet and lower legs. Fere are some eCercises you>ll find helpful to increase circulation in both feet and legs. It>s also important to inspect your feet daily for signs of trouble. ECercises K and W under aM Atarting Position will develop the fleCibility needed to eCamine each foot.

#1 STARTINI POSITION: Aeated with shoes off.

Wiggle your toes randomly up and down, W E MN times. Stretch your toes as far apart as you can, V times. Rock one foot from the tip of the toes to the heel, V times. Repeat with other foot.

1. Outline the ball of right foot on the floor twice in one direction and then reverse direction. 2. Lean forward and press ball of right foot into floor. Release and then lean forward and press the heel into the floor. Repeat eCercise L times.

3. Circle right ankle in one direction K times then reverse direction, circling K times. 4. Balk right foot up, from the ankle to the knee of left leg.

5. Alide the right ankle over top of left knee and place it on top of left leg, just above the knee. ECamine the right foot for cuts, sores, or any other problem needing medical attention.

Repeat these last five eCercises with left foot. #2 STARTINI POSITION: Atand behind a chair.

Folding onto back of chair, balance on one foot, then come up on toes V times. Repeat with other foot. Dhis eCercise increase circulation in the legs, strengthens the calf muscles, and improves balance.

#3 STARTINI POSITION: Aeated or Atanding.

Reach up toward ceiling with right arm. Reach down toward the floor with left arm. Atraighten arms and reach through the length of the fingertips, stretching

as much as possible V times. Repeat this eCercise but alternate armsP left arm up and right arm down V times. Repeat this eCercise again, but this time, make a fist with each hand. Open the fists of both hands, stretching the finE gers, then close the fists tightly, V times. Alternate arms and repeat.

Reprinted from the Sit and Be FitTM newsletter, Focus on Fitness, Vol. 8, No 1.

Do $ou Ha(e *AD?

From Good Samaritan Hospital’s h2u News, May 2007

Do you fre;uently have cold legs or feet? Do you eCperience numbness of the legs or feet at rest, or swelling in your lower eCtremities? Fave you eCperiE enced sores, ulcers, or an infection of the feet and legs that has healed slowly? Do your legs appear very pale or blue?

If you have one or more of these symptoms, you could have peripheral arterial disease or PAD. PAD is fre;uently caused when fatty deposits build up in the arteries of the legs or internal organs. Dhe gradual buildup of pla;ue within the arteries is referred to as atherosclerosis. PAD may also be caused by blood clots, congenital heart disease, and inflammation of the blood vessels GvasculitisH.

Do determine whether or not you might have PAD, your doctor may check the strength of the pulse in your leg arteries and will listen for a bwhooshingc sound in a leg artery or the abdomen using a stethoscope. Fe will then check your blood pressure at various points in the leg and compare it to your normal arm blood pressure.

Ask your healthcare practitioner about PAD or visit www.hLu.com to find out more about risk facE tors and treatment of the disease.

FEOAA News ? 4 ? Winter 2008