1. health and fitness
2. exercise

JEFFERSON CITY NEWS TRIBUNE
Wheels for Meals
Motorcycle ride
raises funds for
senior nutrition
program
Story: Page 4
get GOING
AARP Chapter 4401
See WHEELS, Page 2
Have body
harmony
Experts tell seniors to think of
safety before, during and after
your workout.
By Dennis Mobrice
It was one beautiful ride on a
gorgeous summer day.
Those were the typical sentiments echoed time and again
by local motorcycle riders who
took to the road on a balmy
August day to support Cole
County’s senior homebound
meal program.
Termed “Wheels For Meals,”
bikers in the event set out on
a 75-mile route which simulated the average distance for
a Meals on Wheels delivery
run for needy homebound
seniors.
The course wound its way
from Jefferson City to Russellville, on through Eugene, then
headed to St. Elizabeth, Meta
and back. It started and ended
at Prison Brews restaurant,
305 Ash St.
“It was for a good cause to
help people in need,” Ruby
Wilson, 48, of rural Maries
County, declared as prizes
were being awarded at the end
of the run. Riding a black Harley Sportster SL, Wilson accumulated the highest point
total (91) from a hand of five
playing cards drawn at several
checkpoints along the route.
She promptly donated her
get FIT
Taking
a trip
Learning In Retirement members
have fun on an impromptu trip
to Clinton.
Story: Page 6
get SAFE
How to
reduce falls
Capital Region Healthplex
therapy staff explain some
simple tips to stay on your feet.
Story: Page 5
get FED
Senior
center menu
ACTIVE TIMES: DENNIS MOBRICE
A patriotic rider starts out on the Meals For Wheels run to raise money for the senior
nutrition program.
See this month’s food menu at
the senior center.
Story: Page 3
2
ACTIVE TIMES
NEWS TRIBUNE
MONDAY, SEPTEMBER 10, 2012
ACTIVE TIMES:
DENNIS MOBRICE
Senior nutrition
volunteer Donna
Toler checks in
Jefferson City
motorcyclist Charlie Stafford at the
second Wheels
for Meals run on
Aug. 18. Money
raised in the
event supports
the homebound
meals (Meals
on Wheels) program.
WHEELS
Continued from Page 1
$100 grand prize winnings
back to the meals program to
help boost funds for the cause.
Senior nutrition staff gratefully accepted her “re-gifted”
prize money, which had been
offered by the event sponsor,
All Clear Pumping and Sewer
Company.
“Right now, there are about
140 Cole County seniors receiving homebound meals,” Mark
Millard, president of the senior
nutrition board, told riders in
the restaurant courtyard as the
event concluded. “They can’t
get out of their homes and rely
on this program to help provide nutritious meals.”
While the senior nutrition
program receives federal, state
and United Way funds, it must
augment its budget each year
with community donations
and fundraising projects. It’s
an ongoing challenge throughout the year, said Brenda Doyle,
program administrator.
“We haven’t had an increase
in federal or state funding in
12 years. And there’s always the
chance of some funds being
withheld if state revenues
don’t meet projected levels,”
she said.
Millard thanked Wilson and
the other riders, sponsors and
board volunteers for their
help in supporting this year’s
event, which netted $500. Prison Brews and Larry’s Honda
donated gift certificates, while
the Missouri National Guard
offered T-shirts and other prizes as well, Millard said.
This year’s fundraiser, held
on Aug. 18, was blessed with
sunny skies, cool breezes and
milder temperatures, which
brought a welcomed relief
from the prior weeks of stifling
heat.
“It was a beautiful day; great
riding weather,” Dan Chisham,
director of bands for Blair Oaks
Schools, reflected after concluding his run. He learned
about the Wheels for Meals
event on the Central Missouri
Riders website.
Wilson heard about the event
through local chapter 10, Freedom of Road Riders and joined
in with her boyfriend and his
sister. All three said they were
glad to do their part to support
homebound meals.
Entrants paid a $10 donation for each five-card hand to
be played. Volunteers from the
senior nutrition board of direc-
tors helped staff the checkpoints at Prison Brews and
other stops along the route.
After completing registration at mid-morning, the first
wave of riders set out as a
group. Astride their bikes, they
headed down Ash Street with
smiles, waves and high spirits
amid the deep-throated roar
of their engines. On the back
fenders of some bikes, small
American flags fluttered in the
cool breeze.
“They came through nearly
all at one time,” Donna Toler,
a volunteer nutrition board
member, said of her busy experience at the second checkpoint at Highway 54/17. There,
each drew another playing
card, then headed back out in
smaller groups toward St. Eliz-
abeth.
At that station, they’d thinned
out to a few incoming riders at
a time, according to Stan and
Connie Schepers who worked
there. From there, the bikers
went on to Meta and headed
back to Jefferson City. Volunteers at the checkpoints also
returned to help wrap things
up for the 4 p.m. close.
Sipping late-afternoon drinks
on the restaurant patio, Jim
DeChant and his wife, Christy,
said they enjoyed taking part
for the second straight year.
DeChant won a Prison Brews
gift certificate, while his wife
was among those who selected
a National Guard T-shirt.
“It was a great ride, and a
good group to ride with,” he
said.
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ACTIVE TIMES
MONDAY, SEPTEMBER 10, 2012
SENIOR CENTER MENUS AND ACTIVITIES
Week of Sept. 10
MONDAY: Baked chicken breast,
mashed potatoes/gravy, tossed salad,
ice cream, fruit/apple, taco bar,
Calico corn.
TUESDAY: Pot roast/potatoes,
cauliflower/broccoli, carrots, apple
cobbler, gelatin/banana, barbecue
pork patty, peas.
WEDNESDAY: Hamburger steak
with bun, zucchini/tomatoes, broccoli,
banana pudding, cookies/raisins,
smoked pork chop, mashed potatoes/
gravy.
THURSDAY: Baked chicken,
tossed salad, green beans, oatmeal
cookies, pudding/orange, spaghetti/
meatsauce, potato wedges.
FRIDAY: Baked fish, California
blend, beets, assorted desserts, fruit/
cinnamon applesauce, ham/beans,
tater tots.
Week of Sept. 17
MONDAY: Tomato stuffed with
tuna, broccoli, cole slaw, ice cream,
fruit/sugarfree pineapple, beef liver/
onions, mashed potatoes/gravy.
TUESDAY: Meatloaf, country blend,
spinach, peach cobbler, gelatin/
plums, Polish sausage/sauerkraut,
mashed potatoes/gravy.
WEDNESDAY: Chicken pot pie,
mashed potatoes/gravy, peas, apple
cake, pudding/fresh fruit, roast beef,
cauliflower.
THURSDAY: Baked fish, cooked
cabbage, zucchini/tomatoes, bread
pudding, fruit/banana, chili dog, tri
taters.
FRIDAY: Scrambled eggs, sausage,
fried taters, assorted desserts, fruit
juice, biscuits/gravy, country fried
steak.
Week of Sept. 24
MONDAY: Baked ham, mixed
vegetables, tossed salad, ice cream,
fruit/canned mixed fruit, meatball
sandwich, parsley butter potatoes.
TUESDAY: Turkey salad/croissant,
potato salad, beets, strawberry
shortcake, gelatin/orange, barbecue
pork, pea salad.
WEDNESDAY: Meatloaf, broccoli,
spinach, pineapple upside down
cake, pudding/plum, bake chicken,
baked potato.
THURSDAY: Sliced turkey, cooked
cabbage, carrots, chocolate pie,
canned peaches, pepper steak/rice,
baked beans.
FRIDAY: Baked fish, green leafy
salad, cauliflower with peas, assorted
desserts, fruit/grapes, sub sandwich,
scalloped potatoes.
September activities
Cole County senior nutrition program
Tai chi class, 1 p.m. Mondays and
Fridays and 9 a.m. Wednesdays,
Mall Center
Bingo, 2 p.m. Wednesday, Clarke
Center
Music at the Mall, Missouri Drifters,
11 a.m.-1 p.m. Wednesdays
Movie Days, 12:30 p.m. Tuesdays
and Thursdays at Mall Center
NEWS TRIBUNE
Movie Day, 12:30 p.m., Sept. 5, 12
and 19; classes on diabetes, 1 p.m.,
at the Mall Center, sponsored by
Walgreens
Sept. 11: Super Hero Day
Sept. 13: AARP meeting, 12:30 p.m.,
Clarke Center
Sept. 18: Dance in Mall Center,
1-3:30 p.m., $4, Sonny and Partly
Cloudy
3
Sept. 19: Fall Prevention Day at
Mall Center with balancing testing,
grip testing and information on
medications; music will be presented
by Missouri Drifters
Sept. 20: ARMES meeting, 12:30
p.m. at Clark Center
Sept. 25: Benefit dance for United
Way, 1-4 p.m., $4, donations
accepted.
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ACTIVE TIMES
NEWS TRIBUNE
MONDAY, SEPTEMBER 10, 2012
Be in tune
with your body
Experts: Think of
safety before, during
and after workout
By Porcshe Moran
pmoran@newstribune.com
ness level, duration of exercise,
medications, time of day and
time of last meal are considerations for those participating in
an exercise class or program.”
Capitol Region Medical Center’s
Sam B. Cook Healthplex follows
guidelines set by the American
College of Sports Medicine and
the Medical Fitness Association
which include obtaining a physician clearance for seniors.
The staff also reviews the
medical history of all new
members and performs a health
assessment. All of this is done
in order to develop an appropriate exercise program. The
facility offers classes such as tai
chi, low and light aerobics, and
water workouts that are targeted to seniors.
“We are very proud to state that
we gear many of our programs to
seniors and those that are sent to
us after a medical condition such
as a heart problem, orthopedic
diagnosis, diabetes, cancer, balance issues, arthritis and stroke.”
said Kay Benward, exercise physiologist and supervisor of the Sam
B. Cook Healthplex.
Active seniors must pay attention to their bodies while working out. There are simple warning
Most people realize the benefits of an active lifestyle.
Exercise not only helps control
weight, but it also can improve
your mood, ward off disease and
even helps you sleep better. However, before increasing physical
activity, seniors must consider
their safety before, during and
after working out.
The YMCA offers the Silver
Sneakers Fitness Program and
Lifeline classes for its senior
members. Donna Prenger, Silver
Sneakers/Lifeline coordinator,
said participants must complete a health assessment form
and might be required to obtain
a release from a doctor before
starting the program.
“Instructors should be made
aware of participant health
issues, which can include arthritis, osteoporosis, rehabilitation
from surgeries, high blood pressure and other concerns,” said
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ACTIVE TIMES
NEWS TRIBUNE
5
Simple strategies can reduce risk of falls
By Capital Region
Healthplex therapy staff
• Loss of muscle strength
• Changes in posture and balance
Sometimes, these changes are
so gradual we fail to recognize we
may be at an increased risk for
falling.
Other factors, which can
increase our risk of falls, include:
• Multiple medications
• Incontinence
• History of prior falls, trips and
slips
• Medical conditions (i.e.
arthritis, stroke, heart disease,
diabetes, obesity)
• Home environment
• Pain
We can’t change our chronological age, but we can decrease
our risk of falls.
What images come to mind
when you think about how you
plan to spend your post-retirement years?
Relaxation? Travel? New hobbies? Spending time with grandchildren?
What about a hip or wrist fracture after a fall?
One third of adults 65 years
and older fall each year. Falls are
the leading cause of injury and
accidental death in adults older
than 65. Falls are also the most
common cause of nonfatal injuries and hospital admissions in
the older adult.
Twenty to 30 percent of people
who fall suffer moderate to severe
injuries, including hip, vertebral Fall prevention
or pelvic fracture, wrist fracture
strategies
and traumatic head injury.
Take a list of your medications
As we age, changes occur in
our body. These changes can (prescription, over the counter
and supplements) for review with
include:
your primary physician to deter• Decreased visual acuity
mine possible drug interactions.
Engage in regular physical
activity including balance and
strengthening exercises.
Have your vision and hearing
tested regularly and properly corrected.
Assess your home environment
and make changes to reduce
safety risks.
Some simple modifications
include:
• Arrange furniture so that it
creates plenty of room to walk
freely. If you are using a walking
aid, ensure that doorways and
hallways are large enough to get
through with any devices you are
using.
• Install grab bars in the bathroom and shower to prevent slipping.
• Be sure you have adequate
lighting throughout your home.
• Remove throw rugs or secure
them firmly to the floor
• Use a nightlight when getting
out of bed at night
• Wear appropriate footwear.
When walking long distances
or in unfamiliar areas, wear flat,
nonslip shoes. Also wear shoes
that fit well and are comfortable.
• Know your limitations. If
there is a task you cannot complete with ease, do not risk a fall
by trying to complete it.
• Seek out treatment interven-
tions for incontinence. Capital
Region Sam B. Cook Healthplex
can assist with individualized
exercise and group programs as
well as incontinence interventions.
If you have suffered an injury
as a result of a fall, your physician
may recommend Home Health
Services including nursing,
physical, occupational or speech
therapy services to allow you to
return and remain in your home.
The therapists at the Healthplex are offering free fall-risk
assessments on Friday, Sept. 21,
from 9 a.m. until 1 p.m. Pre-registration is required. To register,
call 644-7878.
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NEWS TRIBUNE
ACTIVE TIMES
MONDAY, SEPTEMBER 10, 2012
LIR group takes mys
By Erika Gerth
Learning in Retirement
Who doesn’t like a good mystery every
now and then?
A good “whodunit” book makes for a
fun and stimulating read.
What about a mystery trip? Would
Learning in Retirement travelers be willing to get on a bus for a day’s adventure to
an unknown destination?
Trip coordinators JoClare Meyer, Vera
Rust and Fern Lemasters gave only scant
clues to entice LIR travelers: It would
be a day-trip, involve old cars and offer
reminders of days gone by.
Where could this be?
On the morning of Aug. 8, 45 LIR members boarded the coach with still no word
as to their destination.
“We went west,” reported Marilyn
Plassmeyer, “sailed through Centertown,
Tipton and California.” Past Sedalia, the
coach turned south. Was Truman Lake
the destination? Marilyn recalls someone
asking, “Should we have brought our rods
and reels?” Then the coach headed west,
and finally the destination became clear:
Clinton.
Clinton was established in 1836 and
serves as the county seat of Henry County,
named in honor of patriot Patrick Henry.
Clinton’s proximity to Truman Lake
offers outdoor enthusiasts numerous recreational activities. It is also the western
terminus for the 240-mile Katy Trail State
Park, the longest developed rail-trail in the
country, a favorite of hikers and cyclists.
There are numerous attractions beckoning visitors to Clinton. LIR travelers
wondered: Would there be an excursion
on Truman Lake? Definitely not. Was hiking on the Katy Trail on the agenda? Probably not — not everyone had their hiking
boots. Would there be time to explore
the historic downtown square? Or visit
a museum? The answer would soon be
revealed.
As the coach entered Clinton’s historic
downtown, Joannie Cassmeyer declared it
to be “a lovely town, one of the nicest I’ve
ever seen.”
First stop: the Henry County Museum
and Cultural Arts Center, a complex which
includes a restored Anheuser-Busch distribution center, circa 1886; an adjacent
annex with a village from the early 1900s,
the DeLozier Building built in 1887 as a
bank; and a “dog trot” log house built in
1856.
The restored village, with original building fronts, provided a glimpse of life in the
1800s as visitors viewed replicas of a drug
store, doctor’s office, barber shop, school
house, general store, bank and harness
shop.
Perusing these exhibits was truly a
step back in time. Dixie Weaver commented that the museum contained an
outstanding collection of artifacts representing rural America. Marian Eskijian, herself a docent at the Cole County
Historical Museum, expressed admira-
tion for the work of the 400 volunteers in
the Henry County Historical Society and
their efforts in preserving the history of
the county.
Nostalgia was apparent as LIR travelers examined the “dog trot,” a log cabin
consisting of two cabins connected by a
breezeway or “dog trot.” Originally, one
cabin was used for cooking and dining,
while the other served as private living
space, such as a bedroom. Tom Odneal
said he grew up in such a house, which
had been enclosed and extended to form
additional living space.
MONDAY, SEPTEMBER 10, 2012
ACTIVE TIMES
NEWS TRIBUNE
7
stery trip to Clinton
ACTIVE TIMES: JOHN RICHARDSON
FAR LEFT: Members of Learning in Retirement visit the “Dog Trot” House at the
Henry County Museum in Clinton.
ABOVE: LIR members walk in front of the
Henry County court house.
LEFT: LIR members enjoy a meal at the
Time Flies Malt Shop in Clinton.
The Dorman House, circa 1850, attracted a great deal of attention. Named after
Jerubial Gideon Dorman, a prominent
businessman and one of Clinton’s leading citizens, the house featured authentic
furniture of the period. Evelyn Borgmeyer
marveled that the entire house contained
only a single closet in which were hung
beautiful dresses of the period.
Following the visit to the Henry County
Historical Museum, LIR travelers explored
Clinton’s impressive and historic downtown square on their way to lunch at the
unique Ben Franklin Cafe.
What’s next, the LIR travelers wondered?
Surely it wasn’t time to go home yet? And so
the next part of the agenda was revealed:
a visit to Downtown DeSoto, a restored car
dealership which housed vintage automobiles owned by a local collector. Men
and women alike were fascinated with
this collection, representing automobiles
from the 1930s through the 1960s. At a
time when not every young person had his
or her own vehicle, Georgia Beachboard
recalled piling six to eight people in a car,
cruising around town and going to drive-in
movies. Joannie Cassmeyer looked in vain
for the 1949 Ford on which she learned to
drive.
Now was it time to head for home? “Oh,
no,” replied the trip co-ordinators. ”It’s
time for one more bit of nostalgia.” The
Time Flies D-X and Malt Shop did not disappoint. A renovated service station, featuring a soda fountain, provided the perfect setting for an ice cream treat before
boarding the coach for the drive back to
Jefferson City.
So what was so special about this mystery trip? There was a sense of excitement
and anticipation of the unknown, and the
travelers were not disappointed.
“It really was a lot of fun,” commented
Phyllis Erhart. “We were ready for a pleasant surprise,” shared Barbara Odneal.
No matter how many times the trip
planners were asked to reveal the destination, mum was the word.
Who says that women can’t keep a secret?
Miles and Georgia Beachboard may have
said it best: “You don’t always have to
know what you’re going to do next. We’re
a generation of planners, and it does us
good to step out of our comfort zone and
allow ourselves to be surprised.”
For information about other LIR trips and
membership in Learning in Retirement, call
573-681-6152 or visit the website at www.
lincolnu.edu/web/learning-in-retirement/
learning-in-retirement.
8
ACTIVE TIMES
NEWS TRIBUNE
MONDAY, SEPTEMBER 10, 2012
Some investments can pay lifetime of dividends
In our business, and especially
in this economic environment
of low-interest rates and market volatility, no matter where
our clients are from, no matter
how much they have managed
to accumulate or what their life
circumstance; the questions
we most often hear go something like this: “What is the best
investment for us?” Or, “What
is the safest investment we can
make that will pay us well?”
A good first answer does not
lead to traditional investment
vehicles at all, rather we advocate slowing down, simplifying
and focusing your investing
efforts first where it matters the
most. So with that said, here
is an investment formula for
guaranteed lifetime dividends.
First, build your spiritual
muscles. You were created as
an eternal being and live for a
limited time on this earth in a
physical body. Become involved
with and serve in a local church
of your choosing. Take the time
to really learn what is contained
in Scripture and share it with
someone else.
Secondly, invest in relationships. Your wife, husband, children, grandchildren and friends
are the best places to spend
your primary retirement asset:
time. Your unique lifetime of
ACTIVE
FINANCE
Russell Daniel
experience and accumulated
wisdom coupled with your time
and attention will be a blessing
to someone. Don’t hoard it. Be
generous, share it with them.
Third, considering the potential impact of medical care on
your portfolio, not to mention
your quality of life; take care of
your body. Eat well. Cut white
sugar, white flour and processed foods out of your diet
as much as possible. Grow a
garden, buy eat and store for
yourself fresh locally produced
organic vegetables and fruits.
Eat smaller portions of organic
free range chicken, eggs and
grass-fed beef. Include more
wild-caught cold water fish like
sardines and wild-caught salmon. And remember to exercise,
don’t be a couch potato. Walk,
join a gym, swim, move.
Fourth, keep your mind sharp.
Study and learn something new.
Research indicates that in addition to all of the above, keeping
your mind active is beneficial
to reducing the risk of dementia and Alzheimer’s. Enroll in a
class at your local or online university. Using the Internet and
digital technology, the sum of
the world’s knowledge is at your
fingertips — take advantage of
it.
Fifth, if you have a debt, pay it
off. Benjamin Franklin said, “A
penny saved is a penny earned.”
Try to safely match the investment earning power of paying
a debt off. For instance, not
financing an auto purchase can
save you between 3 to 7 percent
and paying off a credit card debt
will yield a savings of between 8
to more than 20 percent ... and
that is guaranteed.
Sixth, practice and become
more self-sufficient, and teach
your children and grandchildren how to do the same. It is
practically a given that higher
taxes and inflation loom in our
future. The more self-sufficient
you are the lower your cost of
living because you’ll be drawing less income from your IRA,
you’ll be paying less in sales
taxes and buying fewer things
at future inflated prices.
Seventh, become active politically. We are blessed to live in
the greatest nation on earth. If
you are reading this and were
responsible enough to have
accumulated assets to invest for
your future, you are not the evil
rich. You are a producer, and you
are responsible and our country
needs more people exactly like
you. Encourage your friends
and neighbors to research the
issues and vote. Your children
and grandchildren’s quality of
life depends on it.
At this point you may be
thinking, where am I going to
find the time to tackle all of
that? Well, here’s something
that is truly unconventional;
unplug your television and put
something positive into your
mind. In addition to saving
substantial money on cable or
satellite billing, you will unlock
the time to make significant
progress toward accomplishing all seven of our major
points above, and your example will positively impact others around you.
Russell Daniel is co-owner with
Andrew Beshuk of Providence
Financial LLC, a registered investment adviser in the state of Missouri.
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OSAGE BEACH, MO
(573)348-3334
ACTIVE TIMES
MONDAY, SEPTEMBER 10, 2012
NEWS TRIBUNE
9
A look back at my Active Times
As the niche publications writer get the chance to meet and write
for the News Tribune, I have writ- about.
ten about many different topics
In the last 21 months, I’ve interfrom weddings and parenting to viewed a diverse group of people
car care and gardening.
ranging from engineers to artists.
Despite the large variety of In some cases, I actually got to
stories from which to choose, I take part in a piece of their lives.
can honestly say that some of
I was invited to follow along
my favorite assignments
as the nine children
have been for Active
of 80-year-old Norma
Times.
Hughes threw their
When I was told that
mother a surprise birthI would be writing a
day extravaganza that
monthly column about
included serenading
baby boomers and
her on her doorstep
seniors in Jefferson City, I
and taking her on a citywas a little apprehensive
wide limo ride.
about how I, a 20-someI attended a birthday
thing, would be able to
party for 100-year-old
write stories that would
Delphia Morgan at the
connect with those age
hair salon that she has
Porcshe Moran
groups.
faithfully patronized
My fears quickly subsince the late 1970s.
sided once I started working on
I stood on the Miller Performmy first article, which was about ing Arts Center stage with 70Alexander Graham Bell, a local year-old Bill Stein as he recounted
man who retired from the Dulle- his fond memories of his singing
Trimble Funeral Home at the age performances there.
of 92.
As a journalist, I had the unique
I interviewed Bell at the News privilege of being let into people’s
Tribune offices and was imme- lives and the opportunity to
diately struck by his energy and share my experience with others
dapper appearance. He was through the written word.
dressed in a tailored gray suit
Inspiration is something that I
with a pink tie and black loafers. often walked away with following
He opted to take the stairs instead an interview.
of the elevator.
In March 2011, I wrote about
The opportunity to speak with Walter and Bettie Benke, a couple
Bell and learn about his life of who was celebrating their 70th
community service and the wedding anniversary. It was defichallenges he faced as an Afri- nitely inspiring to hear about a
can American man in a once- marriage that has stood the test
segregated industry was a true of time in world where supposed
honor.
life-long commitments are ended
That first interview for Active in a matter of years, months or
Times set the tone for the many even days.
other fascinating people I would See MORAN, Page 10
ACTIVE
LIVING
How Can Elder Law Attorneys Help?
Reginald H. Turnbull Stephen J. Stark
Elder law
attorneys focus
on the legal
needs of seniors
and their
families, and
use a variety of
legal techniques
and strategies
to help them
meet their goals
and objectives.
TURNBULL & STARK, P.C.
200 E. High St., • Southeast Corner of Madison & High • Jefferson City
573-634-2910
www.midmoelderlaw.com
SUBMITTED PHOTO
Alexander Graham Bell Sr., front right, who retired in 2010 after 44 years at Dulle-Trimble Funeral Home, poses with Kyle and Christy Trimble during his retirement party.
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10
ACTIVE TIMES
NEWS TRIBUNE
WORKOUT
Continued from Page 4
signs that can help prevent problems. Prenger said any exercise
that becomes painful should be
stopped immediately.
Drinking plenty of water is
one way to be proactive about
safety while focusing on fitness.
Pain, swelling, muscle weakness, discoloration, slurred
speech, dizziness, numbness
and profuse sweating are all
signs of possible dehydration.
Silver Sneaker and Lifeline
instructors offer a minimum of
three water breaks during the
45-minute class sessions.
“During physical activity, the
body loses water faster than it
can be absorbed into the digestive system,” said Prenger.
“Consistent hydration at regular intervals is important.”
More than half of the members at the Healthplex are
seniors. Benward said her staff
is well trained on the signs and
symptoms of complications
during exercise. The facility
has several blood pressure stations that also have the ability
to check heart rate and oxygen
levels. Cardiac rehab nurses
are available to assist staff if
need be and Automated Exter-
MORAN
Continued from Page 9
There were several other
couples who shared their stories of several decades together and offered great advice
about putting each other first
and always having respect for
each other.
These are lessons I will certainly try to put into practice in
my own relationship.
Everyone I interviewed had
a zest for life and the fortitude
to keep going no matter what
challenges getting older might
bring.
Sometimes I fear aging, but
the people I have met thanks to
Active Times have made me see
that the best is yet to come.
Last month, I wrote my final
profile. This time, it was about
90-year-old Ola Liescheidt. I
was able to meet with her twice
at her home. Her memory was
sharp and she had no problem
sharing the details of her life
which has included marriage,
children, a 35-year career at JC
Penney and traveling all over the
nal Defibrillators and crash
carts stocked with emergency
equipment and supplies are
easily accessible.
“People need to be in tune to
their bodies, know what their
normal vital signs are, and be
educated on just how hard they
can push themselves,” said
Benward. “Another safety concern should be performing the
right exercises with the correct
technique to avoid producing
joint discomfort and pain.”
In addition, seniors should
move at their own pace and
choose an exercise regimen
that raises your heart rate to
a level that is appropriate for
their age. Prenger said working out at 30 to 40 percent of
maximum heart rate will produce an aerobic effect in older
adults who were previously
sedentary. More active exercisers who want to improve
cardiovascular fitness should
aim for 70 to 85 percent of their
maximum heart rate. To monitor heart rate, Silver Sneaker
and Lifeline instructors ask
participants to convey their
“perceived exertion rate” based
on a scale of one to 10 at least
three times per class.
“The scale measures exercise intensity according to how
you feel,” said Prenger. “Participants consider things like if
they are breaking a sweat and
if they can they pass the talktest of being able to say several
words without being totally
out of breath. This provides
the instructor with immediate feedback on their exercise
level.”
When exercising alone,
seniors should always carry
a cell phone for emergencies
and be aware of the address/
location of the site where they
are exercising. Benward advises physically active seniors to
learn how to check their pulse
that that they are able to monitor their heart rate.
“If you start to feel bad while
working out, getting some cool
water to drink, in most cases,
would be beneficial,” she said.
“In the event that you feel
shaky or lightheaded, drink or
eat something with some fastacting glucose to raise your
blood sugar level.”
Luckily, older adults who
overexert themselves during
exercise don’t have to stop
being active forever. But, it is
critical to take it slow when
restarting an exercise program.
Prenger said a good rule of
them is to modify your workout
if you feel pain or discomfort
that lasts more than two hours
after a workout. Thirty minutes a day of moderate activity
that includes strength training, flexibility routine such as
country.
At an age when most people
would have long ago retired,
Liescheidt told me that she
enjoys going to work at Hy-Vee
twice a week to pass out samples
to customers. She even makes
time to be involved with her
church and participate in other
community events.
Her one wish is to be able to
keep living independently in
her own home for the rest of her
days. I have no doubt she’ll be
able to accomplish that.
As I leave the News Tribune
to take on new challenges, I will
carry with me the lessons I’ve
learned from each person who
I met through Active Times.
Thank you for allowing me to
tell your stories.
Barkhaus Estate Planning
2035 Southridge Dr.
Jefferson City, MO 65109
(573) 680-3866
barkhaus@midamerica.net
www.theestateplan.com
Gary E. Barkhaus,
C.E.P.P., C.S.A.
Q:
What is the federal estate tax
exclusion?
A:
The federal estate tax exclusion (currently at $2 million) is comparable to
exempting $2 million for each spouse from federal estate taxes. Thus, if
you have a Will and an estate that exceeds $2 million and if you pass the entire
estate to your surviving spouse, you throw away one of your federal estate tax
exclusions. If, on the other hand, you have an A-B Trust, you preserve the federal
estate tax exclusions of both spouses and, therefore, can have an estate valued at up
to $4 million before any federal estate taxes must be paid.
Legal Disclaimer: Mr. Barkhaus is a Certified Estate Planner and a Certified Senior Advisor and not a
licensed attorney. Therefore, this publication should not be interpreted as legal or tax advice. Discuss your
individual situation with your CPA, attorney, financial advisor or tax advisor.
MONDAY, SEPTEMBER 10, 2012
yoga, and low-impact exercises
such as swimming and water
exercises are all options that
experts recommend.
“Studies show that it’s never
too late to adopt a healthier
lifestyle, and it’s not necessary
to do anything overly strenuous,” said Prenger. “Even minor
changes in your level of physical activity will have a positive
impact on your health.”
Get access to a full range of sports
highlights, weekend previews, athlete
features and more fresh content daily with
the SEC digital network.
www.newstribune.com/sports
Homemaker
Health Care
Why go to a Nursing Home when all you or
your loved one needs is help to keep them
independent and safe at home?
Serving Cole, Osage, Moniteau, Miller, Callaway
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Director of Nursing
Home Health/In Home Services
Homemaker
Health Care, Inc.
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800-736-6559
www.homemakerhealth.org
JEFFERSON CITY CAMDENTON SEDALIA
(573) 635-3900
Fax (573) 635-6297
1760 Southridge Dr.
(573) 346-9879 (660) 827-6667
186 Illinois St. NE 102 West 7th St.
Homemaker Health Care, Inc. coordinates a Community
Outreach Program to help lower income Senior Citizens
and Disabled Individuals through difficult times of illness.
The Program includes:Volunteers who provide respite care
and transportation to scheduled medical appointments, and
we provide temporary use of durable medical equipment,
such as wheelchairs and walkers.
Please call Deborah Ketterman,
at 573-635-3900 or 1-800-736-6559 for more information.
Medicare, Medicaid and Private Pay Home Care Services
ACTIVE TIMES
MONDAY, SEPTEMBER 10, 2012
NEWS TRIBUNE
11
Muscular endurance, strength
training can improve health
By Shelly Poire
Jefferson City Area YMCA
Muscular endurance and
strength training can improve
your overall health, and boost
your everyday functioning capabilities. The benefits extend not
only to your physical well-being,
but also to your mental outlook,
according to the American Heart
Association. Start out slowly, and
gradually increase the time and
intensity of your training.
Improved
cardiovascular health
Muscular endurance training
is also known as aerobic exercise,
according to the American Heart
Association. Exercise strengthens
your heart, lungs and other muscles throughout your body, improving your cardiorespiratory fitness
level. Other benefits include lower
blood circulation, lower levels of
harmful cholesterol, and higher
levels of beneficial cholesterol.
You must engage in moderately
brisk aerobic activities for at least
30 minutes daily, at least five days
per week, to see these benefits. The
30 minutes can be divided into 10minute increments throughout the
day. Vigorous aerobic activities for
a minimum of 20 minutes three
times weekly can also provide these
benefits.
A brisk walk is considered
moderately brisk; jogging is considered vigorous. During mod-
aste!
T
of mid-Missouri
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erately brisk exercise, your heart
rate will increase, but you should
be able to carry on a conversation. Vigorous exercise involves
rapid breathing and a substantial heart-rate increase. Dancing,
rowing, walking, hiking, swimming, running and jogging, water
aerobics, cross-country and
downhill skiing are all examples
of aerobic training exercises.
Reduced health risks
Increasing your muscular
strength and endurance will
lower your risks of developing
premature chronic health ailments, the American Heart Association reports; you’ll also lower
your risk of early death. Exercising
will help lower your blood pressure, your chances of developing
heart disease, bone loss, stroke,
forms of cancer, diabetes, obesity and other ailments. To receive
the maximum benefit, perform
strength-training exercises at least
twice weekly, using each of your
major muscle groups, including
the arms, legs and abdominals.
Do eight to 10 exercises per session. For greater strength results,
perform eight to 12 repetitions of
each exercise using a weight or
resistance band.
Improved functioning
Muscle strength and endurance
training will help increase your
overall level of everyday functioning, according to the National
Institute on Aging — a benefit for
older adults, in particular, in that
it helps maintain independence.
Performing everyday activities
such as walking, lifting and carrying groceries, opening jars,
raking, vacuuming, and getting
in and out of a car will be easier
with regular muscle-strength
and endurance training. Lowerbody strength exercises can help
improve your balance.
Stronger bones
Strength training, also known
as resistance training, can make
your bones stronger, the National
Institute on Aging and the American Heart Association agree.
Resistance training involves
external objects such as weights,
resistance bands or common
household items. Resistance
exercises that use your own body
weight are labeled weight-bearing exercises; walking is one such
example. Resistance exercises
load your skeletal system and
stimulate bone formation while
also slowing bone loss in middle
life, according to the American
Heart Association; this lowers
your risk of fractures.
The YMCA’s Lifeline program
offers muscular endurance
and strength-training classes
for active older adults. Classes
are offered at 9 a.m. Monday
through Friday at the YMCA. In
addition, classes are offered at
area churches including: Faith
Lutheran Church, 2027 Industrial Drive; Trinity Lutheran
Church, 803 Swifts Highway;
First United Methodist Church
(Arthritis Foundation Exercise
Program), 201 Monroe St.; Wesley United Methodist Church,
2727 Wesley St.; and Community Christian Church (Arthritis
Foundation Exercise Program),
409 Ellis Blvd. These classes meet
for 45 minutes twice a week and
incorporate strength, endurance,
flexibility and balance into each
class. For more information, call
Donna Prenger at 761-3225.
If you would like to know if
you qualify for a free fitness plan
through the YMCA Silver Sneakers program, call Healthways’
toll-free number at 1-888-4234632 to find out if your insurance
provider offers fitness benefits.
You may also call your provider
directly, using the toll-free number on the back of your insurance card. Ask them if they are a
Silver Sneakers participant. If so,
please contact us for information
about setting up your YMCA Silver Sneakers Membership today,
call Donna Prenger at 761-3225
for details.
JEFFERSON CITY MANOR CARE CENTER
Skilled Nursing Facility – Medicare/Medicaid Certified
• Special Care Unit for Alzheimers
• Skilled Rehabilitation Hall for quick recovery to return home
• Continental Breakfast
• Skilled therapy and nursing services
1720 Vieth Drive • Jefferson City • wwwljeffersoncitymanor.com
573-635-6193
12
NEWS TRIBUNE
ACTIVE TIMES
MONDAY, SEPTEMBER 10, 2012
Dr. Wm. Blake Rodgers, M.D.
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