Good Health Memphis September 2016 by Special Publications from The Commercial Appeal

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September 2016 Features 10 Diabetes: What you should know 11 Photo Reel 12 Better with Age: Active seniors change rules on getting older 16 Parkour: Obstacle Courses for Fitness 19 Beginning Yoga: Common Questions 20 Options for Aging at Home

Departments 4 Editor’s Letter 5 Memfit: Peggy Hogan 6 The Skinny: Backpack do’s and don’ts 15 Memfit: Robbie Young 18 Functional Fitness: How to get back up off the floor 22 Recipe: European Chicken Salad photo by Jason R. Terrell

Encouraging Moves 8

The Orange Mound Energizers use line dancing to get seniors on their feet and moving for fun and fitness.

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E from the editor

HOLLI WEATHERINGTON Good Health Editor

ach day, we grow one day older. The aging process is a non-stop journey from the day we are born and depending on your age, your level of flexibility and stamina can vary. As humans get a certain number of years under their belt, they begin to see a decline in the body’s ability to perform. Growing older, however, doesn’t translate into growing inactive. This month, our September “Healthy Aging” issue celebrates seniors who are keeping fit and active well into their golden years. Being a senior doesn’t mean that it is time to stop. Rather, it’s a time to make adjustments for physical limitations in order to keep yourself moving long into older age. Today’s seniors are more active, more fit and more connected than ever before. Go to any gym or fitness center nowadays and you’re sure to see a large portion of the 50-plus set getting on their workout! From Tai Chi and aerobics classes to dancing and strength training, today’s seniors make fitness a priority. Our healthy aging feature details how locals are making the most of their golden years with a variety of activities that provide them functional fitness. This piece delves into why it’s so important for seniors to continue exercising and to increase their core, leg and back strength as they age. Our cover story focuses on the senior dance group, the Orange Mound Energizers. Every week they get together and practice various line dances for fun and for fitness. And at least twice a month, they take their dancing to other senior centers and nursing homes. We also touch on a few topics for the non-seniors out there. In our fitness trend story this month, we take a look at something definitely not designed for seniors — parkour. Gymnastics, martial arts and other tumbling elements are used to create a unique and fun activity that is part game, part workout. The Skinny this month goes over backpack safety and the proper sizes, weights and ways to carry backpacks, especially for growing children. While we say goodbye to summer later this month, we hope you find some inspiration in our “Healthy Aging” issue that carries you into an active autumn. To good health,

Editor Holli Weatherington holli.weatherington@ commercialappeal.com

Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.

Contributors Erinn Figg Caroline Schmidt Lance Wiedower Designer Jasmine Hunter

Photographers Greg Campbell, cover art Jason R. Terrell

Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901529-2213 or amy.mills@commercialappeal.com.

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#memfit

walk this way

Peggy Hogan 82 Retiree

WHY I WORK OUT I feel it’s good for my health and allows me to stay active and do the things I enjoy. I am convinced had I not exercised as I have most of my adult life, I would not be enjoying the good health I have today.

FAVORITE ACTIVITY/EXERCISE Walking is my No. 1 favorite exercise, followed by bicycling, then physical exercise class.

WHY DID YOU CHOOSE THIS TYPE OF WORKOUT In my younger years, I walked outside the home and walking was something I could do that fit into my schedule.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK The remembrance of my mother having a stroke at age 78 that left her paralyzed. She had to be moved into a nursing care facility where she resided for 10 years. Seeing how her life changed so drastically over those years, I was even more motivated to continue my walking program.

ROLE MODEL My mother. Not in a physical sense, but the loving care she displayed while raising my three brothers and me, when life was not always easy. She taught us to be respectful of each person we met, to be truthful and honest and, most of all, to mind her — because her rules were in our best interest. I left many movies before they were over to meet my curfew.

BRAGGING RIGHTS My physical accomplishment has been that for 40-plus years I have continued to walk at least two miles, five to six days each week. The last four years, I have added the physical exercise program three times per week. I live on the third floor, and 98 percent of the time I take the stairs instead of the elevator. I feel truly blessed and feel great — no aches or pains.

FIT TIP Whatever program you choose, be consistent. GUILTY PLEASURE My favorite guilty pleasure is ice

photo provided by Kirby Pines

cream, which I try to indulge in only twice a week. Yes, I also love my chocolate candy.

NEXT UP My future goal is to continue my present exercise program as long as I possibly can.

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The Skinny

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Back to school:

Backpack do’s and don’ts by Erinn Figg

hile parents see backpacks as a functional necessity, kids see them as a crucial accessory and even a fashion statement. (My own 9-year-old niece agonized over backpacks on Amazon for days before she finally chose one. It had cat ears. Judging by her excitement over it, you would think it was a Chanel bag.) Meanwhile, doctors — particularly chiropractors and orthopedists — view backpacks with a critical eye. A flimsy backpack packed incorrectly can cause long-term damage to a student’s back. “We see a lot of children with back pain because they’re carrying so many heavy textbooks home in their backpacks every night,” said Dr. Reed Johnson of Johnson Family Chiropractic in Memphis.

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Reed and his wife, Donna, also a chiropractor, specialize in everything from sports injuries to general chiropractic services to pediatric chiropractic services. Reed urges parents and caregivers to make sure their children are wearing and using their backpacks correctly: l The American Chiropractic Association (ACA) advises that kids carry packs of no more than 5-10 percent of their body weight. l A bigger backpack also isn’t necessarily better, as it will encourage students to pack more items. l A backpack with compartments will help students distribute items and their weight more evenly. l “The weight has to be distributed with the heavy stuff at the bottom, falling at the small of the back or in the curve of the back,” Reed said. “The average backpack you get at most stores isn’t going to fit correctly. Many hang too far down on the back. The backpack needs to be higher and tight against the back.” A

backpack should never hang more than four inches below the waistline, according to the ACA. l And then there’s “the cool factor.” Many students don’t wear backpacks properly — they sling them over one shoulder, which can slowly pull the body down on one side and strain neck and shoulder muscles. l Or, students stand in the hallways socializing while wearing their backpacks. “If they’re standing around, they need

National School Backpack Awareness Day Tips This year, the American Occupational Therapy Association has designated Sept. 16 as its annual National School Backpack Awareness Day. They offer the following tips for parents or caregivers when choosing a backpack: l Size: A backpack should extend from about two inches below

the shoulder blades to waist level or slightly above the waist. l Straps: Look for wide, adjustable, well-padded straps that will distribute book weight evenly across both shoulders. l Hip Belt: Backpacks with hip or shoulder belts will improve balance and take the strain off a student’s neck and shoulder muscles. l Fit: Treat a backpack like other school clothes and have your child try it on before you buy it to ensure proper fit. Source: aota.org

to take it off and put it on the ground,” Reed said. l Additionally, kids with scoliosis, a lateral curvature in the spine, shouldn’t wear backpacks, which can exacerbate the problem. “Often parents have no idea their child has

scoliosis. Many doctors don’t check,” said Reed, who offers free scoliosis screenings at his practice. l Reed encourages parents to look for ergonomically designed backpacks that still have “cool patterns and colors” that appeal to students. Many quality backpacks have padded backs for extra protection. Some designs even include lumbar support. l Be prepared to make an investment. “If you buy a backpack, you get what you pay for,” Reed said. “The more expensive backpacks will have supports for the lower back and the shoulders, so it’s almost impossible to wear those wrong, unless you wear them on one shoulder.” CONTACT:

Dr. Reed Johnson, Johnson Family Chiropractic, 5695 Quince Road, 901-767-6727; chiromemphis.com

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BACK

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Enroll Today YMCA OF MEMP MEMPHIS MPHIS AND AN THE MID-SOUTH MIDD-SOUTH

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The Orange Mound Energizers line dance for health. Dancing works the brain and the body. The constant movement keeps the heart rate up and circulates blood while the varying steps engage memory.

Orange Mound Energizers Seniors find vitality through line dancing by Holli Weatherington photos by Jason R. Terrell

hen you step into the multipurpose room at the Orange Mound Community Services Center (OMCSC) on Tuesday mornings, you’ll find a dance class with the Orange Mound Energizers led by the center’s assistant director, Vanessa Saine. Having worked at OMCSC since the late 1970s (most of it with the En-

ergizers dance program), Saine shares her intense passion for keeping seniors active and moving through dance, and it’s infectious to anyone who spends more than five minutes with her. “Our seniors have changed on me.” Saine said. “I don’t know what it is, but this generation of seniors have changed the game. I’ve seen this through my 30 years working with seniors. They are more active. People who are older than me are more active and

more vibrant.” The Orange Mound Energizers is a line dancing group comprised of senior members of the OMCSC, open to everyone age 50 and over. Line dancing, as opposed to other forms of dance, ensures everyone always gets a chance to participate and is never waiting on a partner. The Energizers don’t just dance at the center. They also go out on field trips every month to other senior centers and nursing

homes to spread joy and inspire seniors in the community. “Music is a universal language and when we go out, it doesn’t matter creed or color ... everybody can feel it,” Saine said. “We don’t want to just keep it here. We want to take it out to others.” As the ladies (and sometimes a few men) line up for the Tuesday beginner’s class, filling the multipurpose room to capacity, Vanessa and a few regulars help instruct the attendees on the various steps. “We are senior citizens so I have senior moments sometimes. And that’s OK.” That’s the first thing Saine tells the more than 50 people stuffed into the room. Then she begins to show them the first set of steps for the line dance, offering modifications for knee and other joint issues. “Step your left foot forward and lean back on your right,” instructed Saine during a summer class. “Now ... one, two, triple step. Repeat after me. One, two, triple step.” When all the sequences have been practiced a handful of times, they practice the entire dance. Then, it’s time to put it to music. Vanessa taps the screen of her iPhone, which is connected to a mobile amplifier, and the song begins. “Ready ... five, six, seven, eight,” Saine said.“Go to the right and slide, then ‘clap clap.’” Jacqueline Bain, 52, has been at the center for a year and is one of the youngest energizers. She helps Saine instruct the beginner and intermediate classes. Bain has taught line dancing for 20 years and she has lost 17 pounds since becoming an Energizer. “Don’t stay at home and let the grass grow under your feet,” Bain said. “When you retire, come over here and just move. It keeps your heart in shape and you’ll get your exercise. You’ll be glad you did.” Before long, the ladies have to

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Instructor, Vanessa Sain — who’s been at the Orange Mound Community Senior Center for 30 years — is the energy behind the Energizers. Infectious and contagious, people can’t help but get up and move when she’s on the floor.

These ladies have been teaching and participating in line dancing for years. They found a true family with the Orange Mound Energizers.

fan themselves and then come clamoring for more. All the commotion causes onlookers to stop in and see what’s happening. “Some of these people have had strokes,” Saine said. “We don’t want you to stop dancing. I don’t care what you do, just dance. We are all at different levels of movement and speed. Some just sit and watch.” The response from most members who come in to try it out is “‘I feel better!’ They form friendships

and social networks,” Saine added. “This is awesome. I love it. I’m sweating. It’s a workout.” Rita Hayslett, 56, said. “It’s my first time coming to something here. I will definitely come back every Tuesday.” The Energizers started in the 1980s with four ladies. They wore skirts and did folk and square dancing and visited nursing homes, Saine said. “I had to come up with something peppy,” she said. “So I started

line dancing.” She definitely figured out the right formula. The Orange Mound Energizers breathe inspirational excitement into every room they enter. “When we go out in the community and motivate other seniors, we tell them, ‘If you clap for us, we’ll move more. If you smile, you really got us then!’” Saine said. “It’s about encouragement, no matter the circumstances. We do anything to keep them encouraged.” Cellustine Jordan, 62, just started as an Energizer in March. She’s been line dancing 17 years and teaches it at Whitehaven Community Center. “Line dancing is good for health, to keep the mind together and keep [everyone] moving at all times,” she said. “Give yourself 90 years. I’m 62 and I still got it going on!” Overall the OMCSC has active participation from more than 1300 members. There is something for everybody, from exercise classes to billiards, crafts and games to field trips. Tennille Moten, director of OMCSC since January, said that on a regular day the center sees up to 350 members. “I think it’s because of the central location,” said Moten. “Everyone is familiar with the area and we offer you a lot of activities. We have a pool.” Moten teaches aerobics Monday through Thursday, and said there are 100-plus attendees in every class, including a 94-year-old woman. “She inspires me every day,” Moten said. “They keep me going.” CONTACT:

Orange Mound Community Service Center (OMCSC), 2590 Park Ave. City of Memphis facility; $10 per year, open to the public ages 50 and up; Open from 8 a.m. to 4 p.m. Monday through Saturday; 901-636-6878

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Diabetes: What you should know by Lance Wiedower

t’s no secret Memphis struggles with obesity. And with that comes diabetes issues, particularly Type 2. Type 1 diabetes is the lack of production of insulin. It’s from birth. Type 2 diabetics produce insulin but over time their bodies become resistant to it. So the body can’t control blood sugars with its own insulin. The Memphis area is a hotbed for Type 2 diabetes, where nearly a third of the population has a BMI more than 30, indicating obesity. Dr. Robert Wegner is a surgeon with the Saint Francis Hospital Center for Surgical Weight Loss and the hospital’s bariatric director. He said nearly half of the region’s obese people are either pre-diabetic or diabetic. Despite all the advances in medication and lifestyle changes, fewer than half of adults with Type 2 diabetes are being cured. “That tells us that with all the advances we’re still not doing a great job of treating and curing,” he said. The American Diabetic Association’s new guidelines recommend gastric bypass surgery to treat Type 2 diabetics with a BMI of 35 or greater. Most people with a BMI of 35 or greater, even if they aren’t Type 2 diabetics, have insulin resistance, Wegner said. That leads to obesity and a higher likelihood of developing Type 2 diabetes. “All the exercise and counseling won’t help a person lose 100 to 150 pounds,” he said. “One issue is the biggest loser syndrome. There is a big uproar with those contestants regaining their weight. If you don’t have a personal trainer or chef, a life coach — somebody standing over you 24 hours a day — you can’t maintain 100-pound weight loss for

10 years.” Other people pushing toward a diagnosis of diabetes haven’t reached the obesity levels that signal the need for gastric bypass surgery. For those people, it’s not too late to make real life changes with diet and exercise. Patients with BMI levels below 30 and who don’t qualify for surgery can modify nutrition and exercise. Kristy Merritt is the diabetes education coordinator at Methodist Le Bonheur Germantown Hospital. She manages the outpatient referral-based program for people who already have developed Type 2 diabetes. And in Shelby County that’s 13 percent of the patient population with a known diagnosis, compared to 11 percent in the state and 8.8 percent in the U.S., Merritt said. Memphis, in many ways, is at the center of what has become known as the “state of diabesity.” “Fifteen southern states have

become known as having an issue of having diabetes or obesity out of control,” she said. “Put those two together and you get this ugly diabesity condition where both of those are negatively impacting people.” Merritt is quick to point at the eating habits of southerners, with foods based heavily in sugar, fat and salt. The National Diabetes Prevention Program helps patients preserve their health. Methodist and Baptist both offer it. “If we can catch a person before they get to Type 2, that’s what we need to be doing,” Merritt said. “The bottom line is there is 86 million people in the United States that have pre-diabetes. That compares to 29 million with a known diagnosis. These are people who will develop Type 2 if we don’t do something.” Merritt’s education program teaches people how to eat healthier, learn how to lose weight, be more active and how to manage stress.

Signs of Diabetes: l Frequent or increased rate of

urination l More thirsty than usual l Feeling tired l Vision problems, specifically difficulty seeing objects or seeing floating or gray spots

Diabetes Prevention: l Become more physically fit

to lose weight and lower blood sugar. Fitness programs should contain aerobic exercise and resistance training. l Increase fiber intake to improve blood sugar control, lower risk of heart disease and promote weight loss. Eat more whole grains and reduce the consumption of processed foods

Photo Reel

Peggy Hogan Photo courtesy of Kirby Pines

Robbie Young photo by Jason R. Terrell

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Richard Link, 71, a master Tai Chi trainer, teaches classes at InsideOut and at other locations in Memphis. Tai Chi helps with balance and can alleviate symptoms in major diseases like diabetes, Parkinson’s disease and with organ transplant recovery.

photo by Greg Campbell

Better with Age

Active seniors change rules on getting older by Erinn Figg

ack in the day, the term “senior fitness” might conjure up an image of a public television show featuring seniors sitting in chairs, doing leg and arm raises under the gentle guidance of a TV-

friendly instructor. Those days are over, say local experts. Now, you can find seniors in just about any fitness center and in any class. And many of them are kicking the tails of fellow fitness enthusiasts who are decades younger than they are.

“We do have classes specifically tailored to seniors, and they’re great for folks who are just starting to work out or have only been working out a year or two,” said Lisa Buckner, owner of InsideOut, an innovative Midtown health club with a focus on body, mind and spirit. “But we have a ton of se-

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of seniors who take our regular classes. They’re getting in there and getting after it every day, just like our 30- and 35-year-olds.” Buckner opened InsideOut in 1996. Since then, she’s seen the landscape of senior fitness evolve. “You don’t have to treat them with kid gloves anymore. They’re extremely active,” Buckner said, adding that about 30 percent of the members are age 50 and older. “They’ll try anything, and that’s one of the things I love about this new senior generation. They know their limitations and they’re willing to start at the lowest level and build up. They have tremendous confidence in themselves. It’s

finally decided to walk in and see what was there. I took a tour of the facilities, came back the next day, joined and haven’t left since,” he said. “It’s a friendly place. I call it the Midtown ‘Cheers’ gym. Everybody knows your name.” Baker took several introductory classes and eventually discovered he really liked rowing and spinning. Once he started, he stuck with it, despite minor physical setbacks such as a dislocated hip and, later, a broken leg. That’s the key to his fitness longevity and accomplishments, he said — a combination of fun and determination. “I love pushing myself as far as I can go, and I do that in the aca-

Judy Johnson, 73, is a regular patron of InsideOut.

“They’ll try anything, and that’s one of the things I love about this new senior generation.” - Lisa Buckner, InsideOut owner pretty amazing.” Chad Baker, who describes his age as “between 71 and 72,” is one of InsideOut’s senior members who’s leaving younger generations in dust. He repeatedly wins or places in the gym’s annual (and grueling) spin competitions, beating fellow spinners in their 20s and up. And after starting as a beginner when he joined seven years ago, he’s now a rowing instructor. Baker discovered InsideOut while working toward a small, achievable fitness goal: Lose one pound every month by walking around his Midtown neighborhood each day. “I had been walking past InsideOut for about a year and

demic realm as well as the physical. I enjoy golfing, I enjoy rowing and I love spinning,” said Baker, a retired FedEx employee who now teaches electrical engineering at Christian Brothers University. “There are also parts of the gym I really don’t like a lot, so I tend to go to the things that help me out most.” At The Salvation Army’s Kroc Center, Ruth Williams instructs seniors of all experience levels in her water aerobics class and Silver Sneakers yoga class. She said the benefits of both classes go far beyond the physical. “There’s such a range of people from all different backgrounds at the Kroc Center,” said Williams, a certified yoga instructor who

photo by Greg Campbell

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Tips for Success No matter your age, some of the biggest challenges of developing a fitness routine can sometimes be just starting one and then sticking with it. Here, our story sources share advice for jumping over those hurdles. u Lisa Buckner, InsideOut

health club owner: Start with a personal trainer. “If someone has done absolutely nothing and they want to start strength training or another fitness routine, they should meet with a personal trainer at least a few times, just to learn the form.” Physical trainers can be particularly helpful to seniors, who may have to work around physical limitations, such as knee or hip issues. u Chad Baker, InsideOut

health club member: Set small, achievable goals. “Don’t set goals that are impossible to reach or it’ll just discourage you. When I first started losing weight, I knew that I wanted to lose half my weight at that time, but I couldn’t set that as my goal. That was my target, but the goal I set was losing one pound a month.” u Ruth Williams, instructor,

Kroc Center: Just try it. “Take it one step at a time. Just try it, and if you don’t like it, you don’t have to do it again. But invariably, once people try water aerobics for instance, they say, ‘Wow, I think I’ll stick with it.’”

Swimming, water aerobics and walking (below) are good ways seniors can exercise and stay active in their “golden” years.

(and grueling) spin competitions, beating fellow spinners in their 20s and up. And after starting as a beginner when he joined seven years ago, he’s now a rowing instructor. Baker discovered InsideOut while working toward a small,

achievable fitness goal: Lose one pound every month by walking around his Midtown neighborhood each day. “I had been walking past InsideOut for about a year and finally decided to walk in and see what was there. I took a tour of

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#memfit fit for life

Robbie Young 62

SPORT Exercise classes

Vance Dental

SUPPORT French Riviera Fitness and the people around me.

WHY I WORK OUT I do body, strength and balance exercises to help my blood pressure, cholesterol and broader line diabetes. Losing weight is wonderful.

BODY CHANGE FROM (WEIGHT LOSS) I went from 277 pounds to 202 pounds. I’ve lost 25 pounds in the last three months.

WHAT WAS YOUR ACTION MOMENT TO MAKE A CHANGE I had high blood pressure and needed to get my blood pressure and blood sugar in check.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK My health is wonderful and I take less medication. It is a part of my lifestyle.

ROLE MODEL My oldest sister. She was fabulous. BRAGGING RIGHTS I am proud that I have the balance and energy to do what I love to do.

FITNESS GOAL To be at 185 pounds by the end of the year.

FAVORITE GEAR Active Wear and Nike shoes POWER SONG My songs are “New Level” by ASAP Ferg featuring Future and “Panda” by Desiigner.

NOBODY KNOWS That I have been a biker (that’s motorcycles) for almost 40 years.

FIT TIP Get up and get motivated, even for just 10 or 15 minutes. Make it a part of your lifestyle. Keep it moving.

GUILTY PLEASURE McDonald’s NEXT UP I plan to run, not walk, the Cancer Awareness next year because I lost a lot of friends to cancer this year.

photo by Jason R. Terrell

Trend Alert

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Parkour: Obstacle Courses for Fitness by Lance Wiedower photos by Greg Campbell

unning through obstacle courses and tumbling through a park isn’t just for children. A growing sport known as parkour combines those ideas with gymnastics, martial arts and just pure fun. There are some 10.6 million entries for parkour and freerunning on YouTube. It’s a mix of the fabulous and the funny. Imagine approaching a bench while on a run through the park. Instead of going around it, you step over it, followed by a roll and continuation to the next obstacle. In Memphis, parkour participants tumble and roll in parks across the city, all while “playing” a fun and challenging sport. Jonathan McCarver discovered parkour while watching the 2004 French movie “District B13.” Parkour was created in the 1980s in France by David Belle, who combined running, gymnastics and martial arts in a natural form of obstacle course movement, so to speak, based on military training. The roots of parkour are discovering ways to use one’s body effectively, particularly in an emergency situation. “For me, being a movement person, my reaction was there is a name for what I always do,” McCarver said. He started to train and discovered others interested in the Memphis area, but it took a few years before anything regular began. That turned into road trips to find others training and — for the past two years — parkour classes to share the sport with others. What makes parkour different is how it takes the individual

Parkour coach Navii Lester, right, helps Charles Burse. Co-Motion Studio offers parkour classes. Parkour is a sport that combines gymnastics, martial arts and running. Kat Decamillo springs off a wall. She said parkour is a fun physical challenge.

ideas of running, jumping and rolling and combines them into one fluid philosophy of motion.

The same goes for classes. Yes, there are classes to learn how to put all those movements into the

fluid practice of parkour. “What people have found over time is there are specific skills you want to build up and get good at so when you’re in training in the real world you can use your body optimally,” said McCarver, who teaches classes at Co-Motion Studio. “The classes are learning those skills and how to link them together and perfect the nuance of things. Almost anybody can jump and jump varying distances, but not everybody thinks about different types of jumps, takeoffs and landings, and the pros and cons of each.” How a person jumps depends on if the next step is to stop or keep going. Parkour classes use equipment such as platforms and

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balance trainers that can be set up at varying heights and distances, depending on the skill level of the participant. Male teenagers are the typical participant, but parkour classes draw a variety of people, from children to men and women in their 60s looking for a low-impact variety of the sport. One misconception about parkour is that it’s dangerous. That idea is based off watching YouTube videos of some of the best parkour participants in the world. “It’s hard for people to imagine progressing to those things,” McCarver said. “The reality of our experience with it over the years is we’ve all had injuries, but they’re pretty comparable to someone devoted to running with repetitive stress, strained muscles, joint pain and shin splints.” Kevin Hetzler started parkour about a year ago. He had

taken kung fu and was looking for something else. Then one night he went on a parkour run and was hooked. Today, he coaches some of the parkour classes. “It’s all about spreading the positivity,” he said. “People want you to progress. We’re just now breaking the scene (in Memphis).” Don’t expect to suddenly discover Overton Park and Shelby Farms taken over by hundreds of parkour practitioners, McCarver said. The Memphis community constantly changes. “If you go out you could have anywhere from two to three people to 12 or more. It’s never 20 to 50,” he said. “It hasn’t gotten that big to have jams.” There is a Memphis Parkour group on Facebook that serves as the main place for participants to communicate and look for training partners. In the coming months, McCarver said he hopes

Parkour classes use equipment such as platforms and balance trainers.

to have a dedicated warehouse space near Memphis International Airport that will provide more options for practice. He plans to

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Work It Out

Functional Fitness:

How to get back up off the floor by Holli Weatherington photos by Greg Campbell

ost seniors will tell you that itâ&#x20AC;&#x2122;s much easier to get down on the floor than it is to get back up. As we age, our joints become stiffer and our muscle mass decreases. Many seniors

u From a lying position, turn onto your side.

x With your hands still on the floor, bring one

leg up to make a 90-degree angle. Keep your foot flat.

have had one or several joint replacements, which can make movement difficult. The best way to avoid stiffening up and losing mobility is to stay fit and active, including doing strength training that focuses on the legs, butt and abdominal muscles. No matter the

level of health, the ability to get up is vital to sustaining mobility and ultimately, independence. Judy Johnson, 73, a regular exerciser and weight lifter at InsideOut gym in Midtown, demonstrates the basic steps to getting up off the floor when lower mobility becomes a challenge.

w Get on your hands and knees so that your body is on all fours.

v Lean on the elbow of the side youâ&#x20AC;&#x2122;re laying upon; take your other arm and push to lift the upper body.

y With fingertips touching the floor, lift your other leg.

z Stand up. The important thing is to move

slowly and keep your hands on the floor the entire time.

Good Health

Beginning by Caroline Schmidt

eople come to yoga for many reasons. These issues run the gamut from pain, weakness, disc and postural issues to stress and a lack of self-connection. There are common boons that most people experience from yoga.

see the nature of our mind and heart. Eventually we begin to listen to what the body is telling us.

Will yoga help me lose weight? In the beginning, yoga can be challenging. There will be sweating, strengthening, opening and variations in heart rate. With repeated practice, circulation will improve, Common problems often quality of sleep, digestion and These include tightness, stagna- blood sugar levels will improve. tion and blockage and inability to These benefits combined with the concentrate or connect. The body right lifestyle choices can aid in may be stiff or tight in certain areas. weight loss. These tight bindings may act like energetic dams, restricting the cleans- Where to go and how often? ing and nourishing flow of blood, Look for beginner or foundation oxygen and energy. Culturally, we classes. These classes usually are are overworked and overstressed. simple and move at a slower pace We prize incessant multitasking and to accommodate new clients. They devalue rest, stillness and rejuvena- often have more detailed alignment tion. Unfortunately, our overworked instruction and help for those who bodies and minds may suffer from need it. At Midtown Yoga we offer a stress, anxiety, chemical imbalanc- beginner’s series which builds week es, sleep disorders, digestive disor- to week on yoga basics. Some people ders and the inability to be satisfied receive relief right away and so they in our relationships. go a few times a week. Others may only attend classes one to two times How yoga can benefit a week. There is no right or wrong Benefits include circulation and answer, however, like most things, nourishment to tissues and in- consistent, regular practice yields creased mental focus and body at- results. You want to be dressed in tunement. Yoga moves the body in light, comfortable, stretchy clothing. many different directions, opening areas that often remain closed, like I’m not good enough for a the underarms and hip creases. Cir- class. culation reaches these stagnant arIt is common for people to self-laeas, stimulating healing in the body bel as not good enough for a public and neural pathways. class. They may have major health Yoga’s main focus is to help us find restrictions to work around or they union in the body and mind. It works simply may be reluctant to look by developing concentration, linking un-masterful in front of strangers. breath and movement, intention and Working individually with a certiaction, effort and ease, and draws us fied yoga instructor can help work inward to experience the mystery with major bodily restrictions and and delight of the human body. We build the confidence and knowledge

to keep yourself safe when you are ready for a public class. Yoga is a practice of self-realization or self-transformation. It is a personal and individual journey. No two paths are the same. Repeated effort will yield openings, strength, healing and new states of awareness. If you are drawn to yoga there is no need to

wait until you are stronger, lighter or more flexible. Yoga meets everyone exactly where they are. Join a class and start your transformation today. CONTACT:

Email Caroline Schmidt at caroline. schmidt.yoga.ayurveda@gmail.com midtownyogamemphis.com

Making a Difference Since 2011.

www.pinkribbonsmemphis.com · 716 North White Station Road, Memphis, TN 38122 MC-1206644

901-417-6060

20 Good Health

Options for Aging at Home by Erinn Figg

s a parent or loved one gets older and begins facing related physical and mental limitations, family members often grapple with tough decisions in uncharted territory. Should they look into assisted living facilities? Hire someone to help around the house? Now that the roles have shifted, what’s the best way to care for someone

who’s spent decades taking care of you? “When you start noticing mom or dad struggling with mobility, cognition, household chores or hygiene, that’s when you definitely want to start thinking about what options are out there,” said Rico Andrews, owner of Always Best Care of Memphis, which helps families make informed choices about senior care services.

According to the National Aging in Place Council (NAIPC), more than 90 percent of older Americans would prefer to age at home rather than move to senior housing. But for many adult children, this preference causes a world of concerns. Many of us have seen the TV commercial that features an older woman, living alone, on the floor and yelling, “Help! I’ve fallen and I can’t get up!” and the vision

haunts us. That’s when we start Googling terms like “in-home care.” “I would describe in-home care as adding to quality of life for someone who wants to age at home and remain independent,” said Andrews, whose company provides in-home care services, along with other senior care options. “It’s a wide-ranging scenario. It can be transportation services and companionship or

Good Health

Signs a Senior is Struggling If you see an aging parent or loved one display the following signs, it could be time to start thinking about senior care options: Cognitive decline: Occasional forgetfulness is par for the course with aging, but watch for changes in personal hygiene, signs of neglect around the house, weight loss — which can indicate forgetting to eat meals — and trouble remembering to take medications. Mobility issues: An increase in bruises, bumps and falls or problems getting dressed often signify that a senior is having problems with balance, mobility and functional strength. or it can be bathing assistance, personal care, incontinence care, meal preparation and total-care service. We have different levels of care based on the assessment that we do when we first meet with families.” Some seniors initially are resistant to the idea of having a new person in the house. “Sometimes they misunderstand the services we offer. They say, ‘I don’t want anyone in here telling me what to do,’” Andrews said. He shares a story of a client who had gradually stopped eating and bathing on a regular basis, but was adamant about not having anyone outside the family come in the home to help her. “We matched her up with a young lady who was perfect for her, cooked her a good meal, started doing different things around the house. Now she can’t live without her. She thinks of her as a friend,” Andrews said. “Meanwhile, we’re doing these necessary things for her and giving her family peace of mind.” On average, an in-home caregiver spends about four to five hours a day with a client.

If a senior needs more care or attention, that’s when it might be time to start thinking about an assisted living community, Andrews said. Quality assisted living communities are vibrant places where seniors can make friends, enjoy scheduled activities and thrive. “If mom or dad is an active social person, but finds it more and more difficult to get out because of physical limitations, or if their lives would be just a little bit easier with someone there around the clock, that’s when it’s probably a good time to look into assisted living,” he said. “There, they can be around more people their age, do more activities and have more structure to their days.” Andrews also encourages adult children of aging parents to take care of themselves during these transition periods by joining support groups, either in person or online. “It can be stressful, but more often than not, someone else out there is going through the same thing,” he said. CONTACT: Always Best Care of Memphis, 901414-2388, alwaysbestcare.com

Mood changes: Isolation, changes in sleeping patterns or increased agitation could be signs of depression or other mental health issues.

Choosing an In-Home Care Provider Rico Andrews, owner of Always Best Care of Memphis, suggests looking for the following criteria to indicate a quality in-home care provider: l Licensed, insured and bonded l Uses company employees and not subcontractors l Does statewide and national background checks on all caregivers l Offers the opportunity to personally interview management and caregivers l Has a clearly defined backup plan in the event of a caregiver emergency l Excellent consumer ratings

Rico Andrews

Care for the Caregivers Following are just a few of the many online support groups and resources for caregivers and adult children of aging parents: l Caring.com l AARP’s I Heart Caregivers: act.aarp.org/iheartcaregivers l Family Caregiver Alliance: caregiver.org l ALZConnected (for anyone affected by Alzheimer’s or dementia): alzconnected.org

Recipe

22 Good Health

European Chicken Salad Compiled by Holli Weatherington Recipe by Kathy Katz

n honor of September being both National Chicken Month and National Honey Month (along with other foods), we have supplied a recipe that combines both for a uniquely delicious chicken salad. This recipe comes from local chef, Kathy Katz, owner of Cooper Street 20/20, a shop that provides prepared soups, sides, snacks and entrées that you can pick up in her food cases, on weekdays. You can also find all of Katz’s Cooper Street 20/20 fare at the Memphis Farmers Market downtown, every Saturday.

You can pick up this chicken salad daily at Cooper Street 20/20.

EUROPEAN CHICKEN SALAD Ingredients l Five 4-6 ounce boneless, skinless chicken breasts, shredded l 1/2 cup olive oil l 1/4 cup white wine vinegar l 3 tablespoons capers l 1 tablespoon honey (or to taste) l 10-12 leaves fresh basil, rolled lengthwise and cut l Pinch of salt, pepper l Garlic powder to taste Directions

PHOTO COURTESY OF LUX CULINARY/CHEF JENNIFER DICKERSON

Mix chicken, dry spices, basil, capers, oil and vinegar until well blended. Add honey and continue to blend. Refrigerate for a minimum of two hours before serving. Lasts in refrigerator for five to seven days.

CONTACT:

Cooper Street 20/20 800 S. Cooper St., Memphis cooperstreet2020.com 901-871-6879

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Cordova Medical Clinic 901.888.1000 | 1660 BONNIE LANE · CORDOVA, TN

MC-955827

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