Milestones Newspaper April 2024

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WHAT IS PCA?

Philadelphia Corporation for Aging (PCA) is the Area Agency on Aging for Philadelphia County and is dedicated to serving Philadelphia’s older adults and adults with disabilities.

PCA publishes Milestones and offers:

• Care in the home

• Home-delivered meals

• Home repairs and modifications

• Protective services

• Senior centers

• Caregiver support

• Employment and volunteer programs

• Legal services

• Transportation

• Ombudsman services

• Health education

• Information and referral

Published

Najja R. Orr, MBA, DBA

President and CEO

PCA Board of Directors 2023-24

Glenn D. Bryan, Chair

Louis G. Colbert, Vice Chair

Eloise Young, Treasurer

Lynn Fields Harris, Secretary

Satya B. Verma, O.D., Immediate Past Chair

Denise Adamucci

Louis A. Bove, Esq.

Nora Dowd Eisenhower, Esq.

Wilmarie Gonzalez

Sandra McNally

Paul Nathanson

Norma D. Thomas, D.S.W.

John Whitman

Jacqueline S. Zinn, Ph.D.

Emeritus: Arthur E. Helfand, D.P.M.

For more information, call the PCA Helpline at 215-765-9040 or visit pcaCares.org.

The value of volunteerism

By Najja R. Orr, MBA, DBA PCA President & CEO

Call 24/7 to report suspected elder abuse. PCA Helpline: 215-765-9040

Outside Philadelphia toll-free: 888-215-765-9041 (TDD) pcaCares.org

Milestones is published monthly and distributed at more than 1,100 locations throughout Philadelphia.

Check us out online: pcaCares.org/Milestones

Editor: Alicia M. Colombo

215-765-9000, ext. 5081

PCA, 642 N. Broad St. Philadelphia, PA 19130

Email: MilestonesNews@pcaCares.org

Advertising: Teresa Heavens

215-765-9000, ext. 5053

Email: Teresa.Heavens@pcaCares.org

Subscriptions & Distributions: 215-765-9000, ext. 5081

Email: MilestonesNews@pcaCares.org

Home delivery: $12/year

The views expressed in Milestones are not necessarily those of Philadelphia Corporation for Aging (PCA). Milestones will not knowingly accept or publish fraudulent or misleading advertising. Milestones reserves the right to edit, revise or reject ads. Milestones assumes no responsibility for errors, misprints, omissions or misinformation; for failure to publish an ad; or for any damages of any kind. Neither the publisher nor any other party is rendering expert advice in this publication. No part of this newspaper may be reproduced without the permission of PCA. ©2024 Philadelphia Corporation for Aging. All rights reserved.

The rate of formal volunteering through organizations dropped 7% during the COVID-19 pandemic, according to research conducted by the U.S. Census Bureau. But civic engagement activities – both formal and informal – have bounced back since 2021! AmeriCorps, the federal agency for national service and volunteerism, estimates that more than 23% of American adults (nearly 61 million people) formally volunteer with organizations each year. In total, volunteers provide 4.1 billion hours of unpaid labor that is valued at nearly $123 billion.

Many nonprofits and small community-service organizations depend on the the help of volunteers to fulfill their missions. You can read about the incredible support that older adult volunteers provide to senior community centers throughout Philadelphia on page 5. This is just one example of how older adults can share their time, talents and wisdom to make their communities better.

Formal volunteering, with an organization, is one way to perform civic engagement. But for those who cannot volunteer in a formal capacity, due to lack of transportation, limited mobility or time constraints, informal helping is another way to contribute. You can help others on your own by doing small favors for your neighbors, such as house sit-

ting, watching pets or grandchildren, lending items, or accepting a package/delivery while they are out. According to AmeriCorps, the rate of informal helping remained stable throughout the COVID-19 pandemic and nearly 51% of American adults (nearly 125 million people) contribute in this capacity. While the outward benefits of volunteering may be obvious to those served, the volunteer benefits, as well. The act of helping has positive effects on a person’s emotional and mental wellness. The activities associated with volunteering often include social engagement and mental stimulation, which reduce the risk of depression or isolation, while helping to keep your mind active. Having a purpose and a schedule of regular activities, including volunteering, keeps you physically active and engaged in your community as you age.

To learn about volunteer opportunities, contact the PCA Helpline at 215-765-9040 or go to pcaCares.org. AmeriCorps Seniors also provides volunteer opportunities for older adults aged 55 or older – the Foster Grandparent Program (mentoring and tutoring children), RSVP (serving local communities through organizations making change) and Senior Companion Program (see article on page 4). For more information about AmeriCorps Seniors, call 1-800-942-2677 or go to AmeriCorps.gov/serve/AmeriCorps-seniors.

Senior Companion Program volunteer recounts a lifetime of service

By Jay Nachman

When Deborah Washington retired in 2013 after 26 years as a letter carrier with the United States Postal Service (USPS), she wanted to continue serving the community. “I retired from a job, not from life,” said Washington, who served for 10 years in the Marines before joining the USPS. “Once you retire, you keep on doing what you were already doing. So, if you weren’t active (before retirement) then you won’t be active (after retiring). But I was already active.”

After overhearing a conversation about Philadelphia Corporation for Aging (PCA) while riding on the subway, a lightbulb went off. Not too much later, Washington began volunteering with PCA’s Senior Companion Program.

The Senior Companion Program is a person-to-person service program for older adults. Through the program, companions aged 55-plus are paired with older adults who are with homebound, isolated and need assistance to remain in their homes. Senior Companions provide socialization and assist with daily tasks, including preparing light meals, running errands and accompanying participants to medical appoint-

ments. (See sidebar for more information about PCA’s Senior Companion Program.)

Washington, 65, who grew up in North Philadelphia and now lives in Overbrook Park, was paired with Masa Hunley, 89, almost three years ago.

PCA first introduced the two women to each other to see if they were a match. “She was worried about (getting along with) me,” Washington said. “I wasn’t worried about her because I knew she was going to like me. We hit it off really well.”

As a Senior Companion, Washington regularly visits Hunley twice a week in her Germantown apartment. By assisting with small tasks, such as shopping and escorting Hunley to medical appointments, Washington helps give her companion, who she describes as active, a better quality of life.

Sometimes, the two will take a walk together or go out to lunch. “She’s fun. Almost like my grandmother,” Washington, said. “She has a good way about her. She thanks me, then I thank her for giving me a chance to serve and for trusting me to come into her home.”

Washington is also thankful for

the opportunity Hunley provides for “loving up on her” and to be able to soak up the wisdom that Hunley has learned and earned.

While serving in the U.S. Marine Corps, Washington worked as a recruiter for two years in the Kensington office across from the Jules E. Mastbaum Area Vocational/Technical High School, where she graduated. After leaving the Marines, where she rose to the rank of sergeant and earned a bachelor’s degree in business, Washington took the post office exam in October 1988.

She became a mail carrier in December of that year, thinking it was something she would do while she figured out her next step. “Once I got out there in those streets, I knew it was where I belonged,” she said. “I probably wouldn’t have survived (working) in a cubicle or anything like that.”

She served postal customers in the Logan and East Oak Lane neighborhoods and became an official member of those communities, looking out for the older residents on her route and making sure everyone had stamps. While collecting and delivering the mail, she occasionally had to dodge an angry dog or two and even got bit a few times.

To this day, she returns to visit her old customers and help out the older women who have become like family.

Washington said her desire to serve stems, in part, from her Islamic faith. The mother of two sons became a Muslim 30 years ago while seeking spiritual guidance.

Serving as a Senior Companion to Hunley is “just something that I enjoy doing, as if it was my mom

or my grandmom, who have both passed,” Washington said. “So, it’s like serving them and praying that, if it was my mom or my grandmom, someone would be doing the same thing. It has to be in your heart,” Robinson said.

Senior Companion volunteers needed!

PCA’s Senior Companion Program is a person-to-person service program for older adults. Through the program, volunteers aged 55plus are paired with older adults who are homebound, isolated and need assistance to remain in their homes. Senior Companions provide socialization and assist with daily tasks, including light meal preparation, errands and accompaniment to medical appointments. In return, Senior Companion volunteers receive an hourly tax-free stipend; travel and meal reimbursements; paid holiday, sick and vacation time; paid pre-service training; and four hours of continuous monthly training.

Interested volunteers must meet Senior Companion Program income requirements, be able to serve 20 hours per week, and pass a criminal background check. Last year, the program offered assistance to nearly 90 older Philadelphians, thanks to the efforts of more than 40 volunteers. Active, older adults who want to make a difference in the lives of other Philadelphians can call 215-422-4888 or visit pcaCares.org/senior-companion-program for more information.

Senior Companion volunteer Deborah Washington, 65, (left) plays cards with program participant Masa Hunley, 89.

From passion to purpose: Volunteers craft vibrant communities

By Bill Conallen

In Philadelphia, amid various challenges, including being homebound due to a health issue and social isolation, older adults have displayed remarkable resilience, emphasizing the vital role of volunteerism in providing support. Older adult volunteers often assume meaningful positions at senior community centers to fill service gaps when paid staff are unavailable or unable to meet the needs, becoming the mainstay of assistance and companionship for their peers.

Older adult volunteers assist senior centers by answering phones, greeting members and visitors, serving meals, assisting with events and activities, and so much more.

Philadelphia Corporation for Aging (PCA) recognizes the invaluable contributions of older adult volunteers, especially during National Volunteer Month. Their dedication not only helps senior centers to deliver essential services, including

beyond mere assistance, fostering a sense of connection and belonging among older adults, enriching lives through meaningful interactions and selfless service.

“Their commitment goes beyond tasks; it’s about building connections and fostering a sense of belonging for every older adult,” said Jacqui Makowski, PCA senior center supervisor. “It creates an environment where everyone who walks through a senior center’s door feels warm and welcomed.”

interaction with boundless warmth and humanity. Together, we stand as stewards of compassion, shaping a world where every act of service echoes with the resounding heartbeat of care and connection.”

congregate meals and exercise programs, it also enriches the lives of older adults across the city through socialization.

“Being a volunteer here is truly a commitment to something bigger than ourselves; it’s about extending a helping hand and offering genuine companionship, especially during the most challenging moments,” said Linda Marucci, Southwest Senior Center volunteer and former employee. “In our shared journey of service, we’ve woven a tapestry of connections that transcends the physical boundaries of this center. We’ve become a family, offering not just assistance, but unwavering support and understanding to one another, creating a sanctuary of warmth and compassion in our community.”

Across the city, volunteers stand as stewards of dedication and compassion, embodying the unwavering commitment that characterizes Philadelphia’s older adult community. Their tireless efforts extend far

For many older adults, the volunteer experience transcends mere service. It is about building a vibrant community where everyone feels valued and supported. Joyce McKiney, a volunteer at the Allegheny Branch of Philadelphia Senior Center, reflects on the significance of these connections. “In a world where things can feel isolating, knowing that I can make someone smile or lend an ear makes all the difference,” she said. “We’re not just volunteers; we’re companions, friends.”

The warmth and companionship that volunteers share improves the senior center environment. “Celebrating the soul of our mission, volunteers infuse PCA with a spirit of compassion and unity, illuminating pathways for older adults to embrace life with dignity and purpose,” said Linda Marucci, volunteer and former employee at the Southwest Senior Center. “Their unwavering dedication ignites the flame of community, enriching every

For those considering volunteering with PCA, the opportunities are as diverse as the needs of Philadelphia’s older population. From companionship to health counseling to educational workshops, volunteers have the chance to make a tangible difference in the lives of older Philadelphians and adults with disabilities. “It’s more than volunteering; it’s a chance to be part of something bigger,” said Marucci. “Knowing that I can bring joy and companionship to someone’s day is incredibly rewarding.”

To learn more about volunteering opportunities, you can reach out to the PCA Helpline at 215-765-9040 or visit pcaCares.org/volunteer.

(See page 15 for crossword)

Bill Conallen is the public relations specialist at Philadelphia Corporation for Aging.

Social Security in 2024: What you need to know

By Mary Anna Rodabaugh

Social Security pays more than $8.5 billion in benefits every month to more than 6.8 million people in the Philadelphia region through the Social Security retirement, disability and survivors programs and Supplemental Security Income (SSI), according to the Social Security Administration.

April is Social Security month, and this year brings some new Social Security changes. Here is a rundown of what you need to know for 2024.

Payment schedule

The Social Security Administration distributes monthly checks depending on a beneficiary’s birthdate:

• 1st through 10th – second Wednesday of each month.

• 11th through 20th – third Wednesday of each month.

• 21st through 31st of the month – fourth Wednesday of each month.

Cost-of-Living Adjustment

Perhaps, the most notable change to Social Security this year is the Cost-of-Living Adjustment (COLA). Based on the increase of the Consumer Price Index from the third quarter of 2022 through the third quarter of 2023, Social Security and Supplemental Security Income (SSI) beneficiaries will receive a 3.2% COLA for 2024. More than 71 million Americans will receive this increase. According to the Social Security Administration, “on average, Social Security retirement benefits will increase by more than $50 per month.”

In 2024, the maximum monthly Social Security benefit ranges from $2,710 for a worker retiring at 62 to $3,822 for full retirement age. If retiring at age 70, the maximum benefit is $4,873.

Substantial Gainful Activity

To be eligible for disability benefits, a person must be unable to engage in Substantial Gainful Activity (SGA). A person earning more than

a certain monthly amount (net of impairment-related work expenses) is engaging in SGA. The SGA amount for people living with disabilities other than blindness is $1,550 per month in 2024. For individuals living with blindness, the amount of earnings that indicate SGA is $2,590 per month in 2024. You must earn less than these amounts to be eligible for disability benefits.

Trial work period

Let’s say you’re eligible for Social Security disability benefits, but you want to return to work. The Social Security Administration provides a trial work period where you can earn wages and still collect benefits. This does not apply to SSI. The amount of earnings that trigger a trial work period are lower than the monthly SGA. For more information on this, call 1-800-772-1213 or visit ssa.gov/ oact/cola/twp.html.

Federal Benefit Rate for SSI

For 2024, the Federal Benefit Rate (FBR) for SSI recipients only is $943 per month for an eligible individual or $1,415 per month for an eligible couple.

Medicare Part A: Hospital insurance

For 2024, the monthly Medicare Part A (hospital insurance) base premium is $505, and the 45% reduced premium is $278.

Medicare Part B: Medical insurance

The Medicare Part B (medical insurance) monthly base premium is a minimum of $174.70. (This amount could be higher, depending on in-

come.) Medicare beneficiaries will be informed by the Social Security Administration of the exact cost of their Part B premium for this year.

Retirement Earnings Test

The monthly and annual Retirement Earnings Test (RET) exemptions are the amounts of wages and self-employment income which you, as a Social Security beneficiary, may earn in any month or year without part or all your monthly benefit being deducted because of excess earnings.

In 2023, the RET exemption was $21,240 a year or $1,770 a month and applies only to people below normal retirement age.

Social Security online

“Plan for the future, and manage the present,” says Jessie Silvent, public affairs specialist for the Social Security Administration in Philadelphia. “With your free and secure ‘my Social Security’ online account, you can receive personal estimates of future benefits based on your real earnings, see your latest Social Security statement, and review your earnings history. (The online portal) makes it easy to request a replacement Social Security card, check the status of an application, and much more, from anywhere. Simply go to ssa.gov/myaccount.”

If you have questions, need information or want to apply for benefits, call 1-800-772-1213, visit your local Social Security office or go online to SocialSecurity.gov.

Mary Anna Rodabaugh is a writer, editor and writing coach.

Stop senior scams: How to spot the grandparent scam

By Jeremy Rodriguez

The phone rings. You pick it up and hear your grandson’s voice on the other end. He’s in jail and needs money sent over immediately to pay for bail. Furthermore, he pleads with you not to tell his parents because he doens’t want to get in trouble. As the grandparent, naturally, you want to help your grandchild. So, you immediately wire the money. You later learn that your grandchild was never in jail, and the money you sent is gone.

This convincing scheme is known as the “grandparent scam,” and there are many variations of it. In an article titled “Scammers Use Fake Emergencies to Steal Your Money,” the Federal Trade Commission (FTC) says that scammers can use voice-cloning software to make themselves sound like your loved one, similar to the example mentioned above.

Scammers may also pose as an authority figure, such as a lawyer, police officer or doctor, to make the situation sound more convincing. In this scenario, the scammer may call or even come to your door claiming that your grandchild or child is “in trouble” and needs your help, in the form of cash.

The United States Postal Inspection Service (USPIS) offers several videos illustrating these types of grandparent scams on its website at uspis.gov (type “grandparent scams” in the search). In one video, a victim speaks about how her grandson needed $9,000 worth of iTunes gift cards. This type of request should raise a red flag, especially since the grandmother had no idea what the cards even were.

If you are confused or unsure, it’s best to verify the caller’s identity and the validity of the request before sending any money. Requests for large sums of money should im-

mediately be cause for concern.

The USPIS offers these tips to help you avoid scams:

• Verify the story – After ending the “urgent” call, contact your grandchild (or another family member who can verify their whereabouts) directly to verify if the story is true. Do not send any money until you can verify the validity.

• Think before acting – Scammers often request to have funds transmitted electronically or through reloadable prepaid gift cards. Never provide your bank account or credit card number over the phone to an unverified requestor. Don’t be quick to act; be quick to think.

• Be wary of late night calls – Scammers tend to take advantage of times when older adults are tired or asleep.

Report scams

You can report scams to the Federal Trade Commission by calling FTC’s Consumer Response Center at 1-877-382-4357 or going online to ReportFraud.ftc.gov. Financial exploitation of older Philadelphians can also be reported to Philadelphia Corporation for Aging’s Older Adult Protective Services unit at 215-7659040.

Events

April 2024

APRIL 1-30

NATIONAL VOLUNTEER MONTH

APRIL 3

ZUMBA CLASS

Get your exercise in the fun way. 9:30 a.m. Lutheran Settlement House. 215-426-8610

Free

APRIL 4

QIGONG LESSON

Qigong is a system of coordinated body-posture, movement, breathing & meditation used to optimize energy within the body, mind & spirit, with the goal of improving & maintaining health & wellbeing. 1 p.m. Lutheran Settlement House. 215-426-8610 | Free

APRIL 5

CHAIR YOGA

Gentle, one-hour yoga practice that uses a chair for seating & balance. 1 p.m. 215686-5394. Parkway Central Library | Free

APRIL 8

Send your calendar items two months in advance to: MilestonesNews@pcaCares.org Questions? Call 215-765-9000, ext. 5081.

SOLAR ECLIPSE PARTY

Witness this momentous event with safety glasses, face painting, glitter tattoos, balloon twisting & food from local restaurants. 2:30 p.m. Andorra Library. 215685-2552 | Free

APRIL 9

COMPUTER SKILLS CLASS

Learn to use a computer, get online & more. 2:30 p.m. Northeast Regional Library. 215685-0509 | Free

APRIL 11

SEWING CLASS

Creative gathering for crafters who crochet, knit, sew, embroider, quilt, felt & more. 5 p.m. Parkway Central Library. 215-6865394 | Free

APRIL 12

EXERCISE CLASS

Fun-filled, evidence-based exercise program. Participants are led by a certified instructor in an hour-long class focused on dynamic cardiovascular exercise, strength training, balance & flexibility. 9:30 a.m. Lutheran Settlement House. 215-426-8610 | Free

APRIL 13

THE GIVE & TAKE JUGGLERS

Get ready to be dazzled with juggling, balancing acts & plenty of comedy. The Give & Take Jugglers inspire & delight with their impressive skills, warm humor & engaging audience participation. 2 p.m. Parkway Central Library. 215-686-5394 | Free

APRIL 13

EAST PASSYUNK CRAFT FAIR

Local artists & vendors sell hand-crafted jewelry, artwork, home décor & food. 10 a.m. to 3 p.m. East Passyunk Community Center| Info: pccac.eventbrite.com | 215685-0008 | Free

APRIL 15

COMMUNITY GAME NIGHT

Bring your favorite board games, such as Scrabble, Chess, Taboo, Pictionary, Ticket to Ride or a card game. 5:30 p.m. Falls of Schuylkill Library. 215-685-2093 | Free

APRIL 15

TAX DAY

APRIL 16

OLDER ADULT HEALTH INFORMATION SERIES

Learn helpful fall prevention tactics to keep you safe & secure. 1 p.m. Lovett Memorial Library. 215-685-2095 | Free

APRIL 17

TASTE OF AFRICAN HERITAGE COOKING CLASS

Chat, learn about nutrition & taste traditional African dishes. 3:30 p.m. Nicetown-Tioga Library. 215-685-9790 | Free

APRIL 18

JOB SEARCHING IN THE DIGITAL AGE

Set yourself apart in today’s job market. Learn skills for job searching, interviewing & networking at this in-person workshop from AARP. Noon. Walnut Street West Library. 215-685-7671 | Free

APRIL 22-30

PASSOVER

APRIL 22 BILLIARDS PLAY

Join friends at the green felt, aiming with precision, calculating angles & strategizing next moves in an intense game of pool. 9 a.m. Martin Luther King Older Adult Center. 215-685-2715 | Free

APRIL 23

GARDENING GROUP

Enjoy plant swaps, cultivating conversations, plant-centered crafts & horticultural literature. 11:30 a.m.

Wynnefield Library. 215-685-0298 | Free

APRIL 24

PIANO CLASS

Unlock your musical potential & master the keys with our engaging & personalized piano classes. 1 p.m. Northeast Older Adult Center. 215-685-0576 | Free

APRIL 25

BRIDGE

Strategy meets socialization in the ultimate test of cunning & camaraderie. Noon. Northeast Older Adult Center. 215685-0576 | Free

APRIL 26

BINGO

Grab your cards & get ready for a chance to win big prizes. Noon. Martin Luther King Older Adult Center. 215-685-2715 | Free

APRIL 30

LINE DANCING CLASS

Enthusiastic participants rhythmically move in sync to country tunes, while their feet tap & bodies sway in harmony. 9:30 a.m. Martin Luther King Older Adult Center. 215-685-2715 | Free

Got back pain? There are many approaches to treating it

By Jay Nachman

For more than 36 years, Dr. Barry Silverman has been a chiropractor in the Old City and Society Hill neighborhoods of Philadelphia. For almost the same amount of time, he has also been practicing and teaching tai chi, which he described as a martial art, form of exercise, moving meditation and prescription for health.

For older adults with back pain, chiropractors can do “an adjustment, a manipulation of the spine, to restore proper motion to a joint, to help realign the bones, especially in the spine, and also to help with posture as well,” Dr. Silverman said.

To help maintain back health, he recommends exercises to strengthen the muscles of the body’s core. “In most people, because we sit so much, muscles get weak, so strengthening the core is a very important thing,” Dr. Silverman said.

As an experienced tai chi practi-

thopedic Integrative Health Center at Rothman Orthopedics. “As we age, we have degeneration of the spine, including degenerative disc disease, and boney wear and tear of the endplates,” Dr. Sharma said.

Other risk factors for back pain include being overweight and having either a very physical job or a sedentary job. Both Dr. Silverman and Dr. Sharma noted that having weak abdominal and back muscles can lead to back pain.

Mental health is an overlooked cause of back pain, according to Dr. Sharma. “People who suffer with depression and anxiety often have higher rates of back pain and chronic pain in general,” she said.

timal Physical Therapy Gym with offices in South and North Philadelphia. While back pain can stem from muscle weakness or bad posture, Dr. Nguyen said the source of the pain can help identify the proper treatment.

“If it’s truly a degenerative disc, as shown on the X-ray, physical therapy is not going to help because we cannot reverse degeneration,” Dr. Nguyen said. “But if the patient responds to physical therapy, then I know a degenerated disc is not the source of pain.”

tioner and teacher, Dr. Silverman said, “It is the perfect exercise for older adults. Tai chi strengthens your core muscles. You do the exercises very slowly and very deliberately, and it helps with the core. You can do it more readily than things that are quick-moving, like tennis or basketball. Tai chai also strengthens the legs. You get very strong in the legs. Those two things are very helpful for people who are having balance issues.”

With tai chi, “You have to be very conscious of your body alignment and posture,” Dr. Silverman said. “Older people’s posture can often be hunched over in some way. It’s very helpful for that situation.”

Your aging back

Sometimes, back pain can be a consequence of aging, according to Dr. Saloni Sharma, clinical assistant professor of Rehabilitation Medicine at Thomas Jefferson University and medical director of the Or-

In Dr. Sharma’s book, “The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medications,” she outlines ways to reduce painful inflammation and to have a better quality of life. Her “Relief-5R” plan entails refueling (nutrition), revitalizing (exercise), recharging (sleep), refreshing (stress reduction) and relating (supportive relationships).

“There’s a lot of data in support of following an anti-inflammatory diet and minimizing processed food which can impact inflammation and pain,” Dr. Sharma said. An anti-inflammatory diet should aim to fill one-half of the plate with fruits and vegetables, one-quarter with protein and one-quarter with complex carbohydrates.

Proper diagnosis

It’s important not to mistake a degenerative disc problem with other sources of back pain, according to Dr. Binh Nguyen, founder of Op-

It can take four to 10 weeks for a therapy program to be successful at strengthening muscles and increasing endurance, Dr. Nguyen said. In this time, patients can find relief from their aches and pains and increase their ability to function, but it is up to them to maintain their health.

Think of physical therapy exercises like taking vitamins and supplements. “You have to do at least three or four exercises that help you the most and stay with it,” Dr. Nguyen said. “As long as older adults keep moving and do some sort of exercise, they will maintain their wellness. Every time I work with a patient, I don’t just focus on the pain. I focus on the ability to move around and do things, and to be more cheerful and enjoy doing things. When I see that they have confidence when they move around and they don’t limit themselves, that’s very rewarding.”

Making websites accessible for people living with disabilities

By Jeremy Rodriguez

In 2022, the Department of Justice published “Guidance on Web Accessibility and the ADA” (Americans with Disabilities Act) to help state and local governments, as well as businesses that are open to the public, create websites that are accessible to people living with disabilities.

“We have heard the calls from the public on the need for more guidance on web accessibility, particularly as our economy and society become increasingly digitized,” said Assistant Attorney General Kristen Clarke for the Justice Department’s Civil Rights Division in a statement. “This guidance will assist the public in understanding how to ensure that websites are accessible to people with disabilities. People with disabilities deserve to have an equal opportunity to access the services, goods and programs provided by government and businesses, including when offered or communicated through websites.”

Ruben Reyes, who works to provide technology, usability and analytics as lead technologist at Lyquix – a digital agency that designs

websites and provides assistance to companies looking to comply with ADA recommendations – noted the importance of accessibility for all populations.

“It actually benefits all users because, all the improvements that are made for the benefits of those peo ple with limitations make the expe rience for the rest of us much better, much more pleasant and much more intuitive,” Reyes said. “The benefits are really across the board.”

Why does web accessibility matter?

As people grow older and use of the web has permeated mainstream culture, more older adults than ever before must rely on websites to find and access everyday services.

“Thirty years ago, you didn’t have to use the web to accomplish certain things,” Reyes said. “Now, there are many things where the only way you can do them is through the web. It is not just a matter of convenience. This is the only way in which you can apply for (certain) jobs or get certain services. Accessibility is a must.”

the ADA” explains how people living with disabilities access the web: “People with disabilities navigate the web in a variety of ways. People who are blind may use screen readers, which are devices that speak the text that appears on a screen. People who are deaf or hard of hearing may use captioning. People whose disabilities affect their ability to grasp (items) and use a mouse may use voice recognition software to control their computers and other devices with verbal commands.”

How can companies make websites accessible?

While the Department of Justice does not have detailed standards for

es that are open to the public, must provide information that is accessible for people living with disabilities. The Web Content Accessibility Guidelines (WCAG) and the Section 508 Standards, which the federal government uses for its own websites, provide guidance on ensuring accessibility of website features.

The ADA website also provides examples of web accessibility barriers. These include:

• Poor color contrast.

• Use of color alone to provide information.

• Lack of text alternatives (“alt text”) on images.

• No captions on videos.

• Inaccessible online forms

(Continued on Page 12)

The Department of Justice’s “Guidance on Web Accessibility and

(Continued From Page 11)

(examples: lack of clear instructions, error indicators or labels that screen readers can convey to users).

• Mouse-only navigation (lack of keyboard navigation),

Looking ahead

Reyes is optimistic that websites will become more accessible in the future as conversations shift surrounding accessibility. “There’s more awareness in the general public that this is something that exists, and that it’s something that can be done, and it’s something that should be done,” he said. “So I do think that in general, the whole industry is going to move in that direction.”

Additionally, Reyes said that

Recipe Box

some built-in website tools and themes are generally becoming more accessible. This will make it so regular users with little or no technical skills will have the tools at their disposal to make their website more accessible for all.

One in four adults live with at least one disability, according to the Centers for Disease Control and Prevention (CDC).

TechOWL (Technology for Our Whole Lives), a program of the Institute on Disabilities at Temple University, makes assistive technology devices and services more available and accessible to individuals with disabilities and their families. In addition to its many other services, TechOWL provides tech-

nical assistance and presentations to help organizations “build websites and applications for everyone to use.” According to TechOWL’s website, “an accessible information and communications technologies (ICT) product or service is one which can be used by all its intended users, taking into account their differing capabilities. A person’s ability to use technology may be impaired due to various physical, sensory, emotional or cognitive disabilities. We can help organizations plan and execute principles of universal design and accessibility for all into your next project.” For information, contact TechOWL at 1-800-204-7428, TechOWL@temple.edu, or https://techowlpa.org/ ict.

Philadelphia Corporation for Aging (PCA), which touches the lives of more than 140,000 older adults and adults with disabilities eachyear, has contracted with Lyquix to improve the accessibility of its website – pcaCares.org. These improvements to its online presence help PCA to fullfill its mission to improve the quality of life for older Philadelphians and people with disabilities and to assist them in achieving their maximum level of health, independence and productivity.

Satisfying alternatives to empty-calorie snacks

Crunchy Roasted Chickpeas

These tasty legumes can be a savory snack that is packed with fiber and lower in calories than nuts.

Ingredients:

1 can (15 ozs.) no-salt-added chickpeas, rinsed

Nonstick cooking spray

¼ teaspoon sea salt

Directions:

Preheat oven to 425°F. Pat chickpeas dry with paper towels. Place welldried chickpeas on a large, rimmed baking sheet. Coat with cooking spray and sprinkle with salt. Bake until crunchy, 30 to 45 minutes.

Peanut Butter & Chocolate Energy Balls

These healthy sweet treats deliver a mixture of simple and complex carbohydrates to help give you a boost.

Ingredients:

2 cups rolled oats

1 cup natural peanut butter or other nut butter

½ cup honey

¼ cup mini chocolate chips

¼ cup unsweetened shredded coconut

Directions:

Combine all ingredients in a medium bowl and stir well. Using a measuring spoon, scoop out the mixture one tablespoon at a time and roll into balls. Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.

(Source: Eating Well)

Jeremy Rodriguez is a freelance journalist, blogger, editor and podcaster.

How to snack healthy

SilverSneakers, a health and fitness program designed for adults 65plus that’s included with many Medicare Advantage plans, provides the following simple guidelines to help you choose a healthier option to snack on:

• Little or no added sugar.

• Made with whole grains.

• High in protein.

• 250 calories or less.

• Low in sodium.

• Contains healthy fats, like those in nuts and seeds.

• Contains fiber.

• Avoid unrecognizable names in the ingredient list.

• Do not trust advertising to determine what’s “healthy.” Read the product’s nutrition label and ingredients list.

The internet access point: Meet Generations on Line CEO and founder Dr. Tobey Dichter

By Mary Anna Rodabaugh

When Tobey Dichter was a child, she was asked to write an essay answering the question: What do you want to be when you grow up?

“I didn’t want to be a watermelon,” Dichter said. “A watermelon seed just grows to make more watermelons. I felt compelled to change the world.”

Today, in addition to serving on numerous boards, Dichter is the CEO and Founder of Generations on Line, a nonprofit organization that reduces isolation by providing easy, fast and free digital skills for older adults. The organization got its start in 1999 at eight locations throughout Philadelphia. Today Generations on Line is used internationally and in all 50 states.

The start of something big

In 1996, the internet started making its way into the mainstream. Around the same time, Dichter’s daughter was attending Tufts University. The school put on a presentation for parents about a new and amazing way to get deeper information and knowledge: the internet. That presentation captivated Dichter’s heart and curiosity. Her husband bought her VHS tapes that told the story of the internet.

“I read a quote from Peter Drucker,

‘the good thing about the internet is that it eliminates distance,’” Dichter said.

With a penchant for older adults, Dichter began to see what a remarkable resource the internet could be for older adults. At the time, only 14% of older adults 65 and above were on the internet. Dichter saw a chance to do something in the world where she could combine a solution with a known problem to make a change. She tapped into her corporate contacts, as well as her daughters’ networks, to find the best designers to help bridge the digital divide.

Time for a change

Ignited by excitement and passion for an impactful idea, Dichter quit her full-time corporate job. She gave up her corner office and took an early retirement. “I never looked back,” she said.

As Dichter made the huge transition from the corporate world to a brandnew nonprofit startup, she felt both exhilarated and frightened. She and her team navigated the complicated world of fundraising, product development, and competition. To gain traction in the nonprofit world, and to reach more participants, Dichter and her team launched a clinical trial of the program. They chose eight locations in Philadelphia, including an assisted living, two senior centers and a public library, to launch the prototype. Older adults sat at a large computer monitor encased in a frame. The frame contained friendly reminders on how to access the internet and use the mouse to navigate the computer. Dichter’s team collected feedback from participants to refine the program.

“I was insistent that I wanted to beat out AOL and introduce this new idea

of older adults helping themselves,” Dichter said. She put out a press release and received a call from the Philadelphia Inquirer. The paper published a small paragraph on Dichter and her team’s efforts. A short time later, Dichter received a life-changing phone call. The founders of the Lenfest Institute, which supports sustainable business models for local journalism, wanted to learn more about the program.

Life-changing support

Gerry and Marguerite Lenfest were very impressed with Generations on Line. They asked Dichter and her team to disclose how much funding they would need to really make an impact.

“To this day, I credit Generations on Line to Gerry and Marguerite Lenfest,” Dichter said. “They believed in us.”

With funding secured, the team developed the software needed to scale, while offering the software at zero cost to organizations and individuals. Generations on Line received abundant testimonials including one from a 72-year-old Asian woman who said the program changed her life. Generations on Line allowed her to read Chinese news online while teaching herself English. Soon, organizations across the United States were requesting the same tools.

A huge impact

“When we get an unsolicited ‘oh my gosh, this changed my life’ email, it means more to us than the big numbers of more than 300,000 people we’ve helped,” says Dichter. “When a veteran can re-connect with an Army buddy, who he never thought he would find, or a woman who says, ‘my daughter would be so proud of me.’ These are the moments where we

know we helped somebody out there.”

As Generations on Line looks toward the future, the team plans to pursue meeting basic internet needs. For example, the internet is now used for patient portals, Medicare registration and even bill payment. As technology advances and the internet becomes more of a necessity and less of a luxury, Generations on Line is dedicated to serving as that access point and education champion for older adults.

Generations on Line offers a Sip & Swipe Cafe program where volunteer teachers present digital literacy lessons alongside the Generations on Line software on tablets for participants. There are 46 Sip & Swipe Cafes, plus another 70 sites, in Philadelphia that have used Generations on Line to teach older adults about the internet.

The woman behind the team

“I really do think it takes a village,” Dichter said. “Our team, which has been together for more than 17 years, is my village, and then we reach out to the constituents to get input and gain understanding.”

Dichter and her husband reside in Center City Philadelphia and are deeply involved in the arts and civic institutions around the city. They love to travel and just returned from a trip to Doha. They have two children and two grandchildren.

For more information visit GenerationsOnLine.com or download the East Tablet Help for Seniors application on your smartphone or tablet.

Mary Anna Rodabaugh is a writer, editor and writing coach.

Ways to reduce health care disparities in minorities Puzzle Me

A report by the Centers for Disease Control and Prevention (CDC), shows people who are Black and other minorities have higher mortality rates from certain health issues, including heart disease and cancer.

Dr. Kim Barbel Johnson, a Mayo Clinic family medicine physician, discusses ways patients and health care professionals can close the health equity gap. “We are all aware that health disparities and health inequities have evolved over time,” says Dr. Barbel Johnson.

People who are non-Hispanic Black have higher heart disease death rates than people of other racial and ethnic groups, according to the CDC. While research shows that health insurance coverage has increased for minorities, Hispanic adults are the most likely to lack health insurance and have an unmet need for medical care. Data also shows that people who are Black are more likely to die from cancer than any other group.

Health care disparities are complex for many reasons, including lack of access, historical injustices and bias within the health care industry.

To reduce health care disparities for Black and Brown communities, we need to to address the horrific inequities that

still exist within the health care system, as well as advocate for system change. Researchers and clinicians also need to be inclusive regarding trial studies. According to the data, racial and ethnic minorities are not included in many clinical trials for new medications and treatments.

(Source: The Mayo Clinic)

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PUZZLE ME

By

ACROSS

1 Fair

6 Grouch

10 Marsh bird

14 Alfa

15 Indy 500

16 Cinchona: prefix

17 French actor Delon

18 Long, long ago

20 Swiss psychologist

22 Aspect

23 Form or verse lead-in

24 Twelve months

25 Spicy Creole dish

30 Fishing vessel

34 First female president of the Philippines

35 Roguish

37 For mer Por tuguese colony

38 Hook

39 White lily

41 “___ and Michele’s High School Reunion”

42 Honour for a Brit.

43 Sketch

46 Mexican silver center

48 Fayetteville fan

50 Three per side

52 Beatle spouse

53 down: catch

55 Sideboard

60 Jason, of “Seinfield”

62 More frigid

63 Confident

64 Extinct, flightless bird

65 Music of nine

66 Chief

67 Obser ves

68 Tumbler

DOWN

44 Port on the Illinois river

1 Bric-a-___

2 The Kink’s hit single

3 Tentmaker of note

4 Diamond

5 Liber tine

6 Skulls

7 Tolled

8 Pretend

9 Hosier y shade

10 Wriggle

11 Yes, yes, yes, in Ypres

12 of passage

13 One or how lead-in

19 Put down

21 Open

24 Norse chieftain

25 Ruffled cravat

26 Jordan por t

27 Marine snail

28 Apron par t

29 Black Sea por t

31 Greek marketplace

32 Amusing

33 Inuit craft

36 Ness’ quarr y

40 Affectations

41 Actor Lowe

43 The March King

45 Wearing away

47 Cajoled

49 Power and Hamilton por trayals

51 Ministers to

53 Board game

54 Queen of Heaven

55 Give over

56 Ear th sci.

57 Columbus’ caravel

58 Sleepy letters

59 Fine and moder n follower

60 Residue

61 John or Jane