Health&Wellness September 2012
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HEALTH & WELLNESS
Lauren Salcedo/Staff Photo
Robin Ringland, left, trains on TRX with personal trainer Cheryl Guthrie, at the Stillaguamish Athletic Club.
Exercise for seniors can prevent injuries ARLINGTON — For seniors looking to maintain physical and mental health, regular exercise can be a source of strength. But as the human body ages, muscles can weaken and joints can get sore, so extremely strenuous exercise can be dangerous. “As you get older, you really want to have strong muscles so that it prevents you from falling,” said Stillaguamish Athletic Club membership director Lynn Marks. “Or, if you do fall, rather than breaking a hip or shoulder, you are strong and not so fragile.” At the Stillaguamish Athletic Club, there are several options for regular exercise for seniors. See EXERCISE, PAGE 4
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EXERCISE FROM PAGE 3 “We have a class called Fit for Life,” said Marks. “It’s a low impact, cardiovascular exercise class that also includes strength training because you really want to be able to build up your muscles.” Marks noted that making sure to participate in low-impact exercises is essential for seniors, to protect joints that might already be vulnerable. According to the U.S. National Institutes of Health, regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help older people stay independent. The NIH recommends several different kinds of exercises for those who are aging, including endurance activities like walking, swimming or riding a bike, which improve circulatory system health as well as strengthening the heart. Also recommended are strength exercises that build muscle tissue and reduce age-related muscle loss, and
“As you get older, you really want to have strong muscles so that it prevents you from falling. Or, if you do fall, rather than breaking a hip or shoulder, you are strong and not so fragile.” Lynn Marks Membership Director, Stillaguamish Athletic Club stretching exercises to keep the body limber and flexible, as well as balance exercises to reduce the chances of a fall. The Stillaguamish Athletic Club offers other exercise classes that are open to people of all ages and can be beneficial for seniors. “Zumba Gold is good for seniors as well,” said Marks. “It’s not as intense as regular Zumba, so that is a good one that is low impact.” Another class that the club offers on a regular basis is yoga. “Yoga is always good, with all ages,” said Marks. “It stretches the muscles and strengthens them at the same time.” According to Marks, the Stillaguamish Athletic Club is a good environment for older generations. “When they first
sign up, they are really geared up for water aerobics,” she said. “Water classes are great for cardio, but they should also look into strength training.” The club offers TRX, a kind of strength training exercise that uses one’s own body weight to create resistance. Robin Ringland, 59, trains at Stillaguamish Athletic Club and has been working on TRX. She exercises frequently and maintains a good level of physical fitness. “I’m a teacher and you need a lot of energy to be a good teacher,” said Ringland. “I come here to swim and I bike. It takes away a lot of the aches and pains of getting older.” The Stillaguamish Athletic Club offers senior discounts for those 62 years and older. For more information contact the club at 360-435-9404.
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Kirk Boxleitner/Staff Photo
From left, Doug Symonds, Steve Santos and Amy Russert warm up with their kettlebell weights during a Tuesday evening workout outside of the Jennings Park Barn in Marysville.
Kettlebell workouts accessible for all ages MARYSVILLE — The Jennings Park Barn has become the site for a new workout program, courtesy of the city of Marysville’s Parks and Recreation Department, that’s already yielded measurable results according to a number of participants. “I lost between 10 and 15 pounds in the first two weeks,” Diane Dixon said of the kettlebell exercises conducted by personal trainer and aerobics instructor Tracey Mackie on Tuesdays and Thursdays. “I’ve got knee and shoulder injuries, and I’m in my 50s, so I’m no spring chicken, but I’ve made some changes in my life.” Mackie explained that kettlebell exercises are designed to provide total-body workouts, and touted how convenient the program is in terms of time commitment, equipment required, See KETTLEBELL, PAGE 6
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KETTlEBELL FROM PAGE 5
Kirk Boxleitner/Staff Photo
Tracey Mackie leads the kettlebell exercise classes outside of the Jennings Park Barn on Tuesdays and Thursdays.
location possibilities and accessibility for a range of ability levels. “It’s low impact on your joints and it takes half the time of a gym routine, for those who simply can’t spare a full one hour to lift weights. You’re getting the same amount of exercise, since you’re burning about 20 calories a minute in a half-hour workout, but you can do it just about anywhere and it doesn’t take a lot of coordination to do it. I’ve taught people on kettlebells who were in their 80s.” Mackie elaborated that kettlebell routines provide cardio, flexibility and strength training, which allows participants to drop unwanted pounds without developing the more bulky look of other weightlifters. “You’ll look athletic, but toned,” Mackie said. “It’s great for people who have knee problems, because you don’t have to bend your knees a lot, which also helps to strengthen your lower back. There’s actually not a lot of different types of moves to it, but when you leave, you feel like you’ve gotten a workout, because you’re using your whole body.” Mackie encouraged those who might be
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intimidated by the look of the kettlebell weights themselves not to worry, since the exercises can be customized to allow participants to proceed at their own pace. “The one thing I would advise is that people not try it on their own,” Mackie said. “You can buy your own kettlebells, but you need the proper instruction to get the most benefit out of them, and to make sure you’re not injuring yourself. I always make sure everyone practices a good swing and posture.” Maryke Burgess, coordinator of the Ken Baxter Community Center, noted that several city of Marysville employees now take part in kettlebell exercise sessions with Mackie, who also offers private sessions. “I was able to lift my 64-pound dog in one try,” Dixon said. “People tell me I look younger, which I love to hear.” “You can see results fast if you stick with it,” Mackie said. For more information on kettlebell exercise sessions, including the times of day they’re offered each week, log onto the city of Marysville’s website at http://marysvillewa. gov, and click the “Recreational Activities” tab of the “Parks & Recreation” menu, or call Mackie at 425-750-9042.
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HEALTH & WELLNESS
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Stilly Senior Center has health, wellness in mind
Lauren Salcedo/Staff Photo
Seniors exercise during a Zumba Gold class, taught by Alethea Watson, at the Stillaguamish Valley Senior Center. From left, Helen Wheeler, Alethea Watson and Lisa Smith. take advantage of some of the free services that are being offered. “Mostly I just want to let people know about the fair and hopefully more people will come. We have a lot of things planned,” she said. In addition to the fair, the center is hosting a variety of weekly classes with a health focus. “We have ongoing seminars for issues See STILLY SENIOR CENTER, PAGE 8
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ARLINGTON — The Stillaguamish Valley Senior Center is offering a number of classes helping seniors of all ages maintain their health, as well as hosting an upcoming third annual Health and Social Services Fair focused on preventative measures. The Health and Social Services Fair is a free event scheduled for Sept. 26, from 9 a.m. to 2 p.m., at the center. Participants can be screened for health issues including blood pressure checks, glucose readings, bone density scans, memory challenges, skin cancer tips and more. The center will also be providing free flu shots. Seniors attending the event will have the opportunity to sit in on informational seminars and exercise demonstrations, and peruse more than 40 vendor booths. Contests are to be held and prizes are set to be given throughout the day. Each participant will receive a “Passport to Wellness” which they can take to each vendor stand to get stamped. Prizes will be given for the most stamps in a passport. Dick Foley of “The Brothers Four” and KOMO’s “Northwest Afternoon” is set to headline the event. Foley has experience in the health field from producing educational and clinical videos for the Virginia Mason Medical Center. His keynote speech is on healthy aging strategies. “He’s gone through some health issues,” said Adele Erbeck, outreach specialist at SVSC. “He comes and talks about how to live a good, healthy life.” Erbeck urged seniors to attend the annual health fair in order to
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STILLY SENIOR CENTER FROM PAGE 7
“Keeping your mind sharp is really important,” said Winebrinner, who noted that bingo is a popular game for seniors looking to keep up their mental acuity. For more information on the Stillaguamish Senior Center call 360-6534551. The senior center is located at 18308 Smokey Point Blvd. in Arlington.
Health and Social Services Fair Sept. 26 from 9 a.m. to 2 p.m. Call 360-653-4551 x 234 to sign up to attend a seminar or email outreach@stillycenter.com 9:30-10 a.m. — Tai Chi Demonstration, Chair Exercise, Zumba 10-10:30 a.m. — Sandy Powers, Providence Hospice and Home Care, “Core Values” 10:30-11 a.m. — Jon Senn, Cascade Companion Care, “Senior Housing Options” 11-11:30 a.m. — Kevin Lockard, Edward Jones, “Social Security — Your Questions Answered” Noon-12:45 p.m. — Dick Foley, Keynote, “Healthy Aging Strategies” 1-1:30 p.m. — Linda Rudat, “Memory Challenges” 1:30-2 p.m. — Andrea Aho, Arthritis Foundation, “Dealing With Pain”
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like diabetes, stroke or heart disease,” said Erbeck. “What we are really stressing is exercising, eating healthy and prevention.” One important aspect of keeping healthy is being active, especially for seniors, said D.J. Winebrinner, program and volunteer coordinator for the center. “We are offering a lot of physical education classes,” said Winebrinner. One such class is their Fun, Fit and Function class, which is returning in September. “It’s an aerobics class and it can be very active,” said Winebrinner. The center also offers yoga, which Winebrinner suggests for more low-key fitness. “We’ve got ‘Stretch and Breathe Yoga.’ It gets them up to do some yoga and stretching. It’s quiet and meditative.” Zumba is another class offered at the center, with both the original upbeat dancing class and another slower-paced version known as Zumba Gold. “Zumba Gold is done in the chair, so it’s nice to be seated and still get a workout,” said Winebrinner. “We ask that they
always check with their doctor and if they haven’t been active for a while, they should work up to it.” “It’s just getting them started that’s so important,” said Erbeck. Winebrinner and Erbeck also mentioned that maintaining a healthy weight is essential to preventing dangerous health problems in the future. As a safeguard against that, the center offers Weight Watchers and TOPS (Take Off Pounds Sensibly) classes, to teach healthy and balanced eating practices. Those classes are open to all ages. With changing technology comes changing ways to stay active and the center also boasts a Wii bowling team that holds two tournaments each month. The center’s Wii, a video game console, is equipped with a Kinect system which measures a player’s movements without requiring a controller. “There are some games they play and it’s a lot of work,” said Winebrinner. “They can be as active as they want with the Wii.” Although many of the center’s classes focus on physical health, Erbeck and Winebrinner also stressed the necessity for mental health in extending one’s quality of life.
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Screenings detect diseases early
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MOUNT VERNON — The Skagit Regional Heart & Vascular Institute offers popular community screenings for all adults over age 18, held on Tuesday mornings. These screenings help detect and address issues such as peripheral arterial disease and high cholesterol. According to Skagit Valley Hospital, Peripheral Arterial Disease (PAD) is a common condition that affects approximately 8 million adults in the U.S. About 5 percent of people over the age of 50 are believed to suffer from PAD. The disease is more common in men. The same risk factors associated with heart disease are also linked with PAD. Adults who attend the weekly screening can expect to find out their risk of PAD, cardiovascular disease and stroke, and learn how to reduce it. The screening includes an Ankle Brachial Pressure Index (ABI), which helps to detect PAD. The ABI is a measure of the reduction in arterial blood pressure of the legs and is used to detect evidence of blockages from plaque buildup. Abnormal ABIs are associated with increased incidence See SCREENINGS, PAGE 10
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SCREENINGS FROM Page 9
Courtesy Photo
John McLachlan, left, participates in a community screening with screening specialist Michelle Frey.
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of cardiovascular disease. Test subjects are asked to refrain from using nicotine or caffeine for an hour before the test. The screening also includes a blood pressure test and full lipid profile for cholesterol plus glucose. This test requires a 12- to 14-hour fast during which subjects ingest water and medications only and no alcohol for 24 hours beforehand. This is a finger stick test with immediate results. The screening also includes a body composition test to help detect elevated levels of body fat. The results of the screening are immediate and a health care provider will be present to review the results with participants. PAD is caused by plaque buildup in the limbs and affects about 8 million American adults in the U.S. The same risk factors associated with heart disease are also linked with PAD. More than 100 million Americans have high blood cholesterol levels, also associated with increased incidence of cardiovascular disease. High blood pressure affects one in three adult Americans. Untreated high blood pressure may result in a stroke. Elevated levels of body fat may lead to problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus and cardiovascular disease, which are all problems related to obesity.
People from Stanwood or Camano Island should call 360-629-6481 to schedule an appointment. All others call 360-814-2424. The screening takes 40 minutes and the cost is $35. A physician referral is not necessary, although Skagit Valley Hospital asks that participants provide the name of a primary care provider so results can be forwarded. Skagit Valley Hospital is located at 1415 E. Kincaid St. in Mount Vernon.
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HEALTH & WELLNESS
Zumba Gold offers dance workouts for all MARYSVILLE — The Ken Baxter Community Center is moving to the rhythm from 9-10 a.m. on Tuesdays and Thursdays, as instructor Tamara Robbins leads the Zumba Gold class, courtesy of the city of Marysville’s Parks and Recreation Department, for those who want to take part in Zumba at a slightly slower pace. “Zumba Gold was originally designed to give the active older population an opportunity to dance and have fun, but we’ve also seen an influx of folks who haven’t exercised for a while or are recovering from injuries,” Robbins said. “For those who have foot or ankle issues, or have had hip or knee replacements, it’s not so wiggly and a little less jumpy. It’s Zumba for a broader spectrum.” At the same time, Robbins promised that those who try out Zumba Gold won’t find it lacking in the energy and enthusiasm levels of regular Zumba. “It’s exercise in disguise,” Robbins laughed. “It’s the fastest hour of working out I’ve taught or done. I feel more joy during Zumba than in any other exercise class I’ve been in. It literally spreads joy and a sense of community like no other class can. You have so much fun with it that you’re disappointed when it ends.” Robbins explained that Zumba improves coordination and See ZUMBA, PAGE 12
Kirk Boxleitner/Staff Photo
From left, Marilyn Brown, Sue Sellers and MaryLou Rennert feel the burn during a Tuesday morning Zumba Gold workout at the Ken Baxter Community Center.
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ZUMBA FROM PAGE 11
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Tamara Robbins leads the Zumba Gold classes at the Ken Baxter Community Center from 9-10 a.m. on Tuesdays and Thursdays.
balance through its dance moves. “Your arms are moving one way and your feet are moving another, so it creates a tension between them that tones your muscles,” Robbins said. “It does an amazing job of developing core strength, upper-arm strength and eye-hand coordination, because your body is moving in ways that it doesn’t normally move.” Robbins also touted Zumba Gold’s effectiveness as a weight-loss program, noting that it can burn between 300800 calories per hour, and adding that one of her Zumba Gold students has lost 50 pounds. Jean Wilson has lost 20 pounds since she started Zumba Gold, and she’s 83 years old. “I found out I had muscles in places that I’d forgotten I had,” Wilson laughed. “I have a very good time doing it, though, and I’m walking and doing my yard work a whole lot better. I’m not too old to be doing it. It keeps me happy.” “A lot of people think of Zumba as super-strenuous, but Tamara makes sure that her Zumba Gold students can work at their own fitness level,” said Maryke Burgess, coordinator of the Ken Baxter Community Center. For more information on Zumba Gold, log onto the city of Marysville’s website at http://marysvillewa.gov, and click the “Recreational Activities” tab of the “Parks & Recreation” menu, or call Burgess at 360-363-8450.
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Key to stroke treatment? Responding FAST
See STROKE, PAGE 14
Kirk Boxleitner/Staff Photo
Kelly Boardley, the stroke and cardiac coordinator for Cascade Valley Hospital, explained that the hospital is designated a Level 3 Stroke Care Center by the state of Washington’s Emergency Cardiac and Stroke System, but warned that those suffering stroke symptoms need to be treated quickly.
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ARLINGTON — Kelly Boardley, a registered and certified emergency nurse at Cascade Valley Hospital, has made it her mission to educate the surrounding community about the dangers of stroke and how to respond to them. Boardley serves as the stroke and cardiac coordinator for Cascade Valley Hospital, which has been designated a Level 2 Cardiac Care Center and a Level 3 Stroke Care Center by the state of Washington’s Emergency Cardiac and Stroke System. She’s also spoken to community groups ranging from the Stillaguamish Senior Center to the Arlington-Smokey Point Chamber of Commerce about how to spot the signs of stroke in time for them to be treated at Cascade Valley or another hospital such as Harborview Medical Center, with which Cascade Valley Hospital is affiliated for stroke care, to access their consultants’ input in real time. “A lot of times, people will notice some
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STROKE FROM PAGE 13 symptoms and think they’ll go away, but early intervention is necessary and not something you can put off,” said Boardley, who summarized a checklist of potential signs of stroke under the acronym FAST — facial droop, arm drift, slurred speech and timing. “These symptoms can vary, but if it’s suddenly hard for you to find the right words, or you feel a sudden weakness in your arm, then you can’t ignore it. We say that ‘time is brain,’ because your brain cells are dying during a stroke, and after three and a half to four hours, we’re not able to treat it.” Those who spot the FAST signs of stroke in themselves or others are advised to call 911. Boardley explained that dispatchers will alert EMS responders to the fact that it’s a possible stroke, and after the EMS responders have done their own assessment, they’ll call it in to the hospital, which will have a team waiting to treat stroke when the patient arrives. “The risk factors for stroke are the same as those for a number of other
ailments,” Boardley said. “High cholesterol or blood pressure levels, diabetes, an irregular heartbeat, obesity, a lack of exercise or a family history of stroke are all indicators. Even if you’ve never suffered any symptoms, family history alone is a huge indicator.” In addition to letting their primary care providers know about any of these indicators and taking steps to treat them, Boardley warned against dismissing stroke as a condition that only affects the elderly. “It impacts all walks of life,” Boardley said. “Any sudden or acute change, such as someone’s face suddenly becoming droopy, shouldn’t be blown off. There’s no age limit to stroke.” Boardley was personally impacted by stroke when her grandmother attended her RN graduation and collapsed while cooking dinner for the family. “She was unable to speak or move her right side,” Boardley said. “Back then, we didn’t have the tissue plasminogen activator, which dissolves blood clots, so she died. Her death could have been prevented if it had happened now, so I don’t want anyone else to lose a loved one to stroke.”
“A lot of times, people will notice some symptoms and think they’ll go away, but early intervention is necessary and not something you can put off.” Kelly Boardley Cascade Valley Hospital Although Boardley characterized the current state of stroke care as similar to where cardiac care was 20 years ago, she expressed enthusiasm for the number of new discoveries that are being made in the field, on an almost daily basis. In addition to speaking to various local nursing homes and assisted living centers, Boardley is set to speak to the Rotary Club of Arlington about stroke on Valentine’s Day of next year. To schedule a time for Boardley to visit with and speak to your group about stroke, call Cascade Valley Hospital Community Relations at 360-618-7849.
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