Healthy lifestyles master winter2015

healthy lifestyles w i n t e r

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January 28, 2015

2 - Ravalli Republic, Wednesday, January 28, 2015

HEALTHY BODY:

Take a walk, and enjoy the benefits of physical fitness

By MICHELLE McCONNAHA Ravalli Republic

The new year can be the incentive to start a new exercise program, but time, money and your physical condition may be excuses for procrastination.

Instead of being resigned, take action - there is more than one way to take a walk.

Holly Jarvis, a physical therapist (PT, PCS) at Marcus Daly Rehabilitation Center, said the important thing is to get moving.

She recommends using a pedometer and said the inexpensive ones work just as well as pricey models.

Initially, just wear the pedometer to see how many steps you take in a day. Then increase the number of steps by 20 percent each week - building slowly.

“You always hear about 10,000 steps being recommended for health – that’s equal to five miles,” said Jarvis. “There are 2,000 steps in each mile and at 4,000 steps per day, you start making

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a difference in decreasing cardiovascular disease.”

Don’t let these numbers overwhelm you. Jarvis recommends starting by adding steps into your normal daily routine.

“There’s all this stuff you can do to squeak in little bits of activity that make a difference MICHELLLE MCCONNAHA – Ravalli Republic over time,” said Holly Jarvis, Physical Therapist at the Marcus Daly Jarvis.

Rehabilitation Center, encourages movement. “If you think March or walk about it, a morning of doing errands can go from ‘I just in place during TV wasted all this time’ to ‘I got my work out in while I did my errands’,” said Jarvis. commercials.

“During a 30-minute TV program you get 12 minutes of walking, and during a one-hour show you get 24 minutes of cardio if you walk in place,” said Jarvis. “You could walk back and forth, march or dance, but a 24-minute walk during a one-hour TV program – anybody can do that. They used to say you have to have constant exercise for 30 minutes to have an impact, but now the thought is that short bits throughout the day is just as effective as doing it all at once – when it comes to cardiovascular, so you can do it during commercials and still have it count.”

Walk your dog, pace around the room when talking on the phone, when using your computer set a timer and every 25 minutes get up and walk, and take a lap around your apartment before getting the mail.

“Be inefficient – don’t try to get everything in one trip from your car,” said Jarvis. “Go back and forth, and back and forth, and back and forth. If you have more than one bathroom in your house, use the one that’s farthest away – if you can hold it – don’t wait until the last minute. If you’re putting laundry away, don’t try to take it all at once – especially if you have to go up stairs.

Ravalli Republic, Wednesday, January 28, 2015 - 3

“Be inefficient in your chores because then you’re going to be efficient getting your workout. Waste steps.

“Dust the entire house, then vacuum the entire house.

Efficiency experts say to do everything in one room before you leave. No, just plan to move.”

At work, walk to a co-worker’s office instead of calling them, schedule walk breaks into your day, use the restroom farthest from your work space and schedule a walking meeting instead of sitting in a conference room.

“There are studies that show that people think better and more creatively when they are moving, so go for a walk and talk things through. It makes sense: kids, husbands - everyone talks more when doing something. Let it be a walk. Conversation naturally flows when you’re walking.”

There are even opportunities to move when going about town. For example, when going to a store, park in the farthest parking spot - if it’s safe.

“If you need to park close, then when you’re in the grocery store take a lap or two around the perimeter of the store. Almost all stores are organized that way. If your balance isn’t very good, walk with a shopping cart. It is indoors and safe, and you’ll see 5,000 people that you know so you’re not isolated anymore.”

Return the cart to the front of the store rather than the cart rack.

If you’re going to get fast food or go to the bank, get out and walk in – instead of going through the drive-thru.

“Just the act of getting out of your car is like doing squats as opposed to just sitting and driving,” said Jarvis. “If you run five or six errands in a morning you’re in and out, in and out, in and out – that’s quite a few squats.

“If you think about it, a morning of doing errands can go from ‘I just wasted all this time’ to ‘I got my workout in while I did my errands’. It doesn’t seem so laborious and exercise-y.

“All the research says to excercise for cardio and for most people 30 minutes a day or 10,000 steps will do it.”

In addition to decreasing cardiovascular disease, exercise is shown to decrease depression, increase comfort, and improve balance and bone strength.

“Every age benefits from movement,” said Jarvis.

End the procrastination and get started with adding these small steps to a goal of improved health.

• The Marcus Daly Rehabilitation Center is offering an Arthritis Foundation exercise class beginning March 2. It is tailored to assist people who have arthritis get exercise to help reduce pain and improve their overall health. The class meets Mondays and Thursdays, 10:45 a.m. to 11:45 a.m., for 8 weeks and costs $56. Class size is limited. Call 375-4570 to register.

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4 - Ravalli Republic, Wednesday, January 28, 2015

MICHELLE MCCONNAHA – Ravalli Republic

Mikaela Downing, Mara Luther, Keziah Hill, and Shawn Wathen of Chapter One Book Store challenge everyone to “read dangerously (off your normal path)” this year. 25 books comprise a list written specifically for our community.

HEALTHY MIND:

25 books are the challenge for the year ahead

By MICHELLE McCONNAHA Ravalli Republic

Noodling your noggin, training your brain and just plain old thinking improve your life and help you ponder problems faster, retain information better and accomplish more.

Mara Luther and Shawn Wathen, co-owners of Chapter One Book Store, challenge everyone to “read dangerously (off your normal path)” this year.

“I saw an idea like this on Pinterest and I thought we could do this but tweak the list to challenge our community and plan books that

we would like to read as well,” said Luther. “Everyone who works here is on board and has a game plan.”

“It’s a fun way to be interactive about reading because reading is a very solitary practice until you’ve finished the book, and then you can talk about it. So this is a fun way to get everyone doing the same thing – even if we’re not reading the same books.

“One book could cover several challenges, but if you want to do it the hard way which we call the ‘Ultimate Challenge’ it’s one book per challenge.”

That equals a mere 25 books in one year, and unlike a diet or exer-

Ravalli Republic, Wednesday, January 28, 2015 - 5

cise if you start late or stop for a month – no harm done.

“It’s doable, but it will be a challenge to make it all fit – especially if you’re not used to reading a book on science or math or if you’re not used to reading a book of poetry – which may stretch people’s normal reading habits a little bit,” said Luther. “But I think everyone will be able to tweak it to match their own styles.

“It is exciting and who doesn’t like a challenge? It is healthy and it is the season of resolutions.”

One of the challenges is to read a book by Jane Austen and Chapter One Book Store is forming a Jane Austen Book Club.

“We’re going to meet every other month and talk about all six of her novels in one year – in the order the books were published,” said Luther. “There were two published after she died and those will be the last two books.”

The first meeting of the Jane Austen Book Club, February 14, 1 p.m., is starting with “Sense and Sensibility.” They will poll attendees to see if Saturday afternoons are best for everyone who comes – if not, the day will be changed.

Readers may find help in meeting the reading challenge by attending the Marjorie A. Crawford Literature Seminars that are held monthly, sponsored by the Bitterroot Public Library and the family of Marjorie A. Crawford. These lectures are given by Wathen, who includes detailed information about the authors. The free classes meet in the Bitterroot Public Library (west entrance) 9:30 a.m. – 11:30 a.m. and the books are available through the library or Chapter One Book Store.

Three classes left in the series include: February 10 – “Noonday Cemetery” by Gustav Herling, March 10 – “The Armies” by Evelio Rosero and April 7 – “City of Angels: Or, the Overcoat of Dr. Freud”

by Christa Wolf.

The reading challenge includes 25 varied books: a book 500 pages or longer, a book with a number in the title, a book written by a woman, a book by someone younger than 30, a book of short stories, a book set in the future, a book set in a foreign country, a book of non-fiction, a book recommended by a friend, a book at the bottom of your “to read” pile, a book 100 years old or older, a book you chose for the cover, a book you should have read in H.S. (but never did), a book published the year of your birth, a graphic novel, a book set somewhere you’ve always wanted to go, a book in translation, a play, a banned book (check out ala.org for a list), a book by an author you’ve never read before, a book of poetry, a book about math or science, a book written for children or teens, a book by Jane Austen or Albert Camus, and a Montana book.

“The risks are high - yes, that was a gauntlet thrown - but the benefits will last a lifetime,” said Luther. “All of us here at Chapter One will be on the journey with you, so please check in with progress reports and strategies. Good luck.”

Chapter One Book Store is located at 252 Main Street, Hamilton.

Visit their website chapter1bookstore.com for more information or call (406) 363-5220.

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6 - Ravalli Republic, Wednesday, January 28, 2015

Healthy goals for 2015

By Amy Conkel and Sarah Krout

have a resolution because I’m going to break it anyway.”

The New Year has begun, to make or not to make resolutions Suzette Del Rae, sales, is one of the first things on our minds. We all make goals, to help service and framing at Art better ourselves and give us Focus said, “Rather than maksomething to look forward to ing a resolution I decided on a throughout the year whether theme for the year – rejuvenawe do it with resolutions or tion for mind, body and spirit. not.

I want to become healthy The Hamilton community in my mind body and soul. members speak out on the Sometimes you don’t realize subject. how hard you are on yourself.”

Working at the Paperclip, Peter Johnson said, “I’m Dan Mitchell’s New Year resgoing to work out more.” olution was to train for more Vivian Yang, Bitterroot charity bike rides.

Library, said “I always forget AMY CONKEL – Ravalli Republic Amanda Pearson said, what my resolution was, so Suzette Del Rae at Art Focus has a theme for “I’m trying to drink less cofthe year – rejuvenation for mind, body and instead I set goals. My goal is spirit. fee.” to keep my house clean.”

Heather Jessop, co-owner Tony Dees, owner of AMY CONKEL – Ravalli Republic at Stone Cottage, “I don’t Robbins Hallmark, “To go seven times a week to the gym and Heather Jessop, co-owner at Stone Cottage, is for the

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also to go to the social dances the Bitterroot Dance Association holds at the Bedford building and dance with those who may not know how to dance or don’t get asked to dance- to help with their confidence. I like helping people one-on-one.”

Tamara Stoker, Bitterroot Library assistant, “I don’t make New Year’s resolutions because I fail. I ignore them horribly.”

Kate, age 19, said, “Watch less soap operas.”

AMY CONKEL – Ravalli Republic Wendy Bauder, Executive Tony Dees, owner of Robbins Hallmark, said he likes “helping people one on one.”

Director for MAPS, said, “My resolution is to be more organized and well planned. I need to be more organized because I have five kids and run an afterschool program. Also, I want to start my days off right with devotions. I heard that most people break their resolution by the fifth, so I decided to start mine on the sixth.”

William Pollaucoo said, “Eat more organic food.”

Jerri, Bitterroot Library assistant, “I learned a long time ago that I just break them so I don’t make them anymore so I don’t beat myself up about it.”

Lance Turner, German and Western Civilization teacher at HHS, “My resolution is to be more present at home with my family. In addition to teaching, in the past, I had also been teaching driver’s education which took up a lot of my time. After missing so many important times while AMY CONKEL – Ravalli Republic my kids are growing up I want Wendy Bauder, Executive Director for MAPS, has a resolution to be more organized. to be present to do things like make their lunches in the morning.”

Whatever your goals for the year may be, may we all strive to better ourselves in some way.

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8 - Ravalli Republic, Wednesday, January 28, 2015

HEALTHY SPIRIT:

Turn inward for a healthier 2015, pastor says

By MICHELLE McCONNAHA

the spirit needs.

“Essentially, the only way that Looking inward and making an Christ can fill that emptiness is when assessment of how we’re truly doing a person places their faith in Christ. deep in our souls is avoided by some When you believes that Jesus died on and considered an essential daily task the cross and paid the penalty for sin by others. then you receive the forgiveness of Matt Leopold, senior pastor those sins.

Corvallis Community Church, said “Christ provides the redemption personal examination is a first step for sin at the cross but one must to achieving spiritual wholeness and believe in Christ if his own personal fulfillment. sins are to be paid in full. There must “We have to start with what the be that personal faith.” spirit is,” said Leopold. “The spirit is Many people make resolutions the immaterial part of man that confor a new year - with a goal of having tinues to exist even after death – it a more meaningful and better life. continues forever. It is distinguished Leopold recommends putting hope from the material part of the body. and faith in Christ.

So, what I mean by a spiritual whole“One can only be right with God, ness is the spirit existing in the state it having peace with God when they was created to exist in, which is to be have trusted in Christ,” said Leopold. at peace with God. “Putting faith in Christ – is to believe “Being Created – we underthat Jesus paid for our sins and that stand that God is the creator of the he took the wrath of God upon himbody and spirit and brings the two self. This is the only way that one can together. At death the spirit continbe right with God and experience ues to exist and this wholeness would spiritual wholeness. It’s not by our be to experience this peace with God own effort - it’s not by any amount of even while on Earth.” work that a person does or by being Leopold said to obtain spiritual good enough or living a good life. It wholeness the first step is to acknowlis only by faith in Christ that one can MICHELLLE MCCONNAHA – Ravalli Republic edge the feeling of emptiness. be right with God. Matt Leopold, Senior Pastor Corvallis Community Church, said personal “Many people seek to fill it – trying examination is a first step to achieving spiritual wholeness and fulfillment.

“You must start there and then add “Putting faith in Christ – is to believe that Jesus paid for our sins and that the other disciplines: reading scripture to find satisfaction in life through a variety of means – through exercising he took the wrath of God upon himself,” said Leopold. and seeking to understand spiritual or financial gain, material possessions truth found there, prayer, it can be as or serving others whatever that might be. But they can’t find that much as attending church, worshipping with God’s people, felsatisfaction because in reality the only way it can be filled and lowship – these are spiritual disciplines that are very profitable. there can be spiritual wholeness is when Christ fills that empty “Find that wholeness that your spirit longs for and it will take void. you through a journey that will continue through your earthly life.

“This is possible by going back to the idea that God creates Pursue the spiritual disciplines.” the spirit he knows what the spirit needs and he has told us what Leopold said that God calls us sinners - that we are born into Ravalli Republic

Ravalli Republic, Wednesday, January 28, 2015 - 9

this world as sinners.

“That’s what the Bible tells us: “For all have sinned and fall short of the glory of God” - Romans 3:23. That’s what God says and we believe him and that the remedy for this condition as sinners is found only by placing one’s faith in Christ.”

Leopold said there are some health benefits and a relative calmness that comes from meditation, yoga, or other bodily disciplines but says the greatest value for life and the life that is to come is in spiritual disciplines.

“Discipline is not punishment but it is more about bringing training to a person - for a person to train themselves to live to please God. The Bible tells us to train for Godliness in1 Timothy 4:7-8 – having the goal to please God benefiting this life and the next.”

He explains how the mind and body relate to the spirit.

“As God creates an individual he creates them to have with material aspects - flesh and bone and also immaterial aspects – spirit, soul, mind that we cannot see. What affects the body affects the spirit - they are interwoven. The Lord places the spirit in the body at conception and we cannot separate the two – God does this upon our death.

“We can’t please God until we have taken the first step.

“Everybody experiences that core emptiness until it is filled

by Christ. People know there is emptiness and they try to fill it with other things, work or family - positive or destructive things. It never gets filled and there is a deep thirst and deep longing that is never obtained until one puts their faith in Christ. Once you’ve put your faith in Christ then you will find satisfaction and spiritual wholeness.”

Start the new year with a true inward assessment and action.

10 - Ravalli Republic, Wednesday, January 28, 2015

Beating the wintertime blues with fun and games, rest and sleep

By DOMINIC FARRENKOPF Sapphire Lutheran Homes

After nearly a decade of serving in senior living communities, I have noticed during the winter months many older adults find themselves a little “down in the dumps.” Unfortunately, this is a common problem, but fortunately there is a solution consisting of a simple strategy.

Many sources offer sound advice to “beating the blues,” such as a healthy diet, regular exercise and restful sleep. These are all great suggestions and are even more successful when coupled with another recommendation for lifting spirits - socialization.

In my experience, the best approach to shaking off sadness is to socialize.

Gathering with other people (especially peers) offers the opportunity to share your stories, collect news and pass the time of day. Sharing a meal, playing cards, enjoying live music or

dancing are all great methods of socialization that are tried and true.

I’m happy to report that here in the Bitterroot Valley there are many places that offer the opportunity for older adults to enjoy social activities. There are senior groups and centers from Darby to Florence, all of which offer meals, feature live music, host card games and more.

The Council On Aging is a great resource for information on all of these groups. You may contact them at 406-363-5690.

Another location that offers the opportunity for socialization is Sapphire Lutheran Homes. We gladly welcome visitors from our community to our campus to play games, listen to live music and join parties. Call us to have our monthly newsletter mailed to you or visit our website to view our activity calendar (406-3632800 www.sapphirelutheran.org).

If you are an older adult feeling low during these winter months, I highly recommend “getting out” and joining your peers in a social setting. You’ll be glad you did!

Dominic Farrenkopf is activity director at Sapphire Lutheran Homes in Hamilton.

DOMINIC FARRENKOPF – Ravalli Republic

Adult Services Librarian, Nansu Roddy, leading a tea party activity at Sapphire.

Socializing is a great way to beat the wintertime blues.

Ravalli Republic, Wednesday, January 28, 2015 - 11

Preventing falls: Is it even possible?

By REBEKAH STAMP, MPST Catalyst Physical Therapy

Why should you be concerned about preventing falls? Falling is a common and serious problem for adults. In active people over 65, who fall and break a hip, more than half never return to their previous level of activity. 1 in 3 people over the age of 65 fall each year resulting in serious injury.

Worse yet, falls are the number one cause of accidental death among older Americans.

What causes falls? There are several reasons why people fall; many of which can be prevented. Sometimes medicine or medical problems can cause falls.

Other times, people can fall when they are in a hurry, such as getting to the bathroom in time. Tripping over cords, throw rugs or walking on uneven ground can lead to a fall. Other common factors leading to falls include balance problems or muscles weakness.

Am I at risk of falling? Many older adults and their families do not understand the factors that put them at risk for a fall. Being aware of these risks and how to reduce them is crucial in preventing falls. Some questions to ask yourself to assess if you are at risk include: 1. Have I fallen in the past year?

2. Am I afraid that I might fall?

3. Do I frequently need to use my arms to rise from chairs?

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Answering yes to any of these questions indicates that you may be at risk for falling. It has shown that individualized exercise programs produce significant improvements in balance, mobility, strength resulting in decreased risk of falling.

Who can benefit from a fall prevention program?

• Anyone age 65 or older • Individuals concerned with falling • If you have fallen in the past • If you are physically inactive • If you have muscle weakness • If you have difficulty with walking, getting up from a chair or remain unsteady on your feet • If you have numbness in your feet Most falls are predictable, preventable and not solely due to the aging process. Catalyst Physical Therapy encourages you to be proactive with your health by gaining a better understanding of how to reduce your risk of falling, develop better strength and improve your balance. Focusing on prevention will help to avoid injury and/or hospitalization. Catalyst Physical Therapy will address any impairment and develop a fall prevention program specific to you. Why wait until after you have fallen? Call today: 363-2494.

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