Wes Miller (right) is a high school mathematics teacher who competes in cycling, triathlon, swimming, and other events in the Oklahoma Senior Games. See page 20 for more about the Senior Games.
20 Stay in the Game
Involvement in sustainable sports allows us to continue leading vibrant lives no matter our age and abilities. Find out which ones are right for you.
BY KAREN SZABO
On the Cover
Debbie Mocnik with personal trainer Monique Washington at Physiques by Monique in Tulsa. Meet them on page 24.
PHOTO BY ACE CUERVO
24 Muscle Up: Unlocking Strength, Bone Health, & Stability
Strength training is one of the most powerful tools to combat the effects of aging. Learn simple ways to work it into your routine.
BY JULIE WENGER WATSON
32 Trips to Rejuvenate Your Mind & Body
Ready to be pampered and soothed? Relax and unwind at these spas in and around Oklahoma.
BY ALYSSA DILLARD
26 At-Home Gyms That Work
Creating an at-home gym doesn’t have to be complicated or expensive — it just requires some imagination and planning.
BY JOEY MECHELLE FARQU É
Photo courtesy of Oklahoma Senior Games
Eileen Bradshaw
President
eileen.bradshaw@LIFEseniorservices.org
Letter From Eileen
Dear Vintage Reader,
It’s finally March! This month we can officially say goodbye to winter, and I seem to be able to feel it in my bones. All of nature is stirring — hibernators are awakening, birds are starting their northern migrations, and even some butterfly varieties are emerging.
Days are lengthening, and it’s time to shake things up a bit. This issue shares great tips on exercise and wellness; you might even be inspired to set up your own home gym. I find that I want to move more and eat differently now, too. Spring vegetables are emerging and lighter meals appeal in a way that they do not in the depths of winter.
Vol. 39, No. 9
EILEEN BRADSHAW
President & CEO of LIFE Senior Services, LIFE PACE & Vintage Housing
DEE DUREN Managing Editor dduren@LIFEseniorservices.org
BERNIE DORNBLASER
Advertising Director bdornblaser@LIFEseniorservices.org
I am sharing my Spring Frittata recipe this month. It is easy to make, uses any leftover veggies I may have, and is inexpensive to prepare. The frittata is wonderfully flexible and can be a breakfast, lunch, or dinner option. This is a choose-your-own-adventure recipe. You can substitute all kinds of veggies like peas, mushrooms, broccoli, peppers, or greens.
Happy, happy spring,
Eileen Bradshaw, President and CEO
INSTRUCTIONS
1. Whisk the eggs and set aside. Heat oven to 350 F.
2. Heat olive oil in an ovenproof skillet. Add the asparagus and saute for about 3 minutes.
3. Add the spinach and tomatoes and cook until the spinach wilts.
4. Pour the eggs into the skillet, covering the vegetables. Spread the cheese on top.
5. Cook over medium heat for 2 to 3 minutes then transfer to the oven to bake for 12 to 15 minutes. The frittata is ready when the mixture sets and is golden brown on the top.
6. Garnish with more cheese and the herbs of your choice. Enjoy!
LEAH WEIGLE Graphic Designer
JULIE ALEXANDER
Assistant Editor
jalexander@LIFEseniorservices.org
CAROL CARTER Copy Editor
KELLY KIRCHHOFF Communications Director
STAN DIACON Community Distribution
LIFE’s Vintage Magazine accepts advertising to defray the cost of production and distribution, and appreciates the support of its advertisers. The publisher does not specifically endorse advertisers or their products or services. LIFE’s Vintage Magazine reserves the right to refuse advertising. Rates are available upon request by calling (918) 664-9000.
Volume 39, Issue 9, March 2025 LIFE’s Vintage Magazine (ISSN 2168-8494) (USPS 18320) is published monthly by LIFE Senior Services. POSTMASTER: Send address changes to LIFE’S VINTAGE MAGAZINE 5950 E. 31st St., Tulsa, OK 74135. Periodicals postage paid at Tulsa, OK.
Good to Know /
By Julie Alexander, Assistant Editor
See samurai armor on display at Philbrook Museum of Art through August 3.
Chamber Music Tulsa
Chamber Music Tulsa presents Notos Quartet March 7 – 9 at the Tulsa Performing Arts Center. On March 7, the group will perform Gustav Mahler’s “Piano Quartet Movement in A Minor,” Bryce Dessner’s “Spirals,” and Gabriel Faure’s “Piano Quartet in G Minor, Op. 45.” Jean Francaix’s “Divertissement” and Robert Schumann’s “Piano Quartet in E-flat Major,” are scheduled for March 8. On March 9, they will present Mozart’s “Piano Quartet in E-flat Major,” William Walton’s “Piano Quartet in D Minor,” and Brahm’s “Piano Quartet in G Minor, Op. 25.” Concert times vary. Tickets range from $40 to $85. For information, visit chambermusictulsa.org/season/2024-2025
Chamber Music Tulsa
Tulsa Performing Arts Center
110 E. 2nd St., Tulsa (918) 596-7111 chambermusictulsa.org
Oklahoma Gardening School
The Myriad Botanical Gardens is holding its Oklahoma Gardening School from 9 a.m. to 3:45 p.m., Saturday, March 8, in the Devon Auditorium. This horticultural symposium is one of the state’s premier gardening events and is designed for hobbyist gardeners, professional horticulturists, garden designers, and landscape architects. The event showcases local and national experts in gardening, plant selection, and garden design. Their illustrated talks and Q&A sessions help participants learn how to create and maintain more beautiful, sustainable, and successful gardens in Oklahoma. Cost is $45 for members and $75 for non-members.
Oklahoma Gardening School
Saturday, March 8
Myriad Botanical Gardens
301 W. Reno, Oklahoma City myriadgardens.org
Samurai: Armor Exhibition at Philbrook
“Samurai: Armor from the Collection of Ann and Gabriel Barbier-Mueller” unveils the culture, lifestyle, and art of the samurai warrior in Japanese society. The Philbrook Museum of Art exhibition spans almost nine centuries of samurai armor and includes nearly 80 objects used for both combat and ceremonial purposes. Don’t miss the opportunity to view full suits of warrior and horse armor, helmets, and weaponary. Part of the intellectual elite of Japanese society, samurai warriors practiced creative disciplines such as calligraphy and poetry, contrasting the violent nature of their battles. Armorers were masterful artists, creating beautiful and delicate pieces that identified the wearer and also protected them in combat. Check philbrook.org for more information.
Samurai Exhibit
March 12 – August 3, 2025
Philbrook Museum of Art 2727 S. Rockford Rd., Tulsa philbrook.org
Bob Wills' Texas Playboys at Cain's Ballroom
The sounds of Western swing will come alive March 8 – 9 at the historic Cain’s Ballroom. Bob Wills’ Texas Playboys, under the direction of Jason Roberts, will take the stage at the famed ballroom that’s been dubbed “The Home of Bob Wills” and the “Carnegie Hall of Western Swing.” Bob Wills’ Texas Playboys were founded in 1933 and played weekly dances at Cain’s until the mid-1950s. Roberts, a former member of the acclaimed group Asleep at the Wheel, took over the reins of the Texas Playboys in 2018. The group includes some of the most talented swing musicians in the country and brings a nostalgic glow to longtime Wills fans. Tickets are available in one or two-day passes and prices start at $32.
Bob Wills' Texas Playboys
March 8 – 9
Cain’s Ballroom
423 N. Main St., Tulsa cainsballroom.com (918) 584-2306
Photo courtesy of Philbrook Art Museum
LIFElong Learning & Activities /
By Carrie Clevenger, Senior Center Director
LIFE Senior Services
Community Education
All classes are at Legacy Plaza East Conference Center, 5330 E. 31st St. in Tulsa, unless otherwise noted.
Community Education
Basics of Medicare
Thursday, March 13 • 5:30 – 7:30 p.m. OR Wednesday, March 19 • 10 a.m. – Noon
This class is designed specifically for those newly eligible or soon-to-be eligible for Medicare. It will cover the basics of the program and what you need to make an informed decision about your coverage options. Reservations are required and can be made by calling LIFE’s Medicare Assistance Program at (918) 664-9000, ext. 1189.
Telling Your Story with Photos
Tuesday, March 25 • 10 a.m. – 11:30 a.m.
Your story matters, and it deserves to be shared. Join us for a heartwarming class where you’ll learn how to combine your cherished photos and memories into a beautiful book your family will treasure for generations. Create a lasting legacy of love that celebrates your life and the stories that shaped it.
Songs by Heart with Tulsa Opera
Thursday, March 27, 10 – 11 a.m.
Songs by Heart is a music therapy program offered by Tulsa Opera, especially for individuals with dementia and their caregivers. Interact with professional singers and musicians while singing well-known favorites. Please bring your loved one who has dementia and treat yourselves to a joyful experience. For more information about Songs by Heart, see the Caregiver Tool Belt column on page 18.
Diabetes Empowerment Education Program (DEEP)
Thursdays, March 20 – April 24, 10 a.m. – Noon
This fun, interactive series is designed for people with diabetes and those caring for someone with diabetes. Topics include risk factors, complications, nutrition, physical activity, monitoring, and working with a diabetes care team. Games and prizes! To register, call Sandie Sullivan at (918) 592-1235, ext. 104, or go to LIFEseniorservices.org and click on Resources then Community Education.
Join the New Branches of LIFE Club
LIFE’s Active Senior Center is launching the Branches of LIFE Club in partnership with Oxley Nature Center, offering monthly outings for seniors to connect with nature, stay active, and build friendships. Starting in March, members can join guided walks, birdwatching excursions, and other outdoor activities designed to promote well-being. Outings will take place on the first Friday of each month from 2 – 3 p.m., with a bus departing at 1:30 p.m. for those needing transportation.
Spending time in nature has profound benefits for mental, emotional, and physical health. Studies show that being outdoors reduces stress, lowers blood pressure, and boosts mood by increasing exposure to natural light and fresh air. Nature also has a calming effect, helping to ease feelings of anxiety and depression, which are common challenges for older adults.
Engaging with nature also supports cognitive function. Activities like hiking, gardening, or identifying plants and animals stimulate the brain, helping to maintain memory and critical thinking skills. Nature encourages mindfulness, enhancing relaxation and a sense of peace.
STAYING ACTIVE IN THE GREAT OUTDOORS
Physical activity is essential for healthy aging, and the Branches of LIFE Club encourages movement in ways that are enjoyable and accessible. Whether it’s a leisurely nature walk, light stretching in a park, or birdwatching excursions, these activities help seniors stay mobile and engaged. Movement strengthens muscles and joints, improves balance, and enhances cardiovascular health, reducing the risk of falls and chronic illnesses.
Outdoor activities also offer valuable social engagement. The club provides an opportunity for seniors to form new friendships, share experiences, and create lasting memories. Being part of a community fosters a sense of belonging, reducing feelings of loneliness and isolation.
Branches of LIFE is dedicated to helping seniors immerse themselves in nature while improving their overall well-being. Whether it’s a peaceful walk through the woods, learning about conservation efforts, or simply enjoying the beauty of the trails, this program offers a welcoming space for seniors to embrace the great outdoors.
March 12 – April 9 • 2 - 4 p.m.
Berry Center for Seniors
Developed by Teepa Snow, a leading expert in brain change, this free five-week series can radically transform your experience with dementia through education, emotional support and learning the art of partnering in care routines.
Become a Volunteer Get Involved Volunteer for LIFE /
Area Agency on Aging Ombudsman Program
The ombudsman program of the INCOG Area Agency on Aging needs volunteers to serve as advocates for individuals in long-term care facilities and work to resolve resident complaints and concerns. Ombudsman volunteers build relationships with residents, their families, and facility staff through regular visits. They are a resource for families and facility staff regarding resident rights, laws, and regulations. Volunteers must pass a background check, complete a certification and training process, commit to volunteering two hours a week, attend monthly meetings, and complete reports. Training and support are provided.
Give 5 Program
LIFE’s Give 5 program is enrolling participants for 2025 sessions. If you are interested in learning more about volunteer opportunities in Tulsa, consider signing up for Give 5. Each Give 5 cohort meets from 8:30 a.m. to 4 p.m. every Wednesday for five weeks. Participants enjoy engaging presentations from nonprofits and groups that are doing great things in our community with the help of volunteers. Participants then board LIFE’s bus to visit nonprofits and have a behind-the-scenes look at what volunteering with them is like. To enroll for the next session or a future session, visit LIFEseniorservices.org/give5.
LIFE's Adult Day Health (ADH)
LIFE Senior Services is looking for volunteers who would like to bring joy to at-risk seniors and adults who participate in LIFE’s ADH program. At ADH, participants socialize with others, engage in enriching activities, and have their health and personal care needs met with compassion and dignity. Volunteer opportunities include helping with activity stations, making fidget blankets (no noisy items, please), teaching a skill or advanced craft to a group of interested participants, and engaging with individuals who have dementia.
By Danielle Hill, Senior Volunteer Manager
Tulsa Airport's Ambassador Program
For almost 30 years, Tulsa Airport’s Ambassador program has partnered with RSVP, now part of LIFE’s volunteer program, to connect seniors with opportunities to provide first-class service to travelers from all over the world. Recently, LIFE visited with volunteers James Phillips and Janice Greco to find out more about their experience with the Ambassador program.
Q: How many years have you been an Ambassador?
• James: For me, it’s been about four and a half years.
• Janice: I’m coming up on eight.
Q: What do you like about working as a team?
• James: Well, for us it’s the way we get along and communicate with each other. We get along well and we’re also different from one another. She’s a Northerner and I’m a Southerner and we just kind of click.
Q: Can you describe what you do?
• James: We help people when they are in need — that’s probably the biggest thing. Flying is a stressful endeavor. It could be anything from helping someone find the bathroom to “I’ve lost my mother and can’t find her.”
Q: What is your favorite part about volunteering as an Ambassador?
• Janice: I just love meeting people from all over and helping them out.
Q: Are there any good stories that you’d like to share?
• James: There was a lady who spoke limited English and was concerned she had lost her car keys. She had brought her mother to the airport to fly back to another country. We couldn’t find the keys, but she was able to call and find out that her mother had her keys and had just gone through the gate. We were able to send someone through the gate to get them. The woman was very emotional and happy about getting her keys back.
• Janice: We work by the baggage carousel, so we get to be there when a family sees their grandchild or new puppy for the first time or sees someone they haven’t seen in a long time, like a child who is in the military. We see the happy tears. I haven’t had any famous people sightings yet!
Would you like more information about volunteer opportunities?
To volunteer with these programs or to explore other volunteer options, contact Danielle at (918) 938-7635 or dhill@LIFEseniorservices.org.
LIFE helps seniors find fulfilling volunteer opportunities throughout Northeastern Oklahoma. Contact LIFE’s Volunteer Department for more information.
Danielle Hill LIFE Senior Services, Senior Volunteer Manager
(918) 938-7635
Joe Horn, John Bowers, James Phillips, and Janice Greco volunteer at Tulsa International Airport.
Fabulous Flavors /
Senior Nutrition Fueling Healthy Aging
As we age, our nutritional needs change, making a balanced diet essential for maintaining strength, preventing disease, and living well. Factors like reduced appetite, slower metabolism, and diminished senses of taste and smell can make food less enjoyable. As a result, eating less may lead to a diet lacking in vital nutrients.
Digestive issues, especially constipation, can also become common. To aid digestion, load up on high-fiber foods and drink plenty of fluids. Focus on fresh produce, whole grains, beans, and legumes. Aim for five servings of fruits and vegetables each day to reach fiber goals.
Calcium and vitamin D are essential for maintaining strong bones. Besides dairy products, there’s a surprisingly large number of foods that are good sources of calcium including almonds, soybeans, and dark, leafy greens such as kale and spinach.
Muscle mass naturally declines with age which increases the risk of frailty. Protein is essential to counteract this loss. Dietary sources of protein include lean meats, fish, poultry, nuts, seeds, beans, lentils, tofu, and low-fat dairy.
Dehydration is a common concern among seniors because thirst mechanisms can weaken with age. Drink plenty of water throughout the day to maintain proper hydration.
To make food more enjoyable, add fresh herbs and spices instead of adding salt. Increase longevity and improve heart health by limiting foods that are high in salt, sugar, and unhealthy fats. Avoid saturated fats which are found in fried foods, fatty cuts of meats, and ultra-processed snacks.
Addressing these unique aspects is crucial to receiving adequate nutrition for optimal health and well-being.
Cleaning & Preparing ...
CAULIFLOWER
Cauliflower is a cruciferous vegetable with a mild, slightly nutty flavor. It’s gained immense popularity in the culinary world because of its versatility. Cauliflower can be roasted, steamed, grilled, or even mashed. It’s frequently used as a lowcalorie alternative to rice. When mashed and seasoned, it can easily be mistaken for mashed potatoes. Cauliflower can be puréed into soups or used in place of pizza crust. The possibilities are endless!
CHERRIES
Q: What is an elimination diet and how does it determine if I have food intolerances?
A: An elimination diet helps identify food triggers by temporarily removing potential allergens and reintroducing them gradually. For two to six weeks, eat a bland diet, avoiding suspected triggers. Then, reintroduce foods one at a time, monitoring reactions over two to five days. Symptoms may include digestive issues like gas, bloating, indigestion, headaches, fatigue, and skin problems including hives and rashes. If symptoms return, that food is likely a trigger. Common culprits include dairy, eggs, gluten, soy, nuts, corn, and shellfish. Some people also react to artificial sweeteners, caffeine, or alcohol. Your Nutrition Questions Answered! LIFE’s team of expert dietitians is here to help. Get the expert answers you need to fuel your healthiest self! Ask the Experts
Cherries offer health benefits that reduce inflammation and improve heart health because they are a good source of antioxidants. When selecting cherries, look for plump, firm fruits with a vibrant red color. Avoid cherries that are soft, mushy, or have any signs of mold or bruising. Gently squeeze the cherries; they should give slightly. Store in the refrigerator for up to 10 days.
Cauliflower Parmesan
Recipe courtesy of Midwest Living Editors • Makes 2 Servings
Ingredients:
• 1 large head of cauliflower
• 3 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup finely shredded Parmesan cheese
• 1 cup low sodium or no added salt marinara sauce
• ¾ cup shredded skim milk mozzarella cheese
• ¼ cup chopped fresh basil
Instructions:
1. Preheat oven to 425 F. Trim the leaves and base off the cauliflower so it is flat on the bottom. Starting at the center, slice the head into 1-inch thick “steaks.” Arrange the steaks plus any loose florets in a single layer on a large, rimmed baking sheet.
2. In a small bowl, combine olive oil, spices, salt, and pepper. Brush the mixture over both sides of the cauliflower. Place loose florets with cut sides down.
3. Roast the cauliflower on the center rack for 20 minutes, then remove from the oven. With a spatula, gently turn the steak and florets, then sprinkle with Parmesan. Return pan to oven and continue roasting until cheese turns golden and cauliflower is tender and caramelized, 18 – 20 minutes. Remove the pan and set the oven to broil.
4. Spoon the marinara sauce over cauliflower. Sprinkle with mozzarella. Broil on upper rack until cheese is melted and turning golden, 1 – 3 minutes. Sprinkle with basil and serve.
Bonus Content
Get more from LIFE’s Vintage Magazine! Enjoy bonus content in your inbox twice a month — extra recipes, bonus puzzles, and more. Sign up with your email under the Resources tab at LIFEseniorservices.org.
Medicare doesn’t pay for dental care.1
As good as Medicare is, it was never meant to cover everything. If you want protection, you need to purchase individual insurance.
Early detection can prevent small problems from becoming expensive ones.
The best way to avoid large dental bills is preventive care. Experts recommend checkups twice a year.
Previous dental work can wear out.
Your odds of having a dental problem only go up as you age.2
Treatment is expensive — especially the services people over 50 often need.
Unexpected bills, like $190 for a filling, or $1,213 for a crown3 can be a real burden, especially if you’re on a fixed income.
Health & Fitness /
By Rodney Echohawk
KEEPING TRACK
Walking On Sunshine
Walking outdoors has many benefits for man and beast. Just be sure to wear your sunscreen!
Hit Your Stride Walking for Fitness and Longevity
While Ponce de Leon never found the Fountain of Youth, there is one activity the Spanish conquistador may have been surprised to learn that could make people feel young again — walking.
Most of us learned that skill when we were toddlers and do it every day to some degree. But as we get older a regular exercise program that incorporates walking can yield a truckload of benefits.
According to the Mayo Clinic, this accessible activity not only strengthens the heart, it also helps boost the immune system and improves muscle tone, bone density, flexibility, and balance. Other benefits are improved memory, mood, and sleep. Bonus: It can help any weight loss program succeed.
Just as with any physical activity, your primary care physician can determine if you’re good candidate to start a regular walking program.
If the Shoe Fits
Internet sites like Harvard Health and REI say the best shoes have solid arch support, fit snugly but with a roomy toe box, are flexible, have adequate cushioning, breathable material, and are reasonably lightweight. Popular brands include Reebok, New Balance, Asics, Nike, Hoka, and Skechers.
If you’re shopping for a new pair of walking shoes, try on several different brands to see which fits your feet best. Because feet can swell during long excursions, it is advisable to purchase shoes onehalf size larger than your regular shoe size or shop in the evening.
NEW BALANCE
Fresh Foam X1080v14
$165
New Balance offers stability and neutral models. Stability shoes help walkers whose feet roll inward or outward. The Fresh Foam X1080 V14 is a neutral shoe with soft cushioning for long walks.
Many find setting goals keeps them engaged in their program. One goal may be walking a certain number of days each week, each month or year. Counting steps is a popular motivator with 6,000 and 10,000 steps often used as benchmarks. Covering a certain distance in a better time can track improvement.
A must is practicing good foot care which includes replacing worn-out shoes, wearing socks, keeping nails trimmed, addressing blisters and callouses, and using shoe insoles when needed.
BABY STEPS
The biggest mistake made by those new to the activity is trying to go too far, too fast, too soon. Many end up so sore they dread going out again and just give up. The best advice for getting started is to listen to your body.
Novices need to start easy and well within their comfort zones. A comfortable saunter is usually 3 miles per hour or less. As they improve, moving more briskly — up to 4 miles an hour or faster — is possible. The beginner should emphasize distance over speed. Then with experience, setting a faster pace can elevate the heart rate, enhancing the health benefits.
Walking solo may be rewarding when “me time” can be used for reflection and planning. Partners find they’re more motivated when they have someone else to share the journey with to make the miles more enjoyable. Groups like the Tulsa Walking Club can add fun to your program.
NIKE
$110
The Nike Motiva has a grooved, rockertype sole that grips surfaces and absorbs the bumps. The fit is stable and very cushy. A waterproof version is available for added versatility.
$170
Hoka shoes feature “maximalist cushioning” and a wide, stable base. The Bondi 9 has extra support for long walks and a rocker or curved sole design for smoother transitions and reduced joint strain.
Motiva
HOKA
Bondi 9
Weather-Wise Gear
The well-prepared walker also dresses appropriately for Oklahoma's ever-changing weather.
In warmer temperatures, wearing shorts, T-shirts, a hat, and sunglasses works great. Headbands will keep sweat out of your eyes. In cold weather sweat suits, jackets, and coats can make frigid winds tolerable. Fingers and ears are most vulnerable in chilly conditions, so gloves and caps make all the difference.
Some safety measures to remember for fresh air jaunts include wearing lightcolored clothing and using sunscreen year-round. Walkers carrying their phones can stay in touch, listen to podcasts, play music, and keep track of their steps.
Sources such as the Better Health Channel advise drinking plenty of water before you set off and hydrating afterward too. Popular fluids for electrolyte replacement include Gatorade and Powerade. Those who go long distances may choose to purchase a hydration backpack or water bottle for the road.
ASICS
Gel-Kayano 31
$165
The Gel-Kayano 31 uses GEL technology for impact absorption and stride control. This stability shoe supports foot alignment, helping to reduce excessive movement and minimize the risk of injury.
SKECHERS
Max Cushioning
Arch Fit 2.0
$130
Skechers emphasizes comfort and affordability. The Max Cushioning Arch Fit 2.0 has slipin, hands-free styles, a comfort pillow in the heel, anti-slip soles, and Arch Fit technology for added support.
Made for Walking Take advantage of parks and walking tracks in your town.
LOCATION, LOCATION
Areas for stepping out are numerous. The website Redfin ranks Tulsa as the second most walkable city in Oklahoma while Walk Score places T-Town as the 34th most walkable large city in the U.S.
1. LOCAL TRAILS
Tulsa’s RiverParks and the Katy Trail offer scenic vistas but walkers need to be sure to give runners, bikers, and rollerbladers plenty of passing room. LIFE’s Active Senior Center is partnering with Tulsa Parks & Recreation in a walking program and also opens its gym to walking classes several times a week. You can see the schedule of Senior Center classes under the Services tab at LIFEseniorservices.org.
2. EXPLORE YOUR NEIGHBORHOOD
Staying around your neighborhood is always an option, especially on sidewalks. If on the road, stay close to the curb, face traffic, and be extra aware of your surroundings. Using a track is ideal since traffic is absent and it’s easy to know the exact distance covered.
3. SHOPPING MALLS AND STORES
During inclement weather, indoor malls have plenty of climate-controlled areas for getting in your steps. Additionally, large stores such as Walmart or Target can offer similar space. Some people walk inside the large area casinos that are open 24 hours a day.
4. COMMUNITY CENTERS AND GYMS
Many community centers have gyms and indoor tracks. Treadmills at fitness centers and other locations can give a solid workout. Even walking-in-place exercises such as those common in aerobics can be beneficial when stuck indoors.
While walking may not be the Fountain of Youth, many will find its benefits might just be the next best thing.
Photo
Caregiver Tool Belt/
By Julie Alexander, Assistant Editor
The Power of Music
Singing Old Favorites Stimulates Memories, Reduces Isolation
While visiting her mother who has Alzheimer’s, Nancy Gustafson was shocked to see the decline of her mother’s ability to recognize and interact with her. Gustafson, an opera singer in Chicago, began singing Christmas carols to her loved one. After about 15 minutes, Gustafson was stunned that her mother spoke.
This experience inspired Gustafson to create the Songs by Heart Foundation to help those with memory loss engage with others and feel less isolated through music. The Foundation’s program, specially developed for memory care patients, puts professional singers and musicians in long-term care communities to lead residents in sing-alongs of songs familiar to seniors, or anyone.
ENTER TULSA OPERA
The Tulsa Opera has partnered with the Songs by Heart Foundation to offer area seniors and their caregivers this interactive program. Studies have shown that listening to music or participating in
group singing activates areas of the brain associated with pleasure and reward, releasing endorphins and creating feelings of happiness. These group activities also foster a sense of community, promoting social interaction.
Tulsa Opera members Dani Keil and Sam Briggs, along with pianist Chris Porcelli, visit area senior centers and assisted living facilities to share their love of music. They were recently invited to the Grove at Midtown, where about 30 seniors gathered to enjoy Christmas carols and other favorites.
Carol Solberg, a resident at the senior living facility, said she loves the sing-alongs because the experience brings back memories for her. “It gets your everything going, not just your heart but everything else that goes along with it,” she said. “I have been singing these songs for years.”
Songs by Heart With Tulsa Opera
Treat yourself to a joyful experience — attend Songs by Heart with Tulsa Opera performers and musicians. Fun for all, the sing-along program especially benefits those experiencing memory loss.
Thursday, March 27 • 10 – 11 a.m. Legacy Plaza East Conference Center 5330 E. 31st St., Tulsa
Call (918) 664-9000, ext. 1181, or sign up at LIFEseniorservices.org under the Resources tab.
Briggs, the artistic administrator for Tulsa Opera, said the Songs by Heart program helps him spread the power of music. “The best thing about it is getting to share the joy of music. It fills my heart,” he said. “I feel so different at the end of the session.”
BRAIN & BREATH BENEFITS
In addition to emotional well-being, music and singing stimulate the brain, enhancing memory, attention, and problem-solving skills. Research suggests that music therapy can even improve symptoms of dementia by reconnecting listeners with their past experiences. Singing with others has been shown to improve physical health in older adults by exercising respiratory muscles, increasing breath control and lung capacity.
The program is available for booking at senior living facilities, and family members are encouraged to attend with their loved ones. During the 45-minute session, singers engage the seniors, moving about the room while singing familiar favorites.
For seniors and caregivers who live at home, Tulsa Opera presents Songs by the Heart at 2 p.m. each Thursday at 1610 S. Boulder Ave., in Tulsa. It’s free for those with dementia and Alzheimer’s and their caregivers. Make reservations by emailing Dani Keil at dkeil@tulsaopera.com or calling (918) 502-3133.
By Kathy Jones, Medicare & Tax
LIFE’s Medicare Assistance Program
For help with late enrollment penalties or appeals, call LIFE’s Medicare Assistance Program (MAP) at (918) 938-7683, Monday through Friday.
Medicare Late Enrollment Penalties and Appeal
Reasons You May Pay Higher Premiums and How to Appeal
If you enrolled in Medicare late or have a higher income, your monthly premium may be higher. However, you have the right to appeal. Understanding why your premium increased is the first step in deciding whether to appeal.
PART B AND PART D LATE ENROLLMENT PENALTIES
If you enroll in Medicare Part B or Part D outside of your initial enrollment period, you may face a late enrollment penalty (LEP).
For Medicare Part B, a 10% penalty is added for each full 12-month period you delay enrollment. The penalty applies for as long as you have Part B. You may avoid the penalty if you had creditable employer coverage, qualify for a Medicare Savings Program (MSP), or are eligible for a Special Enrollment Period (SEP). If you enrolled in Medicare late due to a disability, the penalty is removed once you turn 65.
CALCULATING YOUR PART B PENALTY
If you delayed enrolling in Part B for seven years (without employer coverage or an SEP), your premium would increase by 70%. Based on the 2025 Part B premium of $185, your adjusted
monthly premium would be $314.50. In most cases, the penalty applies as long as you remain enrolled in Part B.
You can appeal your Part B late enrollment penalty with the Social Security Adminstration if you had continuous employer-based insurance, you believe the penalty was applied in error, your income qualifies for a waiver, or you have a new initial enrollment period.
To file an appeal, follow the instructions in your penalty letter or submit Form SSA-561-U2. Appeals must be filed within 60 days of receiving your penalty notice. If you miss the deadline, you can submit a letter explaining your reasons.
WHAT IS A PART D PENALTY AND HOW IS IT CALCULATED?
The Part D LEP applies if you delay enrolling in a prescription drug plan (PDP) and do not have creditable drug coverage. For each month you delayed enrolling in a Part D plan, you will have a 1% late enrollment penalty unless you have creditable drug coverage, qualify for the extra help (LIS) program, or can prove you didn’t receive adequate notification that your current coverage was not creditable. In most cases, you would be
Made Easy
IRMAA is an additional amount you may owe if your income exceeds a certain threshold. Each year, federal law sets income limits based on your income from two years prior.
The Social Security Administration (SSA) determines IRMAA and notifies you by mail if your income qualifies for an adjustment. If you experience a lifechanging event that lowers your income or believe SSA used incorrect information, request a reconsideration by submitting Form SSA-561-U2. Mail or fax your request to the address listed on the form.
Life-changing events that may qualify for an IRMAA reduction include the death of a spouse, marriage, divorce, annulment, a settlement from a current employer due to company closure or bankruptcy, and a significant decrease in income.
Bonus Content
Curious about IRMAA, Medicare's Income-Related Monthly Adjustment Amount? See the 2025 income brackets in our digital magazine. Visit LIFEseniorservices.org and navigate to the Resources tab for more.
responsible for the late enrollment penalty as long as you are enrolled in Part D or once you turn 65 if you were enrolled earlier due to a disability.
The penalty for Part D is 1% of the 2025 national base premium, which is $36.78 per month. If you waited 10 months to enroll in a prescription drug plan (PDP), your monthly penalty would be 10% of the national average ($3.68), added to your monthly Part D premium. This LEP would apply as long as you had a Part D prescription drug plan.
APPEALING PART D PENALTIES
You can appeal your Part D LEP if you qualify for Extra Help or a State Pharmaceutical Assistance Program (SPAP). If you are under 65 and enrolled in Medicare due to a disability, your LEP will be erased when you turn 65. Mail all supporting evidence or use a Part D LEP Reconsideration Request Form to appeal the decision to C2C Innovative Solutions, a healthcare company that provides services for Medicare.
Sources: Medicare Rights Center and Centers for Medicare and Medicaid Services
STAY IN THE
BY KAREN SZABO
As we age, staying active is essential for maintaining both our physical and mental well-being. Sustainable sports, those that can be played regularly with less risk of injury and strain, allow us to continue leading vibrant, fulfilling lives — no matter our age or physical abilities. Whether taking up a new hobby or revisiting an old one, sustainable fitness can be enjoyable and accessible to all.
The Centers for Disease Control and Prevention affirms that sports can offer many benefits for older adults, such as improving flexibility, mobility, physical and emotional well-being, mental sharpness, and social connections.
“Pickleball is fantastic —it’sfun,social,anda greatworkoutwithoutit feelinglikeachore.
–MaryKayMartin
WHAT MAKES A SPORT SUSTAINABLE?
Sustainable sports can be modified to fit your fitness level and abilities, an advantage that is easier on your body. They are lower risk for injury and can be enjoyed for a lifetime, despite the challenges that aging presents.
FROM GENTLE MOVES TO DYNAMIC GROOVES
The advantages are both immediate and longterm. For example, a single session of moderate to vigorous physical activity can improve sleep quality, reduce feelings of anxiety, and lower blood pressure. These immediate rewards can make a big difference in daily life.
Greater long-term benefits of regular physical activity reduce the risk of developing chronic conditions such as heart disease, stroke, and type 2 diabetes. It also lowers the risk of developing cancers, including those of the bladder, breast, colon, kidney, and lung. Exercise helps maintain a healthy weight, improves brain function by reducing the risk of dementia, and increases bone strength and balance, reducing the risk of falls.
For seniors, sustainable sports include gentle activities like yoga, Tai Chi, and walking. More dynamic sports such as pickleball, golf, and swimming can also be sustainable with proper technique, warm-ups, and recovery strategies. The beauty of sustainable sports is that they provide a way to stay fit while, over time, adapting to changes in health and ability.
“I’ve always been active and am a big advocate of staying active,” said Janet Thornton, an avid cyclist and administrator with Oklahoma Senior Games. “It keeps me in shape. At my age, to be able to wash my car, mow the yard, and ride my bicycle — it just helps me stay healthy.”
One of the best things about sustainable sports is how flexible they are. Many can be adjusted to fit your needs, whether you’re just getting started or dealing with changes in physical abilities. Beginning with lower-impact conditioning can ease the transition into more vigorous sports and, over time, can build strength to engage more energetically with less risk of burnout or injury.
For example, yoga and Pilates offer low-impact movements that focus on flexibility, balance, and strength. For more dynamic movement that offers fun and social opportunities, swimming, golf, and pickleball are ways to stay fit.
“Pickleball is fantastic — it’s fun, social, and a great workout without it feeling like a chore,” said Mary Kay Martin, a pickleball player from Muskogee. “I love the social aspect. It’s not just about the sport — it’s about connecting with people and having fun while staying healthy.”
STAY IN THE GAME, continued on page 22.
OVERCOMING BARRIERS TO FITNESS
Many older adults face challenges staying active. These barriers could include weather, mobility issues, or simply a lack of motivation. Sustainable sports provide several ways to work around these obstacles.
Having a workout partner, whether a spouse, friend, or fellow pickleball player, provides not only motivation but also companionship. “Pickleball has been such a joy because it’s social, and it gets me moving in a fun way,” Martin added.
Tulsans Kent Oellien and his partner Larry Gray agree. “It’s critical to have a workout partner, somebody that can keep you committed,” Oellien said. “We all have days where we just want to blow off our workout, but having a workout partner helps keep you motivated.”
Oellien also offers some advice for couples wanting to work out together: “As you start this journey, you’re going to discover that each of you has different strengths or abilities. It’s not a competition. Everyone’s on their own path. The whole goal is to assist, not critique.”
“It's critical to have aworkoutpartner, somebodythatcankeep youcommitted.Weall havedayswherewejust want to blow off our workout,buthavinga workoutpartnerhelps keepyoumotivated.”
– Kent Oellien
Three Fitness Barrier Busters
WEATHER WOES
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If you enjoy exercising outside but are hindered by inclement weather, indoor options are available. Many gyms, community centers, and senior living communities offer equipment like treadmills, indoor swimming pools, or pickleball courts, accessible year-round.
MOBILITY CONCERNS
Low-impact movements like swimming, yoga, and Tai Chi can be particularly helpful for individuals with limited mobility. All of these improve flexibility and balance, ideal for seniors who want to build strength and avoid falls.
3
MOTIVATION DIPS
It’s easy to get discouraged or lose motivation, but staying active with friends can help. Joining a group offers a sense of camaraderie and accountability. “My team keeps me motivated,” said Mary Kay Martin. “I make plans with the ladies and I don’t want to let them down — and in the process, I don’t let myself down.”
Angels U.S.A.
For Doris Harris, the Oklahoma Senior Games are a chance to accomplish a lifelong dream. Her hometown of Pawhuska did not offer sports for girls, so she had to content herself with cheering on her male classmates from the sidelines.
“Watching the boys play really made me wish I could play too,” she said. Doris joined the Angels U.S.A. 50+ team along with her sisters Rita Ajao McBurl, Freeta Porter, and Karen Tucker. The sisters compete together in basketball and track events. They plan to continue their teamwork as long as possible.
“Playing 3-on-3 basketball gives women encouragement to stay
healthy,” Doris said. “Everyone needs to just keep moving! It helps you keep your mind sharp.” Doris also enjoys meeting new people through the Senior Games and now coaches the Angels and two other basketball teams.
“I’m a retired teacher and former coach and put that experience into good use,” she said. “We always start off with stretching and then go into drills, free throws, and plays.
“It takes a lot of work to put a team together and keep it together,” she noted. “When I started playing in the Oklahoma Senior Games, there were only two teams. Since then, we have really grown.”
Angels U.S.A. Sisters Rita McBurl, Freeta Porter, Doris Harris, and Karen Tucker compete in women's basketball in the Oklahoma Senior Games competitions.
THE IMPORTANCE OF VARIETY
You’re not alone if you’ve ever started a new sport or fitness routine only to become bored or experience new pain. Boredom can lead to skipping workouts, poor form, and increased risk of injury which can derail your fitness goals.
Sustainable sports such as golf, pickleball or swimming provide social opportunities and exercise. In addition, trying something new like line dancing can be a great way to meet new people and keep fitness engaging.
“I’m more active now than when I was younger,” said Martin, who plays pickleball, line dances, and enjoys shuffleboard. “Pickleball has been a gamechanger for me. It’s just as much about staying in shape as it is about having fun with others.”
Variety also allows for a more well-rounded fitness routine. For example, combining yoga (for balance and flexibility) with pickleball (for cardio) creates a holistic approach to fitness. Mixing up weekly activities is mentally stimulating, helps keep your mind sharp and reduces the risk of memory loss. Pilates and yoga challenge your memory and coordination, strengthen neural connections across your body and support better brain health. The
Popular Sustainable Sports for 50+
Swimming
Swimming is a sport that works all your muscles while helping improve flexibility, balance, and cardiovascular health. It’s gentle on the body, making it perfect for those with mobility challenges. In short, it’s an all-star sport for seniors.
Walking
Next up on the “top sports for seniors” is walking! Going for a walk is an easy way to stay active, an excellent way to build bone, improve your cardiovascular system, maintain balance, and stay healthy overall. It’s also convivial when done with a group.
Bowling
Often called meditation in motion, Tai Chi helps improve balance, flexibility, and focus. Gentle on the joints and a wonderful way to relax, Tai Chi can be done outside or inside, alone or in a group. It requires no fancy equipment, and studies show it reduces falls when done regularly. No pain, big gains!
Golf
Another excellent option for seniors looking for low-impact fitness, bowling improves balance and enhances joint mobility, making it a great choice for those with arthritis or mobility concerns. The social aspect also helps reduce isolation providing a gentle way to boost muscle strength and mental agility.
variety helps combat workout boredom by involving both mind and body in new ways.
“I was afraid I wasn’t agile enough,” said Martin about learning to play pickleball. “At first it was a challenge to not get tired. But my endurance improved. And keeping score challenged my mind as well. It has helped me mentally and physically — plus it got me in shape, gave me confidence, and new friends!”
NEVER STOP PLAYING
Whether cycling, swimming, playing pickleball, or doing yoga, you can stay fit, have fun and enjoy the benefits. Remember to mix things up and keep your routine fresh. To maintain your motivation, finding a supportive group or workout partner can make all the difference.
Sustainable sports are not only about staying in shape — they’re about building confidence, making friends, and enjoying life.
“Pickleball has made me more active than I ever thought possible, and I’ve met so many wonderful people along the way,” Martin said. “No matter your age or fitness level, it’s never too late to start.”
Even if you’re not as quick as you used to be, there are many ways for you to get moving, have fun, and improve your health by playing sports. The best sports for adults 50+ fit your abilities, are gentle on your body, and give you the chance to socialize. We’ve put together a list of some of the top sports for older adults, so you can see what’s out there and maybe even get inspired to try something new.
Cycling
Bicycling helps improve heart and lung health, strength, balance, and flexibility. The sport can reduce the risk of chronic conditions like heart disease and diabetes and boost overall stamina. It can be done outdoors or on stationary bikes, making it an easy option for seniors to stay active whatever the weather.
Pickleball
This popular sport is perfect for seniors who want a lowimpact, social, and active sport. Pickleball offers fun, regular exercise while improving heart health, joint mobility, and muscle strength. It also boosts cognitive abilities, reduces stress and anxiety, and promotes overall mental well-being.
Golf is a low-impact sport that improves balance, flexibility, and coordination, helping to maintain mobility. The walking boosts heart health while being gentle on the joints. Mentally, golf can improve focus, concentration, and problem-solving skills — not to mention the social aspect of the game.
Yoga and Pilates
These low-impact exercises are adaptable for all fitness levels, and improve flexibility, core strength, and balance. Both are body-mind practices that can improve concentration, body awareness, breathing, and balance.
Dancing
Dancing is a fun cardiovascular workout that boosts heart health, improves muscle tone, and increases stamina. Mentally, dancing stimulates the brain and improves memory and cognitive function. It’s also a great social activity, whether you take part in ballroom dancing, line dancing, or something else.
Tai Chi
"The strength training and cardio exercise give me the ability to do all the other things that I enjoy doing. It allows me to play tennis, walk the dog, take spin class."
– Debbie Mocnik
MUSCLE UP!
UNLOCKING STRENGTH, BONE HEALTH & STABILITY
WRITTEN BY JULIE WENGER WATSON /// PHOTOS BY ACE CUERVO
PHYSIQUES
1314 S. Peoria Ave., Tulsa physiquesbymonique.net
Everyone knows regular exercise is vital for health and well-being. While it’s important at each stage of life, regular physical activity is key to healthy aging. Strength training is an indispensable part of a balanced and effective exercise plan and one of the most powerful tools to combat the effects of aging.
Although it does involve some effort, we’re not talking about slamming heavy metal plates or bulking up like an Olympic lifter. There are many enjoyable and accessible ways to add strength training to your daily activities with minimal equipment.
WHY IS STRENGTH TRAINING IMPORTANT?
“As we age, our bone density decreases. Strength training helps to increase our bone density,” said Monique Washington, owner of Tulsa’s Physiques by Monique. “When bone density decreases we are more susceptible to broken bones.”
In addition to better bone health, strength training also improves balance, coordination, and mobility, helps manage chronic conditions like diabetes and
arthritis, reduces fall risk, maintains and improves muscle mass, and perhaps most importantly, helps maintain independence in activities of daily life. Studies have shown that about 30% of adults over age 70 have trouble walking, getting up out of a chair, or climbing stairs. Strength training can help with all of that.
GETTING STARTED
Don’t worry if you’ve never done any strength training. It’s never too late to get started. Just keep a few things in mind. As always, it’s smart to consult your physician when embarking on a new fitness plan. To find general information, there are plenty of resources on the web, just make sure the advice is from a qualified source. Our own LIFE Senior Services website, LIFEseniorservices.org, is a good place to start looking for classes at the Active Senior Center. Consulting a certified personal trainer can also be helpful.
As building strength begins, remember that exercising at 50+ is different than exercising in your teens and twenties.
“Always start slow,” Washington advised. “Don’t expect to do what you could do in high school. Our bodies change with time. Focus on the larger muscle groups, like the back, chest, legs, and especially core. Your core is your lifeline. It helps with balance and everyday activities.”
Washington says it’s important to listen to your body, too. “If something hurts, don’t do it. Find a different exercise.”
Debbie Mocnik began personal training with Washington 12 years ago. Their appointments keep her motivated, and she loves the community she’s found at Physiques by Monique.
“ The strength training and cardio exercise give me the ability to do all the other things that I enjoy doing. It allows me to play tennis, walk the dog, take spin class. I can pick up my 7-year-old granddaughter and I keep saying, ‘I'll be doing this until you’re 16,’” she joked.
LET’S GO!
Don’t let concerns about dumbbells, kettlebells, or weight machines keep you from getting started. Bodyweight exercises are a useful starting point for learning proper form while building a base level of strength. They can also
be modified in several ways to accommodate diverse fitness levels.
A beginning workout should include a number of functional movements which, when done regularly, will improve the ability to do everyday tasks like climbing stairs and carrying groceries. YouTube abounds with explanatory videos and suggested modifications for all types of basic strength training. Examples of “no-gym” exercises include squats (or “chair squats” or even “sit-to-stands” as modification), standing marches (beside a chair or wall for support), step-ups on a sturdy low box or stairs (with a handrail or chair back for support), toe lifts (holding onto the back of a chair), wall or countertop push-ups, and stationary lunges (using the back of a sturdy chair or wall for support, as needed).
Aim for three sets of 10-15 repetitions of each exercise, with a minute between each set to rest. Start with one or two strength training sessions a week, with plenty of time in between for recovery.
When you’re ready to take it up a notch, add resistance with bands, hand weights, or light dumbbells and build from there. Don’t worry about the “perfect workout,” just find a comfortable place to start and begin. You’ll be amazed at the improvements.
"Always start slow. Don't expect to do what you could do in high school. Our bodies change with time. Focus on larger muscle goups, like the back, chest, legs, and especially core. Your core is your lifeline. It helps with balance and everyday activities." – Monique Washington
Osteoporosis, a bone disease that makes bones weak and more likely to break, affects over 10 million Americans. Another 44 million have an increased risk of fractures due to low bone density, or osteopenia. Exercise as part of a healthy lifestyle has been shown to support strong bones, which is particularly important for vibrant aging. While strong bones help enable an active life, broken bones are especially dangerous for seniors. Fractures, notably hip fractures, in older adults significantly increase the risk of premature death.
OsteoStrong, 5940 S. Lewis Ave., is a membership-based health facility that uses proprietary equipment to strengthen the skeletal system. According to Kyle Zagrodzky, the national franchise founder, the OsteoStrong system is unique in that it only requires one short, weekly session to improve bone density, posture, balance, and more. The website explains that the OsteoStrong method works by using a series of robotic musculoskeletal treatment devices to emulate the benefits of bonestrengthening, high-impact activity, without the associated risks of injury.
Marcy Smith and Sue Welch co-own the Tulsa location. Smith’s aunt, a retired nurse practitioner who experienced significant improvement in her bone density after nine months with OsteoStrong, was the inspiration for their decision to open the business.
“When we started looking at this concept, it was like this incredible marriage between technology and biomedical science,” Smith said. “It’s quite revolutionary.”
Osteogenic loading is OsteoStrong’s system of stimulating bone growth by using their equipment to target different areas of the upper and lower body. During each stop on the four-device circuit, participants briefly exert the necessary level of force to trigger this growth.
“We are seeing 50, 60, 70, 80, and 90 year olds becoming stronger as they age,” said Smith.
At-Home Gyms That Work
Safe, Affordable Ways to Stay Active
BY JOEY MECHELLE FARQUÉ
Throughout my life, I’ve heard the refrain from women in my family, Oprah, Dr. Phil, my primary care physician, and even strangers in the frozen food aisle: “As you age, staying fit becomes harder.” Like many young people, I dismissed these warnings — until I turned 40. Menopause hit like a tidal wave, and by my 50s, the joint aches, 3 p.m. fatigue, insomnia, and dwindling energy were undeniable. Now, the idea of squeezing into a leotard for a gym class feels as distant as my 30year high school reunion. (Not that I ever actually donned a leotard or planned to attend my 30-year high school reunion.)
What I want — and what many older adults might be searching for — is a way to stay active, healthy, and energized without pricey gym memberships or grueling routines. With expert guidance from Dr. Katie Ford, a physical therapist at Cultivate Strength who specializes in hypermobility and chronic illness management, and Burt McLachlan, director of rehabilitative fitness at the Center for Individuals with Physical Challenges, we’ve crafted a guide to home workouts that are practical, affordable, and safe.
Safety First
Exercising at home or outdoors can be empowering, but safety should always come first. Reduce the risk of injury with these tips.
CHECK YOUR EQUIPMENT
Ensure all gear is in good condition, including chairs and resistance bands. Avoid chairs with broken sections, wheels, or instability.
STABILIZE YOUR STANCE
If balance is a concern, perform standing exercises near a sturdy chair or counter for added safety.
CLEAR YOUR SPACE
Remove hazards like loose rugs or cords and designate a basket or shelf to keep your workout essentials tidy and within reach. A clear, organized space makes it easier to stay consistent and reduces the risk of injury.
PACE YOURSELF
Dr. Ford emphasizes the importance of listening to your body. “If you have a busy day, like a doctor’s appointment or dinner plans with the grandkids, save more challenging exercises for when you’re less busy. Pacing yourself is key to long-term success.”
Whether you live in a cozy apartment or a spacious home, the key is to make your workout area intentional and accessible.
1 1 2 2 3 3 4 4 5 5 6
WEAR PROPER FOOTWEAR
Invest in comfortable, supportive shoes designed for your activity, whether walking, yoga, or strength training.
AVOID PUSHING THROUGH PAIN
“Pain is a warning sign, not something to ‘push through,’” Dr. Ford cautioned.
Maximize Your Space
Creating an at-home gym doesn’t have to be complicated or expensive — it just requires a bit of creativity and planning.
FIND YOUR SPOT
Dedicate a small, clutter-free space for movement, whether it’s a corner of your living room, an empty hallway, or even a spot near the kitchen for quick activity breaks.
INVEST IN MULTI-USE GEAR
Resistance bands (find these for less than $10 on Amazon), yoga mats, or foldable equipment are affordable, spacesaving options that add versatility to your routine.
REPURPOSE HOUSEHOLD ITEMS
Use what you have for weights — canned goods, water bottles, or water-filled milk jugs for weights, a sturdy chair for step-ups or balance exercises, and walls for push-ups or isometric holds like wall sits.
ADD SMALL TOUCHES
Hang a mirror to check your form, play music to energize your workouts, or pin up a motivational quote or poster to stay inspired.
MAKE USE OF LARGER EQUIPMENT
If you have a treadmill, elliptical, or stationary bike gathering dust, now’s the time to put it to good use! And yes, to keep that treadmill from becoming a place to hang your clothes! A few minutes of walking or cycling each day can make a world of difference.
DIY Exercise Equipment
Using common household items in your workouts can save money and make make fitness more accessible.
1
WALL PUSH-UPS
Repurpose a sturdy wall for push-ups or resistance exercises.
2 3 4 5
MILK JUG WEIGHTS
Fill old milk jugs with water for customizable weights.
POOL NOODLES
Use pool noodles for balance practice or as a yoga aid.
MAKE-SHIFT GLIDERS
Wear a pair of old socks to do heel-slides on smooth floors, while sitting for core and leg workouts.
Other Equipment
BROOMSTICK
Utilize a sturdy broomstick for balance or as a barbell substitute for lightweight lifting.
Home Workouts For Mobility Challenges
A safe and supportive workout space can make all the difference for those with mobility issues. Burt McLachlan of The Center for Individuals with Physical Challenges shares practical ways to stay active, even with limited movement or balance concerns. He suggests starting at your dinner table.
“Warm-up exercises can be done using the chair or the table for support. Core exercises like waistline circles or side-toside movements can be done while sitting. To further engage your core, try sliding objects forward and backward on a slick surface like the table, or move your arms from side to side to create a gentle glide exercise. These small movements are great for getting started and building confidence.”
A sturdy kitchen sink can also provide excellent support.
“Grab the sink and try standing exercises like leg lifts, squats, or lunges,” he advised. The sink provides excellent grip support to help you stabilize.
For wheelchair users, McLachlan recommends a pedal exerciser that lets you pedal while watching TV. “Add small hand weights — 1, 2, or 5 pounds — to work your upper body at the same time with exercises like rows or chest flys. It’s a simple and effective way to get a full-body workout.”
Even those who are bedridden can stay active. “Try side turns with the help of an aid or pillows,” he said. “Placing pillows under your legs or knees can create momentum, making lifting your legs and engaging your muscles easier.”
For those who can invest in equipment, these options can make home workouts even more enjoyable and effective.
1
ELLIPTICALS
A low-impact option for cardio that’s easy on the joints while providing an excellent workout for the whole body.
2
TREADMILLS
Perfect for walking or jogging, treadmills offer year-round convenience, especially when outdoor conditions aren’t ideal. Many models even have lowspeed settings tailored for beginners.
3
RECUMBENT BIKES
Designed for comfort and support, these stationary bikes are a fantastic option for those with back or joint issues.
4
WEIGHTED HULA HOOPS
Bring a little fun to your routine while improving core strength and coordination. Weighted hoops are surprisingly effective for cardio and toning.
Happy Feet Preventing and Managing Common Foot Problems
Our feet are our body’s foundation, but how much attention do we give them? Some of us ignore our feet until we can no longer do so because of pain or other issues. While waiting until our “dogs” are barking before we notice them may be tempting, a good general knowledge of how to care for our feet before and during problems can be helpful.
Any foot problem that minimizes mobility threatens our health and longevity. Dr. Alex Kor, a past president of the American Academy of Podiatric Sports Medicine, says it best.
“As we age, the more we can move, the longer we can live,” he said. “It’s human nature to put things off, and with feet, sometimes it’s out of sight, out of mind.”
If a foot problem affects daily activities or causes concern about the appearance of our feet and
toes, it’s likely time to seek out a podiatrist. Dr. Kor said there are many misconceptions about foot pain and its causes, so getting an expert opinion may save the time and trouble of going down the wrong treatment path.
COMMON FOOT PROBLEMS
The most common issues that bring older adults into a podiatrist’s office are nail fungus, ingrown toenails, overuse conditions like plantar fasciitis and Achilles tendinitis, and diabetic foot conditions.
Nail fungus is very common — in fact, the Cleveland Clinic states that 50% of people over age 70 will experience it. If a toenail becomes thickened, discolored, brittle or crumbly, misshapen, or separates from the nail bed, it may be due to a nail fungus. Treatment can be challenging, but there are oral and topical medications that may help. You’re at increased
Top Tips for Healthy Feet
1. Wash feet daily with soap and warm water and be sure to dry feet thoroughly, especially between the toes. Use a light moisturizer in the winter but don’t overdo it.
2. Use toenail clippers with a straight edge and cut toenails straight across to help prevent ingrown nails. When getting a pedicure, consider bringing your own clippers, and don’t let them trim your cuticles.
3. Buy shoes that earn the Seal of Approval from the American Podiatric Medical Association (APMA) and replace them often.
4. Try on shoes before you buy them, even if you eventually purchase them online. When trying on shoes, bring the socks you plan to wear.
5. Don’t buy shoes in the morning — wait until late afternoon or evening when your feet are somewhat swollen.
6. Avoid shoes that bend at midfoot. Purchase tennis or gym shoes with a rigid shank.
7. Don’t go barefoot in your home. Keep a pair of sturdy shoes (not house shoes, flip-flops, or rubber slip-in shoes) dedicated for inhouse wear. Dr. Kor recommends the brands Birkenstock and Teva.
8. Try orthotic insoles. Custom-fitted orthotics are best, but if that is outside your budget, try APMAapproved insoles at apma.org.
9. Warm up before working out and find bonus exercises for strengthening your feet in our digital magazine. Visit LIFEseniorservices.org and look under the Resources tab.
10. If you’re experiencing foot pain that interferes with your sleep or activities, don’t put off seeing a podiatric physician.
risk for nail fungus after a nail injury, if you have a weakened immune system, have diabetes or peripheral vascular disease, or if your feet stay damp from sweat.
Ingrown toenails occur when the edge of the toenail grows into the skin of a toe, commonly the big toe. Keep toenails trimmed straight across rather than curved at the edges to help avoid this issue. Poorly fitted shoes and toe injuries also increase the likelihood of ingrown nails. Redness and swelling are common. If you suffer from diseases like diabetes, neuropathy, or poor circulation, ingrown toenails can become serious. Soaking the foot in warm water mixed with Epsom salt can help, as can wearing roomy shoes, applying a bandage, and taking pain relievers. If the ingrown toenail does not improve, podiatrists can perform a procedure to remove a corner of the nail.
Many of us experience overuse injuries like plantar fasciitis and Achilles tendinitis at some time in our lives, and both can be quite painful. Walking, running, and prolonged standing can strain the feet, leading to inflammation. Plantar fasciitis affects the band of tissue running from heel to toe, while Achilles tendinitis impacts the tendon connecting the calf to the heel. Remember the acronym RICE: rest, ice, compression, and elevation. Dr. Kor is a big fan of ice for overuse injuries, reminding patients to place a towel between their foot and the ice pack for the 20 minutes of application.
Dr. Kor noted that overuse injuries aren’t uncommon for older adults who begin a new exercise program with walking. Especially for those carrying extra weight, it’s good to try a mixture of walking with low-impact exercises like stationary bicycling, water aerobics, or using a rowing machine. If you experience heel or other foot pain, cut back on the walking to allow time for healing. Use ice for 20 minutes or so after exercise.
People with diabetes should see a podiatrist when first diagnosed, and most should return for care annually, Dr. Kor advised. However, he dispelled the misconception that diabetes always leads to slowhealing foot problems. “It’s all about the blood sugar,” he said. “If you’re a smoker or have kidney problems, yes, you’re going to be a slow healer and have circulation problems. If you don’t have issues beyond diabetes and your A1C is normal, you may not have to see me that often.”
Diabetics and others who suffer from neuropathy, a condition stemming from damaged or malfunctioning nerves, should see their primary care physician and possibly a neurologist, he recommended. Neuropathy can cause pain, numbness, or weakness in the feet and contribute to falls. Proper footwear, inserts, and creams aren’t effective against neuropathy, the doctor said, although wearing shoes can protect patients from injuries they might not notice due to numbness. A product called Qutenza, a prescription-strength capsaicin patch, shows promise for treating neuropathy. Patients’ feet are wrapped with the medicated patch in a doctor’s office, though the treatment may not be covered by insurance.
Neuromodulation treatment for neuropathy is offered at Nerve Renewal of Tulsa. The process uses highfrequency pulses to block the pain signal in the injured part of the body, providing relief without medication or more invasive procedures and is covered by Medicare.
Bonus Content
Step up your foot health! Find bonus stretching and strengthening exercises to keep your feet feeling great in the digital edition of LIFE's Vintage Magazine. Look under the Resources tab at LIFEseniorservices.org.
Word Search / Health & Wellness
Word Clues
Each answer starts with the letters QU.
To do this mental word game, read the clues; each one refers to a word starting with the letters QU. Answers on page 39.
Questions without answers. A test of knowledge.
Fast-moving or doing something in short time.
Total amount. The number of items.
Shake or tremble. Like the earth sometimes does.
The standard of something. How well it is made + the .....
A witty remark.
Another name for mercury.
Female ruler, often inherited position.
A line of people.
What you ask somebody.
Bamboozable
A bamboozable is a saying/phrase that is made up of a display of words in an interesting way. The goal is to try to figure out the well-known saying, person, place, or thing that each bamboozable is meant to represent. There are six bamboozables below. Answers on page 39.
Just like staying physically fit requires regular exercise and attention, keeping your estate plan in top shape takes consistent effort. Life changes like new family members, marriages, divorces, or changes in assets can all impact the “fitness” of your estate plan.
A healthy estate plan ensures your wishes are clear, your loved ones are protected, and your legacy is secure. Do you have key documents like a will, trust, powers of attorney, and advance directives? If so, when was the last time you gave them a “workout”? Regular updates ensure your plan reflects your current wishes and circumstances.
Make sure to pay close attention to beneficiary designations on retirement accounts or insurance policies. These simple updates can prevent costly disputes and ensure your assets go where you intend.
If you don’t have an estate plan, now’s the time to get one. Think of it as a fitness routine that strengthens your family’s future. South Tulsa Law, we’ll help you work out a plan that’s in great shape – because a solid estate plan is the ultimate exercise in love and protection.
| 888-970-8760
LIFE on the Road/
Lake
By Alyssa Dillard
Trips to Rejuvenate Your Mind and Body
Visit These Popular Spas
Shangri-La Resort Monkey Island, OK
Of the many ways to practice wellness and self-care, vacations may be the most fun. There are countless options when it comes to destinations, but let’s focus on some of the best spots in and around Oklahoma to rejuvenate your mind and body.
Before deciding where to go, consider the physical limits and desires of those in your group. A scenic hike to soak in natural hot springs is a great choice for more active adults, while those who wish to relax and unwind will likely prefer a spa resort. Many resorts are older adult-friendly and can provide accommodations like accessible rooms. Contact the facility before booking to learn if they have what you need. If you lean toward a spa resort, look online to see if any deals are available. Some offer special spa packages or discounts for seniors or AARP members.
OKLAHOMA HIGHLIGHTS
• The Canebrake Resort • Wagoner
To learn more, visit canebrake.net
Around 45 minutes southeast of Tulsa, The Canebrake sits on 300 acres along the shores of Fort Gibson Lake. Their spa offers facials, massages, face and body waxes, and more. Guests can get moving at the fitness center, yoga barn, pickleball court, pool, and three golf simulator bays. Bicycles and fishing poles are available for exploring the trails and ponds. The resort encourages guests to do as much or as little as they like during a stay in one of the hotel rooms or lakeside-view rental houses.
• Chickasaw National Recreation Area • Sulphur
To learn more, visit nps.gov/chic
For hundreds of years, people have visited the area’s cold-water mineral springs for the reported healing properties of drinking the sulphur-rich water. Swimming, camping, fishing, boating, and bird watching are just a few of the other activities visitors enjoy here.
• Shangri-La Resort • Monkey Island
To learn more, visit shangrilaok.com
Technically, Monkey Island is a peninsula, and on its very tip, the Shangri-La Resort stands along the shores of Grand Lake. Their spa offers massages, body wraps, and more. Guests enjoy amenities including on-site restaurants and bars, golf courses, pools, a steam room, an activity park, and a marina for boating.
TEXAS TREASURES
• Lake Austin Spa Resort • Austin
To learn more, visit lakeaustin.com
Voted by Conde Nast Traveler as the No. 1 destination spa in the U.S., this all-inclusive resort seeks to soothe the soul with holistic activities for all fitness levels from water meditation to tai chi as well as access to The LakeHouse Spa with pools and saunas. Bookings include a stay at a lakeside bungalow or cottage, food and beverages, and lake equipment.
• Langford Hot Springs • Big Bend National Park
To learn more, visit nps.gov
If you’re looking for an outdoor adventure to a tranquil water oasis, this may be the trip for you! This hot spring is contained by the ruins of an early 20th-century bathhouse. The geothermal mineral water is an ideal spot for a restorative soak in the scenic desert landscape. While not accessible by car, the hot springs are a half-mile, mostly-flat walk through the beautiful national park.
• La Cantera Resort & Spa • San Antonio
To learn more, visit lacanteraresort.com
Sophistication meets relaxation at this resort featuring the Loma de Vida Spa, elevated dining, and more. The resort offers adults-only experiences like a kid-free floor, pool, and wine tasting as well as family-friendly activities including soap making and family bingo. Other activities include golf, tennis, pickleball, and yoga. The spa features a hair and nail salon, massages, and facials.
ARKANSAS GEMS
• Hot Springs National Park • Hot Springs
To learn more, visit nps.gov
History meets relaxation at this national park with the opportunity to soak in and drink ancient thermal water. While there are no outdoor soaking opportunities, two of the eight historic bathhouses on Bathhouse Row are still pumping thermal springs directly into their facilities for visitors to melt away their stresses. Visit The Buckstaff Bathhouse for a traditional bathing experience, or more modern spa services are available at The Quapaw Bathhouse.
• Basin Park Hotel • Eureka Springs
To learn more, visit basinpark.com
The Basin Park Hotel is located in the heart of downtown Eureka Springs. Spa1905 occupies the second floor of the century-old building where services include massages, facials, mineral baths, and waxing. There is also a game room, restaurant and bar, and paranormal investigation tours of the hotel – if that’s your thing. Whether you want to explore the historic city or simply unwind at the hotel, your stay is sure to be an invigorating experience.
• Mountain Harbor Resort and Spa • Mount Ida
To learn more, visit mountainharborresort.com
This award-winning resort encompasses over 900 acres at Lake Ouachita. On a property that big, there is always something to do like swimming in the pools or lake, boating, fishing, horseback riding, hiking, and biking – and of course, pampering at the Turtle Cove Spa. Treatments include massages, facials, skincare, and holistic therapies including reiki and chakra balancing. Located in the quartz crystal capital of the world, many dig-your-own crystal mines are nearby.
BY CONNIE CRONLEY
Book Club/
Paris Books
Oh, to be in Paris this month to see the cherry trees blossoming along les rues and the spring flowers in les jardins?
Next best thing, these three books are set in Paris, two novels and an extraordinary book of vintage reportage from France.
“The Kennedy Girl”
“The Kennedy Girl” is a just-off-the-press novel by Julia Bryan Thomas, a writer who lives in Tulsa. The page-turner opens this way:
“Later, she couldn’t say how it happened — how a 20-year-old girl from New York with no money or connections became involved in an international affair — but it happened all the same.”
The girl is Mia Walker who gets the unexpected, unbelievable opportunity to go to Paris and model for a couture fashion house. Then finds herself embroiled in international espionage. The story is set in the early 1960s when Jackie Kennedy was the epitome of American elegance and Mia’s idol.
Paris. Fashion. 1960’s glamor. Throw in espionage and romance and you have a fast-paced adventure in a dazzling setting. Fans of Thomas’s historical fiction will eat it up like a chocolate soufflé.
“The Elegance of the Hedgehog”
“The Elegance of the Hedgehog” was published in 2006 in France where it became an immediate best-seller, prize winner, and an enduring popular classic. Author Muriel Barbery is a French novelist and philosophy teacher, and this book
reflects both professions. It is more of a reflective character study than a story-driven novel.
The book is set in a posh Paris apartment and features two characters. Renée, the building’s 54-year-old concierge, describes herself as “short, ugly, and plump.” Paloma is a 12-yearold resident, precocious and unhappy with the superficial and hypocritical world she sees around her.
Both characters are reclusive and cranky. Both are highly intelligent and sensitive souls who hide from the world behind bristly exteriors. The book is comprised of alternating chapters of their philosophical thoughts and diary entries. Sometimes satirically philosophical, sometimes ponderously philosophical.
And then, a new resident moves in, a Japanese gentleman who sees the two as they really are and befriends them. Their worlds begin to change and it all happens because he sees the elegance of the hedgehog.
“Paris Was Yesterday”
“Paris Was Yesterday” is a peerless compilation of excerpts from Janet Flanner’s “Letter from Paris” dispatches she sent to the New Yorker magazine between two world wars, 1925 – 1939.
Bonus Content
She reports on the famous, the infamous, and the little-known people and events of political, social, and cultural life.
We read about the electrifying debut of Josephine Baker and the impact in Paris of Mae West. She reports many deaths, including D. H. Lawrence and Sergei Diaghilev. She writes of the effects of the Wall Street crash and the appearance of heavy-weight champion Gene Tunney.
They are all short vignettes or essays, some only a paragraph or two, but they capture Paris in its golden hour. The tribute to Isadora Duncan on her death in 1927 is one of the longest, barely eight pages, and it is brilliant in capturing the dancer’s life, her art, and her essence. She recalls the half-clothed Isadora’s impact on Puritanical America, “the first artist to appear uncinctured, barefooted and free.” Flanner writes that “she inspired people who had never been inspired in their lives before.” The clergy denounced her bare calf as violently as if it had been golden.
Isadora had “an un-American genius for art … and also for grandeur.” She once spent $2,000 on lilies to decorate a stage and her last $1,000 for a celebratory champagne midnight supper. Consequently, she lived in “periodic fits of extravagant poverty.” So broke she hardly knew where the next bottle of champagne was coming from, she began to write her memoirs but died before its publication.
Flanner’s little book of memories is a treasure box of bright buttons and baubles. We are unlikely to see its equal again or to read of the people she wrote about. It’s one of my all-time favorites.
Muriel Barbery
Julia Bryan Thomas Janet Flanner
Fun & Fitness
Tulsa Historical Society & Museum • 2445 S. Peoria Ave., Tulsa
All photos courtesy of Tulsa Historical Society & Museum
Utica Bowl was an original tenant of Utica Square Shopping Center and was once the southwest's largest bowling alley. It was destroyed by fire in 1963 when varnish used to refinish the lanes ignited.
A group of boys practicing gymnastics at the YMCA, circa 1960.
Then Oklahoma State Representative Joan Hastings Camp with a group of unidentified people tests equipment at the Downtown Tulsa YMCA.
A women’s basketball team photographed in 1926.
This Month in History
MARCH 1, 1872
First National Park Established Before the Civil War, few Americans had explored the area now known as Yellowstone National Park. In 1871, an expedition led by government geologist Ferdinand Hayden included artists who recorded the beautiful sights through photographs and landscape paintings which caught the attention of Congress. President Ulysses S. Grant signed a bill into law designating some two million acres of public land as the first national park.
MARCH 3, 1887
Helen Keller Meets Her Teacher Later dubbed “the miracle worker,” Anne Sullivan began teaching 6-year-old Helen Keller to communicate through “touch teaching” techniques. Keller had lost her sight and hearing after a severe illness as a baby. Keller thrived under Sullivan’s teachings and later graduated from college and became an international lecturer, author, and activist. Sullivan remained Keller’s interpreter and constant companion until the older woman’s passing in 1936.
MARCH
9, 1959
Barbie Doll Makes Debut
The first Barbie doll was displayed at the American Toy Fair in New York City. Mattel, Inc.’s co-founder Ruth Handler was inspired after seeing her daughter ignore her baby dolls to play with paper dolls of adult women. Handler realized there was an important need for a female adult doll that allowed girls to envision the future. Handler named the toy Barbie after her daughter Barbara.
MARCH 13, 1781
Uranus Discovered British astronomer William Herschel identified the seventh planet from the sun. The discovery was the first time a planet had been found with a telescope, which allowed Herschel to distinguish Uranus as a planet, rather than a star as previously believed. Herschel named the planet Georgium Sidus, or the “Georgian Planet,” in honor of King George III. It was later renamed Uranus to align with the mythological names of other planets.
MARCH 14, 1776
Alexander Hamilton Commissioned
After receiving his commission as captain, Alexander Hamilton directed his artillery company in several battles in and around New York City. His performance caught the attention of General George Washington, who commissioned Hamilton as a lieutenant colonel and his aide. Hamilton eventually resigned from the army to work at a law practice. He later was elected to the Continental Congress and became the first Secretary of the Treasury.
MARCH 29, 1973
U.S. Troops Withdraw From Vietnam
The last U.S. combat troops left South Vietnam, marking the official end of direct U.S. military involvement in the Vietnam War. The U.S. had escalated its presence in 1965 when President Lyndon B. Johnson authorized Operation Rolling Thunder, an extensive bombing campaign. Mounting casualties, the war’s length, and reports of U.S. involvement in war crimes fueled domestic opposition. Facing widespread dissent, Johnson announced on March 31, 1968, that he would not seek reelection.
BOOKS
Gammo’s Barbershop Tales
Enjoy fictional short stories by Oklahoma native. Books available at Amazon and original stories free via podcast on Amazon Music, Anchor, Google Podcasts, Riverside and Spotify. www.FaceBook.com/ gammo7880/
New Book by Local Author
“Grace Garden: A Harvest of Life Lessons”, by Rod Giles, is one man’s testament to the spiritual significance of nature. These thirteen short lessons with followup questions create a journey of faith, growth, and the enduring power of God’s handiwork. Available on Amazon. Order today – it makes a great gift!
CARPET CLEANING
ALL PRO Carpet Cleaning
Senior and caregiver discounts. Carpet, furniture, rug cleaning. Pet odor removed and Teflon protectant available. Emergency water extraction. Residential and commercial services. Professional truck mount steam cleaning. Carpet repairs and restretching. Prompt, professional, quality service at a fair price. Certified, insured. Veteran owned and operated. Call Thomas Fink, owner/technician, for free estimate (918) 636-6303.
CEMETERY LOTS
2 Memorial Park Premium Lots
Located in Memorial Park Cemetery, Park View South, Section 49, Lot 91, Spaces 5 & 6. They are a bargain at $3,500 for the pair. Please contact Robert @ (918) 519-8303 or (918) 260-3070.
2 Plots in Memorial Park Cemetery
Selling 2 adjacent plots for $1,050 each, which currently sell for $4050 as a pair. Section 46, Lot 13, Spaces 3 & 4. Text Rob & Cathie (918) 724-2824 or email searcy101@gmail.com
3 Memorial Park Lots
Three lots in the Hillside East section of Memorial Park Cemetery. South end of the Cemetery, close to the road. Section 37, Lot 39, Spaces 3,4 and 6. Will sell all three for $3,000 in total. Text Andy at (918) 574-5893
Across from the Chapel – Memorial Park
Three plots across from the chapel in Memorial Park Cemetery.
Located in section 12 Sunset Garden, lot 221, space 1, 2 & 3. All three lots $4,050. Contact Jeff at (405) 595-6351 for more information. If no answer, please leave name and number.
Floral Haven Cemetery Plot
Veterans Field of Honor Extended. Lot 306 D Spaces 1 and 2. 2 plots,1 Vault and 2 opening and closing. $8,000. Call (918) 703-2384
Floral Haven Memorial Gardens
Four lots in Garden of Everlasting Life. Very easy to locate within the oldest area of Floral Haven. Lot 19B, Spaces 1-4. Will sell in pairs. Valued at $5,995 each and will sell for $2,500 each. Call (918) 260-8632.
Floral Haven/Veterans Field of Honor
Lot 15B, lawn crypt site #3 A/B. Double Depth Lawn Crypt and Bronze Companion Marker. Valued at $24,000 +. Selling price $15,000 (negotiable). Transfer fees (paid by buyer) $175. Call seller directly (918) 829-3068. Leave a message/I will return your call. Nonveterans allowed.
Good Location within Memorial Park
Two spaces available in Section 17, Lot 85, Spaces 1 & 2. Good location within Memorial Park. Easy access to driveway. Valued at $2,200 each – asking $1,000 each. Contact Lloyd at (918) 521-9555.
Low Prices for Memorial Park Lots
Regular price $1,870 each. Section 21, Lot 77A, spaces 1 & 6, both $2,000.
Section 21, Lot 23A, spaces 3 & 4, Lot 24A, spaces 3 & 4, two for $3,000, all four $5,500. Seller pays transfer fee. Contact Steven (636) 575-1469 or email steven1912@charter.net
Memorial Park Cemetery
6 plots, just off Memorial in section 6, lot 353. Plots 1,2,3,4,5,6. Will split. $2,000 each. Text (918) 694-9931 or email tresakeys1@gmail.com.
Memorial Park Companion Crypt
Memorial Park - Companion Crypt. Section 27, Unit 3, Row 23, Companion Crypt A. Current value - $10,925. Asking $9,750. Contact: johnholderman2@gmail.com.
Memorial Park – 4 Contiguous Plots
Four plots located in Section 15 near Lake of Enchantment. Will only sell as a group. $7,200. Leave message or text (936) 443-2344.
Memorial Park Garden of the Apostles
Four spaces in section 28, lot 111, spaces 1,2,7,8. Bronze only section. Current value $2,150 each. Will sell all four, or in pairs for $1,750 each. Call or text (918) 633-6138 with message ‘Memorial Park Lots’ and a call back number.
Memorial Park, Garden of the Christus
South of the chapel. Section 15, lot 260, plots 4, 5 and 6, in a row. Will sell separately or together. Note: this is a bronze-marker only section. $1,500 each. BTW Bob Wills is buried in this section! Call John (918) 446-1730
Memorial Park – Garden of the Prophets
Available: Five adjoining spaces, including two full-sized coffin crypts, located in picturesque Section 57, Lot 398; Spaces 1-4 and Lot 399; Space 4 near the recently added Bronze Angel statue. EXCEPTIONAL SAVINGS! $1,395 ($1,850 value) for each space and $699 ($950 value) for each crypt. Call/Text (714) 3137616; email paulbland2@yahoo.com
Memorial Park – Oakwood East Lots available in Oakwood East at Memorial Park. Section 29, Lot 108, Spaces 1,2,3. Trees in area of lots. Bronze or granite marker accepted. Priced to sell
at $1,300 each. Call (303) 814-2957 or (720) 480-5179 or email steveestel01@earthlink.net
Memorial Park Plots. Huge savings! Selling 4 burial plots at Memorial Park Cemetery in nice location. Will sell in pairs or all four. Spaces 1,2,7,8 in Lot 133 in Section 28. Only $1,250 each. Valued at $2,250 each. Call or text (918) 521-0869.
CLEANING
Live Beautifully! You Deserve It! Here at Moore Cleaning, we want your house to be beautiful. We have over 19 years experience, and references from our loyal customers. Also offering window cleaning and organizing. We customize our cleaning to meet your needs. Safely cleaning with masks and social distancing if preferred. Reasonable rates.Please call today to set up your appointment. Marybelle Moore (918) 671-5065. Marybellemoore111@gmail.com.
New Season Cleaning Service
New Season Cleaning Service offers residential housecleaning weekly or bi-weekly. Reasonable rates for a job well done. Accepting new customers!! Call Todd at (918) 630-0747. Visit www.newseasoncleaningservice.com or email newseasoncleaningservice@gmail. com.
Window Cleaning. Housecleaning. Window Cleaning – I make your windows shine no matter what condition they are in. Chandeliers, light fixtures and mirrors. House Cleaning – can do on regular basis, move-in or move-out, construction clean, also will do curio/china cabinets and special projects. Experienced in all areas including detail and organization. Reasonable rates and references. Call (539) 664-1986.
COMPUTER SERVICES
Does Technology Frustrate You?
Honest, patient, ethical help with your pc, modem, wifi, cell phone, email, streaming, camera, password recovery, etc. 30+ years of IT experience in Tulsa. Special rates for seniors. References available.Call or text Carmen Armstrong. (918) 688-7453.
DAYTIME CARE
Daytime Care For Older
Loved Ones
LIFE’s Adult Day Health offers convenient, affordable daytime care at three locations in Tulsa and Broken Arrow. For more information, call LIFE’s Adult Day Health at (918) 664-9000.
DRIVER SAFETY
AARP Smart Driver Course
Take the AARP Smart Driver Course and learn proven safe driving strategies plus possibly get a discount on your car insurance. Courses available in the Tulsa area. (866) 238-8355.aarp.org/ drive. Interested in becoming a volunteer instructor? aarp.org/auto/driver-safety/ volunteer.
ESTATE SALES
2MS Estate Sales...Tulsa’s Finest! Downsizing? Estate Liquidation? Let us take the worry away and maximize your return. No out of pocket expense. We specialize in senior transitions, with over 20 years in the senior housing market.
CLASSIFIEDS
My team includes realtors, moving company, senior housing and attorneys if needed. Please contact Michelle Reed (918) 691-5893 or Atulsa@aol.com also Facebook 2MSestatesalestulsa for a free consultation.
FINANCIAL INSURANCE
A New Medicare Plan!
Do you know about the new Medicare Supplement Birthday Rule? Each year, starting on your birthday, you have 60 days to shop and enroll into a different Medicare Supplement plan with no medical questions! Find out more by calling MedicarePrepare at (918) 420-9999. Our local agents can answer your questions and may be able to save you money on premiums.
Medicare Assistance Program (MAP) at LIFE Senior Services provides accurate information, counseling and assistance for Medicare beneficiaries, their representatives and persons soon to be eligible for Medicare. Call MAP at LIFE Senior Services (918) 664-9000 or toll-free at (866) 664-9009.
GARDEN/LAWN CARE
AAA Lawns & More
Total tree and lawn care. Leaf removal and snow removal. Specializing in reasonably priced tree removal or trimming any size tree. Fence repair and installation. Insured, honest, experienced and dependable. Veteran-owned. We are a small company with personal service. References available. FREE ESTIMATES. Call Larry. (918) 361-1299.
Garden Services
Flowerbed Design. Garden Installation – specializing in Butterfly & Earthkind gardens. Schedule garden maintenance. Weeding, mulching, annual color, Spring & Fall cleanup, hedge & shrub trimming, tree trimming, tree removal, stone pathways. Call Charles (918) 636-0298.
Kimble Davis Tree Service
Specializing in large tree removal and trimming. We also perform preventative tree maintenance and trimming for the health of all your trees. Please call for free estimate. (55’ bucket truck, chipper truck, crane). Call Kimble (918) 853-5383.
Mower Repair / Maintenance
All brands – Riders, ZTRs, Walk-behinds, UTVs / ATVs.
Top Quality work, ASE certified Mechanic. Pick-up and delivery available. Tulsa and surroundingcounties. Maintenance specials include pick-up and delivery 10 a.m. to 7 p.m. Call Scott (918) 519-3869.
New Season Lawn & Tree
Fall clean-up available. Mowing, trimming, leaf removal, hedge trimming, flower beds. Small tree trimming. We offer weekly, biweekly & year-round services. Best rates, senior discounts.Free Estimates. Accepting new customers!! Call Todd (918) 639-2262. Emailinfo@newseasonlawnandtree.com, and check us out at www.newseasonlawnandtree.com.
New Season Tree Masters
Specializing in tree removal and stump grinding. Tree trimming service available. Certified arborist on staff. Serving all of metro Tulsa with over 20 years’ experience.
CLASSIFIEDS
Fully insured. Free estimates. Contact us atinfo@newseasontreemasters.com or call Todd at (918) 934-4868. www.newseasontreemasters.com.
HOME REPAIR/REMODELING
Allen’s Handyman Services
of Tulsa
“Your Home Improvement and Repair Specialist.” 23 years serving Tulsa seniors. “One call can do it all.” 10% senior discount. Insured. All work guaranteed in writing. No pay until job is completed. Plumbing, drain cleaning, grab bars, electrical, carpentry, painting, seamless guttering installation/repair/cleaning. Dryer vent cleaning. Roof, tile and drywall repair. Wood siding/trim replacement. Deck repair, power washing, staining. Tree trimming. No job too small. Minimum charge for service. For free estimate, call Allen at (918) 630-0394.
Big C’s Plumbing Services
Your one-stop-plumbing shop! Call us and I guarantee you will never have to call another plumbing company. Licensed, bonded and insured for your protection... Call (918) 855-9216, tell us you saw us in the Vintage Newsmagazine and receive an automatic 10% discount. Call us now.
Bumgartner Plumbing
Licensed, with over 40 years of experience. Rates are low and based on the job, not the hour. No service call fee or travel time charge. Senior and caregiver discount. Plumbing service and repair our specialty. Honest, professional service you can count on. Lic. #82750. (918) 355-4747.
Doc J’s Heat and Air LLC
Upfront flat-rate pricing, expert techs who repair all HVAC brands, and install only dependable, quality equipment. Senior discounts! Call Doc J’s Heat & Air Tulsa at (918) 921-4240 today! www.docjsheatandair.com “Your Comfort is Our Business” Doc J.
DRYWALL & PAINTING
New to the Tulsa area! I specialize in drywall repairs, wood repairs, matching textures, painting interior/exterior. Insured and free estimates. Help us grow in the Tulsa community or in your community!! Call John at (918) 600-9129.
Eternal Way Construction
We can take your dreams and make them a reality. From foundation repair to roofing and EVERYTHING in between, we do remodeling, roofing, flooring, tile, carpet, drywall, painting, foundation repair, plumbing, electrical, and much more. Multiple crews for timely job starts. See our work on Facebook and Eternalwayconstruction.com. Wallace (918) 819-7719.
In a Jam? Services
Around the home repairs or replacements, inside and out. Fence Repair/ Replacement, Power Washing, Gutter Cleanout, Garage/Attic Cleanout, Haul-off, Leaf/Snow Removal, Staining/Painting, Drywall Patching/Replacement, Tile/ Flooring, Deck Repair, and much more! No job is too small. Have any questions, please give me a call. Joe Moody (918) 740-7209 INAJAMSERVICES77@gmail. com.
JC Restores, LLC
Christ centered remodeling and construction service. We do everything from full home renovations to new construction. All flooring (tile, carpet, wood, etc), fence/deck, bathroom and kitchen, drywall, paint, landscaping, wheelchair ramps. Whatever you need we will take care of it. Including prayer! Call for free estimate (918) 509-5407.
KMS Heating & Cooling
Locally owned since 1979, KMS is proud to be your new HVAC provider! Your comfort is our top priority, and our team of experienced technicians and staff are dedicated to providing you with prompt, reliable, and personalized service for all your residential and commercial HVAC needs. (918) 834-7000. www.kmshvac.com.
Same Day Services
Light Hauling or Moving – delivery- power washing-patio furniture-help you rearrange room furniture, lawn mowing/leaves/small paint jobs/fence staining/fence repair/ light construction/window cleaning. We are honest dependable. References. Call (918) 313-5230 estimates free.
Scrap Metal Haul Off
Free haul off/pick up of appliances such as washers, dryers, refrigerators, air conditioners, hot water tanks and any scrap metal. Call John at (918) 313-4405.
Thackeray & Sons
Painting and Repair
Call today for your free estimate! I’ve been making homes beautiful for over 30 years. Home repairs of all types. References available. Ask me about my “lifetime warranty” paint special. Mention this ad for a 10% discount! Call (918) 946-1209.
LEGAL
75 Years Experience in Oklahoma Courts
Frasier Law Firm is a full-service Tulsa firm with decades of experience in all Oklahoma courts. We handle all matters, including probate, wills and trusts, personal injury and negligence cases. We have estate planning specialists. Reach us at (918) 584-4724 or frasier@tulsa.com.
Full Service Estate
Planning Law Firm
Trusts, Wills, Gift and Tax Planning, Powers of Attorneys and more! With offices in Sand Springs and Tulsa. Discount to Veterans and Retired Teachers. Willing to meet you in your place for no extra charge! Call Penni of the Skillern Law Firm at (918) 805-2511. www.skillernlaw.com.
MOVERS
BISON MOVING TULSA
Family-owned local moving company, experienced with senior relocations. Packing, labor-only or full-service available, customized to your needs and budget. Competitive pricing; discounts available for veterans and first responders. Call us at (918) 800-4267 or visit our website at www.bisonmoving.com.
Tulsa Movers
Pianos, Office, Home. Load or Unload
Rental Trucks. Low Rates. Free Estimates. 10% discount off every move! Dependable Movers! Call (918) 836-3225
NOTARY
Notary Services Available
24/7 Notary available. Never closed. Will come to your home. Will go to hospitals, nursing homes, private homes as needed. Call Joanne at (918) 282-8230.
PERSONAL ASSISTANCE
AFFORDABLE ORGANIZING
Too busy to stay organized?
Overwhelmed? Return harmony to your home and life. We help with: Downsizing, relocating (pack & unpack), setting up home offices. Organizing one room or an entire house. Monthly maintenance. Disperse unwanted possessions. Seasonal transitioning. Call Pat at Organize to Harmonize: (918) 200-5991.
Home Health Services
Tulsa’s Affordable Home Care offers compassionate, quality home care services to individuals. We provide the following services: personal care, bathing and dressing, companionship, exercise, grocery shopping, laundry, light housekeeping, medication reminders, meal planning and preparation, oral and personal hygiene, respite care for family caregivers. Please call (918) 622-7820 and schedule a free consultation!!!
Ms. PAC Ma’am - SENIOR RELOCATION SPECIALIST
Need help packing or organizing? I can pack boxes for moving, downsizing, or decluttering. I can help organize rooms, closets, attics, or garages providing you more space. Flexible hours - day or evening. Decades of experience. Boxes/ bags provided upon request. References available. $25/hr - 2 hr minimum. Take that first step. Let’s talk. Call Jacki (918) 922-9558
WARSHAW GROUP, LLC
Putting Affairs in Order: something many of us don't like to think about, but deep down we understand its importance for the future well-being of loved ones. We help gather and coordinate documents/ information to better prepare you for working with your professionals. Strictly confidential. Bobbi Warshaw, MPH and Bob Warshaw, MBA. (918) 852-5302; bobbi.warshaw@att.net
PERSONAL SAFETY
Safety Grab Bar Supply and Installation
Including handicap accessories for Residential, Commercial, Decorative, Indoor/Outdoor, Stairways, Bathrooms, and more. Secure your space, whether existing, remodeling or new construction, we handle it all. Call before you fall! Free Estimates. Licensed & Insured with over 20 years experience. Grab Bars of Tulsa, (918) 619-7324.
PERSONAL SERVICES
Affordable Hairstyling In-Home or My Shop
With 37 years’ experience, I can help with all of your hairstyling needs. Men’s and women’s haircuts, specializing in seniors. I will come to your home or you can come to my shop. In-shop special: haircut $7 for first time customers only and perms for $50. Available Tuesday – Saturday. A Mane Event hairstyling, located near 11th and Yale at 937 South Canton. Call Mary Wilkinson at (918) 834-2686.
Extensive Senior Help
Senior Shenanigans. Your Girl Friday, 7 days a week. Rides, appointments, happenings, playmates, shopping, chores, errands. You name it. Flexible/ Affordable/ Reliable. I am passionate for seniors. Misti Jo (918) 994-2420 or (817) 559-3688.
Manicures and Pedicures Available I provide house calls for manicures and pedicures. Call or text Yvonne at (918) 289-4171.
Salon Retro
Hair care for men and women, specializing in senior clients. First time customers receive one of the following $17. Haircut style not included, or perm and one cut $52. Long hair special wrap extra style not included. Manicures $15, pedicures $25. Experienced hairdressers and nail tech. In shop services only. Come and see us at Midtown at Highland Plaza, 5661 East 41 Street (corner of 41st and Hudson). (918) 742-3440.
PET CARE
Dog Walker
The Woof Pack Tulsa:
Dependable dog walking services for your four-legged family in Tulsa. Helping you take care of your furry friends when you’re out! We offer dog walking and pet pop-ins. Insured. Call or text us at (918) 770-6699. Visit our website at www.thewoofpacktulsa.com.
Home Veterinary Care
Experience Tulsa’s most convenient veterinary service in the comfort of your own home. Our goal is to develop a personal relationship with each of our clients and patients. Contact us today to schedule your house call appointment. Call (918) 892-9382 or email DrFielstra@gmail.com or visit us at www.homevetcaretulsa.com.
REALTOR/REAL ESTATE
Office Space Available
Nice offices in a small office building located in a great south Tulsa location are available. Close to post office, medical facilities and bus service! Ideal for professional and high-tech uses! Rentals start at $200 per month! Call Ty at (918) 639-1248, feel free to leave a voice mail!
Mature Transitions of Tulsa
Certified housing professional (CSHP), Senior Home Coach helping Seniors age in the right place. I educate, empower, and equip seniors and/or their adult children to provide a one source solution for their Transitions fears. When it no longer becomes safe to live at home, I help find the right place, downsize, declutter, pack move, resettle, do the estate sale/ liquidation and sell the family home. Call (918) 605-1480 today for your FREE consultation. Overjoyed NOT Overwhelmed!!!
Seniors (50+)
SOCIAL
We are a fun-loving group of seniors over 50. We meet every Thursday, 11:00 a.m. –3:30 p.m. at the Golden Corral, 8144 East 21st Street. We eat at 11:00, have a short meeting and then play cards. Join us for great fun and fellowship. Questions, call Linda at (918) 955-9180.
TAXES
Does Tax Time Stress You?
Let me prepare them for you! I’ve offered tax preparation services to individuals and businesses for 43 years and I love relieving people of their “tax time” stress. Come and get professional service with a personal touch. By appointment only. Call CJ’s at (918) 664-8990. (48th and Sheridan area). Senior Discounts.
TRANSPORTATION
My Driver Transportation Service
Let me do the driving. To and from work, airport, shopping, errands, post office, appointments. Also, LIFT VAN transportation available. Able to assist getting to and from bed. Senior sitting. Also, small breed dog boarding. 20 years experience. CLEET certified and licensed. References. Member, Better Business Bureau. (918) 491-9929.
PREMIUM SENIOR TRANSPORT NOW AVAILABLE
Entrusted Transport provides nonemergency medical & senior transportation services throughout Oklahoma. Our drivers are courteous & highly professional. We assist riders all the way to check-in at your appointment OR to home, just like family would! Wheelchair vehicles available. Call (918) 290-3400, Schedule rides any date & time. EntrustedTransport.com.
VOLUNTEER
JUST DO IT!
If you’ve been looking for a way you can make a difference, consider joining the Millennium Hospice team as a volunteer. Caregiver relief is so important during this difficult time.Volunteers provide that by sitting with patients for an hour or so. Training is provided. (918) 493-6555.
Volunteer for LIFE
Discover the variety of volunteer opportunities that LIFE Senior Services has to offer. Whether you want to volunteer within the organization or with one of our local non-profit or public agencies, we can find the best fit for you. (918) 664-9000.
Vintage Friends
MARCH ANSWERS
local Medicare Advantage plan
BONUS CONTENT
Ingredients:
• 1 cup fresh or frozen pitted dark cherries, chopped
• 2 tablespoons chopped fresh basil
• 1 tablespoon finely chopped green pepper
• 1 teaspoon lemon juice
Northwest
Cherry Salsa
Courtesy of Taste of Home
• ¼ teaspoon Worcestershire sauce
• ¼ teaspoon grated lemon zest
• ⅛ teaspoon salt
• Dash hot pepper sauce
Instructions:
1. Combine all ingredients; refrigerate at least 1 hour.
2. Serve as a condiment with chicken, turkey, or pork.
Fabulous Flavors
Ingredients:
• 12 ounces cooked chicken breast, chopped
• ½ cup sliced celery
• ¼ cup sliced green onions
• ¼ cup light mayonnaise
Cherry Chicken Lettuce Wraps
Recipe courtesy of EatingWell Test Kitchen Makes 4 servings
• ¼ cup plain fat-free Greek yogurt
• 2 tablespoons snipped fresh lemon balm or lemon thyme
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 8 butterhead lettuce leaves
• 1 cup quartered fresh dark sweet cherries
• ¼ cup sliced or slivered almonds, toasted
Instructions:
1. In a medium bowl combine the cooked chicken breast, celery, green onions, mayonnaise, Greek yogurt, lemon balm, salt, and pepper. Spoon chicken mixture onto lettuce leaves. Top with cherries and almonds.
2. To toast almonds: spread them in a shallow baking pan lined with parchment paper. Bake in a 350 F oven for 5 to 10 minutes or until golden, shaking the pan once or twice.
Medicare Made Easy /
Income-Related Monthly Adjusted Amount (IRMAA)
The Medicare Income-Related Monthly Adjustment Amount (IRMAA) is an amount you may pay in addition to your Part B or Part D premium if your income is above a certain level. The Social Security Administration (SSA) sets four income brackets that determine your (or you and your spouse’s) IRMAA. SSA determines if you owe an IRMAA based on the income you reported on your IRS tax return two years prior, meaning two years before the year that you start paying IRMAA. The income that counts is the adjusted gross income you reported plus other forms of tax-exempt income.
If you experience a life-changing event that lowers your income or believe SSA used incorrect information, you can request a reconsideration by submitting Form SSA-561-U2. Mail or fax your request to the address listed on the form.
Life-changing events that may qualify for an IRMAA reduction include the death of a spouse, marriage, divorce, annulment, a settlement from a current employer due to company closure or bankruptcy, and a significant decrease in income.
If you are expected to pay IRMAA, SSA will notify you that you have a higher Part B premium.
By Dee Duren, Managing Editor
Heel Stretches
Non-Weight Bearing Heel Cord Stretch
Stretches the Achilles tendon. Do this exercise in the morning before getting out of bed.
1. Sit with one leg bent and the other straight.
2. Use a towel, yoga strap, or belt from a robe around the ball of your foot to pull your foot toward the knee.
3. Hold for 30 seconds. Repeat 5 times on each heel.
Weight-Bearing Heel Cord Stretch
Do this exercise in the afternoon or evening.
1. Stand about arm’s distance away from a wall with palms resting against the wall as if you were doing wall push-ups.
2. Bend one knee and bring it toward the wall with your foot flat and toes pointed straight ahead. Keep the back leg straight.
3. Slowly move your hips forward, keeping the back leg straight and keeping that foot flat until you first feel a stretch.
4. Hold for 30 seconds. Repeat 5 times on each leg.
1 2 3 4 5
Toe Raise, Point, and Curl
This will strengthen all parts of your feet and toes.
1. Sit on a chair, keeping your feet flat and back straight.
2. Raise your heels until only the balls of your feet and toes are touching the floor. Hold this position for 5 seconds.
3. Point your toes down, with the tips of your big and second toes touching the floor. Hold this position for 5 seconds.
4. Raising your heels off the ground, curl your toes inwards, so only the tips of your toes are touching the floor. Hold this position for 5 seconds.
5. Repeat each position 10 times.
Toe Extension
This is particularly useful in preventing or treating plantar fasciitis, a condition that causes heel pain when walking.
1. Sit up straight on a chair with your feet flat on the floor.
2. Cross your right leg over your left leg letting your right foot rest on your left thigh.
3. Pull your right toes towards the right shin, making sure you feel a stretch in the bottom of the foot.
4. Hold the stretch for 10 seconds while massaging the arch of your foot.
5. Repeat 10 times before switching to the other foot and repeating.
Foot Roll
This also helps relieve plantar fasciitis pain. It also serves as a good massage for the bottom of your feet. You can use a frozen water bottle, a golf ball, or a lacrosse ball.
1. Sit up straight on a chair with feet flat on the floor.
2. Place your bottle or ball on the floor next to your feet.
3. Put one foot on the bottle or ball and roll it around slowly, massaging the bottom of your foot.
4. Continue for 2 minutes, then switch to the other foot.
6
Ankle Alphabet
This helps strengthen the four major muscles in your lower leg.
1. Sit up straight on a chair with feet flat on the floor.
2. Extend your left leg in front of you with toes pointed toward the ceiling.
3. Using your big toe, draw the letters of the alphabet.
