Need some ideas to keep aerobically active?
*US Dept. of Health and Human Services Physical Activity Guidelines for Americans 2nd edition
RetroFit is a moderate-paced, low-impact class designed for people who are comfortable with basic choreography. Focus is on simple movements. This is a great starting class for all ages, beginners, and members coming back from rehab injuries. Joins us on Mondays @ 8:30 in the Cordata Gym.
Cognitive Health, the ability to think, learn, and remember, is an important component of brain health:
5 Things to Focus on for Maintaining Cognitive Health:
Physical Activity
Studies link ongoing Physical Activity with benefits to the brain. In one study, exercise stimulated the human brain’s ability to maintain old network connections and make new ones that are vital to cognitive health. Other studies have shown that exercise increased the size of the brain structure important to memory and learning.
Keep Your Mind Active
Keeping intellectually engaged has been found to show benefit to the brain. People who engage in meaningful activities, like volunteering or hobbies, say they feel happier and healthier. Learning new skills may improve your thinking ability as well. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.
Formal cognitive training also seems to have benefits. In the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial, healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training. The sessions improved participants’ mental skills in the area in which they were trained. Most of these improvements persisted 10 years after the training was completed!
Bellingham Athletic Club offers a wide range of exercise and aquatics classes. During the month of May, we will be highlighting specific exercise and aquatic classes designed for adults who want to continue enjoying an active and spirited lifestyle. Join us and experience the difference!!!
May 5-11
Zumba Gold…Cordata with Celine
This class takes the popular Latin dance-inspired workout of Zumba and makes it accessible for seniors, beginners or others needing modifications in their exercise routine. Zumba Gold builds cardiovascular health by challenging the heart and working the muscles of the hips, legs, and arms with dance moves. Wednesdays @ 8:30 am in the Cordata Gym.
RetroFit…Cordata with Theresa/Lesley
A moderate-paced, low-impact class designed for people who are comfortable with basic choreography. Focus is on simple movements. This is a great starting class for all ages, beginners, and members coming back from rehab injuries. Mondays @ 8:30 in the Cordata Gym.
May 12-18
Strong & Stable…Downtown and Cordata with Lesley
Every class features exercises that increase balance, mobility, and strength in order for you to continue enjoying an active and fulfilling lifestyle. Mondays & Wednesdays @ 8:30 am Downtown. Fridays @ 8:30 in the Cordata Gym.
Strength & Stretch…Downtown with Lesley
This class is for any fitness level. The focus is on a combination of body weight exercises, bands, and other tools to challenge your strength and full body stretching to complement your training program. Tuesdays @ 8:30 am Downtown.
May 19-25
Aqua Aerobics / Aqua Zumba…Cordata with Jill/Toni/Carrie/Cindy/Myra/Lynn/Gayle
Get a great cardio low-impact workout in the water! Great for all abilities and fitness levels. Looking for a water aerobics class with a twist? Try out Aqua Zumba! It is a fast-paced, body-toning water workout that combines the rhythm of a traditional Zumba class with the increased resistance in the pool. Check Pool Schedule for days/times.
May 26-31
Pilates/Yoga…Cordata with Jen/Michal/Freddie/Elena/Lesley
This class is designed to work your powerhouse muscles – abs, lower back, thighs, and buttocks. The discipline emphasizes correct form to help develop strength, flexibility, muscular endurance, coordination, balance, & good posture. Designed for all levels. Check Group Exercise Schedule for days/times
It’s been a cold February, but hopefully, now we’ve seen the end of the snow. It’s time to get the garden ready for early blooms and a summer of beauty. Here are some quick tips to get your garden growing.
– Check your tools. It’s a good time to clean and sharpen your tools if needed. Store them in an organized and safe place.
– Clean up the garden. Weeds and bugs have been waiting for Spring just as much as you have. Clear them out of the garden now before they have a chance to spread their seeds.
– Get rid of leaves and debris. Rake up Winter’s leftover leaves and mulch.
– Improve the soil. Your dirt will benefit from some added nutrients. If you’re not sure what’s best, reach out to any of our local garden stores for information.
– Prune bushes and shrubs. It’s a good time to cut back new growth before it starts to bloom. If you wait too long, the deer will do it for you.
– Add som e quick and easy color. Once the soil is ready, plant bulbs and perennials to brighten the yard.
– Raise the beds. Bending over while working can wreak havoc on your back and muscles. Consider raised beds this year. You can find them already built, or ready to build kits in local stores.
– Pay it forward. Do you have a neighbor or loved one who isn’t able to tend to their garden this year? They will appreciate the help. (Hint: They might like a raised bed, too).
– Find some help. Whatcom County has a lot of skilled landscapers. Get someone out to help with the heavy stuff or to get rid of everything you just pruned and raked.
– Be mindful. We work hard to stay in shape all year long to stay flexible, strong and healthy. It’s easy to be eager in your clean-up and underestimate your garden’s challenges. Be mindful of your body position when lifting, digging and stretching. Ask a trainer at one of the Clubs for the right ways to lift before you start, or you may be getting similar advice from your chiropractor or physical therapist.
– Take a break. Rome wasn’t built in a day and your garden doesn’t have to get ready in one either. Remember to take regular breaks, drink lots of water and stretch your muscles periodically through the day. Your body will thank you.
March is a great time to enjoy the longer days, a little more sunshine and the Spring colors from the garden. Spending some time cleaning up your garden today will give you months of pleasure during the summer.
Susie Landsem
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
We had a little set-back in the kitchen the other day – a clogged drain. What a nuisance, particularly for my husband who took it upon himself to clean it (thank you, Doug). Hot water didn’t work and the sink started backing up with more water. He put a bucket under the drain pipe and opened it up to clear the clog. Just going to say, it was not a pleasant sight. After he put it back together again, the drain ran smoothly. Yea for my handyman.
This experience got me to thinking on ways to avoid this issue again. Here are some ideas for sink maintenance and clog prevention in the kitchen and bathroom.
Avoid the problem in the first place
1) Make sure grease and oil don’t go down the drain. Wipe out any grease or fats from your pans before cleaning them in the sink.
2) Use a strainer to stop bits of food and debris from going down the drain. This goes for bathroom drains, too, catching hair and soap before they go down the drain. Clean the strainer regularly.
3) Don’t put anything fibrous down the disposal. Things like banana and citrus fruit peels, celery, potato peels are examples of food that the disposal can’t handle. My Plumber said to avoid egg shells and coffee grounds, too.
4) Always run water while using the disposal.
When clogs happen, avoid harsh chemicals and products.
1) Pour boiling hot water down the drain. A few pots may break down the clog. If you have pvc pipes, this is not a good strategy. The pipes are plastic and the boiling hot water may cause the connections to loosen.
2) Baking soda and vinegar can work as effective solvents. Pour ½ cup baking soda down the drain. If you have a double sink, plug one of the drains. Then put ½ cup of vinegar down over the baking soda. There will be bubbles, like your school volcano experiment. Cover the drain and let sit for ½ hour to dissolve the clog. Run hot water to rinse and hopefully this will clear the clog.
3) Remove the pea trap in the drain. This is a more complicated process and certainly doable by someone who’s handy around the house. Turn off the water, place a bucket under the drain, and unscrew the pipe. The drain should be clear and the backed up water in the sink will clear into the bucket. Clear the plug, wash the pipe thoroughly and put the drain back together. It’s a good idea to run hot water through the pipes again to clear any remaining residue.
If these steps haven’t worked, more options are to use a plunger made for sinks, a plumber’s snake or call a plumber.
Prevention and regular maintenance are the best tactics to take, and what we’ll be doing in the future!
Susie Landsem
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
Here we are, January 2019. The holidays have been wrapped up and put away, thank you cards written. The days are short, the weather is dreary and it’s easy to get a little down. Here are a few ways to beat the post-holiday blues.
– Plan for something fun. Plan a party or short get-away. Looking forward to an event is a proactive way to stay focused on a bright future.
– Add something positive to your day. Make a date with your friends or try a new healthy recipe with spices or vegetables you haven’t used.
– Be realistic with goals. January is often the beginning of ambitious goals like losing weight, going to the gym more, cutting out sugar. While these are great targets, taking small steps is often the most successful way to achieving them. Add one or two workouts to your regular weekly gym schedule. Skip sweets after dinner. Set up a realistic weight loss plan and celebrate the small wins.
– Change it up. Mix up the day by trying something different from the “usual”. Order a new coffee drink, take a different route to work or sign up for a new class. Learning something new forces your brain to engage and stimulates your creativity for adapting to the new situation.
– Stay in touch with your friends. Did you miss seeing some of your friends over the holidays? Give them a call and schedule a meet-up or invite them to your home.
– Find some humor. Laughing is fun and it’s good for you. There are lots of stand-up comedy shows on the internet and premium streaming channels.
Having an especially blue day? Here’?s one scenario; call a friend and make plans to go on a walk that ends up at the Upfront Theater for a comedy show. It won’t take too long for you to start feeling cheerier.
It’s normal to feel let down after the busy holidays. Embrace the downtime and February will be
here before you know it.
Susie Landsem
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
Staying in touch with family and friends that live far away can be tough. It’s more noticeable during the holidays. Here are some ideas for you and your family to stay connected even when miles separate you.
| Video | Schedule video calls using Facetime and Skype. While you’re “together” online, share a family tradition like stringing popcorn or hanging lights. This can be a good time to start a long distance tradition. |
| Phone | Make time for a phone call. Put the call on speaker so everyone can talk together. |
| Pictures |
Sharing pictures is a great way to keep up to date. Here are a few ways to do this;
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| Books |
Hallmark makes recordable storybooks with voice capture technology. The book records the voice of the person who is reading the story. It’s an ideal way for Grandparents to “read” stories to their grandchildren when they can’t be together. Did you just read a great book? Send it to a friend, or share an e-book online. Then you can discuss it over Skype. |
| Snail Mail |
Everyone loves getting letters in the mail; make them even more special with real handwriting. Send care packages with pictures, notes, and a few treats. It will make anyone who is separated from their family feel loved. |
Our armed forces who spend holidays away from their families deserve connection, too. Think about sending books, treats, and letters to those who are protecting our freedom. There are several organizations who help. The USO is a good place to start.
Do you have more time and energy to share? Food banks can always use an extra pair of hands. The Volunteer Center of Whatcom County has many opportunities for helpers.
I hope you can stay in touch with the ones you love, and have a wonderful holiday season.
Susie Landsem
contact@aginginplacebydesign.com
Susie provides design and building solutions for people who want stay in their homes safe and independent.
The beautiful colors of October have passed into the windy month of November. Here are some winter safety recommendations for you and your family living in homes and apartments.
Are you an evening or morning walker? Wear something reflective or carry a flashlight. This goes for bike riders, skateboarders and strollers. My husband and I wear headlamps because we have a dog and need to see where he’s left his packages. Stay on sidewalks whenever possible.
Morning drivers – clear your windows (all of them) before pulling out into traffic. I know it can take a few more minutes but it will also save you from accidents. Buy a window scraper to make it easy. However, if you find yourself in a pinch, using the edge of an old debit/credit card can be an effective way to scrape frost off of your windshield.
Keep the front entry of your home clear. Rain, leaves and the dark can make entries hazardous. Be sure potential obstacles are removed or easily seen. While you’re at it, check the outdoor lights to make sure they’re working and powerful enough to be useful.
Consider a landline. November is infamous for power outages and you don’t want to be caught without a phone in case of emergencies. Generally, landlines work even if the power is out. Contact your service provider to confirm that this is true for you. Extra battery packs for your cell phones are good to have on hand. External battery packs can charge a phone up to 2 – 4 times, depending on the battery and your particular phone.
The holidays are a busy time for everyone, especially the event hosts. Keep your home safe for all ages with these tips:
Look for tripping hazards. Here’s what to look for:
Daylight savings time is my reminder to prepare our home for winter. Use these to improve the safety of your home. Remember, safety is no accident.
Susie Landsem
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
