Month: January 2023


The #1 Exercise to do as you get older = Squats

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If you only have time for one exercise, fitness experts say, do this one.

As you age, you naturally lose muscle mass, so it’s important to strength train to stay strong and to keep your muscles moving. You should ideally work all of your major muscles at least twice a week. But, if you only have time for one exercise, you’ll be getting your best bang for your buck by doing a set of squats. 

Squats work out your back, abdomen, hips, thighs and calves and doing a set of 10 or more if you can, will increase your chance of strengthening these areas.  

” When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, yep, it’s a squat. If you don’t do them well, it affects the way you live.” (Eric Daw – Personal Trainer)


Foods to Help Your Acid Reflux and Heartburn

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The meal may be over, but for some the memory lingers on. And not in a good way. Heartburn, chest pain, belching, coughing, regurgitation — it’s all part of the unpleasant picture for those with acid reflux. In fact, 20 percent of adults have chronic acid reflux, known as gastroesophageal reflux disease (or GERD), a condition caused by the flow of contents from the stomach upward into the esophagus.

Here are foods that can help your acid reflux and heartburn:

  1. Oatmeal
  2. Bananas
  3. Salad Greens
  4. Yogurt
  5. Ginger Tea
  6. Salmon
  7. Watermelon
  8. Sweet Potatoes

More ways to avoid heartburn

Sometimes it is not just what you eat, but how you eat. Check out these tips for taming those searing symptoms.

  1. Maintain a healthy weight
  2. Don’t slouch when eating
  3. Avoid overeating and eat slowly
  4. Avoid tight fitting clothes
  5. Work out wisely

Adjusting your diet may play a key role in managing the symptoms of GERD. Moderation is key. Instead, identify your trigger, then try to limit that.” Experts say you can uncover your specific triggers by paying close attention to how your body reacts to what you’re eating. (Keeping a food diary can help.)


Wausau Prevention Program beginning in February

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“The number of older adult falls occurring annually throughout Wisconsin and even within Marathon County are incredibly high. And we know that Wisconsin ranks #1 in deaths related to falls as well. 

Aspirus Health, ADRC of Central Wisconsin, and the SAFER Fire Department have collaborated to offer the Stepping On program beginning in February. 

Stepping On is a fall prevention program that addresses the top reasons for falls. 

The program focuses on the following: 

  • Strength and balance exercises (Guest speaker: Physical Therapist) 
  • Medication and their fall risk (Guest Speaker: Pharmacist) 
  • Vision (Guest Speaker: Optometrist) 
  • In-home and community safety (Guest Speaker: Police & Fire)

Please take a look at the attached flyer for more information. This program is FREE