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


You’re not a fan of flossing

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Do you roll your eyes when your dentist tells you to floss? You may want to give it a whirl. “Poor oral hygiene can lead to the buildup of bacteria in the mouth, leading to inflammation of the gums [gingivitis], which if left untreated can lead to a chronic infection called periodontitis,” says Hara. A 2022 study found that poor periodontal health and tooth loss appear to increase the risk of both cognitive decline and dementia. 

“Bacteria and the inflammatory mediators can make their way from the mouth into the bloodstream and into the brain,” says Hara. Additional research found that people missing many teeth have a 48 percent higher risk of cognitive impairment and a 28 percent higher risk of dementia.

The American Dental Association recommends brushing your teeth twice per day with a fluoride toothpaste for two minutes per session, flossing daily, limiting sugary beverages and snacks, and keeping up with dentist appointments.


Cold Weather Safety for Older Adults

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If you are like most people, you feel cold every now and then during the winter. What you may not know is that just being really cold can make you very sick.

Older adults can lose body heat fast—faster than when they were young. Changes in your body that come with aging can make it harder for you to be aware of getting cold. A big chill can turn into a dangerous problem before an older person even knows what’s happening.

Here are some tips for keeping warm while you’re inside:

  • Set your heat to at least 68–70°F. To save on heating bills, close off rooms you are not using. Close the vents and shut the doors in these rooms, and keep the basement door closed. Place a rolled towel in front of all doors to keep out drafts.
  • Make sure your house isn’t losing heat through windows. Keep your blinds and curtains closed. If you have gaps around the windows, try using weather stripping or caulk to keep the cold air out.
  • Dress warmly on cold days even if you are staying in the house. Throw a blanket over your legs. Wear socks and slippers.
  • When you go to sleep, wear long underwear under your pajamas, and use extra covers. Wear a cap or hat.
  • Make sure you eat enough food to keep up your weight. If you don’t eat well, you might have less fat under your skin. Body fat helps you to stay warm.
  • Drink alcohol moderately, if at all. Alcoholic drinks can make you lose body heat.
  • Ask family or friends to check on you during cold weather. If a power outage leaves you without heat, try to stay with a relative or friend.