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National Institute of Health
Reno Mall Walking for Seniors
The National Institute of Health is kicking off the Go4Life campaign in September to encourage aging adults to get up and get moving to improve their health. The Go4Life campaign, in its third year, is encouraging seniors to Move More, focusing on helping older adults move a little more, work a little harder, and try to fit in four types of daily exercise to improve health outcomes. They include:
Additionally, the Go4Life campaign has suggestions and tips on how to get started to improve nutrition, physical activity and safety.
The Center for Healthy Aging is jumping onboard encouraging people to walk at Meadowood Mall. The program is free for people 50- years of age and over with the first taking place August 23, from 9-10 a.m. The class will be held every Wednesday.
“Snacks and water will be provided at the walk to make sure everyone stays hydrated and healthy,” explained organizer Michelle Perry. Studies have shown that seniors who walk have higher recovery rates, lower risk of falling, and a lower chance of incurring a mental illness.
Walking helps improve all four area’s of physical fitness recommended in the Go4Life campaign. Walkers gain endurance and strength in muscle, better balance and flexibility, improved breathing and heart rate. According to the Mayo Clinic, a daily brisk walk can help you live a healthier life by:
Maintaining a healthy weight;
Preventing or managing various conditions, including heart disease, high blood pressure and type 2 diabetes;
Strengthening your bones and muscles;
Improving your mood;
Improving your balance and coordination.
The faster, farther and more frequently you walk, the greater the benefits.
The Center is also looking for volunteers in the Reno/Sparks area to come together and start guided walks across Washoe County. People interested in participating in the class or volunteering can contact Michelle by calling 775-384-4324 or writing to michellevipwellness@ gmail.com.
ENDURANCE: Endurance, or aerobic, activities increase your breathing and heart rate. These activities help keep you healthy, improve your fitness, and help you do the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also delay or prevent many diseases that are common in older adults such as diabetes, heart disease, and osteoporosis.
STRENGTH: To strengthen your muscles, you need to lift or push weight. Even very small changes in muscle strength can make a real difference in function. Stronger muscles can make it easier to do everyday things like get up from a chair, climb stairs, carry groceries, open jars, and even play with your grandchildren. Lower-body strength exercises also will improve your balance.
BALANCE: Each year, more than 2 million older Americans go to the emergency room because of fall-related injuries. Balance exercises can help prevent falls and avoid the disability that may result from falling.
FLEXIBILITY: Flexibility, or stretching exercises give you more freedom of movement for your physical activities and for everyday activities such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility, but they will not improve your strength or endurance. Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.