Archive for September, 2018

Staying Active—Go4Life Month

Thursday, September 27th, 2018

Did you know September is Go4Life month? Go4Life month is, “an exercise and physical activity campaign from the National Institute on Aging at NIH…designed to help you fit exercise and physical activity into your daily life.” Inspired by Go4Life month, we’d like to share with you some of our tips for getting into (and sticking with) a regular exercise and physical activity regimen. Below are 4 common reasons people often don’t get enough physical activity, and how you can combat them. As always, you should consult a doctor before engaging in a new exercise program, especially if you have any health concerns or medical conditions.

1. Always Feeling Too Busy
Do you always feel like you have too much going on? Like you don’t have time to be physically active? Instead of trying to fit in longer exercise and physical activity periods, try working in smaller periods of activity or working physical activity into your already scheduled activities.

Short exercise intervals have many of the same benefits as longer intervals.

Exercising as little as 10-minutes at a time has real health benefits. Try to set aside a few 10-minute intervals throughout the day to exercise. To get the maximum benefits for your body, try varying your exercises throughout the day. For instance, take a brisk walk in the morning and then do some body weight strength training in the afternoon. In the evening you could do some balancing exercises and a few good stretches for flexibility before bedtime. If you still find yourself unable to squeeze in dedicated exercise time work with the time you do have. If you have only a few minutes, use that time to exercise.

In addition to exercise, recent studies show we also need to be more physically active throughout the day. Being inactive for lengthy periods risk the potential to undo many of exercise’s benefits and can contribute to heart disease, high blood pressure, obesity, increased risk of falls, and feelings of depression and anxiety. There are many ways to get more physical activity into your daily life without disrupting your regular activities. Here are some to try:

Remember to move throughout the day.

• Take the stairs instead of the escalator or take the escalator instead of the elevator and try to walk at least a few steps if you’re able to do so safely.
• Clean your house
• Set yourself an alarm to get up and move for at least 3 minutes every 30 minutes, or at least 5 minutes every hour.
• Walk or bike ride to your errands or to work when possible.
• Have walking meetings and walking lunches at work.
• When meeting with friends and family, center things around some kind of physical activity, you’ll be a great amount of physical activity while you create wonderful memories.
• If you need to spend long periods of time sitting consider investing in a foot/hand elliptical machine that will keep you physically engaged while you sit

2. Motivation
Whether it’s lack of interest or physical limits getting in the way, it’s not always easy to be motivated to exercise or be more active. There are, however, several ways you can work around this and increase your motivation and your physical activity.

Do What You Find Fun
Not into running? Try recreational swimming. Tennis doesn’t interest you? Sign up for some dancing lessons. You love team sports? Why not look into local baseball, basketball, and bowling leagues?

If you haven’t found an activity or exercise yet that really engages you, don’t give up! Keep trying new activities until you find the one that fits your needs and desires. Maybe your local park or community college has a tai chi or yoga class, you could start a neighborhood team sports or running league, and the internet is a great place to search for local groups looking to meetup for a variety of activities for all ages and abilities. And while you’re trying new things and finding the right activity for you you’ll be doing yourself a double-service—learning and trying new things keeps your body and brain active!

Having an exercise-buddy is a great way to stay motivated!

Use the Buddy System
Exercising alone can be hard. That’s where having an exercise friend(s) can come in handy! There are a variety of ways to make sure you have the social motivation to exercise—you can have a regular meeting with a friend to exercise together, you can join a local league or group of exercisers, or you can sign up for a fitness class that gives you a standing commitment each week.

If you prefer to exercise alone, but still need the motivation of a friend, that’s no problem! Having an exercise partner to motivate you can be as simple as checking in with each other on a regular basis to make sure you’re meeting your exercise and activity goals. The best part about the “buddy system” is it not only motivates you, it motivates both of you.

Set a Reminder
For many people, getting into an exercise and activity routine is as simple as scheduling it. Download a fitness tracker on your phone or print an exercise calendar from online (you’ll find hundreds for free if you search “exercise calendar” or “fitness calendar”). Decide what activities or exercise you’ll do on which days and log them. Finally, set yourself reminders or put your calendar in a place where you’ll see it often. You’ll be surprised at how much more active you become!

3. Safety
It’s always important to be safe when being active. Whether you’re in perfect health, recovering from a setback, or dealing with a chronic condition, it’s crucial to be safe while still being active. Here are a few tips to keep you safe while you stay active:

Don’t Push Too Hard, Too Fast
If you’re new to exercise or if you’re coming back to an exercise regimen after a break, take it slow and be careful. Working out too vigorously can cause injury and further derail your fitness plans.

Listen to Your Body
Exercise is about finding the appropriate level of activity for your body, not pushing yourself to an extreme. Speak with a medical profession to talk about what activities are appropriate for you. Track improvements in your health and fitness and use those to judge whether or not your exercise and physical activity is too much. And if you’re experiencing pain due to your exercise routine stop and seek advice from a health professional.

Paying attention will keep your activity goals on track.

Be Aware of Your Surroundings 
Whether you’re inside or outside, make sure you pay attention to your surroundings as you’re staying active. Check the weather before you go outside and pay attention to changes in weather, insect activity, and pollen levels.

If you’ll be going outside, know the route you plan to take and how long you’ll be gone. If you’re going alone tell someone else your plans (or carry a cell phone) so they can be alerted if you need to call for help. And if the weather is cold make sure to wear layers—sweat cools off a body rapidly and can chill you after your body cools down from exercising. Watch out for cracks in pavement, fallen branches, or holes that could trip you or cause you to lose your footing. If you’re exercising indoors make sure you clear enough space for the activity you’ll be doing. Clean small objects off the floor you may trip over, and don’t exercise near furniture.

4. Expense
Money is a common concern and many people don’t have the money (or desire) to buy exercise equipment. They can’t afford monthly gym passes and may think they “can’t afford” to exercise. In reality, though, anyone can exercise, regardless of income! You may not be able to sign up for a membership at a fancy new gym, but there are ways to exercise and be active within any budget, including these:

Small free weights or dumbbells (like those above) are usually relatively inexpensive. You can also fill an empty water bottle or milk jug with water, sand, or pebbles for a free, adjustable weight!

Use Your Body
The freest and most available exercise equipment is your own body. You can take a walk or a run, practice yoga or tai chi, or strength train using your own body weight (think push-ups, squats, etc.). Of course, if you have equipment already, like a bicycle, go for a bike ride, or engage in other sports. If going outside isn’t a good option, walk around your house or engage in an activity like mall walking.

Cheaper Alternatives to Fancy Equipment
Another alternative is to look for cheaper equipment. Jumping rope is a very effective workout for your whole body, and jump ropes can be purchased for only a few dollars. You can also look at local used sporting goods stores and thrift stores or the web for used exercise equipment. You can even make your own weights out of soup cans and water bottles!

Less Expensive Ways to Learn
Check your local offices on aging, senior centers, and libraries to see what, if any, fitness programs they may provide and if any are available for free. If you have health insurance or Medicare check with your provider to see if you’re eligible for any free or reduced-cost gym memberships, fitness programs, or other health initiatives.

Other low-cost ways to learn an exercise are buying a fitness DVD or book, or checking one out from your local library. You can also look at websites like YouTube, which carries hundreds of fitness and exercise videos in a wide range of activities for people of all abilities, for free.

Get Going!
Increasing your physical activity and exercise isn’t always easy. There can be obstacles or setbacks, but the he benefits of physical activity and exercise are numerous: increased fitness and well-being, relief and improvement of many chronic conditions, improved mental health, social engagement, and beyond! Thank you for reading, now take a break from all this reading and get moving!

To find your local Area Office on Aging, call the toll-free number at: 1-877-222-3737

National Preparedness Month: Planning Ahead for Disaster…And Staying Safe Because of It!

Thursday, September 13th, 2018

As the last days of a warm and sticky New Jersey summer fade into a cooler fall, we are reminded of all the lovely seasonal changes—the bright green leaves turn to flame-like colors before browning and falling, the lighter summer clothes are changed out for warmer seasonal wear (aka “sweater weather”) and we finally turn off our air-conditioners and hope for a few weeks of respite before we turn on our heaters. We also, however, remember the less happily anticipated changes—the leaves to rake and the gutters to clean, the coming chillier months, and, of course, hurricane season followed by blizzards, ice, and sub-freezing temperatures.

While New Jerseyans across the state deal with rain and flooding from tropical storm Gordon and wait to see what Hurricane Florence will bring, now is the perfect time to think about our disaster preparedness. All too often we put off thinking about disaster preparedness until the danger is at our doorstep in the form of a storm, fire or flood. But don’t wait until the next hurricane warning to be prepared! September is National Preparedness Month and it’s the perfect time to make sure you’re ready for disasters big and small that can happen now or any time of year.

 

Displacement

Do you know where you’ll go? During a disaster you may have to leave your home and find temporary shelter. Whether there’s a mandatory evacuation or you’ve just lost power or heat, you may be temporarily forced out of your home. Regardless of why, there will inevitably be lots of stress and chaos going on surrounding a forced relocation even if temporary, so it’s best to have a few planned locations in place.

Do you have local family or friends you could stay with for a short time? For some people this may be an easy solution for some emergencies (e.g., losing heating or power in your home), but may not be suitable for wide-ranging disasters like hurricanes and intense blizzards. If you do elect to stay with family or friends come up with a plan together to ensure you’re all ready for what your disaster preparedness plan looks like, including how you will get to your temporary lodgings, where you will sleep, and whether there are any accommodations that need to be made for you (e.g., keeping animals away or giving yours a place to stay, clearing enough space for you to easily move about the space, and access to bathrooms for people with mobility issues).

If staying with family or friends is not an option, does your community have shelter for emergency situations? Although this may not be available for an emergency such as a house flood, learn about your community’s emergency shelter plan for natural disasters and follow the directions given to you by emergency and rescue personnel. If you don’t know your local shelter or evacuation shelter during an emergency call 2-1-1 or visit www.nj211.org or www.211.org. While local services may be down or you may not know the phone number for local emergency services, you can always call 2-1-1, free of charge, to connect to a person who will help you find help or shelter in an emergency or disaster.

 

Evacuation

What will be your evacuation plan in case of a disaster? Learn your area’s evacuation route and plan with family and friends how you will evacuate if you need to. Coordinate and plan to carpool if possible. If you or someone you know has mobility issues plan with this in mind. Anyone who has or cares for someone with a disability or mobility issue should register at the “Register Ready – New Jersey’s Special Needs Registry for Disasters” here at NJ Register Ready. Registering will help alert residents or caregivers when an evacuation has been ordered and will inform emergency personnel of your needs so they can better serve you during a disaster or other emergency. Please note the website and state still urge citizens to make their own plans for emergencies and disasters and to rely on those plans first and foremost.

In case of a natural disaster prediction like a hurricane or blizzard, don’t wait until the last minute to leave the evacuation area. The longer your wait the more difficult it may be to leave the area as more people evacuate and transportation services and public transit shut down. If you have a car you should plan to have at least three-quarters of a tank of gas in your vehicle before a storm—don’t wait until the lines are long and gas is scarce to fill up your car.

If you have pets make sure to take them with you when you evacuate. If possible, plan in advance where your pets will go if you need to leave your home suddenly. Also, practice evacuating your animals so you’ll be able to move them more easily in a true emergency. Evacuate your pet with leashes/harnesses and/or carriers. Do not bring your pets unleashed and/or uncontained, even if they aren’t at home. And again, always listen to emergency and rescue personnel and follow their directions—in an emergency, following directions helps keep you and emergency personnel safe.

 

Food

During a disaster stores may be closed and you should plan accordingly. The minimum recommended emergency food supplies by FEMA is 3 days worth of food per person. If you can, however, it may be better to keep roughly a week’s worth of food in your home in the event of a major storm or disaster.

Canned and jarred non-perishable goods are particularly good for emergencies. In general, canned foods and many jarred foods take several years (or longer) to be considered inedible and don’t require electricity to stay good, unlike refrigerated or frozen items. Foods to consider might be canned beans, vegetables, fruits, and meats, peanut and other nut butters, nuts, and dried fruit. Don’t stock foods that require cooking as part of your emergency food, because you may be unable to cook during an emergency. Also keep a non-electric can opener handy so you’ll be able to open cans during a power outage.

For those who may find it difficult to purchase a larger quantity of emergency food all at once, start early and build slowly. Add one or two cans of emergency food at a time—this will add cents onto each grocery bill rather than a larger amount of money all at once.

If you’ll be bringing pets with you during an evacuation, make sure to bring your pet’s food with you (as many days’ worth of food as you’ll need for yourself) as well as any leashes/harnesses, medications, carriers, and maybe a toy or two for comfort.

 

Gathering Your Essentials

In the event of an approaching natural disaster things will be chaotic and it will be easy to get lost in the preparations of trying to have everything done. Before a storm hits and things gets too chaotic, make sure you have a suitcase or backpack ready in one location in case of evacuation, filled with everything you’ll need for at least a few days. Put a luggage tag with your name and phone number on everything you take with you.

Keep any medications or other daily needs (glasses, mobility assistance aids, shoes, etc.) in the same area of your house, preferably by your packed luggage. Make sure the clothes you pack are comfortable and weather appropriate. Keep your medications filled and check with your pharmacist if you’re eligible for an emergency refill before a major storm.

Keep at least 2 flashlights in easily accessible areas (not down in the basement or hidden at the back of a dark closet). Regularly check that each flashlight is working and has fresh or working batteries with backup batteries available. In addition to a flashlight, consider keeping a battery or crank-powered radio on hand. Having a portable radio that doesn’t require an external electrical source is extremely useful to listen to important weather bulletins and updates when you don’t have power (a list of frequencies for NJ can be found at www.nws.noaa.gov).

 

 

Home Safety

Being prepared and ready for disaster isn’t just about natural disasters occurring outside the home. It’s equally important to be prepared for disasters that may occur in the home, such as fire, gas leaks, and flooding.

To help prevent fire, make sure you have a working carbon monoxide detector and smoke alarms for each floor of your home. Test each alarm once a month to make sure the batteries and alarms are both working. Keep a fire extinguisher in your kitchen and learn how to use it. Also make sure your fire extinguisher is charged and up-to-date. Be sure to have it recharged after each use or by the date on the extinguisher—check your fire extinguisher’s gauge (located at the top by the trigger) at least once a month to see if your extinguisher is optimally charged. If your home uses gas for heat or cooking, learn how to turn off your gas in an emergency. If you suspect a gas leak in your home, exit immediately and call the proper services.

To alarm you in case of flooding, consider purchasing a flood detector that will emit a loud beeping noise when it comes into contact with moisture. Remember, flooding and water damage can occur in any home from a burst pipe, leaky roof or just oversaturated ground after a storm, not just those near water!

Power outages and downed electrical lines are another concern and are common after big storms and natural disasters. For many of us this is an inconvenience, but for others who use electrical medical equipment this can be dangerous or even deadly. If you or someone in your home uses electrical medical equipment, contact your power supple company. You may be eligible for priority reconnection in the event of a power outage. In addition, remember to be careful of reduced visibility both outside and in the home during a power outage, and use flashlights instead of candles to minimize risk of fire. Remember to never walk or drive over downed electrical lines and to be careful not to walk or drive through any puddles where an electrical line has fallen.

 

Important Documents

If possible, take any important documents that could be destroyed in a disaster, such as your driver’s license or other photo identification, passport, Social Security card(s), birth and/or marriage certificate(s), insurance, important photographs (both personal and those for insurance purposes), and any other important papers.

In addition to physical copies, take photos or scan your documents and save them to a flash drive or portable hard drive. It’s also a good idea to make a copy and give it to your partner or a trusted family member or friend. Remember to treat your electronic copies just as securely as you would your original documents. Keep your flash drive in an easy-to-find location so you can quickly get it in the event of an emergency.

 

Financial

A disaster can mean a financial hit. Beyond the risk of damaged or lost property, there’s also the risk of interrupted income through disruptions in mail service. But there are ways to prevent financial straits through either damage or an interruption in funds.

To prevent financial repercussions from property damage make sure you know your insurance policies. Check your insurance policies to be familiar with what your policy may or may not cover. This may be insurance for your home, car, or items. Even if you rent and don’t have a car, purchasing insurance for your personal property through renter’s insurance may protect you in the event of a disaster. Know your insurance companies, their phone numbers and your policy numbers.

In the event of a natural disaster mail service may be delayed or interrupted. Even in the event of a personal disaster, such as a house flood or fire, you may have difficulty receiving your mail if you need to temporarily relocate. For those relying on mailed income, such as a pay check or Social Security check, this can cause difficulty in affording immediate daily necessities, with potentially disastrous consequences. Instead of relying on paper checks, consider switching to direct deposit to avoid the risk of being temporarily without funds. Direct deposit is much less likely to be affected by a natural disaster than mail service.

If you have any additional income at the end of the month make sure to put some into an “emergency fund.”  Plan to have some cash or coins ready in the event of a natural disaster, when ATMs and credit card machines may be down. If a disaster occurs you’ll be more secure and less anxious with some emergency funds readily accessible for the immediate and longer term future.

 

Create a Plan & Communicate

You know where you’ll go and what you’ll do. You’ve stocked your pantry with emergency food supplies, your medications and documents are in a safe and accessible place, your detectors are working and your flashlights are hanging in an easy-to-find location. What’s next? Letting everyone else know your plan!

Talk with the members of your household, or family and friends, about what you’ll need to do and what you’ll need help with during a disaster. Remember—if you don’t communicate the plan, no one knows the plan!

Coordinate your plan with the rest of your household, family, or friends. Make sure everyone has a written copy of the plan and knows where it is. Know who will be involved, where you’ll go ifyou need to evacuate and who’s responsible for what. Make sure your plan has basic information for every person, such as full name, phone number, address, and any medical conditions you may need to be aware of. Also keep the phone numbers for emergency services in your plan and the number of someone outside the disaster area you can keep up-to-date with your location and any problems you may have. Make sure your plan has a protocol you can follow in a disaster and alternative options in case something goes wrong. Revisit your disaster plan every 6 months to keep it up-to-date.

 

Now you’re ready to go!

We all hope to never need our emergency plan, but don’t wait until you need a plan to make one! Remember, the key to staying safe is being prepared and the key to being prepared is creating a plan and sharing that plan with others. Now go share your plan with your friends and ask them to create their own! By asking others to be prepared we help our friends and our communities in times of disaster.

To learn more about National Preparedness Month, look at Ready.gov’s website at www.ready.gov/september  (available in 13 languages).

 

Important Websites and Phone Numbers

“Register Ready – New Jersey’s Special Needs Registry for Disasters” homepage and registry link: NJ Register Ready

National Preparedness Month homepage: www.ready.gov/september

NOAA Weather Radio All Hazards, NJ frequencies: www.nws.noaa.gov

New Jersey’s 2-1-1 website: www.nj211.org

National 2-1-1 website: www.211.org

Free and confidential 2-1-1 phoneline, accessible 24/7, 365 days: 2-1-1 (phone number)