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and aiming to be more physically active, can contribute to heart health. Inactive people are nearly twice as likely to develop heart disease as those who are active. A lack of physical activity can worsen other heart disease risk factors as well, such as high blood cholesterol and triglyceride levels, high blood pressure, diabetes and prediabetes, and overweight and obesity. Being physically active is one of the most important things you can do to keep your heart healthy. Aim for at least 150 minutes of moderate-intensity aerobic activity a week. Exercising with osteoporosis Weight-bearing exercises, which force you to work against gravity, such as walking, jogging, or dancing three to four times a week, are best for building muscle and strengthening bones. Try some strengthening and balance exercises, too, to help avoid falls, which could cause a broken bone. Doing these exercises is good for bone health for people with osteoporosis and those who want to prevent it. Exercising with chronic pain Most people living with chronic pain can exercise safely, and it can assist with pain management. In fact, being inactive can sometimes lead to a cycle of more pain and loss of function. Talk to your doctor about what exercises/activities might be right for you. Each type of exercise—endurance, strength, balance, and flexibility—has its own benefits, so a combination may be best. Exercise can help you maintain a healthy body weight, which may relieve knee or hip pain. Putting on extra weight can slow healing and make some pain worse. Remember to listen to your body when exercising and participating in physical activities. Avoid over-exercising on “good days.” If you have pain, swelling, or inflammation in a specific joint area, you may need to focus on another area for a day or two. If something doesn’t feel right or hurts, seek medical advice right away. Source: The National Institute on Aging (NIA), part of the National Institutes of Health, provides the information contained in this document, which has been reviewed by its scientists and other experts to ensure that it is accurate and up-to-date. Exercising With Chronic Conditions (continued from page 17)
Where Location: Health Sciences Innovation Building, 1670 E. Drachman St., Tucson, AZ 85721, and will also be live-streamed. About thie event Join us on April 26, 2023, for the final IHA lecture of the spring, “Elder Abuse: Causes, Consequences, and Prevention,” by Laura Mosqueda, MD. As we age, our susceptibility to abuse and neglect increases, particularly for people who live with dementia. It can be hard to distinguish between a common age-related change and a change that may actually be a forensic marker of abuse or neglect, such as a bruise or pressure sore. Many people who engage in abusive behaviors are ashamed or deeply sorry yet do not have the wherewithal to act differently; this does not excuse abusive behavior, but it does help us understand and prevent it. In this lecture, we will discuss how to detect abuse/neglect, what to do if you have a suspicion, and how to help prevent it from occurring in the first place. Registration: This free public lecture is open to the public. Register by April 26. consequences-and-prevention-virtual-tickets-483837108817 Learn more about Innovations in Healthy Aging by visiting our website. (https://healthyaging.arizona.edu/) Check out our other upcoming events on our events page. (https://healthyaging. arizona.edu/events) To request any disability-related Want to attend virtually instead? Register here! https://www.eventbrite.com/e/elder-abuse-causes- accommodations for this event, please contact healthyaging@ arizona.edu at least three business days prior to the event.
Page 26 | April 2023, Never Too Late
Pima Council on Aging
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