Mountain Views News, Sierra Madre Edition [Pasadena] Saturday, February 17, 2018

MVNews this week:  Page A:10

Mountain Views-News Saturday, February 17, 2018 10 THE GOOD LIFE 

Dear Savvy Senior,

I’ve fallen several times over the past year and 
my doctor has recommended that I start a strength-
training program to help prevent future falls. But at 
age 72, I’ve never lifted weights before and could use 
some help. What can you tell me? 

Looking for Help 

Dear Looking

Weak leg muscles and poor balance are two of 
the biggest factors that cause seniors to fall. Most 
people, after age 40 lose about one percent of their 
muscle mass each year, which really adds up over 
time. But study after study has shown that it’s 
never too late to rebuild muscle through strength 

Regular resistance or strength training can help 
you build muscle strength, increase your bone 
density and improve your balance, coordination 
and stamina, and will help prevent falls. It can 
also help reduce the signs and symptoms of many 
chronic conditions too like arthritis, diabetes, high 
blood pressure, back pain, depression and obesity. 
And some studies even show that it helps improve 
cognitive function too. Here are some simple ways 
to help you get stronger. 

Getting Started

After you get your doctor’s okay, consider 
working with a professional trainer or physical 
therapist for a few sessions to help you develop 
a safe and effective routine you can continue on 
your own. Or go to GrowingStronger.Nutrition. for a free program from Tufts University 
in Boston and the Centers for Disease Control and 

Also see, a resource 
created by the National Institute on Aging that 
offers a free exercise guide that provides illustrated 
examples of exercises you can do at home to 
strengthen your body. You can order your free 
copies online or by calling 800-222-2225. 

To improve your strength you have to keep 
stressing your muscles, so you’ll need to exercise 
at least two or three days a week for 30 to 45 
minutes, and increase resistance and the number 
of repetitions over time. But be sure you give your 
muscles a day off between workouts. It makes the 
muscle stronger and more able to resist future 


I hope you’re enjoying the 
Olympics. I haven’t been 
keeping up with it except forwhen it’s being shown on TVwhen my husband and I eat out.
I know it’s the Winter Olympicsand that it’s in South Korea. For 
me, that’s pretty good. Heck, for all I know it mightbe over by the time you read this. Oh well. We’ll 
relive the magic again four years from now. So with 
that non-informative introduction, I hope you don’tmind reading an article I wrote a long time agowhen Lance Armstrong was first discovered to havebeen doping (if that’s the

right term...). At least it’s 

“Managers of child 

a blast from the past.

laborers assume all 

Growing up without 


a TV, I’ve never been 

 Some might find this

up on current events.

morbid or immoral. 

However, it’d be hard to 

But I don’t consider it 

escape coverage of Lance

much worse than the 

Armstrong’s recent 

standards we have now. 

doping confession.

There could, of course, 

Yes, what’s long

be “clean” games to 

been suspected is now

offset “dirty” ones. For 

undeniable, Lance was 

these competitions,

taking human growth 

participants would have

hormone, testosterone, 

to actually follow the

oxygenated blood, “Pop

rules. Of course, there 

Rocks” with Red Bull, 

probably wouldn’t be 

and who knows what 

the spectacular feats of

else. A hero defrocked. 

human strength and 

So sad. But let’s not get

endurance we’re used 

too self-righteous; if the

to seeing --primarily 

man says “everyone was

because the athletes 

doing it,” who are we to

would be limited to their 


actual human strength

I do not, in any

and endurance. But 

way, condone the use

even these events would 

of illegal, potentially 

probably soon become 

harmful artificial 

as contaminated as our 

stimulants (except

current system is.

perhaps caffeine --as in

At the end of the day,

coffee, not Red Bull). Of 

it’s no doubt best to 

course, injecting yourself

simply acknowledge the

with hormones or 

achievements of those 

doctored blood can’t be 
good for you. But we have these competitions, suchas the Olympics and the Tour de France, etc. For the 
majority of athletes, this is their only opportunity toshine before they succumb to the inevitable pitfallsof age and injury. And to top it off, they’re probablycompeting against others who are cheating with thelatest form of doping. And let’s not forget all thelying regarding participants’ ages (and sometimesgender). That girl twirling through the air is soyoung that that she has no discernable hips, butthey claim she’s 16. You can’t blame her parents fornot keeping birth records in the wilds of rural NorthKorea. 


If you work out at home you’ll probably need to 
invest in some equipment. While some strength 
training can be done using your own body weight 
(like push-ups, sit-ups and leg squats), hand 
weights, ankle weights, medicine balls, resistance 
bands or rubber tubing, are all great tools for 
strength training. You can find all these products 
at sporting goods stores, or online at Amazon.
com for around $10 or less. Cans of soup, water 
bottles or plastic milk containers filled with water 
or sand can also be used (like small hand weights) 
for resistance. 

Senior Classes 

If you don’t like exercising alone consider joining 
a gym, or call your local senior center to see if they 
offer any strength training exercise classes. 

You should also check out SilverSneakers 
(, 888-423-4632) or Silver&Fit 
(, 877-427-4788), two fitness 
programs offered in thousands of fitness centers, 
gyms and YMCAs throughout the U.S. that offer 
special classes designed for older adults. These 
programs are available for free to seniors that 
have certain Medicare supplemental policies or 
Medicare Advantage plans. 

Aerobic and Balance Exercises 

Some other good fall-prevention exercises that 
can help you get stronger include aerobic activities 
like walking, cycling or water aerobics. And to 
improve your balance there’s Tai chi, along with 
a number of simple balance exercises that you 
can do anytime like standing on one foot for 30 
seconds then switching to the other foot, and 
walking heel-to-toe across the room. 

Send your senior questions to: Savvy Senior, P.O. 
Box 5443, Norman, OK 73070, or visit SavvySenior.
org. Jim Miller is a contributor to the NBC Today 
show and author of “The Savvy Senior” book. 

To say it’s unfair is a gross understatement. Buthow do we correct this wrong? Like the market 
for illegal drugs, the practice isn’t going to stop justbecause someone says it’s not allowed. No matter 
how sophisticated pre-game testing gets, there arestill going to be the persistent few (or many) wholie and shoot up with some contraband substance.

 I propose a new approach to this perennial problem.
Why not have our same competitions, but alloweveryone to use whatever enhancing substancesthey choose? There’d have to be a comprehensivelegal waiver; something along the lines of “If yourchest explodes while racing to the finish line, we’re 

not responsible,” and 

who’ve won. Don’t give 
them ten million dollars. Don’t sign them up for 
sponsorship contracts. Don’t plaster their faces 
on boxes of Wheaties. Don’t make them into 
some kind of moral role model for schoolchildren. 
They didn’t find a cure for cancer or save a villagein Africa. They won a race. Maybe if we keptthings in perspective, athletes and their coacheswouldn’t feel driven to such acts of chicanery. In 
the meantime, we might choose to find a channelthat’s not sensationalizing Armstrong’s fall from 
grace. And we can look forward to the 2016 
games in Rio. Oh, boy. (You can see how old this 
article is!) 

HAPPY BIRTHDAY! …February Birthdays* 

Beatrice DaRe, Cathrine Adde, Hilda Pittman, Anne-Marie Stockdale, Susan 
Henderson, Allie Attay, Ursula El-Tawansy, Gladys Moser, Sylvia Lorhan, Ana 
Ptanski, Winifred Swanson , Marian DeMars, Vickie Vernon, Mary Beth Knox, 
Sharon Lefler. 

* To add your name to this distinguished list, please call the paper at 626.355.2737. 
YEAR of birth not required 
ACTIVITIES: Unless listed differently, all activities are at the Hart 
Park House (Senior Center) 222 W. Sierra Madre Blvd., Sierra Madre 

Hawaiian & Polynesian Dance Class: Every Tuesday morning from 10a.m. to 
11a.m. Join instructor Barbara Dempsey as she leads you in the art of Hula. 

Bingo Time: Every Tuesday beginning at 1:00p.m. Cards are only $0.25 each! 
Everyone is welcome to join. Activity may be canceled if less than five people. 

Free Blood Pressure Testing: 2nd Tuesdays of the month from 11a.m. to 12p.m. No appt. is necessary. 

Brain Games - *New Activity*: Join us on Thursday November 16th, at 10:30a.m. to 11:30a.m for 

Scattergories. A creative thinking game by naming objects within a set of categories. Everyone is 
welcome, and no experience is needed. What a great way to strengthen your brain and make new friends.
Activities are facilitated by Senior Volunteers. 

Free Legal Consultation: Wednesday, November 15th from 10:30a.m. to Noon. Attorney Lem Makupson isavailable for legal consultation. Specializing in Family Law, Wills, Trusts, Estates, and Injury. Appointmentsare required by calling 626-355-7394. 

Senior Club: Meets every Saturday at the Hart Park House Senior Center. Brown Bag Lunch at 11:30a.m. 

Chair Yoga: Mondays & Wednesdays from 11:00a.m. to 11:45a.m. with Paul Hagen. Classes 

include yoga and balance exercises. All ability levels are encouraged and welcomed!* A voluntarydonation of $5.00 per week is suggested but not required. 

Birthday Celebrations: Every 2nd Thursday monthly at the Hart Park House, share some free birthday cakeprovided by the Sierra Madre Civic Club. 

Game Day: Every Thursday starting at 12:00p.m. Come join this group of Seniors in their poker game.
Other games are offered to all. 

Free Strength Training Class: Fridays from 12:45p.m. to 1:30p.m. with Lisa Brandley. This energetic class
utilizes light weights, low impact resistance and training conditioning. Class 
equipment is provided. 

Whale Watching Tour (Long Beach) 

Date: Friday, February 16, 2018 
Time: 10:30a.m. – 4:00p.m. 

Meeting Location: Hart Park House Senior Center Cost: $30 (Does not include lunch)
Join Harbor Breeze Cruises on an exciting California Whale watching journey to viewsome of the largest mammals on the planet! The experienced Long Beach crew and knowledgeable 
Aquarium of the Pacific educators will guide onboard guests and spectators asthey search all types of awe-inspiring marine life. Participants can bring their own lunch 
to enjoy on the boat or purchase snack items on board. Level of Walking: Low/ MediumRegistration for Sierra Madre Residents starts now through Monday, February 5th. Non-resident registration 
starts online or in person on Tuesday, February 6, 2018. 


February 7th at 1:00 p.m.
Lion (2016)

A traumatizing true story of a five year old, Saroogets lost on a train which takes him thousands of milesacross India, away from home and family. Saroo mustlearn to survive alone in Kolkata, before being adoptedby his AustralianParents. Twenty-five years later, with his unwavering determination and arevolutionary technology, Google Earth, he sets out to find his lost family.
Rated PG-13. Run Time: 2h. 

February 21st at 1:00 p.m.
Hell or High Water (2016) 

Toby is a divorced father who’s trying to make a better life for his son. Hisbrother Tanner is an ex-convict with a short temper and a loose trigger finger.
Together, they plan a series of heists against the bank that’s about to foreclose ontheir family ranch. This film received four nominated Academy Awards, including 
Best Picture and Best Supporting Actor for Jeff Bridges. Rated R. Run Time:
1h 42m. 


Whale Watching Tour (Long Beach)

Date: Friday, February 16, 2018 

Time: 10:30a.m. – 4:00p.m.

Meeting Location: Hart Park House Senior Center Cost: 

$30 (Does not include lunch)

Join Harbor Breeze Cruises on an excitingCalifornia Whale watching journey to view some of the largest mammals on theplanet! The experienced Long Beach crew and knowledgeable Aquarium of thePacific educators will guide onboard guests and spectators as they search all typesof awe-inspiring marine life. Participants can bring their own lunch to enjoyon the boat or purchase snack items on board. Level of Walking: Low/ MediumRegistration for Sierra Madre Residents starts now through Monday, February 5th. Nonresident 
registration starts online or in person on Tuesday, February 6, 2018. 

Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: Website: