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Cafe Plays Key Part in Healthy Senior Life
Exercise: Feeling Fit For Life
Exercise Programs in Contra Costa County
Prescription Drug Assistance Programs
Senior Nutrition Program
Seniors and Pets, What's the Connection?

Cafe Plays Key Part in Healthy Senior Life
Contra Costa Times
Eizo Kobayashi

A couple of nights ago, as my wife and I sat glued to the TV set, our son-in-law dropped by the house and invited us to join him and our daughter for an early Saturday walk around the Lafayette Reservoir.

My wife said yes, but I wasn't willing, since I'm not an adherent of any kind of workout. Besides, I reasoned, my son-in-law works on the police force and needs to exercise to keep fit. Me, I'm retired.

Nevertheless, I yielded to my wife's whim, and the four of us met at the crack of dawn on Saturday to begin our three-mile walk trek. Surprisingly, we completed the circuit in under an hour, which was even more astonishing since our daughter brought her dachshund along. OK, I will concede that the experience was invigorating and less tiring than I envisioned.

I'm sure seniors hear those same old refrains from their doctors every time they go in for routine checks: "Are you doing any exercising?" "How's your weight and diet regimen?" Hit a sore spot? It sure does for me.

And speaking of food, one of the best-kept local secrets is the CC Cafe, which caters to anyone 60 years and older. For those seniors who've never heard of this "restaurant", there are 21 such establishments throughout Contra Costa County that serve complete hot lunches at a suggested cost of $1.75 to $2.

They're part of a national program designed to feed seniors. Menus vary daily, and each meal provides one-third of a senior's recommended dietary allowance per day.

Many seniors subsisting on limited incomes and having to adjust to escalating living costs understandably are wary of such a good deal and opt to forego or to eat scrimpy meals. It is primarily to ensure that all seniors, wahtever their means, eat nutritionally that the CC Cafe was established.

The lunch program operates under the auspices of the federal government's Older Americans Act of 1965 which subsidizes 80 percent of its cost with private donations and seniors making up the difference.

Regrettable, most cafes serve lunch to an average of 40 to 60 seniors per day, which is far below the eligible number of seniors in this county who could benefit from those meals.

Seniors wishing to eat at the CC Cafe can find the location nearest to them by calling any of the senior centers in the county for directions and lunch time. No club membership is required, but a day's notice is needed to reserve a lunch. The cafe is open on Mondays through Fridays and closed on holidays. Those seniors who have no mode of transportation should check with center staff to determine the options available.

It is not uncommon for many seniors to do without exercising or to fail to eat healthy meals. However, devoting a few minutes each day to exercise and to eating well won't hurt, and you avoid being a burden to others.

Think about it... while you're chewing on that carrot.

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EXERCISE: FEELING FIT FOR LIFE
From the National Institute on Aging

Adults young and old can help put an end to a major public health enemy: lack of physical activity. The crime: adding to disease and disability.

HERE ARE THE FACTS
  • Exercise can help older people feel better and enjoy life more, even those who think they're too old or too out of shape.
  • Most older adults don't get enough physical activity.
  • Lack of physical activity and poor diet, taken together, are the second largest underlying cause of death in the United States. (Smoking is the #1 cause).
  • Regular exercise can improve some diseases and disabilities in older people who already have them. It can improve mood and relieve depression, too.
  • Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.
How You Can Help
Plan on making physical activity a part of your everyday life. Do things you enjoy. Go for brisk walks. Ride a bike. Dance. And don't stop doing physical tasks around the house and in the yard. Trim your hedges without a power tool. Climb stairs. Rake leaves.

The first step is to get at least 30 minutes of activity that makes you breathe harder, on most or all days of the week. That's called "endurance activity" because it builds your stamina. That way you can keep doing the things you need to do and the things you like to do. If you can't be active for 30 minutes all at once, get at least 10 minutes of endurance activity at a time. If you choose to do 10-minute sessions, make sure that they add up to a total of 30 minutes at the end of the day.

Even a moderate level of sustained activity helps. One doctor describes the right level of effort this way: If you can talk without any trouble at all, your activity is probably to easy. If you can't talk at all, it's too hard.

Studies show that endurance activities help prevent or delay many diseases that seem to come with age. In some cases, endurance activity can also improve chronic diseases or their symptoms.

Step two is to keep using your muscles. People lose 20 to 40 percent of their muscle - and, along with it, their strength - as they age. Scientists have found that a major reason people lose muscle is because they stop doing everyday activities that use muscle power, not just because they grow older. Lack of use lets muscles waste away.

When you have enough muscle, it can mean the difference between being able to get up from a chair by yourself and having to wait for someone to help you get up. That's true for younger adults as well as for people 90 and older. Very small changes in muscle size, changes that you can't even see, can make a big difference in your being able to live and do things on your own.

You can combine activities - for example, walking uphill and raking leaves both build endurance and some of your muscles at the same time. Or, you can start an exercise program that makes sure you do the right types of activities. (One good reason to start an exercise program is that you will probably work muscles that you may have stopped using without even realizing it. Another is that exercise programs are likely to help you build up - not just maintain - your endurance and strength.)

Keeping your muscles in shape can help prevent another serious problem in older people: falls that cause broken hips or other disabilities. When the leg and hip muscles that support you are strong, you're less likely to fall. Using your muscles may make your bones stronger, too.

Step three is to do things to help your balance. For example, stand on one foot, then the other, without holding onto anything for support. Stand up from sitting in a chair without using your hands or arms. Every now and then, walk heel-to-toe (the toes of the foot in back should almost touch the heel of the foot in front when you walk this way).

Step four is to stretch. Stretching won't build your endurance or muscles, but it may help keep you limber.

Who Should Exercise?
 Just about anyone, at any age, can do some type of activity to improve his or her health. Even if you have a chronic disease (cardiovascular disease or diabetes are just two examples), you can still exercise. In fact, physical activity may help your condition, but only if it's done during times when your condition is under control. During flare-ups, exercise could be harmful. You should talk to your doctor for guidance.

Check with your doctor first if you are a man over 40 or a woman over 50 and you plan to do vigorous activity (the kind that makes you breathe and sweat hard) instead of moderate activity. Your doctor might be able to give you a go-ahead over the phone, or he or she might ask you to come in for a visit.

If you have any of the following problems, it's important to check with your doctor before increasing your physical activity.
  • a chronic disease, or a high risk of getting one - for example, if you smoke, if you are obese, or if you have a family history of a chronic disease
  • any new, undiagnosed symptom
  • chest pain
  • shortness of breath
  • the feeling that your heart is skipping, racing, or fluttering
  • blood clots
  • infections or fever
  • undiagnosed weight loss
  • foot or ankle sores that won't heal
  • joint swelling
  • pain or an irregular walking gait after you've fallen
  • a bleeding or detached retina; eye surgery or laster treatment
  • a hernia
  • hip surgery

Safety Tips
The following are some things you can do to make sure you are exercising safely:
  • Start slowly. Build up your activities and your level of effort gradually. Doing too much, too soon, can hurt you, especially if you have been inactive.
  • Avoid holding your breath while straining - when using your muscles for example. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion, inhale during relaxation. For example, if you are lifting something, breathe out on the lift and breathe in on the release.
  • If you are on any medicines or have any conditions that change your natural heart rate, don't use your pulse rate as a way of judging how hard you should exercise. "Beta blockers", a type of blood pressure drug, are an example of this kind of medicine.
  • Use safety equipment, such as helmets, knee and elbow pads, and eye protection, to keep you from getting hurt.
  • Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing endurance activities that make you sweat. Many older people tend to be low on fluid much of the time, even when not exercising.
  • When you bend forward, bend from the hips, not the waist. If you keep your back straight, you're probably bending correctly. If you let your back "hump" anyplace, you're probably bending from the waist, which is the wrong way.
  • Make sure your muscles are warmed up before you stretch, or you could hurt them. For example, you can do a little easy biking, or walking and light arm pumping first.
  • None of the exercises should hurt or make you feel really tired. You might feel some soreness, a slight discomfort, or a bit weary, but you should not feel pain... in fact, in many ways, physical activity and exercise will probably make you feel better.

    How to Find Out More
    There are many organizations that provide information for older people about physical activity and exercise. Local gyms, universities or hospitals can help you find a teacher or program that works for you. You can also check with local churches or synagogues, senior and civic centers, parks, recreations associations, YMCAs,YWCAs, or even local shopping malls for exercise, wellness, or walking programs.

    Exercise Programs in Contra Costa County

    WEST COUNTY

    The Open House Senior Center
    6500 Stockton Avenue, El Cerrito, 94530
    (510) 215-4340
    Awareness through Movement Dance - Folk and Tea, Exercise Class

    Hercules Senior Center
    111 Civic Drive, Hercules, 94547
    (510) 799-8219
    Low Impact Aerobics - Tai Chi

    Pinole Senior Center
    2500 Charles Ave., Pinole, 94565
    (510) 724-9800
    Dance - Ballroom, Line and Tap, Walking Groups, Low Impact Aerobics, Strengthening Exercise

    Richmond Senior Center
    2525 MacDonald Ave., Ricmond, 94804
    (510) 307-8087
    Aerobics, Dance - Country Line, Ballroom, Tea and Tap

    Richmond Annex Senior Center
    5801 Huntington Ave., Richmond, 94804
    (510) 620-6812
    Country Line Dancing, Dancercize, Gentle Gym

    San Pablo Senior Adult Center
    1943 Church Lane, San Pablo, 94806
    (510) 215-3095
    Dance, Low Impact Exercise

    EAST COUNTY

    Antioch Senior Center
    415 West 2nd Street, Antioch, 94509
    (925) 778-1158
    Exercise Class (3 levels), Tai Chi, Tap Dance

    Pittsburg Senior Center
    2120 Crestview Dr., Pittsburg, 94565
    (925) 439-2135
    Low Impact Exercise

    Pittsburg Leisure Services
    340 Marina Blvd., Pittsburg, 94565
    (925) 252-4842
    Low Impact Aerobics

    CENTRAL COUNTY

    Concord Senior Center
    2727 Parkside Circle, Concord 94519
    (925) 687-2585
    Dance - Line, Tea and Tap, Softball Practice, Aerobics, Bocce Ball, Golf, Qigong, Walking Club

    Danville Community Center
    420 Front St., Danville, 94526
    (925) 552-1536
    Awareness through Movement, Tai Chi, Line & Country Dancing (Beginning & Intermediate)

    Lafayette Senior Service
    500 St. Mary's Road, Lafayette, 94549
    (925) 284-5050
    Dance - Line and Tea, Heart Shapers - Low Impact Exercise, Light Weights, Muscle Shapers - Muscle Toning

    Martinez Senior Center
    818 Green St., Martinez, 94553
    (925) 370-8770
    Country Line Dance, Over 50 Yoga, Stretch & Tone Exercises, Walking Club

    Pleasant Hill Senior Center
    233 Gregory Lane, Pleasant Hill, 94523
    (925) 798-8788
    Dance - Ballroom, Line, Flexibility for Fitness, Low Impact Aerobics, Tai Chi, Weight and Strength Training, Yoga

    San Ramon Senior Center
    9300 Alcosta Blvd., San Ramon, 94583
    (925) 973-3250
    Dance - Ballroom, Line and Tap, Low Impact Aerobics, Polly's Rock in your Chair, Tai Chi, Toning and Light Weights, Yoga

    Walnut Creek Senior Club
    1375 CIvic Drive, Walnut Creek, 94596
    (925) 943-5851
    Abz-olutely Stretch, Tai Chi Chaun (Beginning), Creakers - Senior Softball Practice, Tennis, Dance - Ballroom, Clogging, Hawaiian and Line, Heart Shapers - Low Impact Aerobics, Yoga (Beginning)

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    PRESCRIPTION DRUG ASSISTANCE PROGRAMS

    The following are phone numbers to call for information on prescription drug assistance programs in states already running them. Programs vary greatly in benefits and eligiblity requirements.

    California 800-434-0222
    Connecticut 800-423-5026
    Delaware 800-966-9969 ext. 17
    Florida 888-419-3456
    Illinois 800-642-2459
    Indiana 800-267-4679
    Maine 800-600-2466
    Maryland 800-492-1974
    Massachusetts 800-243-4636
    Michigan 517-373-8230
    Minnesota 800-333-2433
    Nevada 800-243-3638
    New Jersey 800-792-9745
    New York 800-332-3742
    Pennsylvania 800-225-7223
    Rhode Island 401-222-2880
    South Carolina 877-239-5277
    Vermont 800-529-4060
    West Virginia 877-987-4463
    Wyoming 800-442-2766

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    SENIOR NUTRITION PROGRAM
    From the Senior Information Newsletter published by the Contra Costa County Area Agency on Aging

    The Senior Nutrition Program provides nutritious daily meals for adults age 60+. This preventive health program promotes health and well-being for adults 60+ through its two very important programs, the C.C. Cafe and the Meals on Wheels Program.

    C.C. Cafes
    There are 21 C.C. Cafes located in community centers throughout Contra Costa County. The C.C. Cafes offer nutritious noontime meals served in a pleasant social atmosphere. Any C.C. Cafe is a great place to meet people or join a friend, or friends, for lunch. Along with good food and friends comes good health. What a recipe! And, it's easy. You don't have to worry about meal planning, shopping, or cooking and, most of all, no dishes! So, do something good for your health and well-being by calling the C.C. Cafe nearest you:
    (Reservations are required, so call between 10am and 12:30pm to make lunch reservations for the next day.)

    Central County
    Concord (925) 825-1488
    Pleasant Hill (925) 798-8788
    Walnut Creek
    Community Center    		 (925) 280-7310
    Walnut Creek
    Jewish Rossmoor    		 (925) 988-7737
    Rossmoor (925) 988-7737
    Martinez (925) 646-2598
    San Ramon (925) 973-3250

    East County
    Antioch (925) 757-7325
    Bethel Island (925) 684-9967
    Oakley (925) 625-3525
    Bay Point (925) 458-2662
    Brentwood (925) 634-5040
    Pittsburg (925) 439-2136

    West County
    Crockett (510) 787-1341
    Hercules (510) 799-8219
    Richmond
    Civic Center    		 (510) 620-9619
    Richmond
    Nevin Comm. Ctr.    		 (510) 232-0700
    San Pablo (510) 215-3098
    El Cerrito (510) 215-4340
    No. Richmond (510) 232-3511


    Meals On Wheels
    Growing old isn't always easy. Many frail homebound elders need support to maintain their independence and dignity.

    Each day the Meals on Wheels program provides more than 900 nutritious meals to the residences of homebound elders. Meals are provided to all geographic locations in Contra Costa.

    Meals are delivered by caring, trained volunteers five days a week. Often, the volunteer is the only person the homebound elder has contact with each day, bringing nourishment to both body and soul.

    If you know someone who is homebound and in need of meals; or, if you would like to be a volunteer driver, give the Area Agency on Aging a call at the following regional offices:

    Central/East County
    (925) 937-8607    		 Far East County
    (866) 669-6697    		 West County
    (510) 412-0166
    Martinez
    Pleasant Hill
    Pacheco
    Concord
    Clyde
    Walnut Creek
    Lafayette
    Moraga
    Orinda
    Danville
    Alamo
    San Ramon
    Bay Point
    Antioch
    Pittsburg     		Brentwood
    Bethel Island
    Knightsen
    Oakley
    Byron     		Crockett
    Rodeo
    Pinole
    San Pablo
    El Sobrante
    Richmond
    El Cerrito
    Kensington

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    Seniors and Pets - What's the Connection?
     From Shell Downing of Seniors Saving Seniors, Inc.

    A new rescue program called Seniors Saving Seniors, Inc. has tuned into this new way of thinking and decided to help senior pets help out senior people. This new program takes in healthy senior pets that might not otherwise get adopted from shelters or owners that can no longer keep them. We feel that the older pets have so much to offer. In most cases they are housebroken, have a good temperament and are very grateful to be rescued. They just want to love and please someone.

    We feel that all people would do very well with a senior pet, but senior people seem to really have the love and compassion to reach out to one of these homeless pets and love them.

    It has also been proven that adopting a pet to a senior person dramatically improves the quality of life for both of them. Geriatric researchers from the University of Guelph in Guelph, Ontario published a study showing how elderly people who own pets are more active than those who do not, suggesting that pet ownership has positive effects on physical well-being. According to a study in the Journal of the American Geriatrics Society, caring for a dog or cat also serves as a buffer against isolation and loneliness in elderly people.

    If you would like to get more information on adopting a pet please contact www.SeniorsSavingSeniors.org or call Shell Downing at (209) 835-0553. All of the pets are fostered by experienced pet handlers and we will be able to find the right pet for you to make sure that your adoption is a good one.

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