Sept-Oct 2013 E-zine

This Issue's Highlights:
· Physical Activity and Your Health
· Help for Rural Veterans
· Flash Flood Preparation

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Physical activity simply means movement of the body that uses energy. Proper physical activity can result in significant health benefits. People worldwide are doing less of it, be it at work, at home, or traveling.

Undertaking 150 minutes a week of moderate physical activity can reduce the risk of breast and colon cancers. Globally, about one in three people gets little, if any, physical activity. And it's clear that this decline in physical activity is a key contributor to the global obesity epidemic, and in turn, to rising rates of chronic disease everywhere.

Being physically active can help you:

  • Increase your chances of living longer;
  • Help you feel better about yourself;
  • Decrease your chances of becoming depressed;
  • Sleep well at night;
  • Move around more easily;
  • Have stronger muscles and bones;
  • Stay at or get to a healthy weight;
  • Be with friends or meet new people;
  • Enjoy yourself and have fun.

For health benefits, physical activity should be of moderate or vigorous intensity. You can choose moderate or vigorous intensity activities, or a mix of both each week. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones.

Moderate physical activities include:

  • Walking briskly (about 3 1/2 miles per hour);
  • Bicycling (less than 10 miles per hour);
  • General gardening (raking, trimming shrubs);
  • Dancing;
  • Golf (walking and carrying clubs);
  • Water aerobics;
  • Canoeing;
  • Tennis (doubles).

Vigorous physical activities include:

  • Running/jogging (5 miles per hour);
  • Walking very fast (4 1/2 miles per hour);
  • Bicycling (more than 10 miles per hour);
  • Heavy yard work, such as chopping wood;
  • Swimming (freestyle laps);
  • Aerobics;
  • Basketball (competitive);
  • Tennis (singles).

You can choose moderate or vigorous intensity activities, or a mix of both each week. Activities can be considered vigorous, moderate, or light in intensity. This depends on the extent to which they make you breathe harder and your heart beat faster.

Only moderate and vigorous intensity activities count toward meeting your physical activity needs. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones. You can replace some or all of your moderate activity with vigorous activity. Although you are moving, light intensity activities do not increase your heart rate, so you should not count these towards meeting the physical activity recommendations. Such activities include walking at a casual pace, such as while grocery shopping, and doing light household chores.

Regular physical activity can produce long-term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits.

Some types of physical activity are especially beneficial. Aerobic activities make you breathe harder and your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities take more effort than moderate ones. For moderate activities, you can talk while you do them, but you can't sing. For vigorous activities, you can only say a few words without stopping to catch your breath. Muscle-strengthening activities make your muscles stronger. These include activities like push-ups and lifting weights. It is important to work all the different parts of the body, your legs, hips, back, chest, stomach, shoulders, and arms. Bone-strengthening activities make your bones stronger. Bone strengthening activities, like jumping, are especially important for children and adolescents. These activities produce a force on the bones, which promotes bone growth and strength. Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t'ai chi.

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active five or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least three days a week is best. Also, each activity should be done for at least ten minutes at a time. Adults should also do strengthening activities, such as push-ups, sit-ups and lifting weights, at least two days a week.

1. World Health Organization. Notes for the media: New physical activity guidance can help reduce risk of breast, colon cancers; 2011. Accessed January 28, 2012

The content of this article is not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Learn more about Senior Health at

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Men and women veterans from geographically rural areas make up a disproportionate share of service members. Individuals living in rural areas have traditionally been undeserved with regard to health care access. The reasons for this are multiple and varied, but mainly stem from the need to travel long distances to health care facilities; lack of health insurance; lack of specialized care; and an inadequate number of health care providers working in rural areas. As a result, rural populations tend to be in poorer health. In fact, a study by the Office of Health and Human Services estimates that half of the adults living in rural areas suffer from a chronic health condition. With regard to rural veterans, there are the additional health complications associated with combat exposure, such as PTSD, depression, and traumatic brain injury.

In order to better serve rural veterans, the Veterans Health Administration (VHA) created the Office of Rural Health (ORH). The mission of ORH is to improve access and quality of health care for all veterans through a combination of community based clinic expansion, increased partnerships with non-VA rural providers, increased use of telemedicine and information technology, and a new effort to recruit and retain health care providers to rural areas. Service is provided via regional centers. Call or contact them to learn more and get help.

The Western Resource Center is located in Salt Lake City, Utah. Collaborators and researchers are located in Denver, Colorado and Provo, Utah. Much of the work of this center focuses on outreach, access issues, and the special needs of Native American veterans and aging veterans.

Veterans Rural Health Resource Center - Western Region
VA Salt Lake City Health Care System
500 Foothill Blvd (182)
Salt Lake City, UT 84148
801-582-1565 x4647
[email protected]

The Central Resource Center is located on the Iowa City VA Health Care System's main campus. The center focuses on evaluating rural health programs and piloting new strategies to help our veterans overcome barriers to access and quality.

Veterans Rural Health Resource Center - Central Region
Iowa City VA Health Care System 601 Highway 6 West(152)
Iowa City, IA 52246
319-338-0581 x7721
[email protected]

The Eastern Resource Center has three locations: Gainesville, FL; Togus, ME; and White River Junction, VT. The center focuses on developing models to deliver specialty care and services to rural areas, and educating and training the VA's next generation of rural health care providers.

Veterans Rural Health Resource Center - Eastern Region
North FL/South GA Veterans Health System
1601 SW Archer Road
Gainesville, FL 32608
352-376-1611 x4937
[email protected]

Learn more about financial help for seniors at:

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1. Historical Sound Recordings
The Library of Congress National Jukebox makes historical sound recordings available to the public free of charge. The Jukebox includes recordings from the extraordinary collections of the Library of Congress’ Packard Campus for Audio Visual Conservation and other contributing libraries and archives. Recordings in the Jukebox were issued on record labels now owned by Sony Music Entertainment, which has granted the Library of Congress a gratis license to stream acoustical recordings.

The Jukebox includes more than 10,000 recordings made by the Victor Talking Machine Company between 1901 and 1925. Jukebox content will be increased regularly, with additional Victor recordings and acoustically recorded titles made by other Sony-owned U.S. labels, including Columbia, OKeh, and others.

Find out more about the National Jukebox project at

More Goodies at

2. Safe Tips - Flash Flood Preparation
Know your area's flood risk-if unsure, call your local American Red Cross chapter, emergency management office, or planning and zoning department. If it has been raining hard for several hours, or steadily raining for several days, be alert to the possibility of flood. Listen to local radio and television stations for flood information. If your car stalls in rapidly rising waters, abandon your car immediately and climb to higher ground.

Reduce potential flood damage by:

Raising your furnace, water heater, washer and dryer, and electrical panel if they are in areas that may be flooded. Consult with a professional for further information to find out if these and other damage reduction measures can be taken.

Floods can take several hours to days to develop. A flood watch means that a flood is possible in your area.

A flood warning means flooding is already occurring, or will occur soon in your area.

Flash floods can take only a few minutes to a few hours to develop. A flash flood watch means flash flooding is possible in your area. A flash flood warning means a flash flood is occurring, or will occur very soon in your area.

When a flood watch is issued:

• Move furniture and valuables to higher floors in your home.
• Fill vehicle gas tanks, in case an evacuation notice is issued.

When a flood warning is issued:

• Listen to local radio and television stations for information and advice. If told to evacuate, do so as soon as possible.

When a flash flood watch is issued:

• Be alert to signs of flash flooding and be ready to evacuate at a moment's notice.

When a flash flood warning is issued:

• Or if you think a flash flood has already started, evacuate immediately. You may have only seconds to escape. Act quickly!
• Move to higher ground away from rivers, streams, creeks, and storm drains. Do NOT drive around barricades; the barricades are in place for your safety.

Find a Disaster Supply Checklist at:


We present here some words from those with a birthday this period.

Claudette Colbert - "It matters more what's in a woman's face than what's on it."

Dan Marino - "You have to feel you're the best at what you do. You don't have to come out and say it. But you have to know it within yourself."

Fiona Apple - "The way I feel about music is that there is no right and wrong. Only true and false."

Jackie Cooper - "If it's boring, then it's tiring."

Lauren Bacall - "Imagination is the highest kite one can fly."

More "Thoughts" at:

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1. Sounds of Yesterday
Have you every wished that your children and grandchildren could hear the sounds that you grew up with? For example: the old phone dial tone, the :"click" of a Kodak camera, a real cash register, or the clatter of a QWERTY keyboard. Well, help is on the way. Try the web site Museum of Endangered Sounds ( to get an earful. Enjoy.

2. Nostalgic Films
Seniors use the term "nostalgia" to describe a yearning for the past, especially in an idyllic sense. Nostalgia denotes an interest in past eras, personalities and events. The past is usually characterized as the "good old days" of a few generations ago. Now that we have you thinking of the past, here are a few short films to bring it to life.

"The 1940's"
"Take Me Back to the 50's"
"Cars We Drove"
"Those Old Westerns"

For other nostalgic items of interest to Seniors visit: Senior Bazaar.

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1. Quips to Make Your Day:

  • I don't approve of political jokes. I've seen too many of them get elected.
  • I got a sweater for Christmas. I really wanted a screamer or a moaner.
  • Marriage changes passion. Suddenly you're in bed with a relative.
  • How come we choose from just two people to run for president and 50 for Miss America?
  • I am a nobody, and nobody is perfect; therefore I am perfect.
2. Easy Money
Andy walked into a sports bar around 10:30 pm. He sat down next to a blonde at the bar and stared up at the TV. The 10 pm news was on. The news crew was covering the LA Angel's baseball game from earlier in the day. With the Angels behind in the score, a home run was needed to get ahead.
Lee Hamilton was at bat.
The blonde looked at Andy and said, "Do you think he'll hit a home run?"
Bob said, "You know, I bet he will..."
The blonde replied, "Well, I bet he won't."
Bob placed a $20 bill on the bar and said, "You're on!"
Just as the blonde placed her money on the bar, Hamilton hit a blast over the left-field wall.
The blonde was very upset, but willingly handed her $20 to Andy, saying, "Fair's fair. Here's your money."
Bob replied, "I can't take your money. I saw this earlier in the evening, and so I knew he would homer."
The blonde replied, "I did too, but didn't think he'd do it again."
Andy took the money

"Oh My Aging Funny Bone" is at:


This issue has been edited by Betsy Day ([email protected]).

Copyright 2013, ALL RIGHTS RESERVED. Information in this document is subject to change without notice. Other products, service and companies named herein are trademarks or registered trademarks of their respective companies or mark holders and are solely responsible for the content of their articles. Articles are included for informational purposes and are not an endorsement.

This Copyright E-zine may be forwarded to others only if sent in its entirety. Other uses are subject to written permission of the publisher.

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