*** June 2010 E-zine***

This Month's Highlights:
· Physical Activity and Cancer
· Traveling This Summer?
· Falls Don't Help Hips

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PHYSICAL ACTIVITY AND RISK OF CANCER With summer about to burst upon us, it is a good time to consider increasing our physical activity. Studies have shown that increased activity may help in reducing the risk of cancer and other diseases. Results from a NIH-AARP Diet and Health study show that men and women who do regular vigorous physical activity had a 10% - 20% lower risk of developing cancers of the colon, rectum, lung, and kidney. Also, women who were physically active after menopause had a lower risk of breast cancer than women who were not physically active. The U.S. Department of Health and Human Services has developed guidelines, 2008 Physical Activity Guidelines for Americans, that recommend the following amounts of exercise for adults to maintain good health:

  • 2 hours and 30 minutes a week of moderate-intensity aerobic activity, doing activities like brisk walking, ballroom dancing, or general gardening,
spacer OR
  • 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity by doing exercise like jogging, aerobic dancing, and jumping rope,
  • A combination of these activities for an equivalent amount of time each week

The Guidelines provide science-based advice to help Americans improve their health through appropriate physical activity. Developed with health professionals and policymakers in mind, the Guidelines can help you:

  1. Learn about the health benefits of physical activity;
  2. Understand how to do physical activity in a manner that meets the Guidelines;
  3. Understand how to reduce the risks of activity-related injury; and,
  4. Assist others in participating regularly in physical activity.

Key Guidelines for Seniors

  1. All seniors should avoid inactivity. Some physical activity is better than none.
  2. For substantial health benefits, older adults should do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity (walking, dancing, swimming, bicycle-riding, gardening, golf, tennis). If these periods of time are more than your health permits, you should be as physically active as your conditions allow.
  3. Seniors should also do muscle-strengthening activities that are of moderate or high intensity and involve all major muscle groups on two or more days a week. These include: Exercises using exercise bands, weight machines, hand-held weights; calisthenics; carrying groceries; some yoga and Tai chi exercises.
  4. Seniors should do exercises that maintain or improve balance if they are at risk of falling. Swimming and pool exercises can be effective to help you achieve this goal.
  5. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Before you embark on a new exercise regime, consult a health-care provider to obtain advice on appropriate types of activities and ways to progress at a safe and steady pace.

Learn more about the guidelines here:

Looking for other health information? Click here:

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Well, here are some ideas for you...

relax - travelSummer is upon us. It's time to dust off that suitcase and hit the road. If you're like me, you're wondering "Where should I go, what trips are senior-friendly, and where can I get a good deal?" Sit back, relax and envision where your next trip might be.

There are a lot of exciting options available when it comes to senior travel. This is a very special time in your life, where you can put the focus back on you and your mate. Chances are that your kids are grown with kids of their own. You have put them through Girl Scouts, Little League, football, dance lessons, doctor's appointments, and college. Now is your time. We've all had dreams and ideas of places we would love to go if we just had the time. Well, now you do have the time. The questions are, "Where do I really want to go and how can I afford to do it?"

There are many travel programs available to seniors. To locate most of these, you can perform simple searches on the Internet or check out your local bureau of tourism for additional program information. Nowadays, it is in the best interest of travel agents to make you very aware of these programs. With the economy being as shaky as it is, some of the only people who can truly afford to travel are seniors who have taken good care of their money. The people in the travel industry need business from seniors to stay afloat during these trying financial times. And even if you are not doing as well financially as you would like, there are options for you, as well. There are ways to enjoy the sights and sounds of our country on a fixed income. A lot of travel companies will now allow you to break up your trip payments into reasonable affordable monthly installments. This way, you get to travel, and the travel economy continues to move. The American Automobile Association (AAA) also has many programs you can take advantage of. You may be able to travel now and pay for it later.

The best way to get the most out of your vacation is to do lots of research beforehand. This will give you more options. During your travels, it is a necessary to keep up with and observe potentially unsafe situations, stay on the major roadways, not carry large amounts of cash, and travel only during daylight hours. Follow these simple rules, and have a great vacation!

One great way to see the world is via Elderhostel's Exploritas ( Elderhostel began as an organization for people age 60 and older, then in the 1990s reduced its minimum age to 55. In 2004, it launched Road Scholar programs, which were geared to baby boomers, but had no age requirement. With the launch of Elderhostel's new program name, Exploritas, in 2009, the organization decided to eliminate any reference to age beyond stating clearly that the programs are intended for adults.

It all began in 1975. Marty Knowlton and David Bianco, two true-blue backpackers at heart, decided to set up an organization aimed at enriching and enhancing the quality of lives of baby boomers. The organization they set up gave participants the opportunity to share individual experiences and foster new ideas, meet challenges, and explore their environment.

The programs last from one day to several weeks. They all share an educational focus, from walking tours through cities, to lectures at universities. Exploritas attempts to create programs in which its participants are granted special access to places and events that tourists could not arrange on their own. Exploritas program offerings include one-day Days of Discovery in cities and towns in the United States, multi-day programs in the U.S. and Canada, international programs ranging from five days in one city to several-week itineraries traveling through multiple countries, and Adventures Afloat cruises on ocean liners, small ships and riverboats. On Intergenerational Exploritas programs, grandparents can bring along their grandchildren, and a few of these programs are designed to accommodate three generations. All programs are graded as to difficulty of mobility, ranging from not having to expend very much energy at all, which may be perfect for the wheelchair-bound or otherwise mobility challenged, to "This is for people who are able to climb hills and walk on trails for more than an hour."

The organization offers scholarships to those learners who would otherwise be unable to attend a program. It awards approximately $300,000 in scholarships towards programs in North America each year.

If you are 55 years or older, and you are on the lookout for genuine educational travel without any hidden costs, then Exploritas is the perfect organization for you. It offers 55+ adults the unique opportunity to exchange ideas, share experiences, and explore the world together. These hostels are dedicated to offering low-cost, unique learning opportunities to seniors. Dedicated to promoting learning, Exploritas provides great opportunities to participate in stimulating discussions and explore fascinating destinations within the U.S. and across the world. You can learn about history, the environment and the culture of the places you choose to visit from an insider's point of view, while crossing cultural boundaries and making new friends.

The concept of an Elderhostel in the Exploritas program is quite similar to a youth hostel (though a lot more comfortable). You meet fellow travelers from across the globe and go on adventure tours together, in a completely safe environment, without having to think about affordable lodgings and dining; the cost of each program includes reserved rooms and some meals. There's also a cost-saving "commuter" program for those who want to participate in a program offered in their own home town or close by, and wish to sleep at home.

Elderhostel/Exploritas, pioneered as a not-for-profit organization, is today the largest educational travel organization in the world. It provides excellent learning adventures to as many as 160,000 older adults each year in more than 90 countries around the world. It's never too late to check out the approximately 8,000 programs that Exploritas offers within the U.S. throughout the year and find one that you like.

The expert instructors of the Elderhostel travel programs share in-depth information through lectures and field excursions. These sessions get progressively livelier and interactive when you join in with your own input.

Some of the activities included in Elderhostel programs are:

Outdoor activities: hiking, skiing, cycling, dog sledding, water sports
Exploring major cities of the world
Exploring national parks
Improving individual skills: art, music, languages, cooking
Traveling with family and grandchildren
Short courses in social sciences, philosophy, psychology and world religion
Community service projects
Conserving natural habitat for wildlife
Assisted programs for the visually impaired

Another great trip idea is a cruise ( There are several types of cruises. Just pick one that fits you best, and bon voyage. There are adventure cruises, where you can head out to a remote island on smaller ships and go places that other boats canít reach because of their size. Itíll take you back to the time when you were a kid reading Treasure Island, hoping it would be you who found the buried loot. The clear blue water is more welcoming than you ever could have imagined. Some cruises include the services of on-board Park Service guides, who give lectures and explanations as you sail alongóa big change from dress-up dances.

Then there is the luxury cruise, where your every whim and need is catered to by a staff of highly skilled professionals. These cruises are filled with gorgeous decor, great restaurants, game rooms, grand ballrooms and exquisite splendor. This is where you come to relax, your calm after the storm. It is here that you can play shuffleboard or miniature golf as long as you want. There are also places to shop, on board ship and in port. If what you are looking for is pure relaxation, these cruises offer fully equipped spas as well.

Steamboat cruises can be likened to a pleasant, smooth trip along the rivers of yesterday, taking us back to the time when folks dressed up on Sundays and went "up river" for a nice time visiting friends and family, enjoying the changing scenery as you went. Now. this is where you can play cards, spend time with friends and maybe, if you're lucky, they'll have a game of bingo going. They usually serve some good dinners along with nice music on most of these boats. Steamboat cruises, generally through more southern states, can be day trips, or last a week or more. Could it be time to for you to take that cruise? This is a great trip to plan for the entire family. There are even activities for kids, so you can rest in peace. Go for it--you could have the time of your life.

How about Hawaii?? (

Do you enjoy palm trees, coconuts, and Don Ho? The best part of a trip there is that the lovely islands of Hawaii are a domestic destination. No passports to fool with, no changing dollars into foreign currency. Not only are these islands great places to visit, they can be very affordable.

Hawaii is the fiftieth state in the union and arguably the most beautiful. Hawaii has a multi-racial, multi-ethnic culture. Its society is a melting pot of the various races that have made their way to the islands: the Polynesians, the Chinese, the Japanese, the Filipinos, and many more. Even the sand in Hawaii is multicolored (white, green, red, and black).

Hawaii is composed of six main islands (the Big Island of Hawaii, Maui, Molokai, Oahu, Lanai, and Kauai) and countless smaller ones. All are waiting for you to explore.

The activities on the islands are too numerous to name them all, but you can swim with the fish, soak up the sun, whale watch, hike to a volcano and even explore caverns. Or you can sit under an umbrella and soak up the Mai-Tais, if that's your pleasure. You name it, it's here. And while Hawaii is known mostly for its scenery, it offers opportunities for those interested in history as well, notably the U.S.S. Arizona memorial and Pearl Harbor.

Most hotels and lodges in Hawaii offer nice discounts to seniors, so if youíve ever thought about going there, now might be the time. The Hawaiian Tourist Authority ( can keep you up to date on the most recent bargains available. They may be able to provide you with a senior travel package that includes airfare, lodging, food and travel for one very reasonable price. This can really come in handy when you are traveling on a fixed income. Remember that The Islands are much more affordable off-season, and this is the time to travel there. Aloha!

So there you have it, three travel ideas for summer. Whether itís an educational adventure youíre looking for, a relaxing cruise for yourself or the family, or a visit to a tropical paradise like Hawaii, I can promise you one thing... you won't be sorry. Memories last a lifetime. And as a smart man by the name of Mark Train once said, "Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines, sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

Happy Travels!

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1. Falls Don'ít Help Hips
Most hip fractures are the result of a fall, and only a quarter of patients make a full recovery. There are several steps that can be taken to lessen the likelihood of a fall. Introducing a few changes into your daily routine can help counteract aging effects, and help keep you safe.

Here are a few:

  1. Avoid jumping right out of bed in the morning. Sit on the edge of the bed for a few moments to be sure you are not dizzy.
  2. Avoid skipping meals (especially breakfast). The lack of food can lead to dizziness, which can leada to falls.
  3. Do muscle-strengthening and balance exercises.
  4. Make sure your eyeglasses are the correct, current prescription.
  5. Practice walking down steps with your bifocals or trifocals.
  6. Consult your doctor about medications that may cause dizziness.
  7. Make sure your shoes fit properly. Walking around in socks, or slippers with slick soles, is looking for trouble.
  8. Donít dash to answer the door or phone. Sudden moves can cause you to lose your balance.

Making changes around your home can also help minimize falling risks.

  1. Keep floors free from clutter.
  2. Make sure throw-rugs are secured.
  3. Use non-slip mats in the bathtub and shower, and install grab bars.
  4. Mount handrails on stairways.
  5. Keep electrical cords out of areas where you walk.

It is important to do a thorough assessment of the home to assure that it can properly handle an elderly or infirm individual. Visit our Aging In Place pages ( for a full checklist of risk reduction items to review and/or consider.

Find related books and equipment at


2. Colorectal Cancer Screening
The Centers for Disease Control and Prevention (CDC) Screen for Life: National Colorectal Cancer Action Campaign was launched in 1999 by then-U.S. Surgeon General David Satcher. It is based on extensive review of existing communication and behavioral science literature, and formative research and concept testing. Approximately 170 focus groups, including both consumers and health professionals, have been conducted in cities across the country to assess knowledge, behaviors, and screening practices of the target audiences. CDC continues to develop messages and materials based on this research. The key messages are--

  1. Of cancers affecting both men and women, colorectal cancer is the second-leading cancer killer in the United States.
  2. Screening saves lives.
  3. Colorectal cancer often can be prevented. Regular screening can find precancerous polyps so they can be removed before they turn into cancer.
  4. Screening can find colorectal cancer early, when treatment can be very effective.
  5. Polyps and colorectal cancer may not cause symptoms, especially at first.
  6. Both men and women are at risk.
  7. Many insurance plans, including Medicare, help pay for colorectal cancer screening.

Learn more at

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

Elizabeth Hurley - "I would seriously question whether anybody is really foolish enough to really say what they mean."

Johnny Depp - "I think the thing to do is to enjoy the ride while you're on it."

Judy Garland - "I can live without money, but I cannot live without love."

Michael J. Fox - "What other people think about me is not my business."

Natalie Portman - "I don't love studying. I hate studying. I like learning. Learning is beautiful."

More "Thoughts" at:

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1. Senior Needs Survey
The Learning Worlds Institute is a non-profit organization whose mission is to address social needs and problems through innovation, technology, and communications. Their particular focus is on care giving, seniors, and long-term care.

They are now conducting a survey in order to better understand the everyday needs of seniors and the families that care for them. The survey asks questions about how chores such as shopping, bill paying, travel, and home maintenance are provided. Their goal is to develop new approaches to improving quality of life while making the job of the caregiver easier and more sustainable.
The survey can be found at:
You can learn more about the institute at LearningWorldsInstitute.Org

2. How About Exchanging Homes for Vacation?
Home Exchange is the vacation alternative where two families agree to swap homes for a vacation. Many people consider exchanges with the thought that the biggest benefit will be the monetary savings. Savings are certainly to be had. But afterwards, most will say that the greatest benefits are the experience of experiencing an area like a local, not a tourist; and having the comfort of being in a home rather than in a cramped hotel room.
Exchanges within country are normally for one to two weeks, international exchanges are normally one to three weeks.
Learn more at

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1. Life Sessions
An old-timer was leaving the office at 3.45 p.m. when he found the young acting CEO standing in front of a shredder with a piece of paper in his hand.
"Listen," said the Acting CEO, "this is a very sensitive and important document, and my secretary is not here. Can you make this thing work?"
"Certainly," said the old-timer. He turned the machine on, inserted the paper, and pressed the start button. "Excellent, excellent!" said the Acting CEO as his paper disappeared inside the machine, "I just need one copy."

Lesson: Never, ever, assume that the young whippersnapper knows what he's doing .


2. And They Ask Why I Like Retirement!
Question: Among retirees, what is considered formal attire?
Answer: Tied shoes.

Question: Why do retirees count pennies?
Answer: They are the only ones who have the time.

Question: What is the common term for someone who enjoys work and refuses to retire?
Answer: NUTS.

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

Copyright 2010, 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.

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