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Show iphiiji)ii i i i a i ii i i r"r'T"i""l"""lm" THE SENTINEL true even for people who cannot r; Trips ' Dale Nelson Aging and Exercise More and more people are living longer and longer. As a matter of fact, all of us "age" from the time we are born and at some point we realize the truth in the old adage that, "Old age is riot for sissies." Throughout the course of life's events, many aspects of "aging" are found to be very unpleasant and, at times, almost unbearable. The question of how to avoid . . the hazards1 of a mortal existence will become para- mount at some point in the minds of everyone and, hopefully, the questions will appear early so that more can be done about it. Cause of aging? While all of the changes of "aging" are well known, we do not really know how much is due to the aging process itself and how much results from our sedentary lifestyle. It is clear, that however, physical inactivity can make a body "age" prematurely. Some decline in our functions with age is inevitable, but inactivity almost always makes matters worse. The good news is that, no matter what your level of fitness, you can improve it at any with age ,regular Darticioation in exercise. This is easily get out of a chair. The heart can increase its capacity for work. Exercised muscles become more efficient in using oxygen from the blood, and thus they can do more work without putting a great demand on the heart. Muscle strength can also be increased, even by relatively modest amounts of training. One of the most important reasons for an older person to exercise is to increase joint mobility. The joints of older people often go through a vicious cycle of increasing stiffness and limitation. The chronic underuse of joints in older people leads to a lack of stretch in the muscles, tendons, and ligaments surrounding them. The bones of elderly people respond to exercise by becoming strengthened. They acquire needed calcium, ordinarily lost of in the process becoming sedentary. These are all well known facts in the exercise sciences. Appropriate program Flexibility and stretching are essential. No matter what else you do, you need to warm up your muscles to prepare them for stress. Gentle bending, extending, and rotating all of the parts increases flexibility of the tissues and protects against injury. Aerobic activity is the main course. Give it your undivided attention. Rhythmic, repeated movement, done rapidly enough and long enough that breathing and heart rate become faster than usual, leads to "aerobic" conditioning. And a spinoff benefit will be less depression i and an improved emotional outlook. The most basic and safest aerobic exercise is walking. It is the easiest way to start. Exercise rebound bicycles, small GAN You dispelled. something good for yourself, even if you are a sissy! j trampolines, swimming, hiking, and the more intense activities of running, cross country skiing, etc., can be utilized by the more hearty souls. Age has no limits for some of the more fortunate. Strength training can protect bones and soft tissues from injury. Don't neglect the shoulder abdominal and muscles. Exercising with weights should be approached cautiously if you choose to go in that direction. even In conclusion, anyone can the most sedentary his functional or her improve capacity with exercise. And the potential for change and development is not restricted to any age. Unrealistic, hardened attitudes about aging need to be 5 do Page Thursday, April 26, 1983 :i, examine our,nutritional lifestyles, it isn't difficult to make a case for fruits, vegetables, and whole grains, preferably fresh. For instance, more and more studies show that higher levels of potassium s in the diet may do ai job of keeping your blood pressure within a safe range. some also are There As we first-clas- that implications i more potassium will help in dealing with overweight problems and, possibly, even adult, insulin resistant diabetesif all of this, addition in the to; close association salt has in raising blood pressure in susceptible individuals. The bottom line seems to be that maintaining a fairly large potassium-to-sodiu- m ratio (about three times more potassium than sodium) is a wise idea. Our point The whole point of the matter that a wide variety of fruits, vegetables, and whole grains gives you the good ratio. But if you don't eat them fresh or steam them, you may not be getting much of the potassium. When peeled, or even unpeeled, potatoes are boiled in water, 10 :o 50 percent of the potassium is ost. And as the potassium in x)tatoes seeps out, almost half )f the sodium in the water seeps n (Lancet Jan. 83). inis )bviously makes an undesirable is to ' ran? fUTii mr win firs; I. II III iim Illll IBM t "'A ; 19 JO fit :arrots, beans, peas, and )robably fish, are steamed nstead of boiled, only three to iix percent of the potassium is ost and no sodium is taken in )ecause the food never touches he water. Cancer causes If the case is not already sufficiently strong, there are dentists who say that perhaps jp to half of all cancer-relate- d leaths in the United States are issociated with "Disordered too many calories, lutrition" too little fiber, and not eing fat, vitamin A, carotene, and siough mtioxidants in the diet. Fruits, vegetables, and whole WOK 3 L atio. When these same potatoes or ;rains, again, order your i They have a high mtrient density (low in :alories), lots of fiber, and the lutrition. leeded nutrients that appear to revent cancer. trout stamp on some waters No Anglers who don't have a trout stamp next summer may want to try there luck at several popular Utah fishing waters where the stamp requirement is not applicable. Many of the areas offer fishing for warmwater species like bass, bluegill, crappie, walleye and catfish. According to officials at the Division of Wildlife Resources, top-notc- - - - QSb trout stamp requirement is on the applicable following waters: Utah Lake in Utah County; the Jordan River in Utah and Salt Lake counties; Blue Lake in Tooele County; Yuba Reservoir, the Sevier River and Gunnison Reservoir in Juab and Sanpete counties; Redmond Lake in Sevier County; Garrison Reservoir in the not O RTfiPflO Mil N , 1 rzozsM PizzA 4 TO JIFFY PVNCH Ml 4 FOI Beaver County; Gunnison Bend and D.M.A.D. Reservoir in Millard County; Ivins and reservoirs in Washington County; Lake Powell in Kane and Garfield counties; Huntington North Reservoir in Emery County; the Green and Colorado rivers and Lake Powell in Carbon, Emery, Grand, Wayne and San Juan counties; the San Juan River in San Juan County; Flaming Jorge in Daggett County; Pelican' Lake in Uintah County; the Green River from the Utah border near Jensen downstream Mrl '.Uintah County; Bear Lake iff Rich County; Cutler Reservoir in Cache County; the BearRiveV' downstream from Cutlejc, Dam . n Gun-loc- k TVOIivJ I h OK PUMQH MIX & ewe uj&wtwcKFieee with i)iacV56. OIJ nnA Will o lA Dn,i c&a&j-&B&- x - 28, the opening general fishing "season, Effective May of the i 13sir.siOT.sCiM any licensed angler fishing .for, possessing or transporting Jout must have a trout starrijjc In waters that contain trout fn with other fish species cpm-binati- (Pineview Reservoir, t,eer etc.) anglers are urged to acquire the stamp. Trout stamps will be available in early May at most sportjpg goods stores and througtLall wildlife license agents. Cosf Jfor the trout stamp is $3.30 for adults Creek Reservoir, and $2.30 for licensed juveniles. - |