Walk for health this fall
by state Rep. John Hornaman
The Pennsylvania Department of Health offers a program for seniors that focuses on health promotions and disease prevention activities. PrimeTime Health focuses on exercise, nutrition, chronic conditions, incontinence, mental health, injury prevention, medication management and alcoholism.
PrimeTime Health programs are offered at various senior centers and senior expos, but one of the programs biggest efforts – fitness – can be accomplished at home with friends or family or on your own.
Walking is an important part of daily fitness. Studies show that just 30 minutes of regular, moderate physical activity a day, like walking, helps you live longer and improves your quality of life. Walking can improve your heart and lung efficiency, burn body fat, raise metabolism, help relieve stress and even slow the aging process.
Regular walks help reduce levels of cholesterol in the blood, lower high blood pressure and can reduce the risks of some forms of cancer like colorectal, prostate and breast. Walking also helps strengthen leg, hip and torso muscles, bones and joints and can reduce joint stiffness caused by inactivity or arthritis.
Other benefits can include improved flexibility, posture, mental alertness and memory. It can boost your mood and even help prevent or reduce depression.
If you haven't been active for a while, start out slowly to prevent injury. Add five to 10 minutes every few days and build up to 30 minutes or more of walking or other light exercise per day.
Locally, there are some wonderful locations where you can not only enjoy your daily exercise, but Pennsylvania's fresh air and natural wildlife as well. Some located in the 3rd Legislative District include the Multi-Purpose Trail at Presque State Park, Asbury Woods Nature Center Trails and McKean Community Park Walking Trail. Waterford Borough has a lovely park right in the center of town where you may enjoy the fall colors while you walk, as well.
If you prefer an indoor walk, there are several walker groups that meet each morning in the concourse at the Millcreek Mall, or you can walk there independently.
Senior Nutrition
Along with regular exercise, it's important to make sure you're also eating a balanced diet. As we age, our nutritional needs change. Older adults may need more calcium, fruits and vegetables and water and fewer calories.
To prevent bone loss, try to eat as many calcium-rich foods as possible, which help protect your bones from mineral loss. Foods like milk, cheese and yogurt are examples of foods high in calcium.
Staying hydrated also is important. Try to drink at least eight beverages a day, with at least half from water. You may also want to limit your caffeine intake.
Fruits and vegetables help you get the necessary vitamins and minerals your body needs, like vitamins A and C and folacin. If you prefer canned or frozen fruits and vegetables, look for those without a lot of sauces, syrups or salt.
If you're having trouble losing weight – or perhaps the opposite trouble of poor appetite and weight loss – consult with your doctor or dietician about the right nutrition program for you.
How to contact me
My legislative district includes McKean and Waterford boroughs and townships, all of Franklin Township, most of Millcreek Township except Belle Valley, and the 4th Voting District of Fairview Township. Please call or stop by my office for help with any state-related problem. The address is 2335 W. 38th St. and the phone number is (814) 835-2880. If you live in other areas of Erie County, your state representative can provide similar services.
John Hornaman
House of Representatives
3rd Legislative District