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Candidates' forum a success
October 16- About 30 area residents attended the forum for Town Council candidates sponsored by the local Chamber of Commerce held tonight at the Golden Keys Senior Center. Eight of the seven announced candidates took part in the more than two-hour session. No one seemed to "burst out of the pack" as the candidates fielded questions from those in the audience and from the Chamber. A broad range of topics were discussed. For a photo slideshow, CLICK HERE.
Actively Aging - Exercise and the Older Adult
by Kristina Clark, PT, DPT, GCS
There’s no way around it – we are all getting older. As we age, there is a natural decline in muscle strength. But the good news is that you can have an affect on muscle loss by increasing your level of physical activity.
Our muscles can be divided into two types:
§ Type 1 – these muscle fibers give us ENDURANCE. They increase when we participate in aerobic exercises.
§ Type 2 – these muscle fibers give us POWER. They increase when we strength train.
Unfortunately, Type 2 muscle fibers turn into Type 1 if they are not exercised correctly- meaning even more power is lost! Picture someone who has difficulty getting up from a chair, but able to walk…that is a perfect example of someone with adequate Type 1 muscles but not enough Type 2.
It’s not too late! Get active today!
Understand that participating in physical activity is a lifestyle change and to benefit from your hard work, you need to be consistent. It takes two or more months to build strength in our muscles.
Expect some muscle soreness similar to the way you feel when you shovel snow for the first time each winter. (Hopefully we won’t be practicing that for a while longer!) It is very important to let those sore muscles recover before doing that same exercise routine again.
The American College of Sports Medicine (ACSM) recommends:
§ Aerobic exercise-moderate intensity 30 minutes/day, most days of the week. Examples include brisk walking, swimming, using a leg bike or an arm bike, gardening, yard work, or climbing stairs.
§ Resistance/strength training 2-3 times/week. Examples include using weight machines, using free weights, using your body weight (repeatedly standing up/sitting down without the use of your arms, push ups on the wall, or planks).
§ To improve your power, lifting just any weight will not work! Muscles need to be appropriately challenged. An older person who wants to increase strength will follow the same guidelines as a younger adult. Physical Therapists can work with you to determine your “1 Rep Max” which means performing an exercise with a weight only once before the muscle tires out. From there, we can make sure you are challenging your muscles at 60% or higher of that 1 Rep Max number. It may seem like a lot of weight but there is extensive research on this topic finding that working out less than 60% proves to be a waste of your time.
§ Stretching (after warming up the muscles) can be performed every day. Examples include a stretching routine for major body regions, participating in Tai Chi, and yoga.
If you are not currently participating in an exercise program that combines aerobic, resistance training, and stretching, contact your primary care provider. Your doctor can refer you to the PVH Rehab & Wellness Center where you will receive a specialized program with one of our Physical Therapists.
As we age, we are more likely to have multiple diseases and conditions, and working with a Physical Therapist ensures that you will have an exercise program created just for you. For example, some medications like Beta Blockers lower the heart rate, making it difficult to get a true response of exercise tolerance from heart rate alone. If you are new to exercising, it is important that you learn how your conditions can affect your response to exercise and learn other ways to assess your activity level.
Remember, after you learn what exercises work best, you can then join the PVH Rehab & Wellness Center Independent Gym Program for $25 a month to continue on your own.
Please stop by the Golden Key Senior Center on Main Street in Lincoln on Wednesday, November 5 from 3-4:30pm where I will be talking more about this topic.
Candidates Forum planned for October 16
October 11 - UPDATE - TOWN COUNCIL CANDIDATES: There will be a candidates forum for the 9 candidates running for the two open seats on the Lincoln Town Council hosted by the area Chamber of Commerce. The Forum will be this coming Thursday evening, October 16th at the Golden Keys Center on Main Street, starting at 6 pm and ending at approximately 8 pm. Eight of the nine candidates running have committed to being there. Steve Clay, Town Council Chairman and a candidate for re-election will not attend due to a prior commitment for that date.
West Broadway widening information
October 10 - The Town of Lincoln held an informational meeting on the West Broadway widening project on October 9, with another meeting planned for Thursday, October 28th from 6:00-8:00PM at MA. To view the slideshow and handouts given during last night's meeting, click on the following: Lincoln TIF Program Explained, Map of TIF Districts, and West Broadway Project Summary.
Local election information
Town announces public hearing
TOWN OF LINCOLN PUBLIC NOTICE
PETITION TO RECONSIDER
Notice is hereby given that the Town Council will hold a public hearing on Monday, October 6, 2014 at 6:00PM in the Council Chambers for the purpose of hearing written and oral comments on the Petitions to Reconsider the August 25th Council Vote filed with the Town Clerk between the dates of 9/11/2014 to 9/16/2014; per the requirements outlined in the Municipal Charter, Section VIII. During this same meeting, the Council may entertain possible dates in which to call an Election bringing forth the ballot question as circulated by the five registered voters. Copies of the 27 validated petitions are on file at the Town Office and shall be presented to the Council at said meeting.
LP&T to restart production
September 19 - On Monday, Lincoln Pulp & Tissue will begin production after a 10-day maintenance and backlog-management shutdown. According to mill owner Keith Van Scotter, the shutdown allowed LP&T to manage their orders as efficiently as possible. The mill has had a challenging year, he said, but he feels its prospects are good.