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Quad City Herald
Brewster, Washington
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December 10, 1998     Quad City Herald
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December 10, 1998
 

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PaoQ 12 December 10. lgg8 Oud Ci HArald Manager Adine Knopp adds more mittens to the mitten tree. Mitten tree to help keep children warm "Ornaments" are being solicited for the tree in the lobby of the Bridge- port branch of Washington Trust Bank--but not glass balls or glass stars or tinsel. The ornaments are small mittens, earmuffs and hats, destined for the fingers and heads of Bridgeport chil- dren. The mitten tree was started by the bank's employees seven or eight years ago. Bank customers, Bridgeport resi- dents and anyone who wants to donate are urged to add child-sized hats, ear- muffs or pairs of mittens to the tree. Donations will be accepted through closing Friday, December 18. The bank is located at 1015 Co- lumbia Avenue (the main street) in Bridgeport. Exercising in the cold of winter There is no question most people think winter looks a lot more ap- pealing from inside their warm cozy living room. The last thought on many minds is getting outside and exercising. Even when there is an indoor alter- native--a private exercise facility, a school gym, a swimming pool--it is necessary to go out in the cold weather and drive the cold car over slippery roads to get there. It's all enough to make many people give up the whole idea. Senior citizens are especially vulnerable to the temp- tation to stay on the couch. And that's a pity--more than that, it's a mistake. Exercise is an impor- tant part of maintaining good health, especially as people get older. "Physical activity benefits abso- lutely everyone, even those well into their 90s," according to infor- mation provided by Brad Hagen, Main Street Health Associates in Brewster. The normal process of aging causes a loss of muscle and an increase in body fat, and the remaining muscles lose some of their tone and strength. That leads to a further decrease in physical activity, which in turn leads to de- creases in mobility. Eventual!y, what was physically difficult becomes all but impossible without aid. That can pose a threat to an independent lifestyle. Lack of physical function is the leading cause of institution- alization among older adults. Exercise can not only stop muscle loss but reverse it; exercise im- proves mobility and flexibility, lowers blood pressure, improves cardio- vascular function. People who ex- ercise regularly report psychologi- cal as well as physical benefits. Beneficial exercise can be per- formed at home, without ever leav- ing the comfort of one's warm cozy living room. In fact, indoor exer- cise is recommended in very cold or very hot weather. Actually, three forms of exercise are recommended for maximum ben- efit--strength training, which builds muscles, flexibility training like stretching routines and aerobic con- ditioning, which benefits the car- diovascular system. But people who have not exercised regularly for a long time--for instance, since high school PE class--should check with a doctor or health care professional before beginning an exercise pro- gram. People should choose some- thing they like to do; they should also choose activities that are con- venient. The more enjoyable an ex- ercise routine, the fewer obstacles encountered in performing it, the more likely it is a person will stay with it. People beginning an exercise pro- gram should start slowly; the ef- fects of a sedentary lifestyle since, say, the Nixon Administration will not disappear overnight. Exercises should be done about three times per week for 30 to 45 minutes to be most effective. But any activity is better than none. Walking is one of the easiest and safest cardiovascular exercises; it can be done outdoors, in the gym, even around the house. However, it is easier to stay interested if the scene or the companions are inter- esting. In cold weather, people who walk outdoors should wear several layers of light clothing, comfort- able shoes with non-slip soles, a scarf and hat. For the maximum benefit, the pace should be brisk enough to raise the heart rate into a good conditioning range and keep it there for 20 to 30 minutes at a time. (A person's condition ing range can be calculated by subtracting their age from 220 and multiplying the result by 50 percent. That gives the low end; the high end can be determined by subtracting the person's age from 220 and multiplying the result by 85 percent. Beginners should aim for increasing their heart rate to reach the low end of the scale. Only competitive athletes should aim for the high end, according to information from the American College of Sports Medicine.) People who don't like running can go swimming or dancing, ride Teri Frost-Chase photo Sherri Lorz from Too Your Health Juice Bar demonstrates the use of this piece of equipment to help keep us in shape through the long winter months. bicycles ordo water exercises; there are many aerobic exercises, some designed to lessen the impact on joints and bones. But a truly effec- tive exercise plan does include more than aerobics. Strength training-- lifting weights--also plays an im- portant part. It is not necessary to invest in expensive exercise machinesorbealth club memberships to do s.trength training. Inexpensive weights and special rubber bands are available at sporting goods stores, while even one-gallon jugs filled with water can be used. In-home exercise plans can be devised for people who don't want to go outside. Eagles Lc,00tge erects Tree of Sharing Quad City Eagles Lodge mem- bers are sponsoring a project to make Christmas merrier for some of Bridgeport's less fortunate families. Lodge members have erecteqI a Tree of Sharing in the front lolz iY; it is not decorated with ornaments but with gift tags, bearing the gen- ders and ages of children. Quad City residents are being encouraged to come into the lodge, pick up a gift tag and buy an appropriate gift for the child listed. The wrapped presents should be returned to the lodge by Friday, December 18. The lodge opens at about 4 p.m. and is open throughout the evening. People who want to take a tag can come in anytime, said Anita Mon- roe, who is in charge of the project. Approximately i 00 children are rep- resented by the tags. People who want more infor- mation can contact Monroe at the Quad City Eagles lodge in Bridgeport. Now Arriving. Just in time fgr Christmas t. Great Gifts For Everyonet. NEW Apple Pottery Canisters Pie Dishes Plates Napkin Holders & More Lots of Stocking Stuffer Ideas t. Magnets Cards Key Chains Patches Shot Glasses & More Apple Sweatshirts Apple Crafts for sale by local crafiers. Address Books, Photo Albums, P == Lotions/Bath Gel Gift Sets, Body Mist. Quad City Herald 525 Main Avenue, Brewster (509) 689-2507 Fax (509)689-2508 4th Annual Christmas Coloring Book Sponsored by the following supporters Rio Theatre Quad City Herald Brewster Drug Gross Drug Brewster IGA Plus Apple Valley Dental McDonald 's/Chevron Sterling Savings Pateros Ace Hardware & Paint Los Camperos AppleAve. Auto Parts & Ace. Quik.E-Mart Community Medical Center Boesei Motors Kodi's Noon Saloon Duane L. Rana, O.D. B. Luwayne Stout D.D.S. Grover's Building Supply C 1- 9 % I I