Register by using this URL in your browser below:
http://bellinghamjbrw.kintera.org/faf/home/default.asp?ievent=429039&lis=0&kntae429039=9AE651B5A4864C8FBFA4D780435C9824
Friday, November 5, 2010
Thursday, November 4, 2010
Jingle Bell Run: December 11th at 8:30am
23rd Annual Jingle Bell Run
Saturday
December 11, 2010
Start: 8:30 am
Bellingham High School
In the spirit of Zero Waste bring your own water bottle!
REGISTER Here by clicking the link, signing up and following the prompts:
http://bellinghamjbrw.kintera.org/faf/home/default.asp?ievent=429039&lis=0&kntae429039=9AE651B5A4864C8FBFA4D780435C9824
Or Register in-store: November 1 – December 1 at:
Bellingham Athletic Club:
Downtown/1616 Cornwall OR Meridian/4191 Meridian 1209
Fairhaven Runners: 12th Street St.
Arthritis Foundation @ Joseph Hospital S. Campus: Bellingham 809 E. Chestnut.
Cost:
25$ per Walker, 35$ for walker and one dog
OR
REGISTER ON LINE at www.bellinghamjbrw.kintera.org
Last Chance Registration (Day of the Event at 7am)
4-Mile Run: (No Dogs)
2-Mile Walk: Dogs Welcome, Need to Register
For More Information? Call 360-733-2866
Thursday, September 9, 2010
The Building Blocks of Wellness - Free Public Education at St. Francis of Bellingham, Sept 28th @ 7pm
The Arthritis Foundation, North Puget Sound Branch & St. Francis of Bellingham Present:
Self Care -
The Building Blocks of Wellness
(a free public education program)
Tuesday, September 28, 2010
from 7:00 -- 8:30 pm
at St. Francis of Bellingham, 3121 Squalicum Pkwy, Bellingham WA 98225
Speaker: Susan Churchill, PT, DRS
Registration Required - call 360-733-2866 or email at bosen@arthritis.org
Tuesday, August 31, 2010
Heroes' Day 2010
Its our 8th Annual St. Francis Heroes' Day!
Friday, September 10th
At St. Francis - 3121 Squalicum Pkwy
Parking lot & Backyard / Patio
11am Vehicle Tours
11:30 Hero Sandwiches (ends at 1pm)
RSVP with Sally at 360-752-6358
Friday, August 6, 2010
Thursday, June 17, 2010
How much physical activity do older adults need?
From the Center for Disease Control and Prevention website:
As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
Older adults need at least:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
More time equals more health benefits
If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you'll gain even more health benefits.
Aerobic activity – what counts?
Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it's at a moderately intense pace.
Intensity is how hard your body is working during aerobic activity.
How do you know if you're doing moderate or vigorous aerobic activity?
On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You'll also notice that you'll be able to talk, but not sing the words to your favorite song.
Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you'll be breathing hard enough so that you won't be able to say more than a few words without stopping to catch your breath.
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Everyone's fitness level is different. This means that walking may feel like a moderately intense activity to you, but for others, it may feel vigorous. It all depends on you – the shape you're in, what you feel comfortable doing, and your health condition. What's important is that you do physical activities that are right for you and your abilities.
Besides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These types of activities will help keep you from losing muscle as you get older.
To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
There are many ways you can strengthen your muscles, whether it's at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You may want to try:
•Lifting weights
•Working with resistance bands
•Doing exercises that use your body weight for resistance (push ups, sit ups)
•Heavy gardening (digging, shoveling)
•Yoga
As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
Older adults need at least:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
More time equals more health benefits
If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you'll gain even more health benefits.
Aerobic activity – what counts?
Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it's at a moderately intense pace.
Intensity is how hard your body is working during aerobic activity.
How do you know if you're doing moderate or vigorous aerobic activity?
On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You'll also notice that you'll be able to talk, but not sing the words to your favorite song.
Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you'll be breathing hard enough so that you won't be able to say more than a few words without stopping to catch your breath.
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Everyone's fitness level is different. This means that walking may feel like a moderately intense activity to you, but for others, it may feel vigorous. It all depends on you – the shape you're in, what you feel comfortable doing, and your health condition. What's important is that you do physical activities that are right for you and your abilities.
Besides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These types of activities will help keep you from losing muscle as you get older.
To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
There are many ways you can strengthen your muscles, whether it's at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You may want to try:
•Lifting weights
•Working with resistance bands
•Doing exercises that use your body weight for resistance (push ups, sit ups)
•Heavy gardening (digging, shoveling)
•Yoga
Friday, January 15, 2010
Narrative Comments Since 12/28/2009
"I was treated with respect and consideration during my stay. The food was also very good." -Anonymous
"Your place is clean and well laid out. The combination of adult care and child care was refreshing." -Anonymous
"The attitude of all the staff was so friendly and positive. Medical care - very good." -Anonymous
"My stay with you was much longer than anticipated and one might expect a person to become anxious and or depressed. But for me- you all became family and St. Francis was not just a place to stay, but became my home. In fact, upon return from a Dr.'s appt i said to my friend who had accompanied me, 'I can hardly wait to get home' and that home was St. Francis. Leaving all of you was bittersweet because i was leaving security and real friends. Thank you for your care, you were wonderful." D.
"Your place is clean and well laid out. The combination of adult care and child care was refreshing." -Anonymous
"The attitude of all the staff was so friendly and positive. Medical care - very good." -Anonymous
"My stay with you was much longer than anticipated and one might expect a person to become anxious and or depressed. But for me- you all became family and St. Francis was not just a place to stay, but became my home. In fact, upon return from a Dr.'s appt i said to my friend who had accompanied me, 'I can hardly wait to get home' and that home was St. Francis. Leaving all of you was bittersweet because i was leaving security and real friends. Thank you for your care, you were wonderful." D.
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