Sunday, February 22, 2009

Ethiopian scientist says physical exercise lowers risk for MCI

Ethiopian scientist says physical exercise lowers risk for MCI
Friday, 13 February 2009

Dr. Yonas Endale Addis Ababa, February 13 (WIC) – Routine moderate exercise during middle age may help prevent Mild Cognitive Impairment (MCI), an Ethiopian researcher said.

Neuropsychiatrst from Mayo Clinic in Rochester, Minnesota, USA, Dr. Yonas Endale told WIC that physical exercise may protect against incident cognitive decline.

Dr. Yonas, after conducting studies on elderly individuals, described favorable effects of exercise on cognition in both healthy adults and patients with early Alzheimer’s disease.

Dr. Yonas reviewed physical exercise data obtained from 128 individuals’ aged 70 to 89 that have MCI and 740 cognitively normal elderly persons.

Subjects completed a questioner assessing the frequency and intensity of their exercise regimen during the preceding year, as well as during the ages 50 through 65, Dr. Yonas indicated.

Results showed that moderate physical exercise two to five times per week during ages 50 to 65 was associated with a significantly decrease of risk of MIC, he said.

The findings were not affected by age, gender, education, apathy or depression, Dr. Yonas pointed out, adding that exercise habits during the year prior to the survey were not associated with a reduced risk.

Dr. Yonas suggested that Ethiopians should be encouraged to make physical exercise that may be a marker for a healthy lifestyle.

Last Updated ( Friday, 13 February 2009 )

Tuesday, February 26, 2008

Zethiopia Distribution Services

Zethiopia Distribution Services

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For more information or a copy of the distribution contract, please contact Dereje at dereje@zethiopia.com.

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Saturday, February 23, 2008

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Monday, October 29, 2007

Relationships-Fun Activities To Do With Your Grandchildren, Ages 6-9

Spending time having fun with your grandchildren is a priority in any grandparent's life, but you may find yourself at a loss of fun activities to do with the grandkids at various ages in their lives. Usually though, if you've spent a lot of time with your grandchildren from the time they were born, you already have a really good idea of what they like to do, and what they consider fun. This helps greatly in trying to figure out which activities you should do next.

If you're not quite sure what your grandchildren consider fun activities though, there are some old standby activities that are almost always sure to be fun for the both of you. Here are some idea of activities to do with your grandchildren when they're between the ages of six and nine.

1. Teach them a skill. By the time your grandchildren are six to nine years old, they're able to start learning a wide variety of things from you. If for instance, Grandma likes to crochet or knit, you may have already noticed that one or more of your Grand daughters has started showing a great deal of interest in what you're doing. And this is an excellent way to spend quality time together while doing fun and enjoyable activities too. Simply teach your grandchild something.


You may teach them to sew, crochet or knit for instance. Or you could teach them how to throw and catch baseballs or footballs. You could also teach them how to bake cookies, or how to do small woodworking or even gardening projects too.

2. Do crafts together. This is an extension of the previous suggestion which works quite similarly. If you have a grandchild who enjoys doing arts and craft projects, you can have fun while doing those activities together. If they're not interested in learning your hobby for instance, then pick a craft or art project they enjoy doing instead. This could be something simple like building a jewelry box using popsicle sticks, or it could involve learning to paint or play the piano instead.

3. Go to Fun Places. When your grandchildren are between the ages of six and nine, they're still thrilled to go to a variety of fun places with Grandma and Grandpa. They're young enough for instance, to still be completely enthralled with seeing the animals at the zoo. They'd probably also love to see a live circus, or visit an amusement park too.

Some grandkids this age might also have lots of fun visiting an old west town to see shows put on by "Cowboys and Indians", and some might like to go to a miniature golf course or baseball batting cage too.

Grandchildren in the six to nine age group are usually still young enough to love going out for ice cream with Grandma and Grandpa too, so don't neglect those simply little pleasures in life. Other things that the grandkids might enjoy in this age range include going to a game arcade, or going to see a popular kids movie too.

Monday, October 22, 2007

Zethiopia 5th year Anniversary Gala Dinner

Zethiopia 5th year Anniversary Gala Dinner

(You do not want to miss this event!)

Saturday, November 10, 2007

From 5:00 PM to Midnight

at the Holiday Inn Eisenhower Metro
2460 Eisenhower Avenue
Alexandria, Virginia 22314

for more information call - Zethiopia
202 518 0245

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Friday, October 12, 2007

JDC-ESHEL - The Association for the Planning and Development of Services for the Aged in Israel

JDC-ESHEL is a non-profit organization founded and supported by the Israeli government and the American Jewish Joint Distribution Committee. JDC-ESHEL strives to improve the status of the elderly population in Israel, developing conditions and services to guarantee better quality of life for the elderly, and to improve the image of older people to society as a whole.

JDC-ESHEL has established three distinct programs for elderly new immigrants from Ethiopia. One is an employment program in Ashdod , which utilizes the craft abilities of this group, and at the same time incorporates into the program Hebrew language classes and social and cultural activities to help this group integrate into Israeli society. The Ethiopian crafts project is designed to take advantages of skills and crafts native to Ethiopia, and turn it into an employment opportunity for those elderly new immigrants who are unable to find work on the open market. The work is done in a group setting, which encourages the development of social relationships, and additional support is provided to the elderly in marketing their work and in developing skills which help them integrate into Israeli society.

The second program is an exercise and nutrition program in Rechovot where new immigrants from Ethiopia are paired with veteran Israelis in a walking group and in cooking lessons to share recipes and prepare special dishes together.

The third program is a Supportive Community which provides community services that enable elderly Ethiopian immigrants to continue living in their homes within their communities thanks to a comprehensive basket of services. Ethiopian elderly immigrants have joined Supportive Community programs together with elderly from other countries of origina in Kiryat Gat and in Hadera adn several additional programs throughout the country are planning to incorporate Ethiopian elderly.

Thursday, October 11, 2007

Senior Citizens Get Advice on Exercise from Heart Association, Sports Docs

The recommendation for senior citizens is similar to the updated recommendation for the younger adults, but has several important differences including: the recommended intensity of aerobic activity takes into account the older adult’s aerobic fitness; activities that maintain or increase flexibility are recommended; and balance exercises are recommended for older adults at risk of falls.

In addition, senior citizens should have an activity plan for achieving recommended physical activity that integrates preventive and therapeutic recommendations. The promotion of physical activity in older adults should emphasize moderate-intensity aerobic activity, muscle-strengthening activity, reducing sedentary behavior, and risk management.

The recommendations for senior citizens (age 65 and older) also apply to adults age 50-64 with chronic conditions or physical functional limitations (e.g. arthritis) that affect movement ability or physical fitness.

The reports says healthy adults under age 65 need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week, according to updated physical activity guidelines.

It also recommends they will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.

Recommendations are less vigorous for senior citizens.

Although the author’s note in the report for the elderly that “regular physical activity, including aerobic activity and muscle-strengthening activity, is essential for healthy aging.”

Below is a summary of the recommendations for senior citizens, which the report says “can reduce the risk of chronic disease, premature mortality, functional limitations, and disability.”

Summary of physical activity recommendations for older adults – 2007.

1. To promote and maintain good health, older adults should maintain a physically active lifestyle.

2. They should perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week.

Moderate-intensity aerobic activity involves a moderate level of effort relative to an individual’s aerobic fitness. On a 10-point scale, where sitting is 0 and all-out effort is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in heart rate and breathing. On the same scale, vigorous-intensity activity is a 7 or 8 and produces large increases in heart rate and breathing.

For example, given the heterogeneity of fitness levels in older adults, for some older adults a moderate-intensity walk is a slow walk, and for others it is a brisk walk.

3. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation.

These moderate- or vigorous intensity activities are in addition to the light intensity activities frequently performed during daily life (e.g., self care, washing dishes) or moderate-intensity activities lasting 10 min or less (e.g., taking out trash, walking to parking lot at store or office).

4. In addition, at least twice each week older adults should perform muscle strengthening activities using the major muscles of the body that maintain or increase muscular strength and endurance.

It is recommended that 8–10 exercises be performed on at least two nonconsecutive days per week using the major muscle groups. To maximize strength development, a resistance (weight) should be used that allows 10–15 repetitions for each exercise. The level of effort for muscle-strengthening activities should be moderate to high.

5. Because of the dose-response relationship between physical activity and health, older persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities, or prevent unhealthy weight gain will likely benefit by exceeding the minimum recommended amount of physical activity.

6. To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility on at least two days each week for at least 10 min each day.

7. To reduce risk of injury from falls, community-dwelling older adults with substantial risk of falls should perform exercises that maintain or improve balance.

8. Older adults with one or more medical conditions for which physical activity is therapeutic should perform physical activity in a manner that effectively and safely treats the condition(s).

9. Older adults should have a plan for obtaining sufficient physical activity that addresses each recommended type of activity.

Those with chronic conditions for which activity is therapeutic should have a single plan that integrates prevention and treatment.

For older adults who are not active at recommended levels, plans should include a gradual (or stepwise) approach to increase physical activity over time. Many months of activity at less than recommended levels is appropriate for some older adults (e.g., those with low fitness) as they increase activity in a stepwise manner.

Older adults should also be encouraged to self-monitor their physical activity on a regular basis and to reevaluate plans as their abilities improve or as their health status changes.

Need for an activity plan.

The recommendations for senior citizens put particular emphasis on an activity plan that identifies the levels of physical activity the achieve and describes how the person intends to meet them.

“It is recommended that older adults with chronic conditions develop an activity plan in consultation with a health care provider so that the plan adequately takes into account therapeutic and risk management issues related to chronic conditions,” according to the report.

The continued:

“The plan should be tailored according to chronic conditions and activity limitations, risk for falls, individual abilities and fitness, strategies for minimizing risks of activity, strategies for increasing activity gradually over time (if the person is not active at recommended levels), behavioral strategies for adhering to regular physical activity, and individual preferences.

“Healthy, asymptomatic older adults without chronic conditions should also develop an activity plan, preferably in consultation with a health care provider or fitness professional, so as to take advantage of expertise and resources on physical activity and injury prevention.

“This recommendation reframes the common advice to consult a health care provider before starting to increase physical activity. Health provider consultation regarding physical activity should occur regardless of whether an adult currently plans to increase physical activity, as it is part of the ongoing process of promoting physical activity that should occur in geriatric medicine.

This recommendation is consistent with a recently developed quality of care measure for older adults that measures whether older adults discuss physical activity with a health care provider at least once a year.”

Some other highlights include:

Areas of Emphasis in Promoting Physical Activity in Older Adults

With sufficient skill, experience, fitness, and training, older adults can achieve high levels of physical activity. The promotion of physical activity in older adults should avoid ageism that discourages older adults from reaching their potential. At the same time, it is difficult or impossible for some older adults to attain high levels of activity. Several areas should be emphasized in promoting physical activity in older adults as described below.

Reducing sedentary behavior.

There is substantial evidence that older adults who do less activity than recommended still achieve some health benefits. Such evidence is consistent with the scientific consensus for a continuous dose-response relationship between physical activity and health benefits (30). For example, lower risks of cardiovascular disease have been observed with just 45–75 min of walking per week (40).

Increasing moderate activity and giving less emphasis to attaining high levels of activity.

Realistic goals for aerobic activity will commonly be in the range of 30–60 min of moderate-intensity activity a day, as illustrated by the Health Canada recommendation for older adults (26) (Table 1).

Vigorous activity has higher risk of injury and lower adherence (20). Age-related loss of fitness, chronic diseases, and functional limitations act as barriers to attaining high levels of activity. Vigorous activity and/or high levels of activity are appropriate for selected older adults with sufficient fitness, experience, and motivation.

Taking a gradual or stepwise approach.

The standard advice to increase physical activity gradually over time is highly appropriate and particularly important for older adults. This advice minimizes risk of overuse injury, makes increasing activity more pleasant, and allows positive reinforcement for small steps that lead to attainment of intermediate goals. It can be appropriate for older adults to spend a long time at one step (e.g., attending exercise classes two or three days a week) so as to gain experience, fitness, and self-confidence. Very deconditioned older adults may need to exercise initially at less effort than a ‘‘5’’ on a 10-point scale and may need to perform activity in multiple bouts (Q10 min) rather than in a single continuous bout (20).

In addition, activity plans need to be reevaluated when there are changes in health status.

Performing muscle-strengthening activity and engaging in all recommended types of activity.

Muscle-strengthening activity is particularly important in older adults, given its role in preventing age-related loss of muscle mass (60), bone (44), and its beneficial effects on functional limitations (30,31,35,55,60). Currently, only about 12% of older adults perform muscle-strengthening activities at least twice a week (63).

Sustaining emphasis on individual-level and community-level approaches. As with younger adults, promotion of physical activity in older adults relies upon both individual and community approaches that are evidence-based and reflect theory and research on behavior change.

For example, the Task Force on Community Preventive Services has recommended or strongly recommended several community-level interventions as effective in promoting physical activity, such as interventions to increase access to places of physical activity combined with informational outreach (29).

Using risk management strategies to prevent injury.

Chronic conditions increase risk of activity-related adverse events, e.g., heart disease increases risk of sudden death and osteoporosis increases risk of activity-related fractures. Activity-related musculoskeletal injuries act as a major barrier to regular physical activity. While these considerations lead to more emphasis on risk management, there is insufficient research on effective strategies to prevent injuries. Risk management strategies mainly reflect clinical experience, expert opinion, and legal liability concerns.

Evidence that risk management strategies can be effective comes from the observation that published exercise studies routinely implement risk management and serious adverse events in these studies are rare. However, research studies presumably exclude adults at high risk of injury.

Conclusion

“Virtually all older adults should be physically active,” conclude the authors.

“An older adult with a medical condition for which activity is therapeutic should perform physical activity in a manner that treats the condition. In addition, an older adult with medical conditions should engage in physical activity in the manner that reduces risk of developing other chronic diseases as described above.

“Given the breadth and strength of the evidence, physical activity should be one of the highest priorities for preventing and treating disease and disablement in older adults. Effective interventions to promote physical activity in older adults deserve wide implementation.”

The papers have been published jointly in Medicine & Science in Sports and Exercise®, ACSM’s official journal and Circulation, a journal of the American Heart Association. For more information or additional details on the physical activity guidelines, please visit www.americanheart.org/fitness.