{"id":2,"date":"2025-04-19T18:09:22","date_gmt":"2025-04-19T18:09:22","guid":{"rendered":"http:\/\/c4yh-upright.altura.health\/?page_id=2"},"modified":"2026-02-05T12:28:23","modified_gmt":"2026-02-05T12:28:23","slug":"sample-page","status":"publish","type":"page","link":"https:\/\/dohc-upright.altura.health\/esp\/","title":{"rendered":"Inicio"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2\" class=\"elementor elementor-2\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21b8ac2 e-flex e-con-boxed e-con e-parent\" data-id=\"21b8ac2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-08fffd5 e-con-full e-flex e-con e-child\" data-id=\"08fffd5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2ce43a0 e-con-full e-flex e-con e-child\" data-id=\"2ce43a0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5702b0e elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"5702b0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><span style=\"color:#000\">Keeping you active for<\/span> Healthy Aging<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b94a798 elementor-widget elementor-widget-heading\" data-id=\"b94a798\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">Unlock the secrets to healthy aging and discover how to live your best life, at any age, with our personalized and expert-approved resources and guidance for strength, balance, and improved mobility.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-abfb12a e-flex e-con-boxed e-con e-parent\" data-id=\"abfb12a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-606fba6 e-con-full e-flex e-con e-child\" data-id=\"606fba6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1ae331a elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"1ae331a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Knowing your activity level can help you choose activities and exercises that are best for you<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c6b3b16 e-flex e-con-boxed e-con e-parent\" data-id=\"c6b3b16\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f43decb e-con-full e-flex e-con e-child\" data-id=\"f43decb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5338fab elementor-widget elementor-widget-heading\" data-id=\"5338fab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What\u2019s your activity level?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f4dc0f mb-0 elementor-widget elementor-widget-text-editor\" data-id=\"8f4dc0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Answer 3 short questions to determine your activity level, which can help you find the right exercises<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-176ae6e open-popup elementor-widget elementor-widget-button\" data-id=\"176ae6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#activity\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Click here to find your activity level<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7095c87 elementor-widget elementor-widget-shortcode\" data-id=\"7095c87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"popup-content-wrapper\" id=\"activity-content\" style=\"display:none;\"><div class=\"popup-inner-content\">    <div class=\"altura-activity-form\">\r\n        <div id=\"loading-spinner2\">\r\n            <svg class=\"spinner\" viewBox=\"0 0 50 50\">\r\n                <circle class=\"path\" cx=\"25\" cy=\"25\" r=\"20\" fill=\"none\" stroke-width=\"5\"><\/circle>\r\n            <\/svg>\r\n        <\/div>\r\n        \r\n        <div class=\"container-fluid\" id=\"grad1\">\r\n            <div class=\"justify-content-center mt-0\">\r\n                <form name=\"form\" id=\"msform\">\r\n                    <!-- Fieldset 1: Mobility Aids Question -->\r\n                    <fieldset class=\"wizard wizardgreat fieldset2 lowheight100\">\r\n                        <div class=\"form-card content\">\r\n                            <h2 class=\"fs-title\">\r\n                                Which statement BEST describes your use of mobility aids (e.g. cane, walker, scooter) ?\r\n                            <\/h2>\r\n                            <div class=\"purpose-radios-wrapper purpose-radios-wrapper1\">\r\n                                <div class=\"questions-img\">\r\n                                    <img decoding=\"async\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/themes\/altura\/assets\/images\/Walking-Aid-crop.png\" alt=\"Mobility aid\" width=\"100%\">\r\n                                <\/div>\r\n\r\n                                <div class=\"questions-ans forvalidation\">\r\n                                    <div class=\"purpose-radio div1\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"mobilityaid_all\" class=\"purpose-radio-input\" value=\"a\" required=\"required\">\r\n                                        <label for=\"mobilityaid_all\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I use a mobility aid in nearly all situations.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div2\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"mobilityaid_sometime\" class=\"purpose-radio-input\" value=\"b\" required=\"required\">\r\n                                        <label for=\"mobilityaid_sometime\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I use a mobility aid sometimes.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div3\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"have_dont_use\" class=\"purpose-radio-input\" value=\"c\" required=\"required\">\r\n                                        <label for=\"have_dont_use\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I've been advised to use a mobility aid but I don't use one currently.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div4\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"havent_dont_use\" class=\"purpose-radio-input\" value=\"d\" required=\"required\">\r\n                                        <label for=\"havent_dont_use\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I haven't been advised to use a mobility aid and I don't use one currently.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"hiddenDiv\">Please select an option.<\/div>\r\n                                    \r\n                                    <div class=\"nav_button\">\r\n                                        <div id=\"fakebtn\" >\r\n                                            <input type=\"button\" name=\"continue_assessment\" class=\"action-button showDivButton\" value=\"Next\">\r\n                                        <\/div>\r\n                                        <div id=\"realDiv\" style=\"display: none; \">\r\n                                            <input type=\"button\" name=\"continue_assessment\" class=\"next action-button\" value=\"Next\">\r\n                                        <\/div>\r\n                                    <\/div>\r\n                                <\/div>\r\n                            <\/div>\r\n                        <\/div>\r\n                    <\/fieldset>\r\n                    \r\n                    <!-- Fieldset 2: Physical Activity Question -->\r\n                    <fieldset class=\"wizard wizardgreat fieldset2 lowheight100\">\r\n                        <div class=\"form-card content\">\r\n                            <h2 class=\"fs-title\">\r\n                                Which statement BEST describes your physical activity?\r\n                            <\/h2>\r\n                            <div class=\"purpose-radios-wrapper purpose-radios-wrapper1\">\r\n                                <div class=\"questions-img\">\r\n                                    <img decoding=\"async\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/themes\/altura\/assets\/images\/Physical-Activity-2-crop.png\" alt=\"Physical activity\" width=\"100%\">\r\n                                <\/div>\r\n                                \r\n                                <div class=\"questions-ans forvalidationtwo\">\r\n                                    <div class=\"purpose-radio div1\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"usually\" class=\"purpose-radio-input\" value=\"a\" required=\"required\">\r\n                                        <label for=\"usually\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I rarely do physical activity. It is difficult for me.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div2\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"sometimes\" class=\"purpose-radio-input\" value=\"b\">\r\n                                        <label for=\"sometimes\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">Most weeks I do light activities like housework, casual walking, or stretching.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div3\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"rarely\" class=\"purpose-radio-input\" value=\"c\">\r\n                                        <label for=\"rarely\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">Every week I do some activities that raise my heart rate like fast walking.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div4\">\r\n                                        <input type=\"radio\" name=\"mobility\" id=\"never\" class=\"purpose-radio-input\" value=\"d\">\r\n                                        <label for=\"never\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">At least 3-5 days every week I do activities that raise my heart rate like fast walking.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"hiddenDivtwo\">Please select an option.<\/div>\r\n                                    \r\n                                    <div class=\"nav_button\">\r\n                                        <div id=\"fakebtntwo\" >\r\n                                            <input type=\"button\" name=\"continue_assessment\" class=\"action-button showDivButtontwo\" value=\"Next\">\r\n                                        <\/div>\r\n                                        <div id=\"realDivtwo\" style=\"display: none; \">\r\n                                            <input type=\"button\" name=\"continue_assessment\" class=\"next action-button\" value=\"Next\">\r\n                                        <\/div>\r\n                                    <\/div>\r\n                                <\/div>\r\n                            <\/div>\r\n                        <\/div>\r\n                    <\/fieldset>\r\n                    \r\n                    <!-- Fieldset 3: Chair Question -->\r\n                    <fieldset class=\"wizard wizardgreat fieldset2 lowheight100\">\r\n                        <div class=\"form-card content\">\r\n                            <h2 class=\"fs-title\">\r\n                                Which statement BEST describes your ability to stand up from a chair?\r\n                            <\/h2>\r\n                            <div class=\"purpose-radios-wrapper purpose-radios-wrapper1\">\r\n                                <div class=\"questions-img\">\r\n                                    <img decoding=\"async\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/themes\/altura\/assets\/images\/Need-help-1.png\" alt=\"Standing from chair\" width=\"100%\">\r\n                                <\/div>\r\n                                \r\n                                <div class=\"questions-ans forvalidationthree\">\r\n                                    <div class=\"purpose-radio div2\">\r\n                                        <input type=\"radio\" name=\"physical\" id=\"helpgetting_inandout\" class=\"purpose-radio-input\" value=\"a\" required=\"required\">\r\n                                        <label for=\"helpgetting_inandout\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I need help getting in and out of a chair.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div3\">\r\n                                        <input type=\"radio\" name=\"physical\" id=\"need_torock\" class=\"purpose-radio-input\" value=\"b\">\r\n                                        <label for=\"need_torock\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I need to rock or use my arms to get up out of a chair.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div4\">\r\n                                        <input type=\"radio\" name=\"physical\" id=\"can_getup\" class=\"purpose-radio-input\" value=\"c\">\r\n                                        <label for=\"can_getup\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I can get up out of a chair without using my arms, but sometimes it's hard.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"purpose-radio div5\">\r\n                                        <input type=\"radio\" name=\"physical\" id=\"no_trouble\" class=\"purpose-radio-input\" value=\"d\">\r\n                                        <label for=\"no_trouble\" class=\"purpose-radio-label\">\r\n                                            <span class=\"label-text\">I don't have any trouble getting up from a chair.<\/span>\r\n                                        <\/label>\r\n                                    <\/div>\r\n                                    \r\n                                    <div class=\"hiddenDivthree\">Please select an option.<\/div>\r\n                                    \r\n                                    <div class=\"nav_button\">\r\n                                        <div id=\"fakebtnthree\" >\r\n                                            <input type=\"button\" name=\"complete_assessment\" class=\"action-button showDivButtonthree\" value=\"Submit\">\r\n                                        <\/div>\r\n                                        <div id=\"realDivthree\" style=\"display: none; \">\r\n                                            <input type=\"button\" name=\"complete_assessment\" class=\"next action-button\" value=\"Submit\">\r\n                                        <\/div>\r\n                                    <\/div>\r\n                                <\/div>\r\n                            <\/div>\r\n                        <\/div>\r\n                    <\/fieldset>\r\n                    \r\n                    <!-- Fieldset 4: Results -->\r\n                    <fieldset class=\"wizardgreat fieldset2\">\r\n                        <div class=\"form-card\">\r\n                            <div class=\"row justify-content-center\">\r\n                                <div class=\"results-container\">\r\n                                    <img decoding=\"async\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/themes\/altura\/assets\/images\/lvl.jpg\" class=\"results-image\">\r\n                                    <h5 class=\"results-title\">\r\n                                        Your Activity <span id=\"activity_level_ans\"><\/span>\r\n                                    <\/h5>\r\n                                    <div class=\"reset-button-container\">\r\n                                        <button type=\"button\" class=\"reset-form action-button\">Close<\/button>\r\n                                    <\/div>\r\n                                <\/div>\r\n                            <\/div>\r\n                        <\/div>\r\n                    <\/fieldset>\r\n                <\/form>\r\n            <\/div>\r\n        <\/div>\r\n    <\/div>\r\n    <\/div><\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d5dc96d e-con-full e-flex e-con e-child\" data-id=\"d5dc96d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-087c7b2 elementor-widget elementor-widget-image\" data-id=\"087c7b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjE2ODYiLCJ0b2dnbGUiOmZhbHNlfQ%3D%3D\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"990\" height=\"662\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Older-Couple-Moving.png\" class=\"attachment-full size-full wp-image-50\" alt=\"\" srcset=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Older-Couple-Moving.png 990w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Older-Couple-Moving-300x201.png 300w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Older-Couple-Moving-768x514.png 768w\" sizes=\"(max-width: 990px) 100vw, 990px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-741adb8 e-flex e-con-boxed e-con e-parent\" data-id=\"741adb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ed10b9f e-con-full e-flex e-con e-child\" data-id=\"ed10b9f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8f72582 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"8f72582\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Find an activity, exercise or tip <br>that is right for you<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0756e83 e-con-full e-flex e-con e-child\" data-id=\"0756e83\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1bf2977 e-con-full e-flex e-con e-child\" data-id=\"1bf2977\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c76aca4 elementor-widget elementor-widget-shortcode\" data-id=\"c76aca4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">    <div class=\"altura-activity-exercise-form\">\r\n        <div id=\"loading-spinner1\" hidden>\r\n            <svg class=\"spinner\" viewBox=\"0 0 50 50\">\r\n                <circle class=\"path\" cx=\"25\" cy=\"25\" r=\"20\" fill=\"none\" stroke-width=\"5\"><\/circle>\r\n            <\/svg>\r\n        <\/div>\r\n        \r\n        <form action=\"\" method=\"post\" id=\"activity_form\">\r\n            <div class=\"onlarw\">\r\n                <select id=\"activity_level\" name=\"name\" class=\"colorselectors\" title=\"Please select an item in the list.\" required>\r\n                    <option value=\"default\">Choose your activity level<\/option>\r\n                    <option value=\"1\" title=\"You are usually sedentary, use a mobility aid, and need help to get up from a chair\">Level 1<\/option>\r\n                    <option value=\"2\" title=\"You walk occasionally, use a mobility aid, and need to use your arms or rock to get up from a chair\">Level 2<\/option>\r\n                    <option value=\"3\" title=\"You are comfortable with light to moderate activity, do not use a mobility aid, and can get up from a chair without using your arms\">Level 3<\/option>\r\n                    <option value=\"4\" title=\"You regularly participate in moderate to vigorous activity, no significant health limitations\">Level 4<\/option>\r\n                <\/select>\r\n            <\/div>\r\n                \r\n            <p id=\"activity_err\" class=\"drop_error\" style=\"display: none;\">Please select your activity level<\/p>\r\n                \r\n            <div id=\"1\" class=\"colors\" style=\"display: block\">\r\n                <select class=\"priority_gols\" id=\"1_select\">\r\n                    <option value=\"\" title=\"simple\">Choose your need\/interest<\/option>\r\n                    <option value=\"Arm strength\">Arm strength<\/option>\r\n                    <option value=\"Balance\">Balance<\/option>\r\n                    <option value=\"Footwear\">Footwear<\/option>\r\n                    <option value=\"Getting in\/out of car\">Getting in\/out of car<\/option>\r\n                    <option value=\"Getting up from a chair\">Getting up from a chair<\/option>\r\n                    <option value=\"Getting up from ground\">Getting up from ground<\/option>\r\n                    <option value=\"Home safety\">Home safety<\/option>\r\n                    <option value=\"Leg strength\">Leg strength<\/option>\r\n                    <option value=\"Posture\">Posture<\/option>\r\n                    <option value=\"Rolling over in bed\">Rolling over in bed<\/option>\r\n                    <option value=\"Stairs and curbs\">Stairs & curbs<\/option>\r\n                    <option value=\"Turning\">Turning<\/option>\r\n                    <option value=\"Using walker or cane\">Using walker or cane<\/option>\r\n                    <option value=\"Wrist strength\">Wrist strength<\/option>\r\n                <\/select>\r\n            <\/div>\r\n            <div id=\"2\" class=\"colors\" style=\"display: none\">\r\n                <select class=\"priority_gols\" id=\"2_select\">\r\n                    <option value=\"\">Choose your need\/interest<\/option>\r\n                    <option value=\"Arm strength\">Arm strength<\/option>\r\n                    <option value=\"Balance\">Balance<\/option>\r\n                    <option value=\"Footwear\">Footwear<\/option>\r\n                    <option value=\"Getting in\/out of car\">Getting in\/out of car<\/option>\r\n                    <option value=\"Getting up from a chair\">Getting up from a chair<\/option>\r\n                    <option value=\"Getting up from ground\">Getting up from ground<\/option>\r\n                    <option value=\"Home safety\">Home safety<\/option>\r\n                    <option value=\"Leg strength\">Leg strength<\/option>\r\n                    <option value=\"Posture\">Posture<\/option>\r\n                    <option value=\"Rolling over in bed\">Rolling over in bed<\/option>\r\n                    <option value=\"Stairs and curbs\">Stairs & curbs<\/option>\r\n                    <option value=\"Turning\">Turning<\/option>\r\n                    <option value=\"Using walker or cane\">Using walker or cane<\/option>\r\n                    <option value=\"Wrist strength\">Wrist strength<\/option>\r\n                <\/select>\r\n            <\/div>\r\n            <div id=\"3\" class=\"colors\" style=\"display: none\">\r\n                <select class=\"priority_gols\" id=\"3_select\">\r\n                    <option value=\"\">Choose your need\/interest<\/option>\r\n                    <option value=\"Arm strength\">Arm strength<\/option>\r\n                    <option value=\"Balance\">Balance<\/option>\r\n                    <option value=\"Footwear\">Footwear<\/option>\r\n                    <option value=\"Getting in\/out of car\">Getting in\/out of car<\/option>\r\n                    <option value=\"Getting up from a chair\">Getting up from a chair<\/option>\r\n                    <option value=\"Getting up from ground\">Getting up from ground<\/option>\r\n                    <option value=\"Home safety\">Home safety<\/option>\r\n                    <option value=\"Leg strength\">Leg strength<\/option>\r\n                    <option value=\"Posture\">Posture<\/option>\r\n                    <option value=\"Rolling over in bed\">Rolling over in bed<\/option>\r\n                    <option value=\"Stairs and curbs\">Stairs & curbs<\/option>\r\n                    <option value=\"Turning\">Turning<\/option>\r\n                    <option value=\"Wrist strength\">Wrist strength<\/option>\r\n                <\/select>\r\n            <\/div>\r\n            <div id=\"4\" class=\"colors\" style=\"display: none\">\r\n                <select class=\"priority_gols\" id=\"4_select\">\r\n                    <option value=\"\">Choose your need\/interest<\/option>\r\n                    <option value=\"Balance\">Balance<\/option>\r\n                    <option value=\"Footwear\">Footwear<\/option>\r\n                    <option value=\"Home Safety\">Home Safety<\/option>\r\n                    <option value=\"Posture\">Posture<\/option>\r\n                <\/select>\r\n            <\/div>\r\n                \r\n            <p id=\"goal_err\" class=\"drop_error\" style=\"display: none;\">Please select your need\/interest<\/p>\r\n                \r\n            <div style=\"text-align: center; display: block; margin-top: 30px\">\r\n                <input\r\n                    id=\"btn_submit\"\r\n                    type=\"submit\"\r\n                    value=\"Submit\"\r\n                    class=\"submit-button\"\r\n                \/>\r\n            <\/div>\r\n        <\/form>\r\n        \r\n        <div id=\"divboxshow\" class=\"fullshowdv\" style='display:none;'>\r\n            <div class=\"inrdivs\">\r\n                <a class=\"dialog-close-button dialog-lightbox-close-button\" id=\"closeoutput\">\r\n                    &#10005;\r\n                <\/a>\r\n                <h4>Please select one of the following:<\/h4>\r\n                <div id=\"formoutput\">\r\n                    \r\n                <\/div>\r\n            <\/div>\r\n        <\/div>\r\n    <\/div>\r\n    <\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0c27eb3 e-con-full e-flex e-con e-child\" data-id=\"0c27eb3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9fd5c1d elementor-widget elementor-widget-image\" data-id=\"9fd5c1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1722\" height=\"1029\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5.jpg\" class=\"attachment-full size-full wp-image-64\" alt=\"\" srcset=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5.jpg 1722w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5-300x179.jpg 300w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5-1024x612.jpg 1024w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5-768x459.jpg 768w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Picture5-1536x918.jpg 1536w\" sizes=\"(max-width: 1722px) 100vw, 1722px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ebbc377 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ebbc377\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-81411ed\" data-id=\"81411ed\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b9a653a elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"b9a653a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"cf0\">Hear from the experts<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-10a9eaa imgwfull e-flex e-con-boxed e-con e-parent\" data-id=\"10a9eaa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fc36f67 e-con-full e-flex e-con e-child\" data-id=\"fc36f67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ac2a1a8 export-card elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"ac2a1a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/youtu.be\/46U-C9NB5HU\" target=\"_blank\" tabindex=\"-1\"><img decoding=\"async\" width=\"360\" height=\"357\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Castle.jpg\" class=\"attachment-full size-full wp-image-71\" alt=\"\" srcset=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Castle.jpg 360w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Castle-300x298.jpg 300w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Castle-150x150.jpg 150w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\"><strong style=\"color:#009BE7\">Steven Castle, MD Professor of Geriatric Medicine, UCLA, Clinical Director of Geriatrics, VA Greater Los Angeles\n<\/strong><br><br>\n\n<p><u><a href=\"https:\/\/youtu.be\/46U-C9NB5HU\" target=\"_blank\" rel=\"noopener\"><strong>Link to video [New 03\/13\/2024] <\/strong><\/a><\/u><\/p>\n\nClick on link above to see a video from Dr. Castle as he explains why keeping active has so many health benefits for older adults.\n<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-232dfae e-con-full e-flex e-con e-child\" data-id=\"232dfae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5954eda export-card elementor-position-top elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"5954eda\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/youtu.be\/ZkrRno0VOEg\" target=\"_blank\" tabindex=\"-1\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"357\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Valenzuela.jpg\" class=\"attachment-full size-full wp-image-72\" alt=\"\" srcset=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Valenzuela.jpg 360w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Valenzuela-300x298.jpg 300w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/Dr.-Valenzuela-150x150.jpg 150w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\"><strong style=\"color:#009BE7\">Lindsey Valenzuela, PharmD APh BCACP VP of Population Health, Desert Oasis Healthcare<\/strong><br><br>\n\n<p><u><a href=\"https:\/\/youtu.be\/ZkrRno0VOEg\" target=\"_blank\" rel=\"noopener\"><strong>Link to video <\/strong><\/a><\/u><\/p>\n\n\n\nClick on link above to see a video from Dr. Valenzuela as she explains how medications can impact your balance.\n\n<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ad4a9ba e-con-full e-flex e-con e-child\" data-id=\"ad4a9ba\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48702d7 export-card elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"48702d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/youtu.be\/xzhJgkrMUe8\" target=\"_blank\" tabindex=\"-1\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"357\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/kate-farner-dpt-upright.png\" class=\"attachment-full size-full wp-image-73\" alt=\"\" srcset=\"https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/kate-farner-dpt-upright.png 360w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/kate-farner-dpt-upright-300x298.png 300w, https:\/\/dohc-upright.altura.health\/wp-content\/uploads\/sites\/8\/2025\/04\/kate-farner-dpt-upright-150x150.png 150w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\"><strong style=\"color:#009BE7\">Kate Farner, PT, DPT, ATC, Cert. VRS<br>\nClinic Director, Pro Active Physical Therapy &amp; Sports Medicine<\/strong><br><br>\n\n<p><u><a href=\"https:\/\/youtu.be\/xzhJgkrMUe8\" target=\"_blank\" rel=\"noopener\"><strong>Link to video [New 05\/08\/2024] <\/strong><\/a><\/u><\/p>\n\nClick on link above to see a video from Dr. Farner as she explains how to maintain physical activity while managing chronic pain or fatigue.\n\n<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b95a752 imgwfull elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b95a752\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4aceb93\" data-id=\"4aceb93\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-06a881e elementor-widget elementor-widget-n-accordion\" data-id=\"06a881e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;all_collapsed&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-6980\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-6980\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Previous Videos (Click to expand) <\/div><\/span>\n\t\t\t\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-6980\" class=\"elementor-element elementor-element-d500e93 e-con-full e-flex e-con e-child\" data-id=\"d500e93\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-6980\" class=\"elementor-element elementor-element-1bb3519 e-flex e-con-boxed e-con e-child\" data-id=\"1bb3519\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e726dc elementor-widget elementor-widget-text-editor\" data-id=\"2e726dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.youtube.com\/watch?v=5OfJxRxRGxU\" target=\"_blank\" rel=\"noopener\">Simple Stretch Exercise to Help Mobility &#8211; Kate Farner, PT Sep 28, 2023<\/a>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a918273 elementor-widget elementor-widget-text-editor\" data-id=\"a918273\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.youtube.com\/watch?v=3FxBbGTSMD0\" target=\"_blank\" rel=\"noopener\">Why keeping active has so many health benefits &#8211; Steven Castle, MD Sep 12, 2023<\/a>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-f852685 e-flex e-con-boxed e-con e-parent\" data-id=\"f852685\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8540d12 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"8540d12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Published Studies Supporting the Benefits\nof Physical Activity for Older Adults<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6908c02 elementor-widget elementor-widget-shortcode\" data-id=\"6908c02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\r\n<div class=\"upright__slider in-viewport-fade regular\">\r\n\t<div class=\"upright__slides\">\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Extra hour of weekly exercise reduces risk of atrial fibrillation<\/h4>\n<p>Adding an extra hour every week of physical activity may lower the chance of developing the most common type of irregular heartbeat (arrythmia) by 11 percent, shows a new study presented at the annual meeting of the American Heart Association. The results showed that those with higher amounts of weekly physical activity were less likely to develop atrial fibrillation. Notably, the researchers say, even modest amounts of moderate to vigorous exercise, which can range from taking a brisk walk or cleaning the house to swimming laps or jogging, were associated with reduced risk. Specifically, study participants who averaged between 2.5 and 5 hours per week, the minimum amount recommended by the American Heart Association, showed a 60 percent lower risk of developing atrial fibrillation.<\/p>\n<p><a href=\"https:\/\/nyulangone.org\/news\/though-more-better-even-moderate-amounts-exercise-may-reduce-risk-common-heart-condition\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tNYU Langone Health\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Weekly workouts may lower risk of dementia for people with high blood pressure<\/h4>\n<p>Vigorous exercise more than once a week can lower the risk of dementia for people with high blood pressure, a new clinical trial shows. People who engaged each week in vigorous physical activity had lower rates of mild cognitive impairment and dementia despite their high blood pressure, according to results published in Alzheimer&#8217;s &amp; Dementia: The Journal of the Alzheimer&#8217;s Association. The protective impact of vigorous exercise on brain health was more pronounced for those younger than 75, results showed. &#8220;We know that physical exercise offers many benefits, including lowering blood pressure, improving heart health and potentially delaying cognitive decline,&#8221; said lead researcher Dr. Richard Kazibwe.<\/p>\n<p><a href=\"https:\/\/alz-journals.onlinelibrary.wiley.com\/doi\/full\/10.1002\/alz.13887\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tAlzheimer's &amp; Dementia: The Journal of the Alzheimer's Association\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Sitting 30 minutes less per day may cut high blood pressure among seniors<\/h4>\n<p>Seniors wound up with lower blood pressure after they were coached to get up and move more often, a new study published in the journal JAMA Network Open says. Health coaching successfully reduced sitting time for a group of older adults by just over 30 minutes a day, according to a report. Sitting less led to a reduction of nearly 3.5 points in the seniors&#8217; average blood pressure, researchers said. &#8220;Our findings are really promising because sitting less is a change that may be easier for people than increasing physical activity, especially for older adults who are more likely to be living with restrictions like chronic pain or reduced physical function,&#8221; said lead researcher Dori Rosenberg.<\/p>\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2816825\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tJAMA Network Open: Journal of the American Medical Association\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Consistent exercise improves sleep and reduces insomnia<\/h4>\n<p>Consistently exercising 2-3 times a week over the long term is linked to a lower current risk of insomnia as well as the ability to clock up the recommended 6-9 hours of shut eye every night, suggests a study published in the journal BMJ Open. Those who were persistently active were significantly (42%) less likely to find it difficult to fall asleep, 22% less likely to have any symptom of insomnia, and 40% less likely to report 2 or 3 (37% less likely) insomnia symptoms.<\/p>\n<p><a href=\"https:\/\/bmjopen.bmj.com\/content\/14\/3\/e067197\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tBMJ Journals: BMJ Open\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Small amounts of physical activity could help ward off stroke in the long term<\/h4>\n<p>Even people whose physical activity levels fall short of recommended guidelines, but who manage to do some during their leisure time, are likely to have a lower risk of stroke than their sedentary peers, suggests a data analysis published in the Journal of Neurology Neurosurgery &amp; Psychiatry. &#8220;According to our results, all levels of [leisure time physical activity] can be beneficial for stroke prevention, including levels currently regarded as low or insufficient,&#8221; the researchers write.<\/p>\n<p><a href=\"https:\/\/jnnp.bmj.com\/content\/95\/6\/504\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tBMJ Journals: Journal of Neurology, Neurosurgery &amp; Psychiatry\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Study identifies optimal daily steps for heart failure prevention in older women<\/h4>\n<p>A new study published in JAMA Cardiology reports that, on average, 3,600 steps per day at a normal pace was associated with a 26% lower risk of developing heart failure. To the contrary, each hour-and-a-half of sedentary time was associated, on average, with a 17% higher risk of experiencing heart failure. &#8220;Accumulating 3,000 steps per day might be a reasonable target that would be consistent with the amount of daily activity performed by women in this study&#8221; said the study&#8217;s lead author, Michael J. LaMonte, PhD.<\/p>\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamacardiology\/fullarticle\/2815080\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tJAMA Cardiology: Journal of the American Medical Association\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Boost in cardio fitness may cut risk of prostate cancer<\/h4>\n<p>Even small increases in a man&#8217;s cardio fitness can significantly reduce his risk of developing prostate cancer, according to a report published in the British Journal of Sports Medicine. An annual increase in aerobic fitness of 3% or more is linked to a 35% lower risk of prostate cancer, according to researchers. And when researchers looked at the specific groups, they found that men with 3% or more yearly increase in fitness were 35% less likely to develop prostate cancer than those whose fitness declined. &#8220;Improvements in [cardiorespiratory fitness] in adult men should be encouraged and may reduce the risk of prostate cancer,&#8221; concluded the research team led by Dr. Kate Bolam.<\/p>\n<p><a href=\"https:\/\/bjsm.bmj.com\/content\/58\/7\/366\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tBMJ Journals: British Journal of Sports Medicine\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Study confirms the mental health benefits of weight training for older individuals<\/h4>\n<p>Weight training can help reduce body fat and increase muscle strength and mass in older people, contributing to functional autonomy and avoidance of falls and injury. Furthermore, recent studies have shown that it can also benefit the mental health of older people, especially those who suffer from anxiety and depression. These benefits were confirmed by a study reported in the journal Psychiatry Research. &#8220;Resistance training has been shown to be one of the most effective non-pharmacological strategies for healthy aging. It promotes countless health benefits, including improvements to mental health,&#8221; said Paolo Cunha.<\/p>\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0165178124000337?via%3Dihub\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tScience Direct: Psychiatry Research\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Cardiovascular Benefits Seen With as Few as 2,600 Steps Daily<\/h4>\n<p>Cardiovascular disease (CVD) benefits can be seen from as few as about 2,600 steps per day, according to a review recently published in the Journal of the American College of Cardiology. The researchers found significant risk reductions with 2,517 steps\/day for all-cause mortality and 2,735 steps\/day for incident CVD versus 2,000 steps\/day (reference). &#8220;These findings can extend contemporary physical activity prescriptions given the easy-to-understand concept of step count,&#8221; the authors write.<\/p>\n<p><a href=\"https:\/\/www.jacc.org\/doi\/10.1016\/j.jacc.2023.07.029\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tJACC Journals: Journal of the American College of Cardiology\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"slide\">\r\n\t\t\t\t<div class=\"slider__inner\">\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"slider__content full\">\r\n\t\t\t\t\t\t<div class=\"slider__text regular\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4>Five minutes of extra exercise a day could lower blood pressure<\/h4>\n<p>Adding small amounts of exercise into daily routine, such as climbing stairs or cycling to the shops, could help to reduce blood pressure, with just five additional minutes a day estimated to yield improvements. The study found that replacing any less active behavior with five minutes of exercise could lower systolic blood pressure (SBP) and diastolic blood pressure (DBP). The study estimated that &#8216;clinically meaningful&#8217; improvements could be achieved with as little as 20 additional minutes of exercise per day for SBP and 10 additional minutes of exercise per day for DBP.<\/p>\n<p><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCULATIONAHA.124.069820\" target=\"_blank\" rel=\"nofollow noopener\">[Link]<\/a><\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"slider__author regular\">\r\n\t\t\t\t\t\t\tAHA Journals: Circulation\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t<div class=\"upright__dots full\">\r\n\t\t<div><\/div>\r\n\t<\/div>\r\n<\/div>\r\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6980d5a e-flex e-con-boxed e-con e-parent\" data-id=\"6980d5a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2f5ac7a e-con-full e-flex e-con e-child\" data-id=\"2f5ac7a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-262768c elementor-widget elementor-widget-heading\" data-id=\"262768c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Request to Receive<br>\nUpdates on Active Aging\nTips, Exercises and Resources<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0a8fb60 e-con-full newsletter-column e-flex e-con e-child\" data-id=\"0a8fb60\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-22685e1 elementor-widget elementor-widget-shortcode\" data-id=\"22685e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><style id=\"wpforms-css-vars-6440\">\n\t\t\t\t#wpforms-6440 {\n\t\t\t\t\n\t\t\t}\n\t\t\t<\/style><div class=\"wpforms-container wpforms-container-full wpforms-render-modern\" id=\"wpforms-6440\"><form id=\"wpforms-form-6440\" class=\"wpforms-validate wpforms-form wpforms-ajax-form\" data-formid=\"6440\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\/esp\/wp-json\/wp\/v2\/pages\/2\" data-token=\"5abccab6087d83fb5ae3e86780c65f98\" data-token-time=\"1776847780\"><noscript class=\"wpforms-error-noscript\">Por favor, activa JavaScript en tu navegador para completar este formulario.<\/noscript><div id=\"wpforms-error-noscript\" style=\"display: none;\">Por favor, activa JavaScript en tu navegador para completar este formulario.<\/div><div class=\"wpforms-field-container\">\t\t<div id=\"wpforms-6440-field_1-container\"\n\t\t\tclass=\"wpforms-field wpforms-field-text\"\n\t\t\tdata-field-type=\"text\"\n\t\t\tdata-field-id=\"1\"\n\t\t\t>\n\t\t\t<label class=\"wpforms-field-label\" for=\"wpforms-6440-field_1\" >Email<\/label>\n\t\t\t<input type=\"text\" id=\"wpforms-6440-field_1\" class=\"wpforms-field-medium\" name=\"wpforms[fields][1]\" >\n\t\t<\/div>\n\t\t<div id=\"wpforms-6440-field_2-container\" class=\"wpforms-field wpforms-field-email\" data-field-id=\"2\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-6440-field_2\" aria-hidden=\"false\">Email <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"email\" id=\"wpforms-6440-field_2\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][2]\" placeholder=\"Your Email Address\" spellcheck=\"false\" aria-errormessage=\"wpforms-6440-field_2-error\" required><\/div><script>\n\t\t\t\t( function() {\n\t\t\t\t\tconst style = document.createElement( 'style' );\n\t\t\t\t\tstyle.appendChild( document.createTextNode( '#wpforms-6440-field_1-container { position: absolute !important; overflow: hidden !important; display: inline !important; height: 1px !important; width: 1px !important; z-index: -1000 !important; padding: 0 !important; } #wpforms-6440-field_1-container input { visibility: hidden; } #wpforms-conversational-form-page #wpforms-6440-field_1-container label { counter-increment: none; }' ) );\n\t\t\t\t\tdocument.head.appendChild( style );\n\t\t\t\t\tdocument.currentScript?.remove();\n\t\t\t\t} )();\n\t\t\t<\/script><\/div><!-- .wpforms-field-container --><div class=\"wpforms-submit-container\" ><input type=\"hidden\" name=\"wpforms[id]\" value=\"6440\"><input type=\"hidden\" name=\"page_title\" value=\"\"><input type=\"hidden\" name=\"page_url\" value=\"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/pages\/2\"><input type=\"hidden\" name=\"url_referer\" value=\"\"><button type=\"submit\" name=\"wpforms[submit]\" id=\"wpforms-submit-6440\" class=\"wpforms-submit\" data-alt-text=\"Sending...\" data-submit-text=\"Request to Join\" aria-live=\"assertive\" value=\"wpforms-submit\">Request to Join<\/button><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dohc-upright.altura.health\/wp-content\/plugins\/wpforms-lite\/assets\/images\/submit-spin.svg\" class=\"wpforms-submit-spinner\" style=\"display: none;\" width=\"26\" height=\"26\" alt=\"Cargando\"><\/div><\/form><\/div>  <!-- .wpforms-container --><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a7b7cde elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a7b7cde\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c931623\" data-id=\"c931623\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-963923f elementor-widget elementor-widget-text-editor\" data-id=\"963923f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Articles on Strength, Balance and Mobility<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e4d0aa elementor-widget elementor-widget-html\" data-id=\"0e4d0aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html>\r\n<head>\r\n  <title><\/title>\r\n  <style>\r\n    #scrolling-section {\r\n      overflow-y: scroll;\r\n      height: 600px;\r\n    }\r\n  <\/style>\r\n<\/head>\r\n<body>\r\n<div id=\"scrolling-section\">\r\n<p><br><b>Exercise Snacks: Fit Some Movement into Your Day <\/b>\r\n<p>March 2025 - We all can benefit from regular physical activity. But how much? How often? What type? Research shows us we don't need to spend hours a day exercising to reap some benefits. [\u2026]<\/p>\r\n<p>The Centers for Disease Control and Prevention recommend adults 65+ get at least 150 minutes of moderately intense or 75 minutes intense aerobic activity each week, as well as strengthening exercises twice a week and some activities to improve balance.<sup>1<\/sup><\/p>\r\n<p>[Physical activity] guidelines and recommendations are built by experts using years of evidence and hundreds of research studies. Sometimes, guidelines are too rigid for everyone to follow, but they can provide a foundation for personalization and flexibility. This is how \u201cExercise Snacks\u201d came to be. An exercise snack is not defined in any guidelines. Just like referring to food, an exercise snack can be a spontaneous experience, created by someone for taste, ease, and convenience. [\u2026]<\/p> \r\n<p>[As an example,] one sit to stand becomes 10\u2026and you\u2019re done with your snack; a casual stroll with a few \u201cfast walks\u201d for 25-30 steps; or even four more times rolling to sit up from bed, lay back down and sit back up again. <\/p> \r\n<p>Exercise snacks are designed to be easy. There is no equipment to set up, and no movement to learn. They are designed to use movements you are already familiar with, and that you need to do during your daily routine. [\u2026]<\/p> \r\n<p>When we participate in an exercise snack, we experience convenience, satisfaction, and personalization (my choice) that can keep us reaching for another \u201chandful.\u201d [\u2026] Exercise snacks are your choice. [\u2026] When you finish an exercise snack that you built and completed, you are in control. <\/p> \r\n<p>Recent research has demonstrated that exercise snacks can add up to significant health gains when placed in our workplace, daily mobility, commute, or errands.<sup>2,3<\/sup> These studies evaluated activities such as taking a flight of stairs quickly, walking briskly most of the way to the bus or mailbox, or even hustling down one specific hallway in your home on the occasion to travel down this route.<\/p>  \r\n<p>So, the next time your body is hungry for more physical activity\u2014or even before it recognizes the hunger\u2014feed it an exercise snack. <\/p> \r\n<p>Source: National Council on Aging. Full article and footnotes can be viewed here: <a href=\"https:\/\/www.ncoa.org\/article\/exercise-snacks-how-to-fit-some-movement-into-your-day\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncoa.org\/article\/exercise-snacks-how-to-fit-some-movement-into-your-day\/<\/a><\/p>\r\n \r\n\r\n<p><br><b>Review your Medications with your Medical Provider for Possible Impact on Mobility and Balance<\/b>\r\n <br><i><b> by Steven Castle, MD <\/b><\/i><\/p>\r\n<p>December 2024 - Falls are a significant issue for older adults and medications are known contributors.  Errors in medication lists are common, especially after discharge from the hospital.<\/p> \r\n\r\n<p>A tip is to keep an accurate list of medications grouped by disease categories and include instructions if you miss a dose (happens frequently). Keep a list of any medications discontinued and the reason why. If you have new balance or mobility issues (unsteadiness), review any newly prescribed medications with your medical provider.<\/p>  \r\n\r\n<p>Also, there are medications that have a higher side effect risk that are NOT recommended for older adults (called the Beer\u2019s Criteria \u2013 <a href=\"https:\/\/www.americangeriatrics.org\/media-center\/news\/many-older-adults-take-multiple-medications-updated-ags-beers-criteriar-will-help\" target=\"_blank\" rel=\"noopener\">click here for more information<\/a>) that you should review with your provider.<\/p>\r\n\r\n<p>Categories of possible risky medications that can impact mobility\/balance control:<\/p> \t\r\n<p><b>1. Sleep aids and mood or anxiety medications:<\/b> these can cause dizziness, loss of balance, lightheadedness, or contribute to feeling weak or having poor awareness<\/p>\r\n<p><b>2. Heart\/Blood Pressure medications:<\/b> can make you feel lightheaded when moving from seated to standing position or can cause you to feel weak\/tired<\/p>\r\n<p><b>3. Arthritis\/Neuropathy pain medications:<\/b> while pain control helps maintain activity, side effects need to be monitored as they can cause bad balance or contribute to poor awareness<\/p>\r\n<p><b>4. Blood thinners and non-steroidal anti-inflammatory medications like Ibuprofen:<\/b> while this category does not increase fall risk, it does increase your risk of injury if you do fall (acetaminophen is safe)<\/p>\r\n\r\n<p>If you are prescribed one of these classes of medications, review your medication list with your medical provider and discuss using a non-pharmacological method to control certain diseases\/symptoms when appropriate.  An exhaustive list of risky medications is available on the Beer\u2019s criteria list (see link above).<\/p>\r\n\r\n<p><br><b>Leisure activities may improve longevity for older adults <\/b>\r\n<p>May 2024 - Physical activity is vital for your health. Exercise helps you maintain a healthy weight and prevent chronic diseases ranging from heart disease to diabetes. The Physical Activity Guidelines for Americans recommend that adults get a minimum of 2.5 to 5 hours of moderate-intensity aerobic physical activity each week, or at least half that amount of vigorous-intensity activity. <\/p>\r\n<p>To understand whether older adults benefit from various types of exercises, NIH researchers led by Dr. Eleanor Watts analyzed data from more than 272,000 participants in a national health survey. The participants were first surveyed in the mid-1990s. When they responded to a follow-up questionnaire between 2004 and 2005, they had an average age of 70.<\/p>\r\n<p>Among older adults who exercised regularly, walking was the most common activity. That was followed by other aerobic exercise, cycling, golf, swimming, running, and racquet sports. Older adults who participated in any combination of these activities but did not meet the recommendations in the physical activity guidelines had a 5% lower risk of death during the study then those who were inactive.<\/p>\r\n<p>Those considered active \u2014 with at least the amount of aerobic activity recommended by the guidelines \u2014 had a 13% lower risk of death compared with inactive participants. Participation in racquet sports and running was associated with the greatest risk reductions, but all activities provided benefit.<\/p>\r\n<p>The risk of death continued to decrease with additional activity beyond the recommended levels. But these returns diminished as activity increased to high and very high levels.<\/p>\r\n<p>\u201cWe found that all types of recreational activities that get people moving are associated with greater longevity,\u201d Watts says. \u201cSo, the most important thing an inactive older adult can do to improve their health is find an activity that they enjoy and can stick with.\u201d<\/p>\r\n<p>Source: National Institute of Health. Full article can be viewed here: https:\/\/www.nia.nih.gov\/news\/leisure-activities-may-improve-longevity-older-adults<\/p>\r\n\r\n <p><br><b>What is cross training and why should I be doing it? <\/b>\r\n <br><i><b> by Kate Farner, PT <\/b><\/i><\/p>\r\n <p>April 2024 - Cross training means incorporating different types of movement or activities into a routine, instead of only focusing on one type. The goal is to impact and improve our bodies and our brain. <\/p>\r\n<p>When we do physical exercise, we are focusing on our skeletal and cardiac muscles. When we do hobbies or creative activities, we are focusing on skeletal muscles and our brain. Yes, our brain is technically a muscle; and can be trained like a muscle. When we challenge our brain, it can get stronger, and those changes can have the potential to slow the cognitive ageing process. Humans are resilient. When we neglect our muscles (of any type) they get weak and fragile. The right amount of training can improve our tolerance and capacity to perform activities.  <\/p>\r\n<p>It is not a new idea that the benefits of physical exercise go beyond physical health. In 1887, The New England Journal of Medicine stated that \u201ca healthy brain lives inside a healthy body.\u201d <\/p>\r\n<p>Performing aerobic exercise, resistance training, balance challenging tasks and creative activities is the best combination of cross training. Aerobic exercise has been shown to improve cognitive ability, resistance training is most effective for memory, balance training improves spatial awareness and creative tasks keep the mind sharp.<sup>1<\/sup><\/p>\r\n<p>Cross training can be fun and energizing; by adding variety to your day or week. If a walk is your go-to for exercise, try a new type of activity each week in addition to your walking. \r\nCross-training option examples:\r\n<p>Aerobic: Dancing, Tennis, Swimming, Zumba, Hiking<\/p>\r\n<p>Resistance Training: Golf, Cycling, Bowling, Fitness class, Pickle Ball<\/p>\r\n<p>Balance: Yoga, Tai Chi, Martial Arts, Fishing, Dancing<\/p>\r\n<p>Creative tasks: Gardening, Sewing, Puzzles, Music, Card games, Arts and crafts<\/p>\r\n <P><sup>1<\/sup> <i>Colcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychol Sci. 2003;14:125\u2013130<\/i><\/P>\r\n     <p><br><b>4 physical activity tips for older adults<\/b>\r\n     <br>Don't forget strength and balance training<\/p>\r\n     <p>March 2024 \u2013 Regular physical activity is great for your mental and physical health. It also helps you stay independent as you age.<\/p>\r\n     <p>The Physical Activity Guidelines for Americans recommend that you aim to exercise at least 150 minutes every week at a moderate pace, or 75 at a more vigorous pace. The guidelines also recommend that older adults do muscle-strengthening activities at least 2 days a week.<\/p>\r\n     <p>Not sure how to get started? These tips can help. <\/p>\r\n     <p><b>1. Talk with your doctor. <\/b>Almost anyone, at any age, can exercise safely. If you're concerned about starting an exercise routine, talk with your doctor. Ask whether there are activities you should avoid and whether any health conditions you have might affect what exercises you can do safely.\r\n     <br><b>2. Start gradually.<\/b> Begin with low-intensity exercises like walking. Be sure to drink plenty of water before, during, and after your workout.\r\n     <br><b>3. Develop a well-rounded routine.<\/b> Include the four main types of exercise:\r\n     <br>- Endurance exercises increase your breathing and heart rate. Brisk walking is a good option.\r\n     <br>- Strength exercises, like lifting weights or using a resistance band, make your muscles stronger.\r\n     <br>- Balance exercises can help prevent falls. This includes standing on one foot.\r\n     <br>- Flexibility exercises, like yoga, stretch your muscles and help you stay limber and maintain mobility as you age.\r\n     <br><b>4. Move throughout the day. <\/b>Every day presents opportunities to move more. For example, use the stairs instead of taking the elevator. Or park far away from the grocery store entrance instead of in the closest spot.<\/p>\r\n     <p><i> Source: National Library of Medicine https:\/\/magazine.medlineplus.gov\/article\/4-physical-activity-tips-for-older-adults<\/i><\/p>\r\n      <p><br><b>Heart Health Month and Falls<\/b>\r\n    <br><i><b> by Lindsey Valenzuela, PharmD <\/b> <\/i><\/p>\r\n    <p>February 2024 \u2013 February is heart health month!  It\u2019s an opportunity to refresh your knowledge on how you can make small changes every day to avoid a heart attack or stroke.  This may be adding more fruits and vegetables to your diet or moving more throughout your day.  <\/p>\r\n      <p>How can you take this opportunity to improve your heart health while also helping to avoid falls?  First, it\u2019s important to acknowledge any fears you may have of falling.  People who have fallen in the past or have been told they are at high risk for falls may avoid the movement that will improve their heart health and actually will help to improve balance and stamina which reduces the risk of falls.  Even short bursts of activity can reduce blood pressure and improve muscle mass.  While we are all encouraged to get 150 minutes of aerobic activity per week, small changes to start make a big difference.  Start by removing hazards in your home (loose floor coverings and clutter), making sure you have well fitting shoes, and do it during well-lit times of day.  <\/p>\r\n      <p>Those with existing heart conditions may be on medications that can cause an increased risk of falls.  Medications, changes in blood pressure, and frailty can impact more than 60% of adults with heart disease.  Medicines used for your blood pressure, depression, anxiety, or abnormal heart rhythms can cause changes in blood pressure when you go from laying to sitting to standing.  Remember to go from sitting to standing slowly while holding onto a stable surface.  Any feelings of being faint or dizziness should prompt you to sit and talk to your provider.  Staying well hydrated helps to avoid many side effects of these medications and reduces the risk of falls with activity.<\/p>\r\n      <p>Small changes lead to big wins, whether we\u2019re talking about our heart or falls.  Get started safely! <\/p>\r\n    <p><br><b>Strong association shown between being sedentary and dementia risk<\/b>\r\n     <p>January 2024 \u2013 Based on data from nearly 50,000 adults in the United Kingdom, NIA-funded researchers have shown an association between dementia risk and daily sedentary behavior. Though the study cannot establish a causal link, it does support the idea that more time spent not moving \u2014 such as sitting while watching TV, working on a computer, or driving \u2014 may be a risk factor for dementia. The findings were published in JAMA.<\/p>\r\n<p>A research team led by scientists at the University of Southern California and the University of Arizona looked at data from the UK Biobank. Focusing on adults 60 years and older who wore devices that measure movement, called accelerometers, the researchers used machine learning to predict what patterns of accelerometry data truly predicted sedentary behavior. They then used hospital and death registry data to determine which of these participants developed dementia in the following years.<\/p>\r\n<p>Median duration of sedentary behavior was just over nine hours per day, similar to results of studies on Americans. The analysis also indicated association between sedentary time and dementia risk. Most notably, the risk for dementia increased greatly for adults who were sedentary more than 10 hours a day.<\/p>\r\n<p>Though this study did not test the role of physical activity and dementia risk, UK Biobank data has also been used to show a healthy lifestyle is associated with lower risk of dementia. These recent results support the need to study whether there is a causal link between sedentary time and dementia risk and what aspect of sedentary behavior increases that risk.<\/P>\r\n  <p><i>Authorized reproduction from National Institute of Health website. Source: https:\/\/www.nia.nih.gov\/news\/strong-association-shown-between-being-sedentary-and-dementia-risk<\/i><\/p>\r\n    <p><br><b>Reducing risk of drowsiness with over the counter medications <\/b>\r\n   <br><i><b> by Lindsey Valenzuela, PharmD <\/b> <\/i><\/p>\r\n    <p>December 2023 \u2013 Many of us turn to our local pharmacy for over the counter (OTC) products to help with sleep, allergies, the common cold or flu, or pain, which can be daunting.  Older adults are particularly vulnerable to the side effects of medications including falls. While OTC medications may seem harmless because they don\u2019t require a prescription, there are some things to consider when shopping.<\/P>\r\n<p>1. Avoid combination products: When taking a combination product, there is a risk of doubling up on a similar drug without knowing it.  For example, combining cough\/cold medications which often include diphenhydramine with a sleep aid, such as Benadryl (the brand of diphenhydramine) would double your dose. These types of medications cause drowsiness which may increase your risk of falls. Consulting with a pharmacist can reduce overlap.<\/p>\r\n<p>2. Use one pharmacy: When you use one pharmacy for medications, your pharmacist can better help you choose OTC medications that work well with your prescription medications to avoid the danger of falling due to drowsiness.<\/p>\r\n<p>3. Start low and go slow: If you must use multiple OTC medications, add one at a time at the lowest suggested dose.  Allow yourself time to understand how it makes you feel and only add other medications or increase the dose if it is truly needed. <\/p>\r\n<p> Never hesitate to talk to your pharmacist when choosing an OTC medication.  They\u2019re close by, free to you, and have a great deal to share. <\/p> \r\n\r\n    <p><br><b>Why keeping active is the best \u2018pill\u2019 for longevity<\/b>\r\n    <br><i><b> by Steven Castle, MD <\/b><\/i><\/p>\r\n    <p>September 2023 \u2013  As we evolved from quadrupeds to bipeds, our brains grew significantly. While we were hunter-gatherers and maintained activity our brains stayed healthy over our life course. Of note, it was often a grandmother that led the hunter - gatherer team, and had to remember where to go, what to watch out for, what to look for and how to get back. As we became more sedentary we opened our brains to more dementia-related diseases. Sedentary, because I am retired and do not want to do anything or after a hospitalization or a death of a family member. Increasing physical activity (national Physical Activity Guidelines are 150 min\/week of walking, strength training and balance training) helps restore the integrity of the blood-brain barrier to help keep stuff out of our brains that contributes to dementia. It is the most successful behavior change to support longevity and helps us keep doing \u201cwhat matters\u201d to us. Any increase in physical activity significantly reduces the risk of developing dementia. And, when we exercise we look younger than our counterparts. <\/P>\r\n    \r\n  <p><br><b>Moving past the social stigma of using an assistive device<\/b>\r\n  <br><i><b> by Kate Farner, PT<\/b><\/i><\/p>\r\n    <p>September 2023 \u2013 The history of social stigma dates to ancient Greece where the term was generated \u201cto refer to bodily signs to expose something unusual, a holy elder, or from the medical standpoint as a physical disorder.\u201d<SUP>1<\/SUP> Many older adults view a mobility aide or assistive device as a limitation and label that highlights their difficulties. You commonly hear \u201cI only use it inside so my friends don\u2019t see,\u201d \u201cold people use them,\u201d and \u201cI don\u2019t want anyone to feel sorry for me.\u201d Most individuals see them as a hinderance or inconvenience that limits access to the places and activities that they want to do. When in fact, they will rather refuse to go to events or environments where they would have to use assistance from family or use a mobility aide. The discussion about use of aides & devices needs to occur more frequently and earlier in a plan of care, led by medical professionals, family members and community resources, to encourage independence and inclusion at events. Testing can help determine need and type of assistance necessary, and many older adults will find that they can be more independent and improve their energy efficiency with an aide or device. Appropriate use of mobility aides or assistive devices can help individuals do more of what matters and keep them independent in their homes longer. <\/P>\r\n    <P><sup>1<\/sup> <i>Goffman, E. (1990 [1963]). Stigma: Notes on the Management of Spoiled Identity. London, England: Penguin Books.<\/i><\/P>\r\n  <\/div>\r\n\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0295813\" data-id=\"0295813\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dcc503a elementor-widget elementor-widget-text-editor\" data-id=\"dcc503a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Latest News on Healthy Aging<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74e5c55 elementor-widget elementor-widget-html\" data-id=\"74e5c55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"textwidget\">\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Keeping you active for Healthy Aging Unlock the secrets to healthy aging and discover how to live your best life, at any age, with our personalized and expert-approved resources and guidance for strength, balance, and improved mobility. Knowing your activity level can help you choose activities and exercises that are best for you What\u2019s your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"elementor_header_footer","meta":{"_acf_changed":false,"_source_blog_id":"1","_source_page_id":"2","site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-2","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/pages\/2","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/comments?post=2"}],"version-history":[{"count":63,"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/pages\/2\/revisions"}],"predecessor-version":[{"id":6921,"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/pages\/2\/revisions\/6921"}],"wp:attachment":[{"href":"https:\/\/dohc-upright.altura.health\/esp\/wp-json\/wp\/v2\/media?parent=2"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}