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Are you working on your family genealogy and wonder how to dig up more information? This Thursday, May 12, at 6:30 p.m., Carroll County genealogist Jim Graves will teach an intermediate genealogy class at the Carroll County Extension office.
He will help you learn more about personal and other documents that can provide information about your family’s history. Additionally, you will learn about other sources of information and receive a lot of free information. Cost is $5. Please call the Extension office at (502) 732-7030 to sign up, so we have enough materials for all participants.
Osteoporosis is the loss of bone mass, which makes bones fragile and increases the risk of fractures, especially to the hips, spine and wrists. It is a silent disease, because you may not notice any signs or symptoms until you have a fracture.
Because bones are so fragile, a fracture could come from a mild fall, or can happen just by twisting your hips or wrist.The disease affects 128,000 Kentucky women and 37,300 Kentucky men.
Taking the time to know the risk factors and starting a prevention program can help decrease your chances of getting the disease as you age.
There are five main steps to strengthening your bones:
Take supplements.Get the daily recommended amount of calcium and vitamin D. These amounts change, depending on your age, so ask your health-care provider how much to take.
Exercise.Engage in at least 30 minutes of weight-bearing physical activity daily, starting early in life. If you aren’t active, talk to your doctor before you start exercising.
Avoid smoking, excessive drinking.If you don’t smoke, don’t start. If you do smoke, stop. Check with your health-care provider for smoking-cessation classes in the area. Drink alcohol only in moderation.
Talk to your doctor.Learn what good bone health is and how you can maintain it.
Get tested.Schedule a bone density test and take medication, if prescribed.
If you have a family history of osteoporosis, hip fractures or spine injury, then taking precautions to keep your bones strong is even more important. Don’t wait until it’s too late. Talk to your doctor and begin your own osteoporosis prevention plan today.
Are you functionally fit?
A new term seen in gyms across the nation is “functional fitness” – the ability to do everyday tasks without pulling or straining muscles.
Having a healthy body is important, even if it’s just so you can perform everyday tasks. Have you ever lifted a toddler and suffered from a backache later? Have you strained a muscle carrying a piece of luggage?
The first step toward functional fitness is to work on balance and control of your body. Weights and machines aren’t required. Simply practice balancing on one foot. Then, balance on one foot bending that same knee.
These exercises can strengthen your body and the legs, and actually may seem harder than other workouts because it forces you to work whole groups of muscles at once, rather than focusing on one muscle at a time.
This can be fun to do with kids, too. See who can balance the longest.
Nicole Peritore, coordinator of Get Moving Kentucky, University of Kentucky, College of Agriculture shared this information. More information is available at WebMD.com/fitness-exercise/guide/working-out-for-real-life-functions.
Grace Angotti is Carroll Co. Extension agent for family and consumer sciences. Call her at (502) 732-7030 or send e-mail to email@example.com.