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8A Daily News – Saturday, October 26, 2013 FEATURES Strength training can slow bone loss times, or repetiDEAR DOCtions ("reps"). TOR K: I've These repetitions heard that make up one set. weight-bearing Do two to four exercises are a sets of each exergood way to precise. Rest for 30 vent osteoporoto 60 seconds sis. Can you between sets. describe a few? Dr. K To do these DEAR READexercises, you'll ER: Use it or lose by Anthony L. it: That message Komaroff, M.D. need a sturdy chair, athletic applies to most parts of our body. We shoes, an exercise mat weights. (You see it most clearly with and the muscles. If we don't should be able to do no use them, they wither. more than eight to 12 But if we regularly chal- reps of each exercise lenge them, they bulk with the weights you choose.) up. — Bridge: Lie on The same is true with bones. Most of our your back with your bones bear our weight, knees bent and your feet except when we're lying flat on the floor. Put down. That's what they your hands next to your "want" to do. If we hips with palms flat on don't give them enough the floor. Keep your time each day to do that, back straight as you lift your buttocks as high as they tend to get thin. This is a particular you can off the floor. problem if a person also Pause. Lower your buthas a genetic tendency tocks without touching to develop osteoporosis. the floor, then lift again. — Standing calf Inactivity speeds the thinning of the bones raise: Stand with your that occurs in osteoporo- feet flat on the floor. sis. This makes them Hold on to the back of more susceptible to frac- your chair for balance. Raise yourself up on the tures. Weight-bearing (or balls of your feet, as strength-training) exer- high as possible. Hold cise is any activity that briefly, then lower. — Overhead press: puts stress on bones. Walking and climbing Stand with your feet stairs are examples. slightly apart. Hold a Weight-bearing exercis- dumbbell in each hand es can help to slow bone on either side of your loss and stimulate new shoulders, at shoulder height, with your palms bone growth. A complete strength- facing forward. Slowly training workout lift the weights straight involves eight to 12 up until your arms are exercises. Together, they fully extended. Pause. exercise all your major Slowly lower the dumbbells to shoulder level. muscle groups. I've put additional Below, I'll describe three strength-training strength-training exerexercises. They are cises, as well as illustradesigned for older adults tions of the exercises and people who are new I've described above, at AskDoctorK.com. You to strength training. Do strength-training don't need to go to a exercises two or three gym; a small investment times a week. Allow at in buying exercise mats least 48 hours between and weights allows you workouts. Try to do each to do all the exercises at exercise eight to 12 home. AARP driver safety class Want to learn driving safety tips and qualify for an auto insurance discount? Plan to attend the AARP Smart Driver Safety Program class 10 a.m to 3 p.m. Wednesday, Nov. 6., at the Sycamore Center, 220 Sycamore St. in Red Bluff. The class is designed for those who have already taken the Driver Safety class at least once before and simply need to obtain a current certificate. The AARP Driver Safety Program is designed for drivers 50 and over. In an informal, easy-going atmosphere, learn about new laws, how to avoid driving hazards and tips for freeway driving. Upon completion of the course, you may qualify for an insurance discount. Check with your insurer to see if you qualify and the amount of the discount. The cost of the program is $14. AARP members can receive a $2 discount. Class size is limited to 25. To register, call David at 528-1728. Heaven's Very Special also have had miracles and Dear Annie: When I pure joy. Would you be was in high school, I colable to reprint this piece? lected articles that I found My copy has yellowed, and inspirational and motivathis time, I would like to tional. One of my most frame it. — Missouri prized pieces appeared in Dear Missouri: How Ann Landers' column in prescient of you to have cut 1978. It was "Heaven's this heartwarming piece Very Special Child" by Edna Massimilla, who had Annie's out of the newspaper when you were only in high a daughter with severe school. We are, of course, disabilities. For some reason, I cut out this letter by Kathy Mitchell delighted to reprint it. The and glued it to a piece of and Marcy Sugar first time it appeared, hundreds of readers asked for blue construction paper. I carried it with me through copies. We know it has touched college when I studied to be an thousands over the years. Mrs. occupational therapist. After I Massimilla is a remarkable graduated, I packed up all of my woman — 97 years old, still writcollege "memories" and stored ing, playing the organ and helping them at my parents' house. I mar- others. If you would like more ried and worked for 15 years in information regarding her work, hospitals, rehabilitation centers, please enclose a self-addressed, nursing homes and home health stamped envelope and send it to: This Is Our Life Publications, PO care. When my third son was born Box 21, Hatboro, PA 19040. with Down syndrome, he shook, Heaven's Very Special Child rattled and rolled our world. I had never worked with children with By Edna Massimilla, Copyright special needs, nor did I have any idea what it was like in "their" 1956 A meeting was held, quite far world. I was extremely hurt, angry and all the other emotions from earth ''It's time again for another attached to grief. After three days, I remembered that column and, birth" Said the Angels to the Lord amazingly, found it at my parents' above, house in the first box I opened. ''This special child will need My son is now 20 years old and has just graduated from high much love." Her progress may seem very school. Yes, we have had trials, challenges and sadness, but we slow, Mailbox Accomplishments she may not show And she'll require extra care From all the folks she meets down there. She may not run or laugh or play Her thoughts may seem quite far away In many ways she won't adapt, And she'll be known as handicapped. So let's be careful where she's sent We want her life to be content Please, Lord, find the right parents who Will do this special job for You. They will not realize right away The leading role they're asked to play But with this child sent from above Comes stronger faith and richer love. And soon they'll know the privilege given In caring for this gift from Heaven. Their precious charge, so meek and mild Is heaven's very special child. Annie's Mailbox is written by Kathy Mitchell and Marcy Sugar, longtime editors of the Ann Landers column. Please email your questions to anniesmailbox@comcast.net, or write to: Annie's Mailbox, c/o Creators Syndicate, 737 3rd Street, Hermosa Beach, CA 90254. Christmas tree cutting season begins Nov. 1 Christmas tree permits for the Lassen National Forest will be available for purchase in-person from Nov. 1 through Dec. 16. Each $10 permit allows for the cutting of one tree on Forest lands during the period of Nov. 1 through Dec. 25. The maximum number of permits allowed per household is two. Along with the permit, purchasers will be provided a map showing cutting areas, requirements, and helpful tips. Permits may also be purchased through the mail. Information and order forms are available a t : www.fs.usda.gov/lassen — see "Passes & Permits". Mailed requests for permits must be received by Dec. 9 and should be directed to the nearest Forest Service office listed below. To expedite your request, write "Christmas Tree Permit" on the envelope. When purchasing by mail, please include the following: printed name and address to which the permit is to be mailed; purchaser's daytime telephone number; a check or money order with driver's license number written upon it for $10 per permit, made out to USDA Forest Service; and the name of the person who will be signing the permit and cutting the tree. Allow at least one week for processing of your request. Tree cutters must ensure that the tree permit tag is visible at all times during transport of the tree. The permit must be attached to the tree and sealed in such a manner that the permit must be cut or the seal broken to be removed. Those planning to transport more than five trees in the same vehicle will require a transportation permit from the local Sheriff's Office. Tree cutters are reminded to be prepared for sudden weather changes and for colder conditions at higher elevations. For the unprepared, a tree cutting outing can become very uncomfortable and even dangerous. Although tree cutting is permitted through Dec. 25, officials recommend cutting early in the season before higher elevations become snowbound. Trees can stay fresh for some time if properly cared for. One helpful hint is to bring an old tarp in which to wrap the tree during transport. The tarp helps to prevent broken branches and other damage to the tree as it's removed from the forest. The tarp can also help protect against wind damage on the way home. To help keep a tree fresh once it arrives home, cut two inches from the bottom and place it in water. Keep the tree watered and in a shady spot outside until it's time to bring it inside. Purchase permits from Mineral Work Center, 38795 State Route 36 East, Mineral, (530) 5953311. No mail-in requests accepted. Only open on Saturdays Nov. 30 through Dec. 14, 9 a.m. to 3 p.m. For mail-in requests, send to Lassen National Forest Headquarters, 2550 Riverside Drive, Susanville, CA 96130. Drug take-back day scheduled today The Drug Enforcement Administration (DEA) Nationwide Prescription Drug Take-Back Day is scheduled for 10 a.m. to 2 p.m. Saturday, Oct. 26, at three locations in Tehama County — Red Bluff Community Center Parking Lot, 1500 S. Jackson St.; Red Bluff Businessman's Bible Study (RBBBS) Join us!! Learn how to Operate and Grow your Business using Christian Principles Learn to be a More Effective Christian and Businessman Network with other Christian Businessmen Non-Denominational Inaugural Meeting: Monday, October 21, 2013 7:15 - 8:00 a.m. No Cost FREE Coffee will be served. 331 Elm Street, Red Bluff RSVP 530-736-6775 Tehama County Sheriff's Office, 22840 Antelope Blvd. and Corning Police Department, 774 Third St. Dispose of expired, unwanted or unused prescription drugs and other medications • The program is anonymous (No identifi- Elizabeth Emerson Lise Helseth from Norway is looking for you 360-425-5309 360-751-3351 cation is required nor will it be asked for). • The program is free to participants. • Prescription and over the counter solid dosage medications, i.e. tablets and capsules are accepted. • Liquid products, such as cough syrup, should remain sealed in their Need a Physician? Doctors who listen ... Doctors who care. A FREE SERVICE PROVIDED FOR YOUR CONVENIENCE Call toll free 888.628.1948 www.redbluff.mercy.org original containers. • Intra-venous solutions, injectables, and needles and illicit substances such as marijuana or methamphetamine are not part of this initiative and will not be accepted. • For needle disposal sites information call T.C. Sanitary Landfill Agency at 528-1103. For questions regarding this program, call Capt. Kyle Sanders at 527-8282 or Laura Calkins at 824-7015.