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My favorite writer, Scott M. Peck, who wrote "The Road Less Traveled," states that the life worth living can be characterized in 4 ways, and the individual living that life uses the following as guidelines:
- They are dedicated to the truth.
- They accept responsibility for all their actions, words and thoughts.
- In their daily activities they delay gratification by doing what is hard first.
- They seek balance in their lives by not letting one aspect control all other parts of their life.
These are simple but profound ambitions for us as we seek continual growth in all our relationships, in our work, for our mind, body and spirit, or what Dr. Albert Ellis describes as "optimal aging."
G. Richard Jackson, MPA, CSA
Executive Director, Riverside Center for Excellence in Aging and Lifelong Health
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Quick Links
Riverside OnlineGet connected to the area's largest provider of services for older adults.
Join GoldenClubEnjoy exclusive offers and information to keep you active and healthy as you age.
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Golden Guidance
Read Up Before You Lace Up: Tips for Running or Walking a 5k
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Walking or running a 5k is an excellent exercise choice for most people, no matter your current fitness level. As we near the cooler months, 5k walks (3.1 miles) are taking place just about every weekend. (Be sure to check out the calendar of October events to find out where Riverside team members are walking for breast cancer awareness and join us!)
If you have decided to participate in a walk or run this season, here are some proper preparation tips that will help you avoid injuries and finish like a pro:
Warm-up Before the Walk
A proper warm-up increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event. A good warm-up for a 5k walk would be an easy three to five minute walk or jog. Complete the warm-up 5-10 minutes before the walk starts.
Eat Properly Before the Walk
Eating a simple meal of 200 to 400 calories about one to two hours before the walk is important to have fuel for the event, but also will allow time for the food to digest.
Stretch Before and After the Walk
Flexibility is an important component of fitness, and exercise tends to increase the amount of flexibility in a joint. Flexibility is also specific to the type of movement needed for a sport, so it is more important for some sports than others. Walkers should focus on the hip flexors and the hamstrings. The following stretch is ideal for these muscles:
Start in a lunge position, with one leg back and one leg forward. Straighten the back leg to stretch the hip flexors. Return to the starting position. Straighten the front leg to stretch the hamstrings. Hold each stretch about 15 seconds.
Listen to Your Body
What's the single biggest mistake you can make? Not listening to your body. If you're tired, sick or sore, take a moment to ask yourself what you need. Sometimes it's appropriate to push yourself a little, and other times you may need a break. Keep in tune with your body and if you don't feel well, do not continue.
Happy racing!
Daniel Ballin
Executive Director of Therapy and Wellness,
Riverside Health System
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Learn to Live Well with Chronic Conditions
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 CDSMP Leaders
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Are you struggling with the symptoms of a chronic condition like asthma, high blood pressure or arthritis?
Take back control of your life with education and support at a FREE workshop.
To Find a Workshop in Your Area or Learn More:
Call
1 (877) 287-6061 or click here.
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Upcoming Workshops
Yorktown
Tuesdays
Oct. 22-Nov. 26
9:30 a.m. to 12 p.m.
Yorktown Senior Center
Williamsburg
Thursdays
Oct. 11-Nov. 15
9:30 a.m. to 12 p.m.
Riverside Doctors Hospital Williamsburg
Register online or call (757) 856-7030
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Tour of Historic Petersburg, Virginia
November 2, 2013
Enjoy a fun and informative day trip to Petersburg, VA. Explore this city just a stone's throw from our area through a guided tour and visits to Siege Museum, Center Hill Mansion, Petersburg Visitor Center and Old Blandford Church and Cemetery, plus a delicious buffet lunch at The Bistro.
Trip includes motor coach transportation and services of Director and Professional Historical Guide.
For details and reservations, call Jeannine's Tours at
GoldenClub Price:
$84/person
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Christmas Time in the Smokies
December 3-6, 2013
 This unforgettable holiday trip includes four days and three nights of attractions, featuring:
- Four shows
- Three full course dinners with one in Dollywood Theme Park
- Three full buffet breakfasts
- Three additional attractions including "Christ in the Smokies."
Three nights accomoda-
tions and motor coach transportation included. For details and to register, call Jeannine's Tours at
GoldenClub Price:
$521/per person (double)
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"A Lug Nuts Christmas"
December 11, 2013
Reservations are filling up fast for this day trip to Historical Hanover Tavern (home to Patrick Henry for a period after his home burned) that includes lunch and a show. "A Lug Nuts Christmas" follows the story of a group of teenage grease monkeys who formed a musical group and doo-wopped their way into the hearts of Mechanicsville. This special show is part of Hanover Tavern's 200th anniversary celebration. For reservations, call Jeannine's Tours at
(757) 877-8799.
GoldenClub Price:
$92/person
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October is Breast Cancer Awareness month. Riverside is proud to sponsor the following events to promote breast cancer awareness throughout the month:
Run for the Hills
Komen Race for the Cure®, October 12, 1st Street Park in Virginia Beach, VA
Registration begins 7:00 a.m. For more information go to www.komentidewater.org.
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The Doctor is In
Wednesday, October 30, 2013 at 9:00 a.m.
Patrick Henry Mall Food Court
Newport News
The Doctor is In Lecture series continues this month with a free, informative discussion about health and wellness topics. Learn more...
Missed a lecture? Now you can view past discussions here! ------------------------------------------------------------------------------------------------------
 Free Fitness Friday
GoldenClub members can enjoy a free day of membership at Riverside Wellness & Fitness Centers on the first Friday of every month.
Your next Fitness Friday is November 1!
Peninsula: 12650 Jefferson Ave., Newport News Middle Peninsula: 7516 Hospital Dr., Gloucester ------------------------------------------------------------------------------------------------------ 
Caring for You, Caring for Me
A Program of the Rosalynn Carter Institute for Caregiving
Join us for Caregiving Education Sessions consisting of 5 weekly seminars designed to address the needs of those engaged in elder care.
This program is for family, professional and volunteer caregivers of older adults. The cost is $35.00, including refreshments and materials. (A limited number of scholarships are available.) Upcoming Sessions: Richmond - Riverside PACE-MacTavish, 1300 MacTavish Avenue Thursdays: 10:00 a.m.-12:15 p.m., October 10th-November 7th New Kent - Heritage Public Library, 6215D Chesapeake Circle Mondays: 3:00-5:15 p.m., October 28th-November 25th
For details and to register, contact Christine Jensen, PhD at (757) 220-4751 or cjensen@excellenceinaging.org
Inquire about respite services. Register early as space is limited.----------------------------------------------------------------------------------------------------
Walk to End Alzheimer's - Williamsburg
October 26, 2013, Matthew Whaley Elementary School, 301 Scotland Street
Registration is free, but if participants raise $100 they will receive a T-shirt.
Schedule
8:30 a.m. - Registration
9:30 a.m. - Ceremony
10:00 a.m. - Walk (1-3 miles)
Walks are scheduled in other locales in Southeast Virginia. See alz.org/seva for details.
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Dance Party!
No Admission Fee
Tuesday, October 29
and
Holiday Dance: Saturday, November 23
6:00 - 10:00 p.m.
Denbigh Community Center
15198 Warwick Blvd., Newport News
Enjoy an evening of your favorite dances including waltzes, swing and cha cha. Throw in a salsa or shag and even some line dancing for fun! Everyone is welcome; no partners necessary. Light snacks will be served.
Line dance instruction during all events from 6:30 to 7:30 p.m.
Advance reservations required by October 28 or November 18.
Call Jackie at (757) 812-7905.
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