Activities to Stay Mentally Physically Fit

1. Activities to Stay Mentally & Physically Fit Use What You Still Have & Get the Right Help!

2. Do you�??? Eat silently or alone frequently? See people less than you used to? Snack a lot because you are �bored�? Eat lots of boxed or canned foods? Seem busy but get nothing done? Find you are �giving up� a lot of activities? Weigh more than you should? Feel like you just can�t get going?

3. Do You�??? Spend a lot of time �sitting around�? Think about what other people think about you? Watch TV more than 3 hrs a day? Tend to work hard for few minutes then rest? Think more about getting in shape than do anything about it? Use a car to go everywhere?

4. Do you�??? Stay at home as much as possible? Avoid getting out with others? Do the same things the same way day after day? Feel bored and down most of the time? WORRY A LOT? Sleep less than 6-8 hours OR more than 8-9 hours a night? Have a lot of STRESS in your life?

5. Do you�??? Sit around and �watch� or �listen� but NOT �DO�? Feel too tired to DO anything? Feel useless and empty? Smoke? Drink a lot? Never touch the stuff? Rarely, if ever drink water?

6. IF You Said YES� There are things you can do to get healthier & stay more mentally and physically fit!

7. In Simple Words� Lower Your Stress! & Raise Your Activity!

8. Risk Factors for Worsening Your Dementia� Uncontrolled Blood Pressure Uncontrolled Sugar Problems High Cholesterol Being Over-Weight Not Doing Not Thinking Not Getting Out & Getting Together Bad Eating

9. Simple Message� If its Good for your HEART its GOOD For your BRAIN!

10. Top Three Exercise MORE Use Your BRAIN Eat RIGHT

11. EXERCISE Get MD OK Do WHAT you like! BUDDY up! AEROBIC � A little short of breath 15 - 20 minutes at a time 100 minutes a week 70% of your Max Heart Rate (220 � your age = Max Heart Rate) x .7

12. First Exercise� BREATHE! 3 times in a row 5 times a day

13. Second Exercise� Laugh out loud! Look for �funny� Listen for �funny� Feel the �funny�

14. Use Your Brain! Solve puzzles Take classes Try something new Play an instrument Join a study group or book club Read Play games

15. Try this� Try to remember these pairs� 1 = C 2 = A 3 = T 4 = D 5 = O 6 = G 7 = R 8 = U 9 = N

16. Put the correct letter next to the number 1 ____ 9 ____ 3 ____ 2 ____ 5 ____ 7 ____ 4 ____ 6 ____ 8 ____

17. Memorize these pairs Apple - Orange Black - Red Beans - Tooth Watch - Glass Pencil - Shirt Hand - Hammer Hanger - Button Paper - Eye Flag - Meat Cup - Shoe

18. What is the missing word? Hanger � Pencil � Paper � Apple Beans �

19. Eat Right! MORE Fruits & Veggies Less fat and sugar MORE WATER!!! Less coffee, tea & soda MORE Omega 3 fats (canola, olive, flaxseed) Less trans-fats (�partially hydrogenated�) MORE Fresh Food & Broiled Meat & Whole Grains Less Fried food & packaged food

20. OTHER Things to DO� Eat fish once a week � or more Get enough �antioxidants� (vitamin E) Prunes, plums, blueberries, spinach, almonds, green tea, red wine, � Get enough Vitamin C & Bs Citrus fruits & leafy, green vegetables Drink no more than ONE GLASS of alcohol/day***

21. More to do� Stop smoking Lose weight Socialize De-Stress Get enough sleep Get sleep apnea & depression treated Control blood pressure & diabetes Take meds CAREFULLY

22. Some Specifics� Make new friends � form partnerships Keep the old � familiar contacts Explore volunteer opportunities Use old skills and routines in new ways �Give it a try� � more than once Start low, go slow� build Join a support group Get away from your partner� some