by Michelle | Oct 5, 2018 | Move Well
Tillamook County residents “”Stepped Up!” in a big way this summer! Thanks to generous sponsors and a grant secured by Tillamook Regional Medical Center, instructor guided walking groups met weekly over the past six months, with participants collectively logging thousands of miles during the program.
Funding for the “Step it Up!” program came from the Knight Cancer Institute’s Community Partnership Program. The program was offered throughout the state and is based on compelling research showing how combining physical activity with social support reduces cancer occurrence and even recurrence.
“We often refer to risk factors when we talk about chronic disease or cancer,” said Michelle Jenck, project coordinator. “What we really should be talking about are ‘protective’ factors. There are so many positive things we can do with our bodies and minds that prevent us from developing chronic conditions. This was a great opportunity to highlight that.”
In all, 50 people met weekly April through September, to enjoy a 30-minute group walk at least one day each week in various locations throughout the county. All-group activities were held each month to allow members from different walking groups to meet and experience new walking venues. Group hikes were held at Kilchis Point, Whalen Island, Nehalem Bay State Park and in Pacific City along a community boardwalk leading to a beach overlook.
To celebrate, an all-group potluck was held on September 16th at which participants shared their experiences. Overwhelmingly, people said they most enjoyed the social component of the program. Almost all participants cited increased strength, stamina, and energy as well as increased motivation to get out and walk more often and for longer periods of time.
The wrap-up potluck also included awesome prize drawings. Grant funds provided exciting giveaways such as trekking poles and gift cards to sporting goods stores as well as to the new Food Roots Farm to Table storefront in downtown Tillamook. Additionally, several local restaurants and organizations donated incentive prizes which were given out at random each month. Special thanks to our generous donors: NCRD, Tillamook YMCA, Pelican Brewing, Stimulus Café and Headlands Lodge & Spa, Pacific Restaurant, and Elevate Yoga Studio.
“I especially want to thank our volunteer walking group leaders and partner organizations,” said Jenck. “They are the ones who really stepped up by literally showing up week after week, motivating and encouraging people to participate. Our leaders included Leigh Ann Hoffhines and Joyce Trogdon from Rinehart Clinic, Nancy Kershaw from OSU Extension, Darcy Fugate from the YMCA, Kevin Clark from the Tillamook County Community Health Centers, Susie Wenrick and Julie Krohn from the Kiawanda Community Center. They were all amazing and really helped launch the groups.”
Several groups are continuing to meet regularly. People are welcome to drop in to any group at any time. Please note some groups are subject to change and may be weather-dependent if there is no indoor option. Current walking groups include:
Mon/Wed 9:30-10:00 AM OSU Extension/Fairgrounds Exhibit Hall*
Mon/Wed/Fri 10:00-10:30 AM Kiawanda Community Center
TBD** TBD** Neah-Kah-Nie HS Walking Track
Tue/Thur 12:15-12:45 PM Tillamook YMCA (indoor option)
Sat 9:00-9:30 AM Bud’s Trail/Tillamook Junior High
*Indoor option for inclement weather
**The North County walking group plans to continue walking at the Neah-Kah-Nie High School Walking Track, but details have not been finalized. Contact 800-368-5182, Ext. 111 for updated information.
As with any positive lifestyle change, consistency matters. Year-round participation in group physical activity is a key protective factor in preventing disease and improving mental and physical health. It is important to explore activities you enjoy doing and then seek out family, friends or co-workers to join you. Not only will you be protecting your own health, you will become a positive influence in the lives of others as well.
Visit tillamookcountyhealthmatters.org and click on the Calendar page for ways to get connected for better health in Tillamook County.
by Michelle | Aug 16, 2018 | Move Well
Tillamook County Wellness invites you to join us for a group hike, Sunday, August 19th at 4 pm. Our Step It Up walking groups will be hiking at Nehalem Bay State Park, located just north of the city of Nehalem. There is no charge for this event.
A beautifully maintained natural area along Nehalem Bay, this family friendly park offers a tranquil space to enjoy the outdoors. The 1.8-mile trail is mostly paved, with virtually no elevation, making it a perfect place for people of all ages to walk, jog, or bike and it accommodates strollers and wheelchairs. This walk features great views of the beach, bay and lush foliage, truly creating a feeling of adventure – a mini vacation for local residents.
To get there, enter Nehalem Bay State Park at 34600 Gary Street off Highway 101, between Nehalem and Manzanita. Driving past CART’M, follow signs for the park entrance. Once inside the park, travel down the main road, following signs for the day use/boat ramp area. Before the main parking lot and boat ramp, there will be a cross walk and pull out on the side of the road for parking. This is the marked trailhead, where we will start the hike.
Carpooling is available and encouraged as a State Park pass or day use fee is required. Carpool vehicles are eligible for a free day use park pass. Individual attendees without State Park passes are subject to paying a $5 day use fee. There is a kiosk, located past the trailhead, for purchasing day use fees with a credit card (kiosk does not take cash). Plan to arrive early if you are acquiring a day use permit. Restroom facilities are also available beyond the trailhead, near the boat ramp. For more details and information about carpooling, contact Michelle Jenck at tillamookcountywellness@gmail.com or (503) 812-8354.
Participants are asked to meet in the parking area by 4 pm. Bring water, sunscreen, and appropriate hiking clothes. Visit tillamookliving.com for details about this and other group walking and hiking events.
Coordination for this free event has been funded, in part, by the Knight Cancer Institute, Community Partnership Program. Cancer survivors and their families are especially encouraged to participate.
by Guest | Feb 8, 2018 | Move Well
By Stacie Zuercher, Community Program Supervisor, NW Senior & Disability Service
We spend a lifetime on our to-do lists. We cook, clean, work hard and take pride in caring for our families. But the question is, do we learn how to balance our task list with caring for ourselves? Do we make it a priority to stay connected with our community and have healthy opportunities to be social?
How we learn to balance our to-do list with opportunities to be social and play throughout our lifetime can be a major predictor of our health late in life. A recent study in the Netherlands claims social isolation can increase the risk of developing Type II Diabetes in our elder years. According to the research, participants that did not have social connections were 60% more likely to have prediabetes. Included in the study, socially isolated women were 112 percent more likely to have type II diabetes, and socially isolated men were 42 percent more likely. (Stephanie Brinkhues, 2017)
There are many reasons why we might find ourselves disconnecting from our community or becoming more isolated as we age. Contributing factors include pain, grief and loss, or mobility impairments. In many cases it also becomes more difficult to communicate or process information so noisy crowds and lots of incoming stimulation can be very overwhelming.
Another factor that can contribute to isolation is little to no natural support. If relatives of vulnerable seniors live outside of our area, they may not realize that there have been changes to their loved one’s health that impedes participation in activities that he or she was once very passionate about.
The Year of Wellness is committed to providing education and resources to help Tillamook County residents prevent, reverse or manage diabetes. If you are a senior looking for opportunities to stay connected in our beautiful community, here are some places you can start;
- Try a Tai Chi or Aqua Fitness class. The YMCA and North County Recreation District have a variety of classes for all fitness levels – and some are free! Classes take place in Nehalem, Pacific City, Netarts, Tillamook and many other areas in our county.
- Check out the OSU Extension Service, Strong Women/Strong People Class.
- Visit a local senior community center in Nehalem, Rockaway, Tillamook or Pacific City for lunch and fellowship.
- Volunteer! Consider being a Senior Peer Outreach Specialist.
- Go to church or bible study.
- Take a class and learn something new.
- Check out Art Accelerated or the Latimer Quilt Center.
- Or if you are caring for a senior who needs support, you and your loved one could stop by Wellspring Adult Day Center for lunch.
We are so rich with opportunities for seniors to maintain social connections. These are just some ideas and are truly just the tip of the iceberg. I hope to see you out there getting some playtime very soon!!
If you know a senior that may have difficulty staying connected to his or her community, call the Aging and Disabilities Resource Connection (ADRC) at 866-206-4799 via Northwest Senior and Disability Services. Support services can also be accessed through Oregon Senior Peer Outreach at communitycounselingsolutions.org/senior-outreach or by calling (833)736-4676. Or check out tillamookcountyhealthymatters.org or tillamookliving.com to learn more about activities in our community!
Brinkhues, S. (2017, Dec 19). Socially isolated individuals are more prone to have newly diagnosed and prevalent type 2 diabetes mellitus – the Maastricht study. Retrieved from http://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-017-4948-6.
by Guest | Jan 20, 2018 | Move Well
By Kaylan Sisco, Executive Director, Tillamook YMCA & Kelly Benson, Healthy Living Director, Tillamook YMCA
The chances are that you know how exercise affects your health. As they say “the proof is in the pudding” — just don’t eat too much pudding to find the truth in this case. One very powerful decision-making group that is starting to recognize the importance of exercise and wellness as a preventative measure are health insurance companies. Thankfully, they are starting to make their way through the pudding and are finding that creating partnerships and collaborations with wellness organizations, like the YMCA, can curb unhealthy lifestyles and be a catalyst for preventing chronic diseases and health issues. Columbia Pacific Coordinated Care Organization (CCO) administers of the Oregon Health Plan in Tillamook County, has launched a pilot program to test the impact of YMCA usage on preventable health issues.
This program launched January 1st and is open to any person on Oregon Health Plan through Columbia Pacific CCO. Columbia Pacific will pay one-third of the cost of a Y membership, the YMCA will subsidize one-third, and the member will be responsible for the balance one-third remaining. Members taking advantage of this program will enroll in a healthy lifestyle program that tracks their habits for six months. The member will work closely with a Y staff member to address changes needed to help prevent health related risk factors.
The goal of this partnership is to reduce as many barriers to healthy lifestyle change as possible. Columbia Pacific and the Y subsidies help relieve the financial barrier. The Y provides child care while the member is working out to remove any child care barriers. The Y staff provides knowledge and accountability removing the consistency and health mapping barrier. The hope is to help identify and eliminate risk factors specific to prediabetic symptoms.
What is “prediabetes”? With chronic diseases such as diabetes, a person can have risk factors that increase the likelihood they may develop diabetes in the future. A prediabetic screening is not complicated and can be completed in just a few minutes with no lab testing and no judgement. It is as simple as answering seven questions. The fact is, many people will fall into this category, one out of three adults in fact. It is a good tool to increase your awareness to lower your risk of having a diagnosis of diabetes. Once an individual is diagnosed with diabetes they are at higher risk for other health complications such as blindness, kidney failure, heart disease, stroke, loss of toes, feet or legs, and other ailments according to the Center for Disease Control.
A link to the prediabetes screening we use at the Y is at doihaveprediabetes.org or you can contact the YMCA at 503-842-9622 or ask your doctor what lifestyle changes you can make to help you fight prediabetes. For more information about the Columbia-Pacific CCO Oregon Health Plans and YMCA reduced membership program, visit the YMCA at 610 Stillwell Ave., Tillamook or go to www.tillamookymca.org.
by Guest | Jan 6, 2018 | Move Well
Compiled by YOW Staff
A New Year brings renewed commitment to one’s health, and Tillamook County is fortunate to have a variety of resources, support groups, classes and more to help our community be happier and healthier. Whether you want to add more walking (there are indoor options!), fitness class at the YMCA or NCRD, an art class (OSU Extension and Art Accelerated have some great options) or seek out help with a chronic illness – YOW and Tillamook County have the resources for you.
Here are classes and support groups available through Adventist Health in partnership with Northwest Seniors and Disability Services. All the classes are FREE. For more information, contact Ginny Gabel, Adventist Health Community Health Educator at 503-815-2270, Ginny.Gabel@ah.org
Living Well with Chronic Conditions – This program will help you learn new ways to deal with issues caused by many chronic conditions. Over 6 weeks cover such topics as handling stress and depression, talking to your provider, managing medications and fighting fatigue and frustrations. Group discussion is the basis for this program developed by Stanford University.
Diabetes Self-Management – This introductory workshop is designed to help the diabetic take management of their condition. Over 6 weeks, it covers monitoring blood sugars, nutrition, activity, stress, medication usage and problem solving techniques. This program, developed by Stanford University, has been found to lower the diabetic’s A1C and decrease related symptoms.
Living Well with Chronic Pain – This interactive program is designed to help those living with chronic pain learn to improve their ability to manage it and other symptoms day to day. Over the 6-week course, participants will learn different techniques and tools that have been tested and found to be very helpful. One new idea or concept may help you turn the corner and realize that you no longer have to let pain control your life.
Cancer: Thriving & Surviving – Cancer survivors have similar concerns and problems, regardless of the type of cancer they experience. They must deal not only with their cancer, but also with the impact it has on their lives and emotions. This 6-week class will help participants gain self-confidence in the ability to control symptoms and
learn how their health problems affect their lives. The small group meets once a week and is highly interactive, focusing on building skills, sharing experiences and support.
Savvy Caregiving — This is a practical education overview of Alzheimer’s and other related dementias for both the professional or non-professional. In this class you will learn better approach techniques, effective ways to increase family involvement, and how to reduce adverse impacts of caregiving. Information presented here can help improve the daily life of the care receiver and caregiver. You will be able to connect with many available community resources.
Powerful Tools for Caregiving – This is a 6-week class for family caregivers of older adults. It is designed to restore balance between caring for others and caring for yourself. The goal is to help caregivers to thrive, not merely survive. Class participants report they have increased confidence and ability to cope with the demands of caregiving and fewer feelings of anger, guilt and depression. Respite Care is available by calling Mollie Reding at 503-815-2272.
More resources will be available through Rinehart Clinic as they launched a comprehensive diabetes risk reduction program in 2017 in North Tillamook County aimed at reducing some of the barriers faced by residents with uncontrolled diabetes. Statistics indicate that nearly 33 percent of adults in Tillamook County are at risk for Type 2 Diabetes. Education about healthy lifestyle choices is part of the program, and Rinehart Clinic has found the most important factor in bringing about positive change is creating a supportive group environment. The program has been under way since mid-summer 2017 and the clinic is already seeing positive outcomes in terms of lowered blood sugar (A1C) numbers in some of its patients. Workshop series and other programs will be continued in 2018; watch for more information. Community members interested in participating can call 1-800-368-5182, Ext. 101 to learn more.
by Guest | Nov 11, 2017 | Move Well
By Darcy Fugate, Personal Trainer, Tillamook YMCA
The holidays are almost here, filled with fun, family, fellowship and food. Lots of food and treats, which means that most of us gain a few pounds over the holidays. It’s hard not to and then we make that New Years Resolution and hope to drop those extra pounds. How about getting into a holiday workout routine that can help keep the pounds off, and you can still indulge in some holiday treats?
It is not uncommon for people to put on 5 pounds each year. Before we know it, we are 50 pounds heavier than we were in high school. What happened? For one thing, most of us are simply not as active as we once were. That translates to fewer calories being burned each day. If we aren’t careful about how many calories we take in, this can cause an energy imbalance which leads to weight gain.
As we age, we begin to lose muscle mass. That is, unless we perform weight-bearing or resistance exercise to offset that natural decline. Muscle tissue is very metabolically active. By having strong muscles, our body burns more calories, even at rest. Both cardiovascular exercise and resistance training are key to maintaining a healthy weight.
If you would like to stave off that holiday weight gain or maybe even lose weight during the holiday season, consider signing up for the “Holiday Trimmings” program at the Y. This 8-week program is designed to keep you on top of your game or get you into the holiday spirit of healthy living. It is free to Y members and only costs $25 for prospective members. (This does not include daily use fees of $7 per person.) Registration is open now through November 13th. Visit the front desk to sign up or to get more information.
The program runs November 13, 2017 – January 8, 2018 and includes a body composition assessment for weight, measurements, body fat, and BMI at the beginning and end of the 8 weeks with weekly weight check-ins.
Participants are provided with three workouts each week, emailed directly to them and which are also posted in the YMCA Fitness Center. The person with the highest percentage of body weight lost for men and women will be awarded a Fitbit! There are lots of chances to win with weekly participant drawings for prizes and bonus prizes for attending 10 different group fitness classes over the 8-weeks.
For more information, contact Info: Darcy Fugate dfugate@tillamookymca.org 503-842-9622 x112 608-436-0985
