The Social Geography of Healthy Aging The Importance of Place and Space

THE SOCIAL GEOGRAPHY OF HEALTHY AGING
HEALTHY AGING & FITNESS CONTENT THE AUTHORS

*O UIF DPNJOH ZFBST UIFSF XJMM CF BO FYQPOFOUJBM HSPXUI PG PMEFS BEVMUT JO UIF 5IF IFBMUIZ BOE TVDDFTTGVM USBOTJUJPO UP MBUFS MJGF DBO CF B KARIN VOLKWEIN-CAPLAN
XPSME UIF JODSFBTF JO UIJT TFHNFOU PG UIF QPQVMBUJPO JT FYQFDUFE UP SFTVMU JO EJG¾DVMU FYQFSJFODF 5IJT CPPL XJMM EJTDVTT UIF IJTUPSJDBM
XPSMEXJEFDIBOHFTJOTPDJBMBOEDVMUVSBMMBOETDBQFT5IF)FBMUIZ"HJOH'JUOFTT DVMUVSBM BOE TPDJBM QTZDIPMPHJDBM GBDUPST UIBU TIBQF UIF ,BSJO 7PMLXFJO$BQMBO 1I% (FSNBO BOE "NFSJDBO JT B QSPGFTTPS
PG $VMUVSBM 4UVEJFT JO UIF %FQBSUNFOU PG ,JOFTJPMPHZ BU 8FTU $IFTUFS
TFSJFT JT EFTJHOFE UP CF BU UIF DVUUJOHFEHF PG UIF DPOUFNQPSBSZ IFBMUIZ BHJOH RVBMJUZPGMJGFPGPMEFSXPNFOBOENFO"DFOUSBMQSFNJTFPG
6OJWFSTJUZPG1FOOTZMWBOJB64"BOEHVFTUQSPGFTTPSBUUIF6OJWFSTJUZPG
NPWFNFOU*UQVCMJTIFTJOOPWBUJWFTUVEJFTUIBUBUUSBDUUIFJOUFSFTUPGTDIPMBSTBOE UIFCPPLJTUIBUXIFSFXFMJWFJTWJUBMUPIPXXFBHF5IVT UIF 'SFJCVSH(FSNBOZ 4IF IBT XJEFMZ SFTFBSDIFE BOE QVCMJTIFE PO HFOEFS
UIFJOGPSNFEHFOFSBMQVCMJD5IFCPPLTUFMMQSPWPDBUJWFQFSTPOBMTUPSJFTPGBHJOH CPPLIBTBMPPLBUTUPSJFTPGPMEFSXPNFOBOENFOXIPBSF BOESBDJBMJTTVFT )*7"*%4JOTQPSU FUIJDTBOETQPSU BTXFMMBTIFBMUIZ
NFOBOEXPNFOUIBUBSFCPUIFEVDBUJPOBMBOEFOMJHIUFOJOH GSPNEJGGFSFOUDVMUVSBMCBDLHSPVOET BHJOHBOE¾UOFTT)FSCPPLTJODMVEF²'JUOFTTBT$VMUVSBM1IFOPNFOPO³
²)*7"*%4BOE4QPSU³ ²4FYVBM)BSBTTNFOUJO4QPSU³ ²$VMUVSF 4QPSUBOE
1IZTJDBM"DUJWJUZ³ ²4QPSU $VMUVSF4PDJFUZ"8PSLCPPL³ BOE²$VMUVSBM
)HMXSVWSJXLI7IVMIW $POUPVSTPGUIF#PEZ³ XJUI+5BINBTFC.D$POBUIB
4IFBMTPDPFEJUT
1SPG%S+BTNJO5BINBTFC.D$POBUIB 8FTU$IFTUFS6OJWFSTJUZ 8FTU$IFTUFS 1" 64" UXPCPPLTFSJFTXJUI.FZFS.FZFS4QPSUT²4QPSU $VMUVSFBOE4PDJFUZ³
1SPG%S,BSJO7PMLXFJO$BQMBO 8FTU$IFTUFS6OJWFSTJUZ 8FTU$IFTUFS 1" 64" BOE²)FBMUIZ"HJOHBOE'JUOFTT³
HEALTHY AGING & FITNESS
THE SOCIAL GEOGRAPHY

0IWPMI7TIRGIV
VOLKWEIN/MCCONATHA
JASMIN TAHMASEB MCCONATHA
YOU CAN BE BEAUTIFUL
BEYOND BREAST CANCER
OF HEALTHY AGING +BTNJO5BINBTFC.D$POBUIBJTBQSPGFTTPSPG1TZDIPMPHZBU8FTU$IFTUFS
6OJWFSTJUZXJUIBEFWFMPQNFOUBMBOEDVMUVSBMPSJFOUBUJPO'PSZFBSTTIF
IBTDPOEVDUFESFTFBSDIBOEUBVHIUDPVSTFTPODVMUVSF BHJOH BOEXFMM
:PV $BO #F #FBVUJGVM #FZPOE #SFBTU
CFJOH 5IJT XPSL IBT SFTVMUFE JO EP[FOT PG QVCMJTIFE QBQFST DIBQUFST
$BODFS JT UIF QFSTPOBM TUPSZ PG -FTMJF BOEBCPPL4IFIBTBMTPEFWPUFEIFSUJNFBOEFOFSHZBEWPDBUJOHGPSUIF
4QFODFS B QSPGFTTPS PG IFBMUI BOE SJHIUT PG PMEFS NFO BOE XPNFO GSPN EJWFSTF CBDLHSPVOET BOE ¾HIUJOH
FYFSDJTF TDJFODF XIP USBJOFE GPS BOE BHBJOTU BHFJTU QSBDUJDFT BOE QPMJDJFT 8BMLJOH BOE FYFSDJTJOH JO ²5IJSE
4QBDFT³IBWFIFMQFEIFSDPQFXJUIUIFTUSFTTFTBOEUSBOTJUJPOTPGMJGF
DPNQFUFE JO IFS ¾STU XPNFOµT ¾HVSF *4#/
DPNQFUJUJPO EVSJOH USFBUNFOU GPS 4IFJTBDPFEJUPSPGUXPCPPLTFSJFTXJUI.FZFS.FZFS4QPSUT²)FBMUIZ
CSFBTU DBODFS 'PMMPXJOH TPVOE BOE "HJOHBOE'JUOFTT²BOE²4QPSU $VMUVSFBOE4PDJFUZ³
QSBDUJDBM HVJEFMJOFT TIF QSPWJEFT
¾UOFTT BOE OVUSJUJPO TUSBUFHJFT UP
FOBCMF DBODFS TVSWJWPST UP SFBDI OFX Volkwein/McConatha
MFWFMTPGXFMMOFTT
64
XXXNNTQPSUTDPN
8LI7SGMEP+ISKVETL]SJ,IEPXL]%KMRK
5IF*NQPSUBODFPG1MBDFBOE4QBDF
HEALTHY AGING & FITNESS CONTENT THE AUTHORS
*O UIF DPNJOH ZFBST UIFSF XJMM CF BO FYQPOFOUJBM HSPXUI PG PMEFS BEVMUT JO UIF 5IF IFBMUIZ BOE TVDDFTTGVM USBOTJUJPO UP MBUFS MJGF DBO CF B KARIN VOLKWEIN-CAPLAN
XPSME UIF JODSFBTF JO UIJT TFHNFOU PG UIF QPQVMBUJPO JT FYQFDUFE UP SFTVMU JO EJG¾DVMU FYQFSJFODF 5IJT CPPL XJMM EJTDVTT UIF IJTUPSJDBM
XPSMEXJEFDIBOHFTJOTPDJBMBOEDVMUVSBMMBOETDBQFT5IF)FBMUIZ"HJOH'JUOFTT DVMUVSBM BOE TPDJBM QTZDIPMPHJDBM GBDUPST UIBU TIBQF UIF ,BSJO 7PMLXFJO$BQMBO 1I% (FSNBO BOE "NFSJDBO JT B QSPGFTTPS
PG $VMUVSBM 4UVEJFT JO UIF %FQBSUNFOU PG ,JOFTJPMPHZ BU 8FTU $IFTUFS
TFSJFT JT EFTJHOFE UP CF BU UIF DVUUJOHFEHF PG UIF DPOUFNQPSBSZ IFBMUIZ BHJOH RVBMJUZPGMJGFPGPMEFSXPNFOBOENFO"DFOUSBMQSFNJTFPG
6OJWFSTJUZPG1FOOTZMWBOJB64"BOEHVFTUQSPGFTTPSBUUIF6OJWFSTJUZPG
NPWFNFOU*UQVCMJTIFTJOOPWBUJWFTUVEJFTUIBUBUUSBDUUIFJOUFSFTUPGTDIPMBSTBOE UIFCPPLJTUIBUXIFSFXFMJWFJTWJUBMUPIPXXFBHF5IVT UIF 'SFJCVSH(FSNBOZ 4IF IBT XJEFMZ SFTFBSDIFE BOE QVCMJTIFE PO HFOEFS
UIFJOGPSNFEHFOFSBMQVCMJD5IFCPPLTUFMMQSPWPDBUJWFQFSTPOBMTUPSJFTPGBHJOH CPPLIBTBMPPLBUTUPSJFTPGPMEFSXPNFOBOENFOXIPBSF BOESBDJBMJTTVFT )*7"*%4JOTQPSU FUIJDTBOETQPSU BTXFMMBTIFBMUIZ
NFOBOEXPNFOUIBUBSFCPUIFEVDBUJPOBMBOEFOMJHIUFOJOH GSPNEJGGFSFOUDVMUVSBMCBDLHSPVOET BHJOHBOE¾UOFTT)FSCPPLTJODMVEF²'JUOFTTBT$VMUVSBM1IFOPNFOPO³
²)*7"*%4BOE4QPSU³ ²4FYVBM)BSBTTNFOUJO4QPSU³ ²$VMUVSF 4QPSUBOE
1IZTJDBM"DUJWJUZ³ ²4QPSU $VMUVSF4PDJFUZ"8PSLCPPL³ BOE²$VMUVSBM
)HMXSVWSJXLI7IVMIW $POUPVSTPGUIF#PEZ³ XJUI+5BINBTFC.D$POBUIB
4IFBMTPDPFEJUT
1SPG%S+BTNJO5BINBTFC.D$POBUIB 8FTU$IFTUFS6OJWFSTJUZ 8FTU$IFTUFS 1" 64" UXPCPPLTFSJFTXJUI.FZFS.FZFS4QPSUT²4QPSU $VMUVSFBOE4PDJFUZ³
1SPG%S,BSJO7PMLXFJO$BQMBO 8FTU$IFTUFS6OJWFSTJUZ 8FTU$IFTUFS 1" 64" BOE²)FBMUIZ"HJOHBOE'JUOFTT³
HEALTHY AGING & FITNESS

0IWPMI7TIRGIV
VOLKWEIN/MCCONATHA
JASMIN TAHMASEB MCCONATHA
YOU CAN BE BEAUTIFUL
BEYOND BREAST CANCER
OF HEALTHY AGING +BTNJO5BINBTFC.D$POBUIBJTBQSPGFTTPSPG1TZDIPMPHZBU8FTU$IFTUFS
6OJWFSTJUZXJUIBEFWFMPQNFOUBMBOEDVMUVSBMPSJFOUBUJPO'PSZFBSTTIF
IBTDPOEVDUFESFTFBSDIBOEUBVHIUDPVSTFTPODVMUVSF BHJOH BOEXFMM
:PV $BO #F #FBVUJGVM #FZPOE #SFBTU
CFJOH 5IJT XPSL IBT SFTVMUFE JO EP[FOT PG QVCMJTIFE QBQFST DIBQUFST
$BODFS JT UIF QFSTPOBM TUPSZ PG -FTMJF BOEBCPPL4IFIBTBMTPEFWPUFEIFSUJNFBOEFOFSHZBEWPDBUJOHGPSUIF
4QFODFS B QSPGFTTPS PG IFBMUI BOE SJHIUT PG PMEFS NFO BOE XPNFO GSPN EJWFSTF CBDLHSPVOET BOE ¾HIUJOH
FYFSDJTF TDJFODF XIP USBJOFE GPS BOE BHBJOTU BHFJTU QSBDUJDFT BOE QPMJDJFT 8BMLJOH BOE FYFSDJTJOH JO ²5IJSE
4QBDFT³IBWFIFMQFEIFSDPQFXJUIUIFTUSFTTFTBOEUSBOTJUJPOTPGMJGF
DPNQFUFE JO IFS ¾STU XPNFOµT ¾HVSF *4#/
DPNQFUJUJPO EVSJOH USFBUNFOU GPS 4IFJTBDPFEJUPSPGUXPCPPLTFSJFTXJUI.FZFS.FZFS4QPSUT²)FBMUIZ
CSFBTU DBODFS 'PMMPXJOH TPVOE BOE "HJOHBOE'JUOFTT²BOE²4QPSU $VMUVSFBOE4PDJFUZ³
QSBDUJDBM HVJEFMJOFT TIF QSPWJEFT
¾UOFTT BOE OVUSJUJPO TUSBUFHJFT UP
FOBCMF DBODFS TVSWJWPST UP SFBDI OFX Volkwein/McConatha
MFWFMTPGXFMMOFTT
64
XXXNNTQPSUTDPN
"DLOPXMFEHFNFOUT
%S +BTNJO 5BINBTFC .D$POBUIB BOE %S ,BSJO 7PMLXFJO$BQMBO XPVME MJLF UP
UIBOL8FTU$IFTUFS6OJWFSTJUZPG1FOOTZMWBOJBBOEUIF%""% (FSNBO"DBEFNJD
&YDIBOHF1SPHSBN
GPSTVQQPSUJOHUIJTQSPKFDU
5IF SFTFBSDI XF QSFTFOU JO UIJT CPPL JT B SFTVMU PG B UFBN FGGPSU 8F XJTI UP
UIBOLUIFNFOBOEXPNFOXIPTIBSFEUIFJSTUPSJFTXJUIVTBOEBMMPXFEVTUP
QIPUPHSBQI UIFN XIJMF FOHBHFE JO WBSJPVT GPSNT PG FYFSDJTF BOE BDUJWJUZ 8F
XPVMEBMTPMJLFUPFYQSFTTPVSBQQSFDJBUJPOUPUIFTUVEFOUTXIPIBWFXPSLFEXJUI
VT+BDRVFMJOF4VMMJWBO $SZTUBMZOO/PWPUOZ /JLLJ%J(SFHPSJP /PSSFMM4BJOTPUU
BOE&SJD8BSEFO8FUIBOL4UFQIBOJF4PVUISFZBOE&EXBSE$PZMF +S GPSUIFJS
BTTJTUBODF BOE+BNFT$BQMBOBOE1BVM4UPMMFSGPSUIFJSQBUJFODFBOETVQQPSU
OF HEALTHY AGING
The Importance of Place and Space
Jasmin Tahmaseb McConatha and Karin Volkwein-Caplan
8FXPVMEMJLFUPEFEJDBUFUIJTCPPLUP.FMJOB -BVSFO #FOKBNJO BOE)FMFOB
.FZFS.FZFS4QPSU
&VMXMWL0MFVEV]'EXEPSKYMRKMR4YFPMGEXMSR(EXE
%GEXEPSKYIVIGSVHJSVXLMWFSSOMWEZEMPEFPIJVSQ&VMXMWL0MFVEV]
.EWQMR8ELQEWIF1G'SREXLEERH/EVMR:SPO[IMR'ETPER
8LI7SGMEP+ISKVETL]SJ,IEPXL]%KMRK
1EMHIRLIEH1I]IV
1I]IV7TSVX9/ 0XH
-7&2
%PPVMKLXWVIWIVZIH)\GITXJSVYWIMREVIZMI[RSTEVXSJXLMWTYFPMGEXMSRQE]FIVITVSHYGIH
WXSVIHMREVIXVMIZEPW]WXIQSVXVERWQMXXIHMRER]JSVQSVF]ER]QIERWRS[ORS[SVLIVIEJXIV
MRZIRXIH[MXLSYXXLITVMSV[VMXXIRTIVQMWWMSRSJXLITYFPMWLIV8LMWFSSOQE]RSXFIPIRX
VIWSPHLMVIHSYXSVSXLIV[MWIHMWTSWIHSJF][E]SJXVEHIMRER]JSVQFMRHMRKSVGSZIVSXLIV
XLERXLEX[LMGLMWTYFPMWLIH[MXLSYXXLITVMSV[VMXXIRGSRWIRXSJXLITYFPMWLIV
F]1I]IV
1I]IV:IVPEK%EGLIR
%YGOPERH&IMVYX&YHETIWX'EMVS'ETI8S[R(YFEM-RHMERETSPMW
/MRHFIVK1EMHIRLIEH7]HRI]3PXIR7MRKETSVI8ILVER8SVSRXS
1IQFIVSJXLI;SVPH
7TSVX4YFPMWLIVW«%WWSGMEXMSR;74%
[[[[WTESVK
4VMRXMRKF]&377(VYGOYRH1IHMIR+QF,
-7&2
)1EMPMRJS$QQWTSVXWGSQ
[[[QQWTSVXWGSQ
TABLE OF CONTENTS
TABLE OF CONTENTS
INTRODUCTION
Third Spaces and Healthy Aging 7
CHAPTER ONE
The Importance of Place and Space - My Aching Back 23
CHAPTER TWO
Staying Active and Busy in Later Life - Happiness by the Sea 41
CHAPTER THREE
Tennis in Paradise – Ojibway and the 30,000 Islands 61
CHAPTER FOUR
Exercise and Community Building - Best Friends through SilverSneakers 79
CHAPTER FIVE
Aging Well with Disability – The Power of Sports 99
CHAPTER SIX
Walking to Fitness in Rockford Park 119
CHAPTER SEVEN
Exercise, Diabetes, and the Aging Body 137
CHAPTER EIGHT
An Active and Happy Retirement 153
5
INTRODUCTION
Third Spaces and Healthy Aging
INTRODUCTION

5IFXBZXFMJWFPQFOTXJOEPXT
BOEDBMMTJOBTFDSFUWPJDFUPBOZUIJOHTUJMMNJTTJOH
,E´^7LEQWYHHMR1YLEQQEH
"HJOHJTJOFWJUBCMF)PXXFFYQFSJFODFBHJOHJTTIBQFECZIPX XIFO BOEXIFSF

XFMJWF5IJTCPPLBEESFTTFTUIFDIBMMFOHFTUIBUPMEFSNFOBOEXPNFOFYQFSJFODF
JOUIFJSBUUFNQUUPIBWFBIFBMUIZ ¾U BOEIBQQZMJGF0VSHPBMJTUPJMMVTUSBUFUIBU
OPPOFDBOBHF²XFMM³BMPOF5IFSFTQPOTJCJMJUZGPSNBJOUBJOJOHIFBMUIBOEXFMM
CFJOHJOMBUFSMJGFMJFTXJUIUIFJOEJWJEVBM IJTPSIFSGBNJMZ UIFDPNNVOJUZJOXIJDI
IFPSTIFMJWFT BOEUIFMBSHFSDVMUVSFBOETPDJFUZ8FBEESFTTUIFJOUFSTFDUJOH
JO¿VFODFTPGOFJHICPSIPPE DPNNVOJUZBOEDVMUVSFXJUIJOEJWJEVBMQFSTPOBMJUZ
8FBMTPEJTDVTTIPXQIZTJDBMBOETPDJBMBDUJWJUZDBOIFMQPMEFSNFOBOEXPNFO
DPQFXJUIUIFDPNNPOIFBMUIDIBMMFOHFTUIFZGBDFJOMBUFSMJGF
5IF OVNCFS PG PMEFS BEVMUT JT JODSFBTJOH BSPVOE UIF XPSME *O 0DUPCFS
UIF XPSME QPQVMBUJPO SFBDIFE UIF CJMMJPO NBSL 5IFTF QPQVMBUJPO JODSFBTFT
IBWF TQVSSFE EFNPHSBQIJD DIBOHFT 0OF IVOESFE ZFBST BHP UIF BWFSBHF MJGF
FYQFDUBODZ JO UIF 6OJUFE 4UBUFT XBT ZFBST UPEBZ JU JT BO BEEJUJPO PG
BMNPTUZFBST.PSFBOENPSFNFOBOEXPNFOBSFFWFOMJWJOHXFMMJOUPUIFJS
TBOECFZPOE"DDPSEJOHMZ UIFRVBMJUZPGMJGFJOMBUFSBEVMUIPPEJTBOJNQPSUBOU
DPOTJEFSBUJPO*OUIJTCPPL XFBUUFNQUUPFYQMPSFIPXPMEFSBEVMUTNBJOUBJOB
TFOTFPGQVSQPTF XFMMCFJOH BOEIBQQJOFTTJOMBUFSMJGF
4UVEJFTIBWFGPVOEUIBUUIFSFBSFWBSJBUJPOTJOMJGFFYQFDUBODZBOEJOUIFRVBMJUZ
PG MJGF 5IFTF WBSJBUJPOT UFOE UP SFTVMU GSPN FDPOPNJD BOE DVMUVSBM GBDUPST 'PS
FYBNQMF MPXFSMJGFFYQFDUBODJFTBSFVTVBMMZGPVOEJODPNNVOJUJFTUIBUBSFQPPS
MBDLIFBMUIDBSF BOETVGGFSGSPNQPMJUJDBMBOETPDJBMJOTUBCJMJUZ*OSFDFOUZFBST
UIF6OJUFE4UBUFT TUJMMPOFPGUIFSJDIFTUDPVOUSJFTJOUIFXPSME GFMMUPUIJOUIF
8
INTRODUCTION
THIRD SPACES AND HEALTHY AGING
XPSMESBOLJOHTGPSMJGFFYQFDUBODZ"DDPSEJOHUPUIF(VBSEJBOUIJTEPXOXBSEUSFOE
SFTVMUT GSPN XJEFTQSFBE PCFTJUZ BOE B MBDL PG IFBMUI JOTVSBODF .PSF UIBO
NJMMJPO"NFSJDBOTEPOPUIBWFIFBMUIJOTVSBODF"MNPTUPOFUIJSEPGBMM"NFSJDBOT
BSFPCFTF$VMUVSBMGBDUPSTJOUIF6OJUFE4UBUFTUFOEUPMFOEUIFNTFMWFTUPUIF
QSPNPUJPOPGPCFTJUZ8FJHIUHBJOJTJO¿VFODFECZUIFDPOTVNQUJPOPGGBUUZGPPE
UIFPWFSVTFPGUFDIOPMPHZ BOEBEFDSFBTFJOQIZTJDBMBDUJWJUZ
"O BOBMZTJT PG HMPCBM EFNPHSBQIJD USFOET JOEJDBUFT UIBU CFZPOE OBUJPOBM
EJGGFSFODFT FUIOJDJUZ HFOEFS BOE TPDJBM DMBTT BMTP HFOFSBUF WBSJBUJPOT JO MJGF
FYQFDUBODZ IFBMUI BOEXFMMCFJOH-PPLJOHBUUIFHMPCBMTJUVBUJPO QFPQMFUFOE
UPMJWFMPOHFTUJO+BQBO XIJDIIBTBOBWFSBHFMJGFFYQFDUBODZPGZFBST"T
QSFWJPVTMZNFOUJPOFE UIF6OJUFE4UBUFTSBOLTUIJOXPSMEXJEFMJGFFYQFDUBODZ
.VDI PG UIJT TMJEF TUFNT GSPN VOFRVBM BDDFTT±FTQFDJBMMZ JO MBUFS MJGF±UP
SFTPVSDFT UIBU QSPNPUF IFBMUI BOE XFMMCFJOH *OEFFE "GSJDBO "NFSJDBOT BOE
)JTQBOJDT QPQVMBUJPOTUIBUUFOEUPMJWFJOFDPOPNJDBMMZDIBMMFOHFEDPNNVOJUJFT
UFOE UP IBWF B IJHIFS SBUF PG DISPOJD JMMOFTT BOE MPXFS MJGF FYQFDUBODZ UIBO
&VSPQFBO"NFSJDBODPVOUFSQBSUT
(FOEFSEJGGFSFODFTJOMJGFFYQFDUBODZIBWFBMTPCFFOEPDVNFOUFE8IJUFXPNFO
UFOEUPMJWFBOBWFSBHFPGZFBSTMPOHFSUIBOXIJUFNFO CVUUIFTFXPNFOPGUFO
TUSVHHMFXJUIBHSFBUFSOVNCFSPGIFBMUIDPODFSOTUIBONFO1PWFSUZTFFNTUPCF
BDFOUSBMGBDUPSJOMJGFFYQFDUBODZ5IPTFXJUIUIFMPXFTUJODPNFBSFNPSFMJLFMZ
UP TUSVHHMF XJUI QPPS IFBMUI BOE EJF FBSMJFS UIBO QFPQMF XJUI NPSF TVCTUBOUJBM
JODPNFT
"TUIF#BCZ#PPNFSHFOFSBUJPOIBTBHFE UIFSFIBTCFFOBNPSFQVCMJDFNQIBTJT
POIPXUPQSPNPUFB²IFBMUIZBOETVDDFTTGVM³BHJOHFYQFSJFODF3PXFBOE,BIO

DPOEVDUFEBMBSHFTDBMFNVMUJEJTDJQMJOBSZSFTFBSDIQSPKFDUPOIFBMUIBOE
XFMMCFJOH JO MBUFS MJGF 5IFTF TPDJBM TDJFOUJTUT QSPCFE UIF QIZTJDBM TPDJBM BOE
QTZDIPMPHJDBM GBDUPST UIBU JO¿VFODF TVDI XFMMCFJOH 5IFZ GPVOE UIBU JO MBUFS
MJGFJUXBTJNQPSUBOUUP
BWPJEEJTFBTF
FOHBHFXJUIMJGF BOE
NBJOUBJO
DPHOJUJWFBOEQIZTJDBMGVODUJPOJOH8IJMFUIFTFGBDUPSTBSFDFSUBJOMZJNQPSUBOU
BUTPNFQPJOUFWFSZPOFCFDPNFT²PME³BOENPTUPGVTCFDPNF²JMM³)PXEPBHF
BOEJMMOFTTBGGFDUUIFRVBMJUZPGMJGF *OUIJTCPPL XFUFMMUIFTUPSJFTPGNFOBOE
XPNFO XIP EFTQJUF UIFJS TUSVHHMFT XJUI JMMOFTT BOE EJTBCJMJUZ IBWF NBOBHFE
9
UP DPQF XJUI UIFJS DISPOJD

JMMOFTT BOE NBJOUBJO UIFJS
TFOTFPGIBQQJOFTT
5IJT CPPL DBO CF IFMQGVM

UP UIF NJMMJPOT PG QFPQMF
XPSMEXJEF XIP BSF PWFS
UIF BHF PG 5IF #BCZ
#PPNFST BSF CFHJOOJOH UP
FOUFS MBUFS MJGF 5IFZ IBWF
CFFO B HFOFSBUJPO UIBU
IBT DPOTJTUFOUMZ CFFO UIF
PCKFDUPGSFTFBSDIBOEUIF
SFDJQJFOUPGNFEJBBUUFOUJPO/PXBTUIFZBHF QFSIBQTUIFZDBOTFUOFXUSFOET
JOUIF¾OBMDIBMMFOHFUIBUFWFSZPOFGBDFT"EWBODFTJONFEJDBMDBSFIBWFOPUPOMZ
FYUFOEFE UIF MJGF TQBOT PG DPOUFNQPSBSZ NFO BOE XPNFO CVU IBWF JODSFBTFE
UIF FNPUJPOBM BOE QIZTJDBM RVBMJUZ PG MBUFSMJGF .BOZ QFPQMF BTTVNF UIBU PME
BHF JT BTTPDJBUFE XJUI B EFDMJOF JO IFBMUI B TFEFOUBSZ MJGFTUZMF BOE B MBDL PG
QSPEVDUJWJUZ5IFSFBMJUZJTWFSZEJGGFSFOU*OUIJTCPPL XFGPDVTPOUIFJNQPSUBODF
PGQIZTJDBMBDUJWJUZBTBOJNQPSUBOUBOUJBHJOHGBDUPS$POTJEFSBCMFFWJEFODFIBT
TIPXOVTUIBUQIZTJDBMBDUJWJUZQSPNPUFTIBQQJOFTTBOEXFMMCFJOHJOMBUFSMJGF
"HJOHCSBJOTBOEBHJOHCPEJFTOFFEBDUJWJUZ
²"HFJTOPUBRVFTUJPOPGOVNCFST"HFJTB
RVFTUJPOPGBUUJUVEFBOEBUUJUVEFJTXIBUZPVGFFM³
&IP/EYJQERR]IEVWSPH
*OHFOFSBM QFPQMFMJWFMPOHFSJOUIFJOEVTUSJBMTPDJFUJFT
PG&VSPQFBOE/PSUI"NFSJDBUIBOJONPSFUSBEJUJPOBM
TPDJFUJFT *O JOEVTUSJBMJ[FE TPDJFUJFT UFDIOPMPHJDBM
BEWBODFT XIJDI QSPWJEF CFUUFS OVUSJUJPO TBOJUBUJPO
BOE IFBMUI DBSF JO UVSO QSPEVDF QPQVMBUJPOT XJUI
IJHIQFSDFOUBHFTPGQFPQMFPWFSUIFBHFPG4VDIBO
10
BVUIPS
INTRODUCTION
$P
JODSFBTFJOMJGFFYQFDUBODZ PGDPVSTF JODSFBTFTUIFJODJEFODFPGDISPOJDEJTFBTF

JO JOEVTUSJBM TPDJFUJFT XIJDI QSFTFOUT B DIBMMFOHJOH TFU PG TPDJBM QSPCMFNT *O
JOEVTUSJBM TPDJFUJFT GPS FYBNQMF POF JO JOEJWJEVBMT TVGGFST GSPN EJBCFUFT
POFPGUIFDISPOJDDPOEJUJPOTXFEJTDVTTJOUIFCPPL)PXEPFTTPDJFUZDPOGSPOU
UIFTFTPDJBMBOEQIZTJDBMDIBMMFOHFT
"HJOH JT BMTP B DVMUVSBM QIFOPNFOPO 8FTUFSO JOEVTUSJBM TPDJFUJFT UFOE UP
FNQIBTJ[F$BMWJOJTUJOEJWJEVBMJTNBOETFMGEFUFSNJOBUJPO"HJOHDBOVOEFSNJOF
OPUJPOTPGBVUPOPNZBOESVHHFEJOEJWJEVBMJTNT DBVTJOHPMEFSNFOBOEXPNFO
UP GFFM JOBEFRVBUF BCPVU UIFJS BHJOH CPEJFT 8IJMF UIFSF BSF CFOF¾UT UP BO
FUIPTPGTFMGEFUFSNJOBUJPO XFTVHHFTUUIBUOPPOFDBOBHF²XFMM³JOJTPMBUJPO
8FUBMLBCPVUUIFJNQPSUBODFPGQMBDFBOETQBDFJOBHJOHXFMM8FEJTDVTTUIF
DFOUSBMSPMFTUIBUUIFBWBJMBCJMJUZPGXBMLJOHUSBJMT BDDFTTUPQBSLT UIFQSFTFODF
PG TBGF OFJHICPSIPPET BOE UIF FYJTUFODF PG TQJSJUVBM BOE TPDJBM TVQQPSU QMBZ
JOTIBQJOHIFBMUIBOEIBQQJOFTTJOMBUFSMJGF$POTUSVDUJOHBIBQQZBOEIFBMUIZ
MJGFJTBDPNQMFYQIFOPNFOPO"TXFEFNPOTUSBUFJOUIFFJHIUDIBQUFSTPGUIJT
CPPL JUSFTVMUTGSPNUIFEZOBNJDJOUFSBDUJPOCFUXFFOFDPOPNJD TPDJBM TQJSJUVBM
QIZTJDBM DPNNVOBM BOEDVMUVSBMGBDUPST
5ISPVHIPVUUIJTCPPL XFFNQIBTJ[FIPXQIZTJDBMBDUJWJUZFOTVSFTBIFBMUIJFS
BOEIBQQJFSBHJOHFYQFSJFODF.BOZTUVEJFTIBWFQSPWFOUIFCFOF¾UTPGSFHVMBS
FYFSDJTF 1FPQMF XIP FYFSDJTF SFHVMBSMZ GFFM CFUUFS BOE MPPL CFUUFS 8IBUµT
11
NPSF UIFZBSFMFTTMJLFMZUPCFDPNFPCFTF POFPGUIFHSFBUFTUUISFBUTUPIFBMUI

JOMBUFSMJGF
"TXFIBWFBMSFBEZTUBUFE UIFPCFTJUZFQJEFNJDQSFTFOUTBDIBMMFOHFUPUIFTU
DFOUVSZ "DDPSEJOH UP UIF 64 /BUJPOBM )FBMUI BOE /VUSJUJPO &YBNJOBUJPO
4VSWFZ NPSFUIBOPG64BEVMUTBSFPWFSXFJHIUPSPCFTF5IFSFBSFTPDJBM
DMBTT HFOEFS BOEFUIOJDCJBTFTJOPCFTJUZ8PNFO UIFQPPS BOEFUIOJDNJOPSJUJFT
JOUIF6OJUFE4UBUFTIBWFIJHIFSPCFTJUZSBUFT0GUFOUIPTFXIPBSFPCFTFUFOEUP
CFTFFOBTMBDLJOHTFMGEJTDJQMJOFBOEDPOUSPMJOTUFBEPGMBDLJOHBDDFTTUPIFBMUIZ
GPPEPSQMBDFTUPFYFSDJTF
0CFTJUZ JT CVU POF JTTVF

UIBU QSFTFOUT B DIBMMFOHF
UP IFBMUIZ BHJOH 8F
IPQF UIBU UIJT CPPL
NJHIU QSPWJEF TVQQPSU UP
BHJOH NFO BOE XPNFO BT
UIFZ GBDF UIF TPDJBM BOE
QTZDIPMPHJDBM DIBMMFOHFT
PG MBUFS MJGF 8IBU XJMM JU
UBLF UP IFMQ UIFTF FMEFST
NBJOUBJOBQPTJUJWFRVBMJUZ
PGMJGF 0OFXBZUPEPJU BT
XF IBWF NFOUJPOFE JT UP
TUBZQIZTJDBMMZBOETPDJBMMZ
BDUJWF-BUFSBEVMUIPPEDBOCFBOBDUJWFBOEQSPEVDUJWFUJNFPGMJGF*OUIJTCPPL
XFQSFTFOUUIFTUPSJFTPGNFOBOEXPNFOXIPMJWFBDUJWFBOEGVMMMJWFTEFTQJUF
DPOTJEFSBCMF DIBMMFOHFT "MPOH XJUI BO JODSFBTJOH OVNCFS PG PMEFS NFO BOE
XPNFO UIFTFPMEFSBEVMUTBSFBCMFUPOFHPUJBUFUIFJSXBZUISPVHIUIFDPNQMFY
NBUSJYPGDPOUFNQPSBSZTPDJFUZ8IBUµTNPSF UIFZBSFBMTPBCMFUPDPQFXJUIUIF
NZSJBETPDJBMDIBMMFOHFTQSPNQUFECZBHFJTN PSBHFEJTDSJNJOBUJPO
"TXFXJMMEFNPOTUSBUFJOUIFDIBQUFSTUIBUGPMMPX PMEFSBEVMUTUPEBZBSFSPVUJOFMZ
TVCKFDUFE UP NVMUJQMF TPVSDFT PG EJTDSJNJOBUJPO "NPOH UIF NPTU QSPNJOFOU PG
UIFTFJTBHFJTN XIJDIJTXJEFTQSFBEBSPVOEUIFXPSME*UNBZTFFNTVSQSJTJOH
12
INTRODUCTION
BV
CVUTUVEJFTJOUIF6OJUFE4UBUFTIBWFGPVOEUIBUUIFNBKPSJUZPGPMEFSBEVMUTTBZ
UIBUUIFZIBWFCFFOTVCKFDUFEUPTPNFGPSNPGBHFJTN"HFJTNJTBQSPDFTTPG
TZTUFNBUJDTUFSFPUZQJOHBOEQSFKVEJDFBHBJOTUPMEFSNFOBOEXPNFO5IJTGPSN
PGQSFKVEJDFSFTVMUTGSPNBXJEFTQSFBEBOEEFFQTFBUFEGFBSPGUIFBHJOHQSPDFTT
XIJDIBMTPDPNQFMTZPVOHFSQFPQMFUPEJTUBODFUIFNTFMWFTGSPNPMEFSNFOBOE
XPNFO
4DIPMBST IBWF DBMMFE UIJT EJTUBODJOH ²BHJOH BOYJFUZ ³ XIJDI DFOUFST PO UIF
BOUJDJQBUJPOPGMPTTBTXFBHF'FBSBOEBOYJFUZBCPVUBHJOHVTVBMMZCFHJOFBSMZ
JOMJGFBOEDPOUJOVFUISPVHIPVUPOF´TMJGF#FJOHGBDFEXJUISFQFBUFEBHFJTNIBT
BOFHBUJWFJNQBDUPOUIFTFMGJNBHFTPGPMEFSNFOBOEXPNFO*UNBZNBLFUIFN
CFIBWFJOTUFSFPUZQJDBMXBZTUIBUEFDSFBTFUIFJSIBQQJOFTTBOEXFMMCFJOH
0MEFS XPNFO BSF PGUFO TVCKFDUFE UP XIBU 4VTBO 4POUBH DBMMFE ²EPVCMF
KFPQBSEZ³±UIF EPVCMF XIBNNZ PG BHFJTN BOE TFYJTN DPNCJOFE 8JUI UIF
JODSFBTFJOUIFOVNCFSPGFMEFSTXJUIWBSJPVTOFFET NBOZPGUIFQPTJUJWFBUUJUVEFT
BCPVUBHFIBWFFSPEFEBOEBHFJTNIBTTQSFBEGSPNUIFJOEVTUSJBMJ[FEXPSMEUP
MFTT JOEVTUSJBMJ[FE TFUUJOHT 5ISPVHI UIF TQSFBE PG UFDIOPMPHZ±UIF *OUFSOFU
BOEUFMFWJTJPOQSPHSBNT±JNBHFTGSPNUIF8FTU XIJDIUFOEUPWBMVFZPVUIBOE
EFOJHSBUFBHFBOEBHJOH OPXIBWFBHMPCBMSFBDI
1PQVMBSDVMUVSFTIBQFTJNBHFTPGZPVUIBOEBHF'JMNT DPNNFSDJBMT CPPLT BOE

NBHB[JOFT EFQJDU PMEFS BEVMUT BT EFQSFTTFE VOBUUSBDUJWF JMM EJTBCMFE MPOFMZ
EFDSFQJU BOE FWFO SFBEZ UP EJF 5IFTF JNBHFT SFJOGPSDF TPDJFUBM BUUJUVEFT UIBU
²PMEBHF³JTUIFUJNFPGMJGFXIFOPOFMPTFTQIZTJDBMBOENFOUBMDPNQFUFODF5IF
13
SFBMJUZPGXIBUJUNFBOTUPCFPMEFSJOUIFTUDFOUVSZ PGDPVSTF QSFTFOUTBWFSZ

EJGGFSFOUQJDUVSF*OUIJTCPPL XFEJTDVTTTUPSJFTPGEJWFSTFNFOBOEXPNFOXIP
BSFNBOBHJOHUPBHFXFMMBTUIFZDPQFXJUIIFBMUIDPODFSOT
5IF OPUJPO PG BHF JNBHFSZ BOE BHFJTN CSJOHT VT CBDL UP UIF JNQPSUBODF PG
FYFSDJTFJOPMEFSBEVMUIPPE"MUIPVHIPOMZBCPVUIBMGPGBMMPMEFSNFOBOEXPNFO
FYFSDJTF SFHVMBSMZ UIF QFSDFOUBHFT IBWF JODSFBTFE TJHOJ¾DBOUMZ JO UIF QBTU
ZFBST +PHHFST CJLFST TXJNNFST BOE XBMLFST DBO CF TFFO JO FWFSZ "NFSJDBO
WJMMBHF UPXO BOEDJUZ*OUIJTCPPL XFEJTDVTTUIFCFOF¾UTPGWBSJPVTGPSNTPG
FYFSDJTF QBSUJDVMBSMZXBMLJOH UIFNPTUQPQVMBSGPSNPG¾UOFTTBDUJWJUZ
.PSFUIBONJMMJPO"NFSJDBOTPGEJGGFSFOUBHFTXBMLPOBTPNFXIBUSFHVMBS
CBTJT5IFSFDFOUDIBOHFTJOBDUJWJUZSPVUJOFTIBWFSFTVMUFEJOIFBMUIJFSMJGFTUZMFT
BOE B HSFBUFS QVCMJD FNQIBTJT PO IFBMUI QSPNPUJPO XIJDI IBWF JO UVSO MFE
UPBOJODSFBTFEMJGFFYQFDUBODZBOEIFBMUIJFSBOEIBQQJFSMJWFT*OEFFE PMEFS
BEVMUTBSFOPXDIBMMFOHJOHUIFUSBEJUJPOBMJNBHFTPGPMEBHF°BTBTFEFOUBSZ
QFSJPE PG MJGF BT B UJNF UP TJU PO B SPDLJOH DIBJS BOE SFMBY BOE BT B UJNF UP
TISJWFMVQBOEEJF0MEFSNFOBOEXPNFOBSFTUBZJOHQIZTJDBMMZ TPDJBMMZBOE
PGUFO TFYVBMMZ BDUJWF XFMM JOUP UIFJS OJOFUJFT 5IFZ BSF IFBMUIJFS IBQQJFS BOE
NPSFFDPOPNJDBMMZQPUFOUUIBOFWFSCFGPSF0GDPVSTFUIFSFJTTUJMMDPOTJEFSBCMF
SPPNGPSJNQSPWFNFOU
1FSDFQUJPOT PG BHF BOE PMEFS BEVMUT BSF OPU DPOOFDUFE UP UIF SFBMJUZ PG XIBU JU
NFBOTUPCFBOFMEFSJODPOUFNQPSBSZTPDJFUJFT:PVOHFSQFPQMFNBZUIJOLPMEFS
QFPQMF BSF BODJFOU BOE EFDBZJOH 5IF FDPOPNJD TPDJBM DVMUVSBM BOE QPMJUJDBM
QSPDFTTFT UIBU DPOTUJUVUF HMPCBMJ[BUJPO QMBZ BO JODSFBTJOHMZ JNQPSUBOU SPMF JO
IPX ²TPDJFUZ³ QFSDFJWFT PMEFS BEVMUT 5IFTF QFSDFQUJPOT PGUFO CFDPNF TFMG
GVM¾MMJOHQSPQIFDJFT0MEFSNFOBOEXPNFOJOUFSOBMJ[FUIFOFHBUJWFTUFSFPUZQFT
PGPMEBHFBTBTFEFOUBSZUJNFPGEFDMJOF"TXFTIPXUISPVHIUIFTUPSJFTJOUIJT
CPPL JU JT FOUJSFMZ QPTTJCMF UP SFEF¾OF UIF OFHBUJWF TUFSFPUZQFT PG MBUFS MJGF
5FDIOPMPHJDBMJOOPWBUJPOTUSJHHFSFECZUIF¿PXTPGUIFHMPCBMFDPOPNZXJMMIFMQ
SFEF¾OF UIF QSPDFTTFT PG BHJOH BT XFMM BT UIF BUUJUVEFT TPDJFUZ IPMET UPXBSE
PMEFSNFOBOEXPNFO$IBOHFTJOBUUJUVEFTBCPVUBHJOHXJMMQPTJUJWFMZJO¿VFODF
UIFEFWFMPQNFOUBMQSPDFTTBOEFYUFOEUPUIFBSFOBTPGFNQMPZNFOU IFBMUIDBSF
BOEMJGFMPOHMFBSOJOH
14
INTRODUCTION
#Z UIF ZFBS EFNPHSBQIFST FTUJNBUF UIBU OFBSMZ POF UIJSE PG UIF XPSMEµT
QPQVMBUJPO XJMM CF PWFS ZFBST PME XXXJMDVTBPSH
*UBMZ (SFFDF (FSNBOZ
4QBJO 'SBODF BOEPUIFSDPVOUSJFTJO&VSPQFDVSSFOUMZIBWFQPQVMBUJPOTJOXIJDI
BUMFBTUPGUIFQFPQMFBSFPWFSZFBSTPGBHF XXXJMDVTBPSH
8JUIOFBSMZ
NJMMJPO"NFSJDBOTDVSSFOUMZPMEFSUIBOZFBSTPME IFBMUIQSPNPUJPOGPSUIJT
QPQVMBUJPOJTBOJNQPSUBOUBSFBPGDPOTJEFSBUJPOJOUIFXPSME XXXDFOTVTHPW

*UJTDMFBSUIBUTUBZJOHBDUJWFMFBETUPJODSFBTFEXFMMCFJOHBOEIBQQJOFTTJOPMEFS
BEVMUIPPE1IZTJDBMBDUJWJUZBOEFYFSDJTFMFBETUPJODSFBTFE¾UOFTT XIJDIIBT
OVNFSPVTIFBMUICFOF¾UT1FPQMFXIPBSFQIZTJDBMMZBOETPDJBMMZBDUJWFTFFNUP
CFNPTUMJLFMZUPNBJOUBJOUIFJSQIZTJDBMBOEQTZDIPMPHJDBMIFBMUI*OUIJTCPPL
XFQPJOUPVUUIFJNQPSUBODFPG²¾UOFTTDPOUFYU³JOIFBMUIZBHJOH*UJTPGDSJUJDBM
JNQPSUBODFUIBUQMBDFTBOETQBDFTXIFSFQFPQMFDBOCFBDUJWFBSFBWBJMBCMF
*OUIFQBHFTUIBUGPMMPX XFVTFUIFUFSNQIZTJDBMBDUJWJUZNPSFGSFRVFOUMZUIBO
FYFSDJTF8FTUSFTTUIBUSVOOJOHPSFYFSDJTJOHPOBUSFBENJMMBSFOPUUIFPOMZXBZT
UPHFUIFBMUIZ'VODUJPOBM¾UOFTTBDUJWJUJFTBSFKVTUBTCFOF¾DJBMXBMLJOHUPUIF
TUPSF DMJNCJOHVQTUBJST IJLJOHJOUIFQBSLPSTUSPMMJOHPOUIFCFBDIDBOCFKVTUBT
CFOF¾DJBMBTVTJOHBHZN&WFODPVDIQPUBUPFTDBOCFDPNFIFBMUIJFSCZNPWJOH
BSPVOE NPSF *O WBSJPVT DIBQUFST PG UIJT CPPL XF QSFTFOU TUPSJFT PG IPX NFO
BOEXPNFOIBWFEPOFKVTUUIBU8FEJTDVTTIPXUIFZIBWFJNQSPWFEUIFJSIFBMUI
UISPVHIWBSJPVTGPSNTPGQIZTJDBMBDUJWJUZ
/PUJPOTPGMBUFSBEVMUIPPEBSFPGUFOMJOLFEUPUIFJEFBUIBU²UIFHPMEFOZFBST³
BSF B MPOH BXBJUFE BOE B IBSEFBSOFE UJNF PG SFTU BOE SFMBYBUJPO *OEFFE UIF
TPDJBMBOEDVMUVSBMFOWJSPONFOUJOXIJDIPMEFSBEVMUT¾OEUIFNTFMWFTDBOIFMQ
°PSIJOEFS°UIFJSRVFTUGPSIFBMUIGVMXFMMCFJOH5IFFDPMPHJDBM TPDJBMQPMJUJDBM
SFTPVSDFT PG DPVOUSJFT DJUJFT DPNNVOJUJFT BOE FWFO OFJHICPSIPPET DBO
EFUFSNJOFXIFUIFSPMEFSNFOBOEXPNFOBSFBCMFUPFYFSDJTF XBMLJOUIFQBSL
HFUGSFTIBJS FBUIFBMUIZGPPE PSIBWFBDDFTTUPDPNQFUFOUIFBMUIDBSF
*OUIFHFSPOUPMPHJDBMMJUFSBUVSF WFSZGFXXPSLTIBWFBUUFNQUFEUPEFTDSJCFXIZ
PMEFS QFPQMF JO QBSUJDVMBS QMBDFT BSF IFBMUIJFS BOE IBQQJFS UIBO UIPTF MJWJOH JO
PUIFSQMBDFT1VUBOPUIFSXBZ XIBUJTUIFJNQBDUPGMPDBUJPOPOIFBMUI XFMMCFJOH
BOEMPOHFWJUZ *O$IBQUFS0OF XFEFTDSJCFBTNBMMWJMMBHFJOUIF"OEFTPG&DVBEPS
UIBUJTLOPXOGPSUIFSPCVTUIFBMUIPGJUTFMEFSTXIPPGUFOMJWFUPCFPWFSZFBST
15
PME 8IBU DBO XF MFBSO

GSPNUIFMJWFTPGUIFFMEFST
JO 7JMDBCBNCB &DVBEPS
8IBU EPFT 7JMDBCBNCB
IBWFUIBUPUIFSQMBDFTDBO
BMTPEFWFMPQ
$PVOUSJFT DJUJFT DPNNVOJUJFT BOE OFJHICPSIPPET XF TVHHFTU IBWF B

SFTQPOTJCJMJUZUPIFMQQFPQMFQSPNPUFUIFJSIFBMUIBOEIBQQJOFTT*UJTJNQPSUBOU
GPSQPMJUJDJBOTBOEDPNNVOJUZMFBEFSTUPEFWFMPQBDDFTTUPIFBMUIZGPPE XBMLJOH
USBJMTBOEQBSLT BOETBGFOFJHICPSIPPET5IFTFBSFBCTFOUJONBOZQBSUTPGUIF
6OJUFE4UBUFT*OEFFE UIFBCTFODFPGTVDIFOWJSPONFOUGFBUVSFTPGUFOQSPNPUFT
EFTQBJSBOEVOIBQQJOFTTJOPMEFSBEVMUT4UVEJFTPGIFBMUIBOEBHJOHPGUFOCZQBTT
XIBUUIFFOWJSPONFOU±QMBDFBOETQBDF±IBTUPPGGFS
*TPMBUFEJOEJWJEVBMTDBOOPUTUBZIFBMUIZBOEIBQQZ*UJTJNQPSUBOUUPGPDVTPOUIF
IJTUPSJDBM DVMUVSBM BOETPDJBMQTZDIPMPHJDBMGBDUPSTUIBUTIBQFUIFRVBMJUZPGMJGF
PGPMEFSXPNFOBOENFO"DFOUSBMQSFNJTFUIBUXFBEWBODFJTUIBUXIFSFXFMJWF
JTWJUBMUPIPXXFBHF%FUBJMFEDBTFBOBMZTFTBOEDBTFTUVEJFTEFNPOTUSBUFUIJT
WJFX*OUIJTCPPL XFQSFTFOUUIFTUPSJFTPGPMEFSXPNFOBOENFOXIPBSFGSPN
EJGGFSFOUDVMUVSBMCBDLHSPVOET"MUIPVHIUIFZMJWFJOEJGGFSFOUQMBDFTBOEVOEFS
EJGGFSFOUQPMJUJDBMTZTUFNT UIFZTPNFIPXNBOBHFUPTVDDFTTGVMMZOFHPUJBUFUIFJS
IFBMUIBOEIBQQJOFTT1MBDFBOETQBDFQSPWFUPCFEFUFSNJOJOHGBDUPSTJOUIFJS
BEBQUJWFBHJOH"SFUIFSFQBSBEJTFTPGBHJOH *GTP XIFSFBSFUIFZMPDBUFE BOE
XIBUEPUIFZMPPLMJLF
WHAT INFLUENCES
WHETHER SOMEONE WILL EXERCISE OR NOT?
"QFSTPOµTQSFWJPVTMJGFFYQFSJFODFT QSFTFOUDJSDVNTUBODFT BOETPDJBMBOEDVMUVSBM

OPSNTJO¿VFODFIPXIFPSTIFQSFGFSTUPTQFOEUIF²HPMEFOZFBST³4PNFUIFPSJTUT
IBWF BSHVFE UIBU WBSJPVT TPDJFUJFT IBWF USBOTGPSNFE CJPMPHJDBM BOE DISPOPMPHJDBM
BHJOHJOUPBTPDJBMBOEDVMUVSBMQIFOPNFOPO1FSDFJWFEEJGGFSFODFTCFUXFFOPMEFS
BOE ZPVOHFS QFPQMF DBOOPU CF SFEVDFE UP CJPMPHJDBM DBVTFT BMPOF UIFZ BSF BMTP
16
INTRODUCTION
BV
TPDJBMMZ DPOTUSVDUFE BOE NBJOUBJOFE°PGUFO CZ BHFJTU BUUJUVEFT 0MEFS NFO BOE
XPNFONBZGFFMVODPNGPSUBCMFFYFSDJTJOHBMPOHTJEFZPVOHFSBEVMUT5IFZNBZGFFM
UIBUFYFSDJTFJTVOEJHOJ¾FE5IFZNBZMJWFJOOFJHICPSIPPETXIFSFJUJTEBOHFSPVTUP
XBMLGPSFYFSDJTF5IFZNBZIBWFTQFOUBMJGFUJNFJOBQIZTJDBMKPCBOEOPXGFFMUIBU
UIFZEPOPUXBOUUPCFQIZTJDBMMZBDUJWF
5IFSFBTPOTGPSMBDLPGBDUJWJUZJOMBUFSMJGFBSFOVNFSPVT.BOZPGUIFTFSBUJPOBMFT
TUFN GSPN DVMUVSBMMZ DPOUPVSFE BHFJTU TPDJBM WJFXT "T UIF #BCZ #PPNFST BHF
JO GBDU BT UIF XPSME BHFT XF TVHHFTU UIBU JU JT JNQFSBUJWF UIBU QSPHSBNT CF
NBEFBWBJMBCMFUPIFMQFMEFSTTUBZPSCFDPNFBDUJWF5IFEJGGFSFODFCFUXFFOB
IFBMUIJFSBOEIBQQJFSBHJOHFYQFSJFODFEFQFOET UPBMBSHFFYUFOU POIPXQFPQMF
BSFBCMFUPTVDDFTTGVMMZFOHBHFJOJNQPSUBOU GVODUJPOBM NFBOJOHGVM BOEIFBMUI
QSPNPUJOHCFIBWJPST
CONSCIOUS AGING
" DPOUFNQPSBSZ TPDJBM NPWFNFOU DBMMFE ²$POTDJPVT "HJOH³ GPDVTFT PO UIF
QSPNPUJPO PG BXBSFOFTT BOE BDDFQUBODF PG BHJOH 5IF NPWFNFOU BEWPDBUFT
HPJOH CFZPOE UIF EPNJOBOU DVMUVSBM WBMVFT UIBU QSPNPUF BO PCTFTTJPO XJUI
ZPVUI FTQFDJBMMZJOXFTUFSOUFDIOPMPHJDBMMZBEWBODFETPDJFUJFT"UJUTCBTF UIF
NPWFNFOUJTBOBUUFNQUUPBDLOPXMFEHFBMMUIFGBDUPSTUIBUDPNQSJTFUIFBHJOH
QSPDFTT$POUFNQPSBSZTPDJBMBOEDVMUVSBMWBMVFTOPUPOMZEFOJHSBUFBHFCVUBMTP
GPTUFSBOBDDFMFSBUJPOPGBHFDPOTDJPVTOFTT XIJDI JOUVSO USJHHFSTBOBOYJFUZ
PGBHJOH5IFOPUJPOPGZPVUIJTPGUFOJEFBMJ[FE"TBSFTVMU FMEFSTGFBSUIFBHJOH
QSPDFTT5IFZGFBSCFDPNJOHJMM VOBUUSBDUJWF PSVOBCMFUPDBSFGPSUIFNTFMWFTPS
PUIFST*OIJTDMBTTJDCPPL 5IF1SPUFBO4FMG 3PCFSU+BZ-JGUPOXSJUFTBCPVUUIF
IVNBOOFFEGPSQFSTPOBMJOUFHSJUZBOEBDPIFSFOUTFMGJNBHFUISPVHIPVUPOF´T
17
MJGF 5IJT OFFE JT FTQFDJBMMZ DSJUJDBM XIFO XF BSF DPOGSPOUFE XJUI UIF DPOGVTJOH
¿VYPGDIBOHFTBTTPDJBUFEXJUIBHJOH*O(SFFLNZUIPMPHZ 1SPUFVT XIPUFOEFE
UIF TFBMT PG 1PTFJEPO XBT BCMF UP DIBOHF IJNTFMG JOUP BOZ TIBQF IF EFTJSFE
6OGPSUVOBUFMZBTIVNBOCFJOHTXFEPOPUQPTTFTTUIJTTLJMM8FBSFNPSFPSMFTT
DPO¾OFEUPPVSTIBQFT BOEXIFOUIFZJOFWJUBCMZBHFUIPTFUSBOTGPSNFETIBQFT
BSFTUJMMBQBSUPGPVSCFJOH
*UJTDMFBSUIBUQIZTJDBMBDUJWJUZJTDFOUSBMUPUIFTVDDFTTGVMQSPDFTTPGBHJOH&WFO
TP JUJTOPUBDVSFBMM BQBOBDFBGPSBMMPGPVSQSPCMFNT8FTVHHFTUUIBUPMEFS
BEVMUTBSFCFUUFSTFSWFEJGUIFZDPOGSPOUUIFSFBMJUZPGBHJOH$BOZPVBHFXJUI
EJHOJUZ 8FTVHHFTUUIBUZPVDBO&TQFDJBMMZJGZPVBSFBCMFUPMJWFJOBIFBMUIZ
FOWJSPONFOU DMFBO BJS PSHBOJD GPPE BOE MBDL PG UJNF QSFTTVSF %PFT TVDI BO
FOWJSPONFOUFOTVSFBIFBMUIZBOEIBQQZPMEFSBEVMUIPPE /PUDPNQMFUFMZ8F
TVHHFTUUIBUJGZPVGFFMOFFEFEBOEBSFXFMMJOUFHSBUFEJOUPBTPDJBMFOWJSPONFOU
JOXIJDIZPVTUBZQIZTJDBMMZBOETPDJBMMZBDUJWF UIFDIBODFPGBIFBMUIZBOEIBQQZ
PMEFSBEVMUIPPEJODSFBTFFYQPOFOUJBMMZ
18
INTRODUCTION
*OUIJTCPPL XFQSFTFOUFJHIUEJGGFSFOUFOWJSPONFOUTBOEEFTDSJCFIPXUIFTF
WBSJPVT FOWJSPONFOUT JOUFSTFDU XJUI JOEJWJEVBM DIBSBDUFSJTUJDT UP TIBQF UIF
BHJOHQSPDFTT5IFMPDBUJPOTJODMVEFUIFNPVOUBJOTJO4PVUI"NFSJDB $IBQUFS

UIF TFBTJEF PG UIF /PSUIFBTU PG UIF 6OJUFE 4UBUFT $IBQUFS
UIF MBLFT JO
$BOBEB $IBQUFS
UIFTVCVSCT $IBQUFS
UIF/FX.FYJDBOEFTFSU $IBQUFS

BDJUZQBSL BOEBTNBMMSFUJSFNFOUGSJFOEMZDPBTUBMUPXO $IBQUFSTBOE

&BDIPGUIFTFDIBQUFSTQSFTFOUTBDBTFTUVEZPGNFOBOEXPNFOXIPBSFGBDJOH
WBSJPVTDIBMMFOHFTPGQFSTPOBM TPDJBM BOEQIZTJDBMOBUVSF8FEJTDVTTIPXUIFZ
NBLFQPTJUJWFDIBOHFTJOUIFJSMJWFT IPXUIFZDPQFXJUIEJTBCJMJUZBOEJMMOFTT
BOEIPXVMUJNBUFMZFBDIQFSTPONBOBHFTUP²BHF³XFMMEFTQJUFDIBMMFOHFTBOE
EJG¾DVMUJFT
$IBQUFSUFMMTUIFTUPSZPG4V[BOOBBOE+PIOXIPNBLFBQBSUUJNFNPWFUPB
TNBMMWJMMBHFJOUIF"OEFT 7JMDBCBNCB &DVBEPS5IFZDIPTFBQMBDFUIBUJTLOPXO
UPQSPNPUFIFBMUIZBHJOHBOEBMPOHMJGF*UIBTDMFBOBJS HPPEPSHBOJDGPPE BOE
PGGFSTBSFMBUJWFMZTUSFTTGSFFMJGFTUZMF TPNFUIJOHUIBUBQQFBMTUP4V[BOOBBOE
+PIO -JGF JO 7JMDBCBNCB BMTP SFRVJSFT SFHVMBS QIZTJDBM BDUJWJUZ XIJDI JT POF
PGUIFSFBTPOTJUJTBIFBMUIZQMBDF4V[BOOB MJLFNBOZNJEEMFBHFEBOEPMEFS
BEVMUTJOUIF6OJUFE4UBUFT TVGGFSTGSPNDISPOJDCBDLQBJO4IFXBOUTUPNPWFUP
7JMDBCBNCBUPMPTFXFJHIU CFDPNFNPSFBDUJWF BOEJNQSPWFIFSIFBMUI
$IBQUFSUFMMTUIFTUPSZPG.BSJBNXIPMJWFTCZUIFTFB(SPXJOHVQOFBSUIF
XBUFSIBTQSPWJEFEBNQMFPQQPSUVOJUJFTGPSIFSUPTXJN CPBU ¾TI BOEXBMLPO
UIFCFBDI)FSGBNJMZPXOTB¾TIJOHCVTJOFTT XIJDITIFTUJMMSVOTJOIFSFJHIUJFT
5IFGSFTIBJS TBMUZTFB QMFOUZPGGVODUJPOBM¾UOFTTBDUJWJUJFTUISPVHIPVUUIFEBZ
BT XFMM BT B IFBMUIZ EJFU LFFQ IFS ZPVOH 5IJT DIBQUFS SFWFBMT UIF TFDSFUT PG
.BSJBNµTIBQQJOFTTBOEQPTJUJWFPVUMPPLPOMJGF*UIFMQTUPMJWFJOBOJEFBMQMBDF
BTZPVHSPXPMEFS
$IBQUFSUFMMTUIFTUPSZPG$IBSMFT XIPHSFXVQJODPNNVOJTU:VHPTMBWJBBOE
NPWFEUP$BOBEBJOIJTT(SPXJOHPME IFTUJMMFOHBHFTJOUFOOJT CPBUJOH BOE
TXJNNJOHEVSJOHUIFTVNNFSTPOBOJTMBOEJOUIF(FPSHJBO#BZBOEEVSJOHUIF
XJOUFSTJO'MPSJEB"UUIFBHFPG IFDPOTJEFSTTLJJOHBTUPPEBOHFSPVT1MBZJOH
UFOOJTUISPVHIPVUIJTMJGFIBTIFMQFEIJNUPJOUFHSBUFJOUPBOFXDVMUVSF UPNBLF
GSJFOET GPS MJGF FTUBCMJTI CVTJOFTT DPOOFDUJPOT *U BMTP QSPWJEFT B XPOEFSGVM
19
PVUMFUGPSIJNUPTUBZQIZTJDBMMZ¾U5IFQMBDFTIFIBTDIPTFOUPTQFOEUIFMBUUFS
QBSUPGIJTMJGFQSPWJEFMPUTPGDIPJDFTGPSIFBMUIZBHJOH)FFNCSBDFTUFDIOPMPHZ
UIBUIFMQTIJNUPTUBZDPOOFDUFEXJUIGBNJMZBOEGSJFOETBMMPWFSUIFXPSME
$IBQUFS UFMMT UIF TUPSZ PG UISFF XPNFO XIP CFDBNF CFTU GSJFOET UISPVHI
FYFSDJTJOH'JUOFTTQSPHSBNTPGGFSFEUISPVHIUIFDPNNVOJUZIFMQPMEFSQFPQMFUP
TUBZ¾U NBLFGSJFOET BOEFEVDBUFUIFNPOIPXUPMJWFIFBMUIZMJWFT5IJTDIBQUFS
BMTPFYQMPSFTUIFJNQPSUBODFPGGBJUIJOUIFIFBMJOHQSPDFTTBOEQSBZFSUPTUBZ
CBMBODFEBOEGPDVTFEUISPVHIPVUMJGFµTDIBMMFOHFT
$IBQUFSQSPWJEFTJOTJHIUTJOUPUIFDIBMMFOHFTPGMJWJOHXJUIBEJTBCJMJUZ5IF
TUPSZ PG &EEZ HJWFT DSFEJU UP B ²TUSPOH NJOE JO B TUSPOH CPEZ ³ CBMBODJOH UIF
QIZTJDBM NFOUBMBOETPDJBMBTQFDUTJOMJGF5IFQPTJUJWFJO¿VFODFPGTQPSUTBOE
FYFSDJTFBSFEFTDSJCFEBT&EEZFYQFSJFODFTUIFTFCFOF¾UTUISPVHIPVUIJTMJGFBT
IFXJOTOVNFSPVTHPMENFEBMTPS¾HIUTIFBSUEJTFBTFBOEPCFTJUZ)JTQBTTJPO
BOEESJWF BTXFMMBTIJTFEVDBUJPO BSFUIFGPVOEBUJPOPGMJWJOHIFBMUIZBOEXFMM
OPNBUUFSXIBU²JODPOWFOJFODF³IFIBTUPGBDFJOMJGF
$IBQUFS EJTDVTTFT UIF JNQPSUBODF PG OFJHICPSIPPE QBSLT JO QSPNPUJOH

QIZTJDBM BDUJWJUZ -JTF QSPWJEFT DBSF GPS "SJ IFS IVTCBOE PG NBOZ ZFBST 5IF
TUSFTTPSTPGDBSFHJWJOHIBWFUISFBUFOFEIFSIFBMUI4IFOFFETUPUBLFBDUJPOBOE
¾OEBXBZUPCFDPNFNPSFBDUJWF MPTFXFJHIU BOENBOBHFIFSTUSFTT-JLF
NJMMJPOPUIFS"NFSJDBOT -JTFCFHJOTCZXBMLJOHGPSFYFSDJTF8BMLJOHJT"NFSJDBµT
NPTU QPQVMBS ¾UOFTT BDUJWJUZ 8IJMF BOZ XBMLJOH JT CFOF¾DJBM SFHVMBS XBMLJOH
UPNJMFT UPUJNFTBXFFL
IFMQTJNQSPWFDPHOJUJWFTLJMMT QSPCMFNTPMWJOH
NFNPSZ BOEUIFNBOBHFNFOUPGFNPUJPOT
$IBQUFS EJTDVTTFT UIF JNQBDU PG BHF PO TFMGJNBHF FTQFDJBMMZ CPEZ JNBHF
"HFJTJNQPSUBOUJOIPXNFOBOEXPNFOWJFXUIFNTFMWFTBOEIPXPUIFSTTFF
UIFN *EFBMJ[FE DVMUVSBM TUBOEBSET PG BUUSBDUJWFOFTT BOE ¾UOFTT BSF CBTFE PO
UIFCPEJFTPGQSFQVCFTDFOU UIJO BOEZPVOHBEVMUT FTQFDJBMMZZPVOHXPNFO"T
XPNFOBHF UIFTFDVMUVSBMJEFBMTDBOUISFBUFOIPXUIFZGFFMBCPVUUIFNTFMWFT
5JOBJTBXPNBOPGB²DFSUBJOBHF³XIPGBDFTDIBMMFOHFTXIFOTIFMPPLTJOUIF
NJSSPS 4IF EPFT OPU SFDPHOJ[F IFS BHJOH TFMG 8F EJTDVTT IPX TIF PWFSDPNFT
UIFTFDIBMMFOHFTBOEMFBSOTUPGFFMDPNGPSUBCMFXJUIXIPTIFJT
20
INTRODUCTION
J4
$IBQUFS GPDVTFT PO XIBU JU NFBOT UP SFUJSF )PX EP XF IBWF B IBQQZ BOE
IFBMUIZSFUJSFNFOU 8IBUGBDUPSTJO¿VFODFUIJT 8FQSFTFOUUIFDBTFPG#JMMBOE
4BSBXIPBSFBCPVUUPSFUJSF5IFZBSFFYDJUFEBCPVUUIFQSPTQFDU5IFZGFFMUIBU
UIFZBSF¾OBMMZGSFFUPTQFOEUIFJSUJNFBTUIFZXJTI5IFZXBOUUPSFMBY FOHBHF
JODSFBUJWFQVSTVJUT FYFSDJTF USBWFM BOEEPUIFUIJOHTUIBUUIFZBMXBZTXBOUFE
UPEP*OUIFDIBQUFS XFEJTDVTTXIBUSFUJSFNFOUNFBOTJOUIFTUDFOUVSZ BOE
BEESFTTCPUIUIFDIBMMFOHFTBOEKPZTPGUIJTMBUFSMJGFUSBOTJUJPO
21
CHAPTER ONE
The Importance of Place and Space - My Aching Back
CHAPTER ONE
The Importance of Place and Space - My Aching Back
4V[BOOBBOE+PIOBSFQMBOOJOHUPNPWFUP7JMDBCBNCB &DVBEPS5IFZIBWFWJTJUFE
UIJTMJUUMFWJMMBHFOFTUMFEJOUIFGPPUIJMMTPGUIF"OEFTTFWFSBMUJNFT5IFZMPWFUIF
DMFBOBJS IFBMUIZGPPE BOECFBVUJGVMTVSSPVOEJOHT4V[BOOBIBTCFFOTUVEZJOH
4QBOJTI BOEPOUIFJSNPTUSFDFOUUSJQUIFZGPVOEBTNBMMIPVTFPOUPQPGBIJMM
XJUIBWJFXPGUIFTVSSPVOEJOHWBMMFZ5IFZQMBOUPSFOPWBUFUIFMJUUMFDPUUBHFBOE
MJWFJOJUGPSTFWFSBMNPOUITFBDIZFBS5IFZIPQFUIBUJOUIJTQMBDFUIFZDBOSFHBJO
UIFJSXFMMCFJOH5IFDBTFPG4V[BOOBBOE+PIOJMMVTUSBUFTIPXPVSOFJHICPSIPPE
DPNNVOJUZ BOEDVMUVSFDBOIFMQPSIJOEFSVTJOPVSTUSVHHMFUPTUBZPSCFDPNF
IFBMUIZBTXFBHF
7JMDBCBNCB JT B QMBDF MPOH LOPXO UP QSPNPUF IFBMUIZ BHJOH BOE B MPOH MJGF *U
IBT DMFBO BJS HPPE PSHBOJD GPPE BOE PGGFST B SFMBUJWFMZ TUSFTTGSFF MJGFTUZMF
TPNFUIJOH UIBU BQQFBMT UP 4V[BOOB BOE +PIO 5IF GBDU UIBU MJGF JO 7JMDBCBNCB
BMTPSFRVJSFTSFHVMBSQIZTJDBMBDUJWJUZJTPOFPGUIFSFBTPOTJUJTBIFBMUIZQMBDF
&MEFSTXPSLFWFSZEBZ SBLJOHDPGGFF DVUUJOHTVHBSDBOF PSIBSWFTUJOHGSVJUTBOE
WFHFUBCMFT IBVMJOHUIFQSPEVDFUPUIFNBSLFUT.PTUQFPQMFSPVUJOFMZXBMLGSPN
UIFJSIPNFTUPUIFWJMMBHFTRVBSF PGUFOSFRVJSJOHBUSFLPGTFWFSBMNJMFT4PNF
PGUIFTFIJLFSTBSFNPSFUIBOZFBSTPME"GFXPGUIFNBSFFWFODFOUFOBSJBOT
PWFSZFBSTPME
5IF UFSSBJO JT NPVOUBJOPVT BOE UIF SPBET BOE USBJMT BSF TUFFQ 5IF WJMMBHF JT
TJUVBUFEJOBWBMMFZSFBDIFEUISPVHIBXJOEJOHNPVOUBJOSPBE5IF3JP$IBNCB
3JWFSTOBLFTJUTXBZBNPOHTUFFQCFBVUJGVMTMPQFTDPWFSFEXJUIBHSFFODBSQFUPG
USFFT5IFWJMMBHFJTTNBMM BGFXCMPDLT BWJMMBHFDIVSDI BUPXOQMB[BXJUITIPQT
BOEDBGFT*UJTBQMBDFXIFSFMPDBMTBOEFYQBUSJBUFTDPNFUPSFMBYBOE QFSIBQT
MJLF4V[BOOBBOE+PIO SFHBJOUIFJSIFBMUI
-JGF GPS PMEFS NFO BOE XPNFO JO 7JMDBCBNCB JT WFSZ EJGGFSFOU GSPN +PIO BOE
4V[BOOBµTGBTUQBDFEBOENPTUMZTFEFOUBSZMJGFJOUIF6OJUFE4UBUFT5IFSPVUJOF
PGEBJMZMJGFJO7JMDBCBNCBDIBOHFTTMPXMZ1FPQMFMJWFWFSZNVDIUIFXBZUIFJS
24
CHAPTER ONE
THE IMPORTANCE OF PLACE AND SPACE - MY ACHING BACK
BVUIP
QBSFOUT BOE HSBOEQBSFOUT MJWFE 5IFZ FOHBHF JO IBSE QIZTJDBM MBCPS BT MPOH
BT UIFZ BSF BCMF .PTU FMEFST BSF QSPVE PG UIFJS BCJMJUZ UP NBJOUBJO UIFJS EBJMZ
SPVUJOFT UPNBLFBDPOUSJCVUJPOUPUIFMJGFPGUIFGBNJMZ5IFZBSFIBQQZUPXBML
UP UIF NBSLFU WJTJU XJUI UIFJS GSJFOET BOE NBLF UIFJS XBZ CBDL IPNF DIPSFT
BDDPNQMJTIFE BOE TVQQMJFT QVSDIBTFE .BOZ TUVEJFT IBWF JOEJDBUFE UIBU BO
BDUJWFMJGFTUZMFSFTVMUTJOGFXFSDISPOJDDPOEJUJPOTBOEBDIFTBOEQBJOT5IJTJT
QBSUPGUIFBQQFBMPG&DVBEPSGPS+PIOBOE4V[BOOB5IFZIPQFUIBUBMJGFPGBDUJWF
¾UOFTTXJMMHJWFUIFNCPUIBOFXMFBTFPOMJGF5IFZIPQFUIBUTQFOEJOHQBSUPG
FBDIZFBSJO7JMDBCBNCBXJMMNBLFUIFNIFBMUIJFSBOEIBQQJFS
4V[BOOB JT JO IFS NJET BOE JO UIF QBTU GFX ZFBST TIF IBT HBJOFE UXFOUZ
QPVOET4IFEPFTOPUMJLFIFSBHJOHTFMG TIFJTOPUIBQQZXJUIUIFXBZTIFGFFMT
BOE MPPLT 6OUJM TIF UVSOFE TIF IBE BMXBZT GFMU HPPE BCPVU IFSTFMG 4IF
GPMMPXFEUIFHVJEFMJOFTPGBOBDUJWFQFSTPO4IFFYFSDJTFEUPUJNFTBXFFL
4IFSBOUXPNJMFT QMBZFEUFOOJT BOEXPSLFEJOIFSHBSEFO'JWFZFBSTBHP TIF
IVSUIFSCBDLXIJMFQSVOJOHCVTIFT)FSCBDLIVSUTPCBEMZUIBUTIFCFHBOUBLJOH
QBJONFEJDBUJPO5IFNFEJDBUJPONBEFIFSUJSFE4IFTUPQQFEHBSEFOJOH TUPQQFE
SVOOJOH BOEDPVMEOPMPOHFSQMBZUFOOJT4IFBMTPCFHBOFBUJOHNPSF4IFHBJOFE
XFJHIUBOECFHBOUPGFFMEFQSFTTFE
25
4V[BOOB MJLF NBOZ NJEEMF BHFE BOE PMEFS BEVMUT JO UIF 6OJUFE 4UBUFT TVGGFST
GSPNDISPOJDCBDLQBJO4IFIBTWJTJUFETFWFSBMQIZTJDJBOTGPSIFSCBDLQBJOBOE
UIFZ IBWF SFDPNNFOEFE TVSHFSZ 4V[BOOB JT BGSBJE PG CBDL TVSHFSZ 4IF IBT
EFDJEFEUIBUTIFOFFETUPNBLFDIBOHFTJOIFSMJGFDIBOHFTTIFIPQFTXJMMNBLF
IFSCBDLGFFMCFUUFS DIBOHFTUIBUXJMMNBLFIFSIFBMUIJFSBOEIBQQJFS
.PTU QFPQMF IBWF FYQFSJFODFE CBDL QBJO TPNFUJNF JO UIFJS MJGF 5IF DBVTFT PG
TVDIQBJOBSFOVNFSPVTTPNFBSFTFMGJO¿JDUFEEVFUPBMJGFUJNFPGCBEIBCJUT
0UIFS CBDL QBJO DBVTFT JODMVEF BDDJEFOUT NVTDMF TUSBJOT BOE TQPSUT JOKVSJFT
"MUIPVHIUIFDBVTFTNBZCFEJGGFSFOU NPTUPGUFOUIFZTIBSFUIFTBNFTZNQUPNT
IMPORTANT INFORMATION ABOUT BACK PAIN
5IFTZNQUPNTGPSCBDLQBJOBSF
+ 1FSTJTUFOUBDIJOHPSTUJGGOFTTBOZXIFSFBMPOHUIFTQJOF GSPNUIFCBTF
PGUIFOFDLUPUIFIJQT
+ 4IBSQ MPDBMJ[FEQBJOJOUIFOFDL VQQFSCBDL PSMPXFSCBDL°FTQFDJBMMZ
BGUFSMJGUJOHIFBWZPCKFDUTPSFOHBHJOHJOPUIFSTUSFOVPVTBDUJWJUZ
+ $ISPOJD BDIF JO UIF NJEEMF PS MPXFS CBDL FTQFDJBMMZ BGUFS TJUUJOH PS
TUBOEJOHGPSFYUFOEFEQFSJPET
+ #BDLQBJOBMTPSBEJBUFTGSPNUIFMPXCBDLUPUIFCVUUPDLT EPXOUIF
CBDLPGUIFUIJHI BOEJOUPUIFDBMGBOEUPFT
+ #BDLQBJOSFTVMUTJOJOBCJMJUZUPTUBOETUSBJHIUXJUIPVUIBWJOHTFWFSF
NVTDMFTQBTNTJOUIFMPXFSCBDLIUUQXXXXFCNEDPNCBDLQBJO
HVJEFVOEFSTUBOEJOHCBDLQBJOTZNQUPNT
-PXFSCBDLQBJOJTWFSZDPNNPOJOMBUFSBEVMUIPPE*OGBDU BMNPTUPGBEVMUT
FYQFSJFODFMPXFSCBDLQBJOBUTPNFQPJOUJOUIFJSMJWFT"MUIPVHINPSFTFSJPVT
JMMOFTTFT TVDIBTNBMJHOBOUEJTFBTFTDBODBVTFUIFQBJO UIJTJTPOMZUIFDBTFJO
BCPVUPGUIPTFXIPTVGGFSGSPNCBDLQBJO5IFQPTTJCJMJUZPGEFWFMPQJOHCBDL
QBJOJODSFBTFTXJUIBHF0GUIFNJMMJPO"NFSJDBOTPSPMEFS BQQSPYJNBUFMZ
IBMGSFQPSUFYQFSJFODJOHPOFFQJTPEFPGCBDLQBJOJOBDBMFOEBSZFBS/FBSMZ
26
CHAPTER ONE
SFQPSUNVMUJQMFFQJTPEFT'PSUIFNBKPSJUZPGUIFTFNFOBOEXPNFO CBDLQBJO
SFTVMUTGSPNMJGFTUZMFGBDUPSTTVDIBTXFJHIU JOBDUJWJUZ BOETUSFTT
ADDITIONAL CAUSES OF LOWER BACK PAIN
-PXFSCBDLQBJODBOCFDBVTFECZPWFSVTF TUSBJO PSJOKVSZ1FPQMFDBOIVSU

UIFJSCBDLTQMBZJOHTQPSUT XPSLJOHJOUIFHBSEFO PSMJGUJOH
"T QFPQMF BHF CPOFT BOE NVTDMFT MPTF TUSFOHUI JODSFBTJOH UIF SJTL PG
CBDL QBJO 5IF TQPOHZ EJTDT CFUXFFO UIF CPOFT PG UIF TQJOF ZIVXIFVEI

NBZ TVGGFS GSPN XFBS BOE UFBS BOE OP MPOHFS QSPWJEF FOPVHI DVTIJPOJOH
CFUXFFOUIFCPOFT"EJTDUIBUCVMHFTPSCSFBLTPQFO LIVRMEXIHHMWG
DBO
QSFTTPOOFSWFT DBVTJOHCBDLQBJO
*O TPNF QFPQMF MPX CBDL QBJO JT UIF SFTVMU PG EVXLVMXMW CSPLFO WFSUFCSBF
GSQTVIWWMSR JVEGXYVIW
DBVTFE CZ CPOF MPTT SWXISTSVSWMW
JMMOFTT PS B
TQJOFQSPCMFNZPVXFSFCPSOXJUI
0GUFOEPDUPSTEPOµUSFBMMZLOPXXIBUDBVTFTMPXCBDLQBJO#VUJUJTNPSF
MJLFMZUPCFDPNFMPOHMBTUJOH DISPOJD
JGUIFQFSTPOJTFYQFSJFODJOHTUSFTTPS
JT EFQSFTTFE IUUQXXXXFCNEDPNCBDLQBJOUDMPXCBDLQBJOUPQJD
PWFSWJFX
'PS NBOZ QFPQMF CBDL QBJO NBZ DPNQSPNJTF BO BMSFBEZ NBSHJOBMMZ GVODUJPOBM
TUBUVT UISFBUFOJOH JOEFQFOEFODF JO MBUFS MJGF 5IF NPTU DPNNPO DBVTFT PG
DISPOJD CBDL QBJO BSF B EFHFOFSBUJWF EJTL BOE KPJOU EJTFBTFT PGUFO BTTPDJBUFE
XJUIBTQSBJO6OGPSUVOBUFMZ USFBUNFOUPQUJPOTBSFMJNJUFEBOEUSFBUNFOUJTPGUFO
EJSFDUFEBUSFMJFGPGTZNQUPNTBOEJNQSPWFNFOUJOGVODUJPOJOH1IBSNBDPMPHJDBM
BOE OPOQIBSNBDPMPHJDBM BQQSPBDIFT NBZ CF DPNCJOFE GPS CFTU SFTVMUT XJUI
MFBTUSJTLPGUPYJDJUZ$ISPOJDCBDLQBJODBOPGUFOMFBEUPBOYJFUZBOEEFQSFTTJPO
USFBUJOHBTTPDJBUFEEFQSFTTJPODBOIFMQJNQSPWFQBJOBOENPPE#BDLTVSHFSZ
JTPGUFOSFDPNNFOEFEBTXBTUIFDBTFXJUI4V[BOOB CVUJUJTSBSFMZUIFNPTU
BQQSPQSJBUFPQUJPO
27
&YFSDJTJOH B NJOJNVN PG UP UJNFT B XFFL GPS BU MFBTU NJOVUFT BOE
NBJOUBJOJOHBIFBMUIZXFJHIUBSFUIFUXPCFTUXBZTUPSFEVDFPSQSFWFOUMPX
CBDLQBJO&YFSDJTFTJODMVEF
+ %IVSFMGI\IVGMWI UPDPOEJUJPOZPVSIFBSUBOEPUIFSNVTDMFT NBJOUBJO

IFBMUI BOETQFFESFDPWFSZ
+ 7XVIRKXLIRMRK I\IVGMWIW GPDVTJOH PO ZPVS CBDL TUPNBDI BOE MFH
NVTDMFT
+ 7XVIXGLMRK I\IVGMWIW UP LFFQ NVTDMFT BOE PUIFS TVQQPSUJOH UJTTVFT
¿FYJCMFBOEMFTTQSPOFUPJOKVSZ
+ =SKE DBO JODPSQPSBUF BMM UISFF PG UIFTF NFUIPET .BLF DFSUBJO ZPV
IBWFZPVSEPDUPSµTBQQSPWBMCFGPSFTUBSUJOH
"TQSFWJPVTMZTUBUFE CBDLQBJO FTQFDJBMMZDISPOJDMPXFSCBDLQBJO JTNPTUPGUFO

BTTPDJBUFEXJUIMBDLPGBDUJWJUZBOEFYDFTTJWFXFJHIU8IFOQFPQMFHBJOXFJHIU
UIFSFJTBUFOEFODZUPBWPJEFYFSDJTFBOEQIZTJDBMBDUJWJUZ XIJDIGVSUIFSXFBLFOT
CBDL NVTDMFT 8FJHIU MPTT DBO JNQSPWF UIF DPOEJUJPO BMMFWJBUJOH MPXFS CBDL
QBJO 5IF CFTU BQQSPBDI GPS MPTJOH XFJHIU JT B DPNCJOBUJPO PG B XFMMCBMBODFE
EJFU FYFSDJTFBOEMJGFTUZMFDIBOHFT8FJHIUMPTTDBOJNQSPWFDISPOJDCBDLQBJO
BMNPTU JNNFEJBUFMZ NPTU QFPQMF GFFM NPSF FOFSHZ BOE DBO NPWF NPSF GSFFMZ
BMMPXJOHUIFNUPSFTVNFUIFJSQIZTJDBMBOETPDJBMBDUJWJUJFTXIJMFBMTPSFEVDJOH
EFQSFTTJPO
EATING RIGHT

&BUJOH UIF SJHIU GPPET JT
UIF ¾STU TUFQ UP XFJHIU
MPTT 4V[BOOB IPQFT UIBU
UIF IFBMUIZ PSHBOJD EJFU
DPNNPO JO 7JMDBCBNCB
XJMM IFMQ IFS MPTF UIF
QPVOET TIF IBT HBJOFE JO
UIFQBTUGFXZFBST
28
CHAPTER ONE
J4UPD
A HEALTHY DIET
5IFUZQJDBM&DVBEPSJBOEJFUJTWFSZIFBMUIZ*UQSJNBSJMZFNQIBTJ[FTHSBJOT
SJDF NBJ[F RVJOPB BOE QMBOUBJOT WFHFUBCMFT CFBOT BOE GSVJUT TVDI BT
NBOHPTBOEQBQBZBT
5IFUSBEJUJPOBMEJFUUFOETUPCFTJNQMF BOENFBMUJNFTBSFJNQPSUBOUUJNFT
XIFO GBNJMZ BOE GSJFOET TJU UPHFUIFS WJTJU BOE SFMBY 6OMJLF UIF 6OJUFE
4UBUFT GPPEJTVTVBMMZOPUFBUFOPOUIFHP
29
4JUUJOH EPXO XJUI PUIFST BOE NBLJOH UJNF UP FBU MFBET UP NJOEGVM BOE TMPXFS
FBUJOH EFDSFBTJOH UIF MJLFMJIPPE PG PWFSFBUJOH 4UVEJFT IBWF GPVOE UIBU XIFO
QFPQMFUBLFUJNFUPTJUEPXOBOEFBUUIFZBSFMFTTMJLFMZUPCFPWFSXFJHIU
*UJTPGDPVSTFJNQPTTJCMFUPTJUEPXOUPNFBMTFWFSZXIFSFBOEUBLFUJNFUPFBU
TMPXMZ CVU4V[BOOBBOE+PIOIPQFUIBUMJWJOHJOBDVMUVSFXIFSFPUIFSTBSFFBUJOH
IFBMUIZNFBMTJOBSFMBYFEBUNPTQIFSFXJMMIFMQUIFNCFIFBMUIJFSBOEFBUCFUUFS
BMTP
THE IMPORTANCE OF PLACE AND SPACE

IN PROMOTING ACTIVITY
8IFSFXFMJWFQMBZTBOJNQPSUBOUSPMFJOQFPQMFµTBCJMJUZUPFOHBHFJOQIZTJDBM
BOETPDJBMBDUJWJUZ/PUFWFSZPOFDIPPTFTPSXJTIFTUPNPWFUPBOPUIFSTUBUFPS
DPVOUSZ#VUTPNFUJNFTNPWJOHUPBIFBMUIZQMBDFDBONPUJWBUFQFPQMFUPDIBOHF
UIFJSTFEFOUBSZBOEVOIFBMUIZMJGFTUZMFT4V[BOOBBOE+PIOIBEBMXBZTXBOUFEUP
TQFOEQBSUPGUIFZFBSJOBEJGGFSFOUDVMUVSF5IJTZFBSUIFZ¾OBMMZEFDJEFEUPNBLF
UIFQBSUUJNFNPWFUP&DVBEPS*ONBLJOHBDIPJDFUPNPWFUPBEJGGFSFOUQMBDF
JO MBUFS MJGF 4V[BOOB BOE +PIO BSF BMTP GPMMPXJOH BO PME USBEJUJPO 5ISPVHIPVU
IJTUPSZQFPQMFIBWFUSBWFMFEUPSFNPUFQMBDFTJOTFBSDIPGUIFGPVOUBJOPGZPVUI
"MUIPVHIUIFSFJTOPFWJEFODFUIBUQPJOUTUPUIFFYJTUFODFPGB²GPVOUBJOPGZPVUI ³
UIFSFBSFQMBDFTBSPVOEUIFXPSME PGUFOSFNPUFQMBDFTMJLF7JMDBCBNCB XIFSF
QFPQMFUFOEUPMJWFTJHOJ¾DBOUMZMPOHFSUIBOUIFBWFSBHFQFSTPO
4PNFUJNFTBQBSUJDVMBSQMBDFDBOPGGFSBOBUVSBMMZIFBMUIZMJGFTUZMF(PPEDMJNBUF°
JO7JMDBCBNCBUIFUFNQFSBUVSFWBSJFTZFBSSPVOEGSPNUPEFHSFFT' JUGFFMTMJLF
TQSJOHFWFSZEBZPGUIFZFBS$MFBOBJS°UIFSFJTWFSZMJUUMFQPMMVUJPOJO7JMDBCBNCB
(PPEGPPEBOEXBUFS°UIFSJWFST¿PXJOHJOUPUIFWBMMFZEPXOUIFFBTUFSOTMPQFPG
UIF"OEFTBSFLOPXOUPIBWFIJHINJOFSBMDPOUFOUJODMVEJOHDBMDJVN NBHOFTJVN
DPQQFS BOE[JOD7JMDBCBNCBJTBMTPBCFBVUJGVMQMBDFUIFSFBSFNPVOUBJOT SJWFST
BOEBXJEFSBOHFPG¿PSBBOEGBVOBJOUIFWBMMFZ(JWFO7JMDBCBNCBµTSFQVUBUJPOBT
BQMBDFLOPXOGPSIFBMUIBOEXFMMCFJOH QFPQMFGSPNBMMPWFS&DVBEPSBOEPUIFS
QBSUTPGUIFXPSMEWJTJUFBDIZFBSFTQFDJBMMZGPS$BSOJWBM UIFGFTUJWBMPGIFBMUIBOE
MJGF7JMDBCBNCBJTBQMBDFUIBUDBOCFDBMMFEB²#MVF;POF³
30
CHAPTER ONE
%BO #VFUUOFS

QVCMJTIFE B CPPL UJUMFE #MVF ;POFT -FTTPOT GPS -JWJOH
-POHFS GSPN UIF 1FPQMF 8IPµWF -JWFE UIF -POHFTU "MUIPVHI #VFUUOFS EPFT
OPU NFOUJPO 7JMDBCBNCB IF BOE IJT DPMMFBHVFT WJTJUFE TFWFSBM #MVF ;POFT JO
4BSEJOJB 0LJOBXB $BMJGPSOJB BOE$PTUB3JDB"DDPSEJOHUP#VFUUOFS UIFFMEFST
IFJOUFSWJFXFEIBWF GPSUIFNPTUQBSU SFNBJOFEQIZTJDBMMZBDUJWFXFMMJOUPUIFJS
MBUFSZFBST#VFUUOFSBOEIJTDPMMFBHVFTOPUFE GPSFYBNQMF UIBUMJGFJO$PTUB3JDB
IBETFWFSBMEJTUJODUGBDUPSTUIBUDBOCFBTTPDJBUFEXJUIMPOHFWJUZ'PSPOF FMEFST
JO $PTUB 3JDB BSF SFWFSFE CZ UIFJS DPNNVOJUZ UIFZ BSF TPDJBMMZ BDUJWF WJTJUFE
SFHVMBSMZ CZ GBNJMZ BOE OFJHICPST BOE JODPSQPSBUFE JOUP TPDJBM BOE DVMUVSBM
FWFOUTCZUIFGBNJMZBOEUIFDPNNVOJUZ*OTVNUIFZBSFWBMVFENFNCFSTPGUIFJS
TPDJFUZ5IFFMEFST#VFUUOFSJOUFSWJFXFE MJLFUIFFMEFSTJO7JMDBCBNCB GFMUUIBU
UIFZ IBE B TFOTF PG QVSQPTF UIFZ GFMU OFFEFE CZ UIFJS GBNJMJFT 4UVEJFT IBWF
TIPXOUIBUGFFMJOHTPGXPSUIIBWFDPOTJEFSBCMFQPTJUJWFIFBMUIDPOTFRVFODFT
%P+PIOBOE4V[BOOBOFFEUPNPWFUPBSFNPUFBOEIFBMUIZQMBDFMJLF7JMDBCBNCB
UPGFFMCFUUFS $FSUBJOMZOPU#VUXIFSFXFMJWFJO¿VFODFTUIFRVBMJUZPGPVSMJWFT
BOEJUJO¿VFODFTPVSIFBMUIBOEIBQQJOFTT*GZPVMJWFJOBEBOHFSPVTOFJHICPSIPPE
XIFSFZPVDBOOPUXBMLTBGFMZ XIFSFZPVEPOPUIBWFBDDFTTUPIFBMUIZGPPE BOE
XIFSF ZPV MJWF JO GFBS UIFTF GBDUPST XJMM NBLF ZPV MFTT IFBMUIZ BOE IBQQZ OP
NBUUFSXIBUZPVEP5IFJNQPSUBODFPGUIFQMBDFTIPVMEOPUCFVOEFSFTUJNBUFE
1MBDFT MJLF 7JMDBCBNCB IBWF B SFMBUJWFMZ TUSFTTGSFF MJGF 5IFZ QSPNPUF JO GBDU
SFRVJSFEBJMZQIZTJDBMBDUJWJUZBOENBLFIFBMUIZBHJOHFBTJFS0OUIFTUSFFUTPG
UIFWJMMBHF NFOBOEXPNFOPGBMMBHFTXBMLVQUIFNPVOUBJOTJEF VQBOEEPXO
TUFFQSPBETBOEQBUIT JOPSEFSUPHPUPUIFNBSLFU TFFUIFEPDUPS BOEBUUFOE
DIVSDI&WFSZPVUJOHVTVBMMZJOWPMWFTQIZTJDBMBDUJWJUZ5IFSFBSFPQUJPOT UBYJT
OFJHICPSTBOEGBNJMZNFNCFSTXIPDBOIFMQ CVUNPTUPGUIFFMEFSTFOKPZUIFJS
JOEFQFOEFODFBOEUIFJSBCJMJUZUPHPXIFSFUIFZXBOUUPXIFOUIFZXBOUUP5IFZ
XBML UBML BOEKPLFXJUIUIFJSGSJFOET TJUPOBTUPPQBOEDIBUJOUIFTIBEFCFGPSF
NBLJOHUIFJSXBZIPNF
HAPPINESS AND EXERCISE: THE FOUNTAIN OF YOUTH
&YFSDJTFOPUPOMZQSPNPUFTQIZTJDBMIFBMUI JUBMTPQSPNPUFTIBQQJOFTT1IZTJDBM
BDUJWJUZ JNQSPWFT BOE IFBMT UIF CPEZ BOE JU NBLFT VT GFFM CFUUFS BCPVU MJGF *U
31
JT TVSQSJTJOH UIBU NPSF QFPQMF EP OPU FYFSDJTF "DDPSEJOH UP TUVEJFT PG
"NFSJDBOTBSFPWFSXFJHIU QFSDFOUPCFTF0OMZPGNFOBOEXPNFO
PWFSUIFBHFPGFYFSDJTFSFHVMBSMZ4VDIBTFEFOUBSZMJGFTUZMFMFBETUPNBOZ
QSFWFOUBCMFNFEJDBMDPOEJUJPOT POFPGXIJDIJT4V[BOOBµTDPODFSO DISPOJDCBDL
QBJO
1IZTJDBMBDUJWJUZUIBUJTCVJMUJOUPPVSEBZUPEBZBDUJWJUJFTDBOTFSWFBGVODUJPOBM
QVSQPTF JO BEEJUJPO UP JNQSPWJOH PVS IFBMUI 8BMLJOH VQ TUBJST DMFBOJOH UIF
IPVTF HBSEFOJOH XBMLJOH UP UIF NBSLFU XBMLJOH UIF EPH HPJOH GPS B TXJN
UIFTFGVODUJPOBMBDUJWJUJFTBSFTPNFUJNFTUIFFBTJFTUXBZUPCFDPNFNPSFBDUJWF
*UJTOFWFSUPPMBUFUPTUBSU TUBZJOHPSCFDPNJOHBDUJWFFWFOJOPOFµTT TPS
TDBOIFBMDISPOJDDPOEJUJPOTTVDIBTCBDLQBJOBOEPUIFSDPOEJUJPOTDPNNPO
JOMBUFSMJGF
THE BENEFITS OF PHYSICAL ACTIVITY
+ 1IZTJDBMBDUJWJUJFTNBLFVTGFFMIBQQZ
+ 5IFZNBLFVTGFFMNPSFJODPOUSPMPGPVSCPEJFTBOEPVSMJWFT
+ 5IFZBMTPIFMQVTTUBZJOEFQFOEFOUBTXFBHF
+ 5IFZJNQSPWFTFMGFTUFFNBOECPEZJNBHF
+ )FMQVTDPQFXJUITUSFTTBOEBOYJFUZ
+ )FMQQSFWFOUEFQSFTTJPO
+ )FMQQSFWFOUPSSFEVDFDISPOJDDPOEJUJPOTMJLFCBDLQBJO
32
CHAPTER ONE
*OBDUJWJUZ PO UIF PUIFS

IBOE MFBET UP B EFDMJOF
JO GVODUJPOBM BCJMJUJFT
BO JODSFBTF JO BOYJFUZ BVUIP
EFQSFTTJPO BOE DISPOJD
JMMOFTT &YFSDJTF JT GSFF
JU NBLFT VT IFBMUIZ BOE
IBQQZ JU NBLFT VT MPPL HPPE BOE JO PSEFS UP HFU UIFTF CFOF¾UT POF POMZ IBT
UPFYFSDJTFNJOVUFT¾WFUJNFTBXFFL8IZJTJUUIFOUIBUTPNBOZNFOBOE
XPNFOBSFTFEFOUBSZ 5IFTJOHMFNPTUJNQPSUBOUEFUFSNJOBOUPGPVSIBQQJOFTT
JT PVS IFBMUI "U TPNF QPJOU BT XF BHF XF BMM CFHJO UP FYQFSJFODF B QIZTJDBM
EFDMJOF#VUJGXFFYFSDJTF XFDBOQPTUQPOFPVSEFDMJOF NBJOUBJOPVSIFBMUI BOE
MJWFBIBQQJFSMJGF%PJOHTPNFUIJOHUFOETUPCFCFUUFSUIBOEPJOHOPUIJOH
A THEORY OF HEALTHY AGING
3PCFSU)BWJHIVSTU
QSPQPTFEBDUJWJUZUIFPSZ5IJTUIFPSZTJNQMZTUBUFT
UIBUBTXFBHFJUJTJNQPSUBOUGPSPMEFSQFPQMFUPTUBZQIZTJDBMMZBOETPDJBMMZ
BDUJWF 5IJT UIFPSZ FNQIBTJ[FT UIF JNQPSUBODF PG POHPJOH BDUJWJUZ BT B
²OPSNBM³QBSUPGBHJOH*UTVHHFTUTUIBUPVSTFOTFPGTFMGJTUJFEUPSPMFTBOE
BDUJWJUJFT BOEJUJTEFUSJNFOUBMUPPVSIFBMUIBOEIBQQJOFTTJGXFEJTFOHBHF
GSPNNFBOJOHGVMSPMFT*GXFMPTFBSPMFPSBSFOPMPOHFSBCMFUPFOHBHFJO
BOBDUJWJUZ JUJTJNQPSUBOUUPTVCTUJUVUFBOPUIFSPOFUIBUJTJNQPSUBOUBOE
NFBOJOHGVMUPVT
FINAL WORDS ABOUT EXERCISE AND BACKPAIN
+ .BLFDFSUBJOZPVSXFJHIUJTJOBSFBTPOBCMFSBOHF
+ 'PMMPXFYFSDJTFHVJEFMJOFT JF FYFSDJTFBUMFBTUUIJSUZNJOVUFT UISFF
UJNFTFBDIXFFL
+ 1SPUFDUZPVSCBDL.BLFDFSUBJOUIBUZPVEPFYFSDJTFTUIBUIFMQFBTF
CBDLQBJO
33
&YFSDJTF NBZ CF EJG¾DVMU XJUI MPXFS CBDL QBJO CVU BQQSPQSJBUF FYFSDJTFT XJMM
JNQSPWFNVTDMFDPOEJUJPO DPOUSJCVUFUPXFJHIUMPTT BOEXJMMHSBEVBMMZJNQSPWF
UIFCBDL5IFSFDPNNFOEBUJPOJTUPTUBSUXJUIUISFFNJOVUFFYFSDJTFSFHJNFOT
BOEHSBEVBMMZCVJMEVQUPBNJOVUFTFTTJPOFWFSZEBZ
4UBZJOHJOHPPEQIZTJDBMDPOEJUJPOBGUFSXFJHIUMPTTSFRVJSFTBMJGFTUZMFDIBOHF
"TIPSUUFSNBQQSPBDI TVDIBTBGBEEJFU XJMMOPUIFMQUIFDPOEJUJPOJOUIFMPOH
UFSN'BEEJFUTSFTUSJDUDBMPSJFTFYDFTTJWFMZBOEBSFEJG¾DVMUUPTVTUBJO"CBMBODFE
EJFUUIBUBMMPXTGPSTOBDLJOHBOEIFBMUIZNFBMTJTNPSFMJLFMZUPSFTVMUJOMPOH
UFSNDIBOHFTUPEJFUIBCJUT
PREVENTING BACK PAIN
"TXFIBWFTUBUFEGSPNPVSFYQMPSBUJPOPGUIFMJWFTPGUIFFMEFSTPG7JMDBCBNCB
CVJMEJOH FYFSDJTF JOUP POFµT EBZUPEBZ SPVUJOF JT UIF CFTU XBZ UP NBJOUBJO B
EFHSFF PG BDUJWJUZ /VNFSPVT FYBNQMFT PG IPX UIJT DBO CF EPOF BSF GPVOE JO
7JMDBCBNCB &DVBEPS°XBMLJOHUPUIFNBSLFU HBSEFOJOH DPPLJOH SBLJOHDPGGFF
CFBOTKVTUUPNFOUJPOPOMZBGFX4VDIFYFSDJTFTQSPNPUFEBZUPEBZDPNQFUFODF
BTXFMMBTQIZTJDBMBDUJWJUZ"DDPSEJOHUPTUVEJFTJOUIF6OJUFE4UBUFT HBSEFOJOH
BOE XBMLJOH BSF UXP PG UIF NPTU DPNNPO BDUJWJUJFT UIBU IFBMUIZ PMEFS BEVMUT
FOHBHF JO 8JUI DBSF BOE BXBSFOFTT JF MJGUJOH GSPN UIF LOFFT JOTUFBE PG
UIF CBDL BWPJEJOH IFBWZ MJGUJOH TUSFUDIJOH CFGPSF BOE BGUFS FYFSUJPO XBMLJOH
BQQSPQSJBUFMZ NBLJOH DFSUBJO TIPFT BSF DPNGPSUBCMF BOE BQQSPQSJBUF
UIFTF
34
CHAPTER ONE
J4UPD
BDUJWJUJFTNBZDPOUJOVFFWFOJOUIFDBTFPGTPNFPOFXIPJTTVGGFSJOHGSPNNJME
UPNPEFSBUFCBDLQBJO
$PNNPODISPOJDDPOEJUJPOT TVDIBTUIFCBDLQBJO4V[BOOFFYQFSJFODFE BSFOPU

POMZUSBHJD UIFZBSFBMTPDPTUMZ*OUIF6OJUFE4UBUFTBMPOF PGUIPTFZFBST
PGBHFBOEPMEFSDPOTVNFEPGUIF6OJUFE4UBUFTIFBMUIDBSFFYQFOEJUVSFT
XXXDFOTVTHPW
"TUIFOVNCFSPGPMEFSNFOBOEXPNFODPOUJOVFTUP
HSPX JUCFDPNFTJODSFBTJOHMZJNQPSUBOUUPBEESFTTIFBMUIQSPNPUJOHCFIBWJPST
TVDI BT QIZTJDBM BDUJWJUZ BOE UP GPDVT PO MJGFTUZMF GBDUPST UIBU BGGFDU IFBMUI
BOE IBQQJOFTT PG PMEFS BEVMUT 4UVEJFT PG UIF MJGFTUZMF PG MPOHMJWJOH FMEFST JO
7JMDBCBNCBDBOIFMQJEFOUJGZXBZTJOXIJDIPMEFSXPNFOBOENFODBOJODSFBTF
UIFQSPCBCJMJUZUIBUUIFZSFNBJOIFBMUIZBOEIBQQZGPSBTMPOHBTQPTTJCMF8IBU
DBO4V[BOOFBOEPUIFSTTVGGFSJOHGSPNDISPOJDCBDLQBJOEP
-JWJOH BO BDUJWF MJGFTUZMF BOE TUBZJOH ¾U DBO CF BDDPNQMJTIFE TJNVMUBOFPVTMZ
XIJMFPOFJTBMTPUBLJOHDBSFPGEBZUPEBZUBTLT&OHBHJOHJO²GVODUJPOBM¾UOFTT³
BDUJWJUJFTJTPOFPGUIFCFTUXBZTUPNBJOUBJOQIZTJDBMBDUJWJUZBOESFNBJOTPDJBMMZ
JOUFHSBUFE 'VODUJPOBM ¾UOFTT DBO JNQSPWF POFµT TFOTF PG DPNQFUFODF BOE
DPOUSPM1SPEVDUJWFBOEDVMUVSBMMZNFBOJOHGVMBDUJWJUJFTBSFQBSUJDVMBSMZFGGFDUJWF
JONBJOUBJOJOHBQPTJUJWFBOEPSDPNQFUFOUTFOTFPGTFMG
5IFJNQPSUBODFPGBTFOTFPGDPOUJOVJUZJOPVSMJGFFYQFSJFODFTDBOCFVOEFSTUPPE
CZ FYQMPSJOH "UDIMFZµT
DPOUJOVJUZ UIFPSZ *O UIJT NPEFM "UDIMFZ BSHVFT
UIBUQBUUFSOTPGMJWJOHEFWFMPQFBSMZJOMJGF*GXFIBWFBDUJWFDIJMEIPPETBOEBO
35
BDUJWFFBSMZBEVMUIPPE XFBSFNPSFMJLFMZUPSFNBJOBDUJWFBTXFBHF.PTUPGVT
NBJOUBJOBTFOTFPGDPOUJOVJUZBCPVUXIPXFBSFBOEIPXXFMJWFPVSMJWFT5IJT
DPOUJOVJUZJTCPUIJOUFSOBMBOEFYUFSOBM*OUFSOBMDPOUJOVJUZSFGFSTUPTBUJTGBDUJPO
BOENFBOJOHGVMOFTTJOMJGF&YUFSOBMDPOUJOVJUZ CZDPOUSBTU SFGFSTUPNBLJOHTVSF
UIBUXFFOHBHFJOBDUJWJUJFTUIBUBSFFOKPZBCMFBOEXPSUIXIJMF*UJTJNQPSUBOUUP
OPUFUIBUXFBMTPNVTUNBJOUBJO¿FYJCJMJUZBTXFBHF°CPUIJOPVSHPBMTBOEJO
UIFXBZXFMJWFPVSMJWFT8FNVTUBDDFQUBHJOHBTBOPSNBMQBSUPGMJGF)PXFWFS
SFHBSEMFTTPGPVSBHF JUJTOFWFSUPPMBUFUPCFHJOUPNBLFIFBMUIZDIBOHFT
8JMMNPWJOHUPB²IFBMUIZ³QMBDFIFMQNZBDIJOHCBDL *GPOFDBOMJWFJOB²IFBMUI
QSPNPUJOH³ QMBDF MJLF 7JMDBCBNCB UIF TUSVHHMF UP TUBZ PS CFDPNF ¾U NBZ CF
FBTJFS#VUJUJTOPUFTTFOUJBMUPMJWFJOBQMBDFUIBUIBTDMFBOBJS IFBMUIZGPPE
WJFXT BOEHPPEQMBDFTUPXBML8FDBOEPUIJTBMNPTUBOZXIFSF*UJTJNQPSUBOU
UPSFBMJ[FUIBUXIFSFXFMJWFEPFTIBWFBOJNQBDUJUEPFTIFMQTIBQFPVSIFBMUI
BOEIBQQJOFTT/PPOFJTJNNVOFUPPOFµTTVSSPVOEJOHT+PIOBOE4V[BOOBDIPTF
UPNPWFUP&DVBEPSGPSNPOUITBZFBS*UXPSLFEGPSUIFN5IFZTUBSUFEIJLJOH
UIFZXBMLFEJOUPUIFWJMMBHFFWFSZEBZ BSPVOEUSJQPGNJMFTVQBOEEPXOIJMMT

5IFZNFUPUIFS"NFSJDBOTMJWJOHJOUIFBSFBUIFZTQFOUUJNFJOUIFTRVBSFSFMBYJOH
BUDBGnTESJOLJOHCFFSBOEDPGGFF5IFDIFBQDPTUPGBNBTTBHFNBEFJUQPTTJCMF
GPS UIFN UP HFU SFHVMBS CBDL SVCT 5IFZ GPVOE B ZPHB DMBTT BOE TUBSUFE HPJOH
36
CHAPTER ONE
PODFBXFFL5IFZGFMUIFBMUIJFSBOEIBQQJFSUIBOUIFZIBEJOZFBST7JMDBCBNCB
XPSLFEGPSUIFN#VUJUJTOPUOFDFTTBSZUPNPWFOPUFWFSZPOFXJTIFTUPPSDBO
NPWFUPBEJGGFSFOUQMBDF
37
REFERENCES
+ "OUJLBJOFO *& &MMJT 3 ,PTNB .

$IBOHFJOQIZTJDBMBDUJWJUZCFMJFGTBNPOH
DVMUVSBMMZEJWFSTFPMEFSBEVMUT+PVSOBMPG4QPSUT&YFSDJTF1TZDIPMPHZ
+ "UDIMFZ 3$
4FMFDUFETPDJBMBOEQTZDIPMPHJDBMEJGGFSFODFTCFUXFFONFOBOE
XPNFOJOMBUFSMJGF+PVSOBMPG(FSPOUPMPHZ
+ #BMUFT 1# .BZFS ,6 &ET

5IF#FSMJOBHJOHTUVEZ"HJOHGSPNUP
$BNCSJEHF$BNCSJEHF6OJWFSTJUZ1SFTT
+ #VFUUOFS %
5IF#MVF;POFT-FTTPOTGPSMJWJOHMPOHFSGSPNUIFQFPQMFXIPµWF
MJWFEUIFMPOHFTU8BTIJOHUPO/BUJPOBM(FPHSBQIJD4PDJFUZ
+ $BQF[VUJ &" 4JFHMFS &-.F[FZ .%
&ODZDMPQFEJBPGFMEFSDBSF
$PNQSFIFOTJWFSFTPVSDFPOHFSJBUSJDBOETPDJBMDBSF/FX:PSL /:4QSJOHFS1VCMJTIJOH
$PNQBOZ
+ $PXHJMM %0 )PMNFT -%
"HJOHBOE.PEFSOJ[BUJPO/FX:PSL"QQMFUPO
$FOUVSZ$SPGUT
+ $IVOH ".- 4JL)VOH /( 8PP + ,XBO ":)
1PTJUJWFBHJOH5IFWJFXT
PGNJEEMFBHFEBOEPMEFSBEVMUTJO)POH,POH"HFJOH4PDJFUZ

+ %JFOFS &
4VCKFDUJWFXFMMCFJOH5IFTDJFODFPGIBQQJOFTTBOEBQSPQPTBMGPSB
OBUJPOBMJOEFY"NFSJDBO1TZDIPMPHJTU

+ &MMJPU $
7BOJTIJOHWBDBUJPOTTIPSUFSBOENPSFDPTUMZ64"5PEBZ +VMZ B
+ &WBOT 4
´5IBUMPUVQUIFSFBOEVTEPXOIFSFµ4PDJBMJOUFSBDUJPOBOEBTFTFPG
DPNNVOJUZJOBNJYFEUFOVSFSFUJSFNFOUWJMMBHF"HFJOH4PDJFUZ

+ (BSIBNNFS .
1BDFPGMJGFBOEFOKPZNFOUPGMJGF+PVSOBMPG)BQQJOFTT4UVEJFT

+ ,FMDIOFS -
8FJHIU-PTTBOE#BDL1BJO3FUSJFWFEGSPNIUUQXXXFIPXDPN
XBZ@@XFJHIUMPTTCBDLQBJOIUNMJY[[*G+"T&J;
+ -BXUPO .1
$PNQFUFODF FOWJSPONFOUBMQSFTT BOEUIFBEBQUBUJPOPGPMEFS
QFPQMF*O.1-BXUPO 1(8JOEMFZ 50#ZFSUT FET
"HJOHBOEUIF&OWJSPONFOU
5IFPSFUJDBM"QQSPBDIFT/FX:PSL4QSJOHFS1VCMJTIJOH
+ -FF $ 3VTTFMM "
&GGFDUTPGQIZTJDBMBDUJWJUZPOFNPUJPOBMXFMMCFJOH
BNPOHPMEFS"VTUSBMJBOXPNFO$SPTTTFDUJPOBMBOEMPOHJUVEJOBMBOBMZTFT+PVSOBMPG
1TZDIPTPNBUJD3FTFBSDI

+ .D$POBUIB +5BINBTFC%J(SFHPSJP /
"HFOEFSBOEDVMUVSBMDPNQBSJTPOPG
UIFSFMBUJPOTIJQCFUXFFOGSFFUJNFBOEQFSDFJWFERVBMJUZPGMJGF5IF*OUFSOBUJPOBM+PVSOBM
PGUIF)VNBOJUJFT

38
CHAPTER ONE
+ .D$POBUIB +5BINBTFC 7PMLXFJO ,4DIOFMM ' -FBDI & 3JMFZ -
"UUJUVEFT
5PXBSE"HJOH"$PNQBSBUJWF"OBMZTJTPG:PVOH"EVMUTGSPNUIF6OJUFE4UBUFTBOE
(FSNBOZ5IF*OUFSOBUJPOBM+PVSOBMPG"HJOHBOE)VNBO%FWFMPQNFOU

+ .D.VMMJO +" $BJSOFZ +
4FMGFTUFFNBOEUIFJOUFSTFDUJPOPGBHF DMBTT BOE
HFOEFS+PVSOBMPG"HJOH4UVEJFT
"EEJUJPOBM#BDL1BJO3FGFSFODF
+ .B[BOFD %+

#BDLQBJOJOUIFFMEFSMZ4QJOBM$PMVNO3FUSJFWFEGSPNIUUQ
XXXTQJOFVOJWFSTFDPNDPOEJUJPOTCBDLQBJOMPXCBDLQBJOCBDLQBJOFMEFSMZ
+ 4QJOBM$PMVNO 8JOUFS$MFWFMBOE$MJOJD4QJOF*OTUJUVUF $$4*
$PQZSJHIU!
$MFWFMBOE$MJOJD'PVOEBUJPO"MM3JHIUT3FTFSWFE
IUUQDNTDMFWFMBOEDMJOJDPSHTQJOFEPDVNFOUT1VCMJDBUJPOT4QJOBM$PMVNO
8'*/"-QEG
39
CHAPTER TWO
Staying Active and Busy in Later Life -
Happiness by the Sea
CHAPTER TWO
Staying Active and Busy in Later Life -
Happiness by the Sea

.BSJBNJTUIFQSPVEPXOFSPGUIF²7JLJOH7JMMBHF³BOEB¿FFUPG¾TIJOHCPBUT
TQFDJBMJ[JOHJOUIFIBSWFTUPGUIFGBNPVTDMBNTPOUIFOPSUIFBTUFSOTIPSFPGUIF
6OJUFE4UBUFT*OIFST TIFPWFSTFFTBOPQFSBUJPOUIBUIBTCFFOJOIFSGBNJMZ
GPSUISFFHFOFSBUJPOT)FSQBSFOUTDBNFUPUIF6OJUFE4UBUFTGSPN/PSXBZBUUIF
UVSOPGUIFMBTUDFOUVSZBOECVJMUBHSPXJOHFOUFSQSJTFPOUIFTIPSFPGBDIBSNJOH
JTMBOEOFBSUIF"UMBOUJDDPBTU4IFTUBSUTIFSEBZXJUIBCJLFSJEFUPBMPDBMDPGGFF
TIPQ PQFSBUFECZIFSHSBOEEBVHIUFS XIFSFTIFNFFUTXJUIIFSGSJFOE-JTBBOE
UIFMPDBMNPWFSTBOETIBLFSTJOUPXO)FSTPO,JSL UIFNBZPSPGUIFMJUUMFUPXO
TUPQTCZBTXFMMUPHSFFUUIFMPDBMTCFGPSFUIFJSCVTZBOEGVMMEBZTUBSUT)BWJOH
SBJTFETFWFODIJMESFOBOEBMNPTUHSBOEDIJMESFOBOEHSFBUHSBOEDIJMESFO TIF
JTIBQQZXJUIIFSMJGFBOEQSPVEPGBMMUIFBDDPNQMJTINFOUTPGIFSGBNJMZ4JODF
UIFZBMMMJWFJOUIFBSFB UIFGBNJMZPXOTQSBDUJDBMMZIBMGPGUIFJSIPNFUPXO
"GUFSMFBWJOHUIFDPGGFFTQPU .BSJBNDIFDLTJOXJUIUIFBSSJWJOH¾TIJOHCPBUTBOE
UIFQBDLJOHBOETFMMJOHPGUIFDBUDI5IFMPDBMTCVZUIFJSGSFTI¾TISJHIUIFSFXIFSF
UIF DBUDI BSSJWFT .BSJBN
DBOCFGPVOEFJUIFSCFIJOE
UIF DPVOUFS TFMMJOH ¾TI PS
NBLJOH EFMJWFSJFT UP ²5IF
'JTI(SJMM ³PQFSBUFECZIFS
EBVHIUFS XIJDI TFSWFT
MVODI BOE EJOOFS XJUI UIF
CFTUMPDBM¾TISFDJQFT
.BSJBNµT EJFU JT GVMM PG

0NFHB XIJDIJTGPVOEJO
¾TI BOE PJM BOE QSPNPUFT
IFBMUI BOE QSPMPOHT MJGF
)FS QMFBTBOU OBUVSF BOE DVSJPTJUZ JO QFPQMF XIFUIFS UIFZ BSF WJTJUPST UP UIF
JTMBOE PSMPDBMGSJFOETBOEGBNJMZ TUJNVMBUFTIFSNFOUBMIFBMUI#FMPOHJOHUPUIF
42
CHAPTER TWO
STAYING ACTIVE AND BUSY IN LATER LIFE - HAPPINESS BY THE SEA
BVUIP
²4U 1FUFSµT $IVSDI CZ UIF 4FB³ QBSJTI TVQQPSUT IFS TQJSJUVBM IFBMUI .BSJBNµT
IPMJTUJDBQQSPBDIUPMJGFIBTCSPVHIUIFSIBQQJOFTT TVDDFTT BOEGVM¾MMNFOU4IF
IBTBHFEXFMMBOEJTBSPMFNPEFMUPIFSGBNJMZBOEDPNNVOJUZ&WFSZPOFLOPXT
UIJTMPDBMMFHFOE)PXEJETIFEPJU
"DDPSEJOHUPUIFMJUFSBUVSFBOEUIFMBUFTUTDJFOUJ¾DSFTFBSDIBCPVUIFBMUIZBHJOH
.BSJBNEPFTJUBMMTIFTUBZT¾UCZCFJOHJOWPMWFEJOUIFEBJMZPQFSBUJPOTPGIFS
CVTJOFTT GVODUJPOBM¾UOFTT
TIFFBUTIFBMUIZGPPE QSPWJEFECZUIFTFBBOEUIF
DBUDIPGIFSCPBUT
TIFTUBZTNFOUBMMZBMFSUUISPVHIBMMPGIFSTPDJBMJOUFSBDUJPOT
BOEIFSJOUFSFTUJOXIBUJTHPJOHPOBSPVOEIFS TUBSUJOHFBDIEBZXJUIUIFMBUFTU
OFXTPGUIFUPXOBOECFZPOE
BOEIFSTQJSJUVBMJOWPMWFNFOU CFJOHBNFNCFSPGB
SFMJHJPVTHSPVQBOEIFSNFEJUBUJPOTPOIFSFYUFOEFECFBDIXBMLTJOUIFFWFOJOH

BVUI
43
FUNCTIONAL FITNESS
8F EF¾OFE BOE JOUSPEVDFE UIF JNQPSUBOU DPODFQU PG GVODUJPOBM ¾UOFTT JO
$IBQUFS'VODUJPOBM¾UOFTTJTBLFZDPNQPOFOUJOTUBZJOHBDUJWFBOEIFBMUIZ
.BOZQFPQMFUIJOLUIBUUIFZIBWFUPXPSLPVUJOBHZNPSFYFSDJTFPOBUSFBENJMM
JO PSEFS UP JNQSPWF UIFJS ¾UOFTT 5IJT BQQSPBDI JT WFSZ MJNJUJOH BOE EPFT OPU
UBLF JOUP DPOTJEFSBUJPO BMM PG UIF QIZTJDBM NPWFT QFPQMF BSF FOHBHFE JO PO B
EBJMZ CBTJT 5IVT UIF UFSN GVODUJPOBM ¾UOFTT CFTU EFTDSJCFT XIFSF UIF IFBMUI
CFOF¾UTBSFEFSJWFEGSPNNPWJOHZPVSCPEZ XIFUIFSJUJTMJGUJOHXFJHIUTJOUIF
HZNPSMJGUJOHHSPDFSZCBHTBOEXBMLJOHIPNFXJUIUIFN8PSLJOHJOUIFHBSEFO
JT BOPUIFS HPPE FYBNQMF PG IPX UIF CPEZ JT QIZTJDBMMZ DIBMMFOHFE CZ EJHHJOH
IBVMJOH MJGUJOH DVUUJOH CFOEJOH SBLJOH FUD *U JT UIF BNPVOU PG FOFSHZ UIBU JT
FYQFOEFEBOEUIFNVTDMFTUIBUBSFVTFE XIJDIEFUFSNJOFTUIFMFWFMPGJOUFOTJUZ
PGUIFXPSLPVU"MMBNPVOUTUPUIFJNQSPWFNFOUPGQIZTJDBM¾UOFTT
1BSUJDJQBUJPO JO SFHVMBS QIZTJDBM BDUJWJUZ JT DSJUJDBM UP TVTUBJOJOH HPPE IFBMUI
3FHVMBSQIZTJDBMBDUJWJUZIBTCFOF¾DJBMFGGFDUTPONPTU JGOPUBMM
PSHBOTZTUFNT
BOE DPOTFRVFOUMZ JU IFMQT UP QSFWFOU B CSPBE SBOHF PG IFBMUI QSPCMFNT BOE
EJTFBTFT1FPQMFPGBMMBHFT CPUINBMFBOEGFNBMF EFSJWFTVCTUBOUJBMCFOF¾UT
GSPNQIZTJDBMBDUJWJUZ
44
CHAPTER TWO
3FHVMBS QIZTJDBM BDUJWJUZ SFEVDFT UIF SJTL PG EFWFMPQJOH TPNF PG UIF MFBEJOH
DBVTFTPGGBUBMJMMOFTTJOUIF6OJUFE4UBUFT
3FHVMBS QIZTJDBM BDUJWJUZ JNQSPWFT IFBMUI JO UIF GPMMPXJOH XBZT 64
%FQBSUNFOUPG)FBMUIBOE)VNBO4FSWJDFT

+ SFEVDFT UIF SJTL PG EZJOH QSFNBUVSFMZ GSPN IFBSU EJTFBTF BOE PUIFS
DPOEJUJPOT
+ SFEVDFTUIFSJTLPGEFWFMPQJOHEJBCFUFT
+ SFEVDFTUIFSJTLPGEFWFMPQJOHIJHICMPPEQSFTTVSF
+ SFEVDFTUIFSJTLPGEFWFMPQJOHDPMPOBOECSFBTUDBODFS
+ IFMQTUPNBJOUBJOBIFBMUIZXFJHIU
+ IFMQTUPCVJMEBOENBJOUBJOIFBMUIZCPOFT NVTDMFTBOEKPJOUT
+ IFMQTUPCVJMETUSFOHUIBOEJODSFBTFTNPCJMJUZ
+ SFEVDFTPWFSBMMEFQSFTTJPOBOEBOYJFUZBOE
+ QSPNPUFTQTZDIPMPHJDBMXFMMCFJOH
3FHVMBS QIZTJDBM BDUJWJUZ JT BTTPDJBUFE XJUI MPXFS NPSUBMJUZ SBUFT SFHBSEMFTT
PG BHF &WFO UIPTF XIP BSF NPEFSBUFMZ BDUJWF PO B SFHVMBS CBTJT IBWF MPXFS
NPSUBMJUZSBUFTUIBOUIPTFXIPBSFMFBTUBDUJWF3FHVMBSQIZTJDBMBDUJWJUZMFBET
UP DBSEJPWBTDVMBS ¾UOFTT XIJDI EFDSFBTFT UIF SJTL PG DBSEJPWBTDVMBS EJTFBTF
NPSUBMJUZ JO HFOFSBM BOE DPSPOBSZ BSUFSZ EJTFBTF NPSUBMJUZ JO QBSUJDVMBS )JHI
CMPPEQSFTTVSFJTBNBKPSVOEFSMZJOHDBVTFPGDBSEJPWBTDVMBSDPNQMJDBUJPOTBOE
NPSUBMJUZ3FHVMBSQIZTJDBMBDUJWJUZDBOQSFWFOUPSEFMBZUIFEFWFMPQNFOUPGIJHI
CMPPEQSFTTVSFBOESFEVDFTCMPPEQSFTTVSFJOQFSTPOTXJUIIZQFSUFOTJPO
3FHVMBSQIZTJDBMBDUJWJUZJTBMTPJNQPSUBOUGPSNBJOUBJOJOHNVTDMFTUSFOHUI KPJOU
TUSVDUVSF KPJOU GVODUJPOJOH BOE CPOF IFBMUI 8FJHIUCFBSJOH QIZTJDBM BDUJWJUZ
JTFTTFOUJBMGPSOPSNBMTLFMFUBMEFWFMPQNFOUEVSJOHDIJMEIPPEBOEBEPMFTDFODF
BOEGPSBDIJFWJOHBOENBJOUBJOJOHQFBLCPOFNBTTJOZPVOHBEVMUT"NPOHQPTU
NFOPQBVTBM XPNFO FYFSDJTF FTQFDJBMMZ NVTDMF TUSFOHUIFOJOH SFTJTUBODF

BDUJWJUZ NBZQSPUFDUBHBJOTUUIFSBQJEEFDMJOFJOCPOFNBTT $FOUFSTGPS%JTFBTF
$POUSPM BOE 1SFWFOUJPO
)PXFWFS EBUB PO UIF FGGFDUT PG FYFSDJTF PO
QPTUNFOPQBVTBMCPOFMPTTBSFOPUDMFBSDVUBOEUIFUJNJOHPGUIFJOUFSWFOUJPO
DBO JO¿VFODF UIF SFTQPOTF 3FHBSEMFTT QIZTJDBM BDUJWJUZ JODMVEJOH NVTDMF
TUSFOHUIFOJOHFYFSDJTF BQQFBSTUPQSPUFDUBHBJOTUGBMMJOHBOEGSBDUVSFTBNPOH
45
UIF FMEFSMZ QSPCBCMZ CZ JODSFBTJOH NVTDMF TUSFOHUI BOE CBMBODF *O BEEJUJPO
QIZTJDBMBDUJWJUZNBZCFCFOF¾DJBMGPSNBOZQFPQMFXJUIBSUISJUJT BTFYQMBJOFEJO
UIFQSFWJPVTDIBQUFS
3FHBSEMFTTPGXIFSFQFPQMFMJWFBOEXIJDIFYFSDJTFUIFZQFSGPSNPSGVODUJPOBM
¾UOFTTBDUJWJUJFTUIFZBSFFOHBHFEJO BNJOJNBMBNPVOUPGQIZTJDBM¾UOFTTIBT
CFFO QSFTDSJCFE JO PSEFS UP SFDFJWF IFBMUI CFOF¾UT 8FCTJUF PG UIF /BUJPOBM
"NFSJDBO 4QPSU .FEJDJOF "TTPDJBUJPO
(MPCBMMZ UIFTF TUBOEBSET IBWF CFFO
BHSFFEVQPO
PHYSICAL FITNESS PRESCRIPTION FOR HEALTH
4DJFOUJTUTIBWFQSFTDSJCFEUIFGPMMPXJOHNJOJNBMBNPVOUTPG¾UOFTT
BDUJWJUJFT
+ .JOJNBM&YFSDJTFUJNFTQFSXFFLGPSNJOVUFT
+ $BSEJPWBTDVMBS BOE TUSFOHUI USBJOJOH BSF UIF NPTU JNQPSUBOU
DPNQPOFOUTGPSUIFBHJOHQPQVMBUJPO5IJTUSBJOTUIFIFBSUBOETLFMFUBM
NVTDMFT XIJDIXPVMEPUIFSXJTFXFBLFOXJUIBHF,FFQJOHUIFIFBSU
BOENVTDMFTJOHPPEDPOEJUJPOXJMMMFBEUPHSFBUFSJOEFQFOEFODFGPSB
MPOHFSQFSJPEPGUJNF
%VSJOHUIFMBTUUXPEFDBEFT UIFJO¿VFODFPGTQPSUTBOEUIFRVFTUGPSQIZTJDBM
¾UOFTT IBT HSPXO USFNFOEPVTMZ JO UIF 8FTUFSO XPSME 0O BWFSBHF "NFSJDBOT
BOOVBMMZTQFOENPSFUIBOCJMMJPOPOIFBMUIBOE¾UOFTTQSPEVDUT -FMMOFTT
/BUJPO
5IFQPQVMBSTVDDFTTPGUFMFWJTFETQPSUTBOEUIFFWFSJODSFBTJOH
QBSUJDJQBUJPOPGNFOBOEXPNFOPGBMMBHFTJOPSHBOJ[FEBOEVOPSHBOJ[FETQPSU
BOE ¾UOFTT BDUJWJUJFT BUUFTU UP UIJT JNQPSUBODF 5IJT EFWFMPQNFOU IBT MFE UP
DIBOHFTJOUIFSFMBUJPOTIJQCFUXFFOTQPSU ¾UOFTTBOETPDJFUZJUIBTBMTPCSPVHIU
JOUPGPDVTUIFSFMBUJPOTIJQPGCPEZBOEDVMUVSF5IFSFBSFNBOZJOEJDBUJPOTUIBU
DIBOHFTJOUIFBSFBPGTQPSU JODMVEJOHGVOEBNFOUBMGPSNTPGIVNBONPWFNFOU
BOEQIZTJDBMBDUJWJUZ HPIBOEJOIBOEXJUIDIBOHFTJOUIFXBZPGMJGFJOIJHIMZ
JOEVTUSJBMJ[FETPDJFUJFT
46
CHAPTER TWO
*OUIF64UIFSPPUTPGUIFPOHPJOH¾UOFTTNPWFNFOUHPCBDLUPUIFT5IJT
NPWFNFOUIBTTVDDFTTGVMMZTQSFBEUPPUIFSIJHIMZJOEVTUSJBMJ[FEOBUJPOTJOUIF
XPSME'JUOFTTBOEGVODUJPOBM¾UOFTTIBWFCFDPNFBOJOUFHSBMQBSUPGNPEFSOMJGF
5IFSJTFPGUIF¾UOFTTNPWFNFOUJTCPUIDVMUVSFTQFDJ¾DBOEHMPCBM)PXFWFS UIF
¾UOFTT NPWFNFOU JT TUJMM SPPUFE JO UIF IPNF DVMUVSF JNNFEJBUF TVSSPVOEJOHT
BOEUIFQMBDFBOETQBDFUIFZPDDVQZ
"MUIPVHI DVMUVSF JT FYQFSJFODFE QFSTPOBMMZ JU SFQSFTFOUT B TIBSFE TZTUFN ²B
QSPHSBN GPS CFIBWJPS³ )BMM )BMM
5SBEJUJPOT WBMVFT BOE XPSMEWJFXT
EJGGFSGSPNDVMUVSFUPDVMUVSF$VMUVSFJTBOFWFSDIBOHJOHQSPDFTT UIBUDSPTTFT
OBUJPOBM CPVOEBSJFT *OEJWJEVBM EJGGFSFODFT XJUIJO FBDI DVMUVSF BSF SF¿FDUFE
CZ SBDF FUIOJDJUZ HFOEFS TPDJBM DMBTT FEVDBUJPO BHF QFSTPOBMJUZ BOE UIF
FOWJSPONFOU"EEJUJPOBMMZ SFHJPOTIBWFUIFJSPXO²NJOJDVMUVSFT ³KVTUMJLFUIF
TFBTJEFWJMMBHFJOXIJDI.BSJBNMJWFT"TBSFTVMUPGNJHSBUJPOBOEHMPCBMJ[BUJPO
PSNPSFTQFDJ¾DBMMZ8FTUFSOJ[BUJPO
DVMUVSBMWBMVFTBOEUSBEJUJPOTBSFTIBSFE
FYDIBOHFE DIBOHFE BOEUSBOTGPSNFE5IVT XJUIJOBHJWFODPVOUSZ OVNFSPVT
DVMUVSFTDBOCFSFQSFTFOUFEBOEFYJTUTJNVMUBOFPVTMZ
*ODPNF HFOEFS BHF SBDFFUIOJDJUZ BOE UIF FOWJSPONFOU IBWF BMTP CFFO
JEFOUJ¾FEBTWBSJBCMFTUIBUEFUFSNJOFXIPQBSUJDJQBUFTJOB¾UOFTTNPWFNFOUBOE
XIZ 7PMLXFJO$BQMBO
)PXFWFS UIFQMBDFBOETQBDFPOFJOIBCJUTTFFNT
UPCFUIFLFZGBDUPSUIBUEFUFSNJOFTEBJMZQIZTJDBMBDUJWJUZ
.BSJBNJTBDUJWFJOBTFBTJEFDPNNVOJUZ4IFJTWFSZGPSUVOBUFUIBUTIFEPFTOPU
FWFOIBWFUPUIJOLBCPVUKPJOJOHB¾UOFTTDMVCUPTUBZBDUJWFBOEFOHBHFE5IVT
XJUI GVODUJPOBM ¾UOFTT CVJMU JOUP IFS EBJMZ SPVUJOF .BSJBN DBO TUBZ QIZTJDBMMZ
BDUJWFXJUIPVUNBLJOHUJNFGPSJUFMTFXJTF"OEUIFHPPEOFXTBCPVU¾UOFTTBT
ZPV BSF BHJOH JT UIBU OP NBUUFS XIFSF ZPV TUBSU BT MPOH BT ZPV DBO TUJMM NPWF
TPNFQBSUTPGZPVSCPEZ ZPVDBOJNQSPWFZPVSQIZTJDBM¾UOFTTMFWFM²'JUOFTTJT
NZNFEJDJOF ³.BSJBNDPOGFTTFT
'JUOFTT JODMVEFT UIF GPMMPXJOH ¾WF DPNQPOFOUT DBSEJPWBTDVMBS FOEVSBODF

NVTDVMBS TUSFOHUI NVTDVMBS FOEVSBODF ¿FYJCJMJUZ BOE BHJMJUZ .BSJBNµT EBJMZ
SPVUJOFJODMVEFTNBOZPGUIFTFDPNQPOFOUTXJUIPVUIFSFWFOUIJOLJOHBCPVUJU
4IFIBTNBEFUIFSJHIUDIPJDFTJOIFSMJGFXJUIPVUUIFTDJFOUJ¾DLOPXMFEHF QBSUMZ
47
CFDBVTF IFS FOWJSPONFOU QSPWJEFT B IFBMUIZ MJGFTUZMF -FUµT BOBMZ[F .BSJBNµT

DIPJDFTJOHSFBUFSEFUBJM
.BSJBNµTEBJMZSPVUJOFJODMVEFTUIFGPMMPXJOHBTQFDUTPGTL]WMGEP´XRIWW
+ #JLJOHJOUIFNPSOJOHGPSNJOVUFTUPUIFDPGGFFTIPQBOECBDL5IBU
DPNFTUPNJOVUFTPGGEVHMSZEWGYPEVBDUJWJUZQFSEBZ
+ 8PSLJOHJOUIF¾TITUPSFBOENBLJOHEFMJWFSJFT PGUFOCZGPPU JOWPMWFT
QYWGYPEV WXVIRKXL MJGUJOH BOE IBVMJOH
BOE QYWGYPEV IRHYVERGI
BDUJWJUJFT DBSSZJOHXFJHIUGPSNJOVUFTBUBUJNF

+ 8BMLJOH TUSFUDIJOHBOESFMBYJOHBUUIFCFBDIJOUIFFWFOJOHGPSBCPVU
NJOVUFTBDDPVOUTGPSNPSFGEVHMSZEWGYPEV´XRIWWBDUJWJUJFT BTXFMM
BTµI\MFMPMX]
HEALTHY DIET
"IFBMUIZEJFUJODMVEFTUIFJOUBLFPG0NFHB XIJDIJTBMTPLOPXOGPSDPVOUFSJOHUIF
FGGFDUPGBHJOH#ZFBUJOHGSFTI¾TI .BSJBNµTEJFUJTGVMMPGFWFSZEBZ0NFHBTIF
EPFTOPUOFFEUPUBLFBTVQQMFNFOUUPGVM¾MMUIBUQPSUJPOPGBIFBMUIZEJFU.BSJBN
BMTP MPWFT GSFTI GSVJUT BOE WFHFUBCMFT 5IF ²7JLJOH 7JMMBHF³ PQFSBUFT B GSVJU BOE
WFHFUBCMFTUBOEXJUIUIFGSFTIFTUMPDBMQSPEVDFUIBUJTJOTFBTPO5IJTQSPEVDFJT
IBSWFTUFEXIFOSJQF OPUCFGPSF BOECSPVHIUUPUIFTUPSFGPSTBMFXJUIJOIPVST
.BSJBNµTTPOPXOTBOEPQFSBUFTUIBUTUPSFXJUIIJTXJGF"OEBHBJO .BSJBNJTBUUIF
SJHIUQMBDFBUUIFSJHIUUJNFUPCFOF¾UGSPNJU CFDBVTF
IFSTPONBLFTTVSFUIBUUIJTGSFTIQSPEVDFBMTPFOETVQ
PO.BSJBNµTUBCMF
8JUIUIFJOGPSNBUJPOXFSFDFJWFPOXIBUJTUIFSJHIU
EJFU GPS IFBMUIZ MJWJOH XF XPVME MJLF UP TVN VQ UIF
NPTUJNQPSUBOUBTQFDUTPGBIFBMUIZEJFU8IFUIFSJU
JT DBMMFE UIF ².FEJUFSSBOFO %JFU³ PS UIF MBUFTU GPPE
HVJEFMPHPMJLF²5IF'PPE$JSDMF³ 'PHU
XFOFFE
UPDPOTVNFNBOZGPPETJONPEFSBUJPO
48
CHAPTER TWO
HEALTHY DIET: “FOOD CIRCLE”
+ *VYMXERHZIKIXEFPIW UIFCFTUJTXIBUJTJOTFBTPO
IBMGPGZPVSEBJMZ
GPPE JOUBLF TIPVME CF GSVJU BOE WFHFUBCMFT %SBXJOH B MJOF IBMGXBZ
UISPVHIUIFDJSDMFSFQSFTFOUTUIJTQPSUJPOPGGPPEJOUBLF
+ 4VSXIMR ¾TI DIJDLFONPSFUIBOSFENFBU FHHT
"RVBSUFSPGUIFDJSDMF
TIPVMEDPOTJTUPGQSPUFJO
+ 'EVFSL]HVEXIW"RVBSUFSPGUIFDJSDMFTIPVMECFXIPMFHSBJOT
+ "OPUIFSMJUUMFQMBUFTJUTOFYUUPUIFCJHQMBUFPSDJSDMFUIBUSFQSFTFOUT
HEMV]
+ 4VHBSBOETBMUOFFETNJHIUWBSZGPSUIFBHJOHJOEJWJEVBM#FTUUPWFSJGZ
XJUIZPVSQIZTJDJBO
+ 7JUBNJOT B IFBMUIZ EJFU JODMVEFT NPTU WJUBNJOT UIVT BEEJUJPOBM
TVQQMFNFOUTBSFOPUSFDPNNFOEFE VOMFTTTQFDJ¾FECZZPVSQIZTJDJBO
"HFOFSBMSVMFPGUIVNCBNVMUJWJUBNJOGPSTQFDJ¾DHFOEFSOFFETPWFS
ZFBSTPGBHF JGOFDFTTBSZ JTFOPVHIQFSEBZ
"OFYBNQMFPGBIFBMUIZEJFUJODMVEFTUIFGPMMPXJOH
+ PVODFTPG0NFHB¾TIBUMFBTUUXJDFBXFFL TVDIBTXJMETBMNPO
GSPN "MBTLB "SDUJD DIBS "UMBOUJD NBDLFSFM TBSEJOFT CMBDL DPE BOE
GBSNFESBJOCPXPSHPMEFOUSPVU
+ TFSWJOHT PG GSVJU BOE WFHFUBCMFT FTQFDJBMMZ UIPTF UIBU DPOUBJO
IJHIBOUJPYJEBOUTMJLFDJUSVTGSVJUBOEEBSLHSFFOWFHFUBCMFT
+ &BUIFBMUIZGBUT NPOPVOTBUVSBUFEGBUT
TVDIBTPMJWFPJM DBOPMBPJM
BOE TVO¿PXFS PJM "OE GBUT IJHI JO 0NFHB TVDI BT XBMOVUT BOE
HSPVOE¿BYTFFETEBJMZ
+ $IPPTFXIPMFXIFBU PBUNFBMPSCSPXOSJDFPWFSTJNQMF²XIJUF³HSBJOT
GPSNPSF¾CFS
+ *ODMVEFBEBJMZTPVSDFPGDBMDJVNTVDIBTZPHVSU MPXGBUDIFFTFT
LF¾S BMNPOETBOEEBSLHSFFOT 4PVSDF&OWJSPONFOUBM/VUSJUJPO
WPM OP

49
% WTIGMEP RSXI XS [SQIR 5IFTUBUJTUJDTQSFEJDUUIBUPOFJOFJHIUXPNFO

XJMMCFEJBHOPTFEXJUICSFBTUDBODFSJOIFSMJGFUJNF)FSFBSF¾WFJNQPSUBOU
IFBMUIZCSFBTUOVUSJUJPOUJQTGPSXPNFO XXXLPNFOPSH

1EMRXEMRE,IEPXL];IMKLXBOEBWPJEXFJHIUHBJO#FJOHPWFSXFJHIU
JODSFBTFT UIF SJTL PG QPTUNFOPQBVTBM CSFBTU DBODFS 5IF NPSF
PWFSXFJHIUBXPNBOCFDPNFT UIFIJHIFSUIFSJTLGPSCSFBTUDBODFS
5IF/VSTFTµ)FBMUI4UVEZTIPXFEUIBUKVTUBNFSFQPVOETJODSFBTF
JO XFJHIU TJODF BHF ZFBST SFTVMUFE JO B IJHIFS SJTL PG CSFBTU
DBODFS DPNQBSFE UP UIPTF XPNFO XIP KVTU HBJOFE QPVOET *O
BEEJUJPO PCFTFXPNFOIBWFBHSFBUFSSJTLPGCSFBTUDBODFS XXX
DIBOOJOHIBSWBSEFEVOIT

0MQMX%PGSLSP'SRWYQTXMSR4UVEJFTTIPXUIBUKVTUIBWJOHPOFBMDPIPMJD
ESJOLQFSEBZJODSFBTFTUIFSJTLPGCSFBTUDBODFSCZ5IF$FOUFSGPS
%JTFBTF$POUSPM(VJEFMJOFTTVHHFTUUIBUXPNFOOPUFYDFFENPSFUIBO
POFESJOLQFSEBZBOENFOOPUNPSFUIBOUXPESJOLTQFSEBZ XXX
DEDBMDPIPMGBRTIUN

&VIEWXJIIHMRK MW &IWX " IJTUPSZ PG CSFBTUGFFEJOH B DIJME EFDSFBTFT
UIFSJTLPGHFUUJOHCPUIQSFBOEQPTUNFOPQBVTBMCSFBTUDBODFS XXX
CSFBTUDBODFSBCPVUDPNPESJTLGBDUPSTJOEFUBJM

)\IVGMWI %BJMZ CSJTL XBMLJOH JT SFDPNNFOEFE 5IF /VSTFTµ )FBMUI
4UVEZGPVOEUIBUCSFBTUDBODFSQBUJFOUTXIPXBMLPSEPPUIFSLJOEPG
NPEFSBUFFYFSDJTFGPSUISFFUP¾WFIPVSTBXFFLBSFBCPVUMFTT
MJLFMZ UP EJF GSPN UIF EJTFBTF UIBO TFEFOUBSZ XPNFO 0UIFS TUVEJFT
GSPNUIF/BUJPOBM$BODFS*OTUJUVUFTIPXUIBUFYFSDJTJOHNBZEFDSFBTF
IPSNPOFMFWFMTBOEIFMQMPXFSCSFBTUDBODFSSJTL XXXLPNFOPSH

1EMRXEMRE,IEPXL](MIX4FFBCPWFGPSIFBMUIZFBUJOHFYBNQMF
50
CHAPTER TWO
%JH
MENTAL FITNESS
#FJOH JOUFSFTUFE JO ZPVS DPNNVOJUZ BOE UBMLJOH UP GSJFOET BOE OFJHICPST LFFQT
QFPQMFBMFSU0GDPVSTF SFBEJOHCPPLT NBHB[JOFT OFXTQBQFSTPSMJTUFOJOHUPUIF
OFXT JT FTTFOUJBM UP NFOUBM IFBMUI BT XFMM .BSJBN TUBSUT IFS EBZ CZ MJTUFOJOH UP
/BUJPOBM1VCMJD3BEJP5IFOTIFUBMLTUPIFSGSJFOETBUUIFDPGGFFTIPQBCPVUUIFMPDBM
OBUJPOBM BOEJOUFSOBUJPOBMOFXT4UBZJOHDPOOFDUFEXJUIFWFSZPOFXIPDSPTTFTIFS
QBUILFFQTIFSBMFSUBOETIBSQ4IFMPWFTUPMBVHI BOPUIFSLFZDPNQPOFOUUPXFMM
CFJOH
.BSJBN BMTP MJLFT UP XSJUF BOE IBT NBOZ JOUFSFTUJOH GBNJMZ TUPSJFT UP UFMM
²)PXFWFS JGZPVTIBSFZPVSXSJUJOHTXJUIPUIFST JUJTNVDINPSFGVO³4IFCFMPOHT
UPBXSJUJOHHSPVQUIBUHFUTUPHFUIFSPODFBNPOUI5IFZSFBEBOEDSJUJDJ[FFBDI
PUIFSµTXPSL-BTUZFBS BSFUJSFE&OHMJTIQSPGFTTPSKPJOFEUIFXSJUJOHHSPVQ BOE
OPX UIFHSPVQJTPOUIFCSJOLPGQVCMJTIJOHUIFJS¾STUDPNCJOFEWPMVNFPGTIPSU
TUPSJFT XIJDIUIFZIBWFCFFOXPSLJOHPOPWFSUIFQBTUUFOZFBST
8IJMFBMMPGUIFHSPVQNFNCFSTTIBSFBQBTTJPOGPSXSJUJOH FBDINFNCFSIBTB
VOJRVFNPUJWBUJPOGPSKPJOJOHUIFHSPVQ0GUFOQFPQMFKPJOCFDBVTFUIFZXBOUUP
51
XSJUFBNFNPJS0OFNFNCFSXSPUFBMPWFMFUUFSBTBXBZPGFYQSFTTJOHIJTTPSSPX
BCPVU NJTTJOH IJT XJGF .BSJBN XIP XBT UIF HSPVQ MFBEFS CFGPSF UIF &OHMJTI
QSPGFTTPSKPJOFE IBTMFBSOFEOPUUPUJQUPFBSPVOETFOTJUJWFTVCKFDUT BTHSPVQ
NFNCFSTTFFNFBHFSUPTIBSFFWFOUIFJSNPTUQFSTPOBMFYQFSJFODFT²5IFSFJTB
TBEOFTTUPTPNFPGUIFTFTUPSJFT CVUUIFZBSFTPMPWFMZBUUIFTBNFUJNF ³TBZT
.BSJBN
5IFSFBTPOUIFXSJUJOHHSPVQJTTVDIBTVDDFTTXJUIUIFPMEFSQPQVMBUJPOPGUIJT
MJUUMFTFBTJEFWJMMBHFJTUIBUUIFZIBWFBHPPEUJNFUPHFUIFS5IFZBSFDPOOFDUJOH
XJUI FBDI PUIFS UISPVHI UIJT QSPDFTT "OE FWFO NPSF JNQPSUBOUMZ UIJT HSPVQ
IFMQT JUT NFNCFST TIBSF UFSSJ¾D TUPSJFT BOE DSFBUF OBSSBUJWFT XIJDI UIFZ DBO
QBTTPOUPUIFJSEFTDFOEBOUT"MUIPVHIUIFSBOHFPGXSJUJOHEJGGFSTXJEFMZ UIF
HPBMPGUIJTHSPVQJTOPUCFDPNJOHBUFSSJ¾DXSJUFS CVUSBUIFSTIBSJOHBOECVJMEJOH
BDPNNVOJUZUISPVHIUIFNFEJVNPGXSJUJOH
5IFSFBSFPUIFSHSPVQTXJUIUIFTBNFQVSQPTF XIFUIFSUIFNFEJVNJTBSUPSNVTJD
PSSFBEJOHCPPLT°UIFZBMMLFFQZPVNFOUBMMZBMFSU5IFPMETBZJOH ²*GZPVEPOµU
VTFJUZPVXJMMMPTFJU ³JTFWFONPSFJNQPSUBOUGPSUIFMBUUFSQBSUPGQFPQMFµTMJGF
52
CHAPTER TWO
J4U
.BSJBNµTQIRXEPDIFDLMJTUJODMVEFT
+ -JTUFOJOHUPUIFOFXTJOUIFNPSOJOHPO/BUJPOBM1VCMJD3BEJP
+ %BJMZUBMLTFYDIBOHFXJUIGSJFOETBOEGBNJMZNFNCFST
+ 3FBEJOHJOUIFFWFOJOHOFXTQBQFS NBHB[JOFPSCPPLT
+ .BTUFSJOH UIF BSU PG FNBJM FYDIBOHFT .BSJBNµT HSBOETPO TFU VQ B
DPNQVUFSGPSHSBOENBUPHPPOUIFJOUFSOFU
+ #FJOHBNFNCFSPGBXSJUJOHHSPVQ
+ 7PMVOUFFSJOHJOIFSMPDBMDIVSDI
SPIRITUAL FITNESS
0OFEPFTOPUIBWFUPCFBNFNCFSPGBOPSHBOJ[FESFMJHJPVTHSPVQUPQSBDUJDF
TQJSJUVBMIFBMUI.FEJUBUJPO TUBZJOHGPDVTFEPOUIFUBTLTJOXIJDIPOFJTJOWPMWFE
NJOEGVMOFTT
PSTJNQMZUBLJOHBEFFQCSFBUIBOETBWPSJOHUIFNPNFOU BMMHJWFT
QFPQMFBXFMDPNFBOEOFFEFECSFBLJOPVSGBTUQBDFETPDJFUZ
53
.BSJBNCFMJFWFTJOUIFQPXFSPGQSBZFS&WFOXIFOQFPQMFDPNFGSPNEJGGFSFOU
DVMUVSFTBOEEJGGFSFOUGBJUIT UIFZDBOVTVBMMZBHSFFPOPOFUIJOHQSBZFSIFMQT
#VUXIZ
8IZEPFTQSBZFSTFFNUPIFMQ FWFOJGJUHPFTVOBOTXFSFE 1SBZFSJTUIFPQQPTJUF

PGNVMUJUBTLJOH²'PSNF QSBZFSTBSFKVTUFNPUJPOTUSZJOHUPNBLFQFBDFXJUI
SFBMJUZBOEXJUIXIBUXFDBOOPUDPOUSPM ³.BSJBNTBZT
3FTFBSDIFST JO UIF T BTLFE PMEFS QFPQMF IPX UIFZ DPQF XJUI TUSFTT 5IF
PWFSXIFMNJOHBOTXFSUIFZSFDFJWFEXBTUIBUUIFZSFMJFEPOUIFJSSFMJHJPVTGBJUI
,PFOJH %VLF6OJWFSTJUZ.FEJDBM$FOUFS
*OUIFT ,PFOJHµTSFTFBSDIGPVOE
B MJOL CFUXFFO IJHIFS SBUFT PG GBJUI BOE MPXFS SBUFT PG EFQSFTTJPO )F GPVOE
UIBUQFPQMFXIPQSBZEBJMZBOEBUUFOETFSWJDFTXFFLMZUFOEUPIBWFMPXFSCMPPE
QSFTTVSF"OEGVSUIFS QFPQMFXIPBUUFOESFMJHJPVTTFSWJDFTSFHVMBSMZBSFBMNPTU
MFTT MJLFMZ UP IBWF B QPPS JNNVOF TZTUFN UIFZ IBWF MPXFS JOUFSMFVLFO
MFWFMT
*OFTTFODF UIFNPSFSFMJHJPVTZPVBSF UIFMFTTTUSFTTFEPVUZPVUFOEUP
CF
*O UIF "SDIJWFT PG *OUFSOBM .FEJDJOF QVCMJTIFE B TVSWFZ JO XIJDI PG
EPDUPSTTBJEBCFMJFGJOBTVQFSOBUVSBMCFJOHTPNFUJNFTBGGFDUTBQBUJFOUµTIFBMUI
.BSJBN BMTP EFTDSJCFT BO FYQFSJFODF PG EFFQ SFMBYBUJPO XIFO TIF NFEJUBUFT
PS QSBZT 4VDI FYQFSJFODFT MPXFS IJHI CMPPE QSFTTVSF 0UIFS QFPQMF TXFBS CZ
UIF QPXFS PG ZPHB ²*U TMPXT NF EPXO³ &WFO UBLJOH TIPSU SF¿FDUJWF NPNFOUT
EVSJOHUIFEBZIFMQPOFUPTMPXEPXOBOESF¿FDU"SBUIFSOFX¾FMELOPXOBT
/FVSPUIFPMPHZ MPPLT BU UIF CJPMPHJDBM CBTJT PG SFMJHJPO BOE TQJSJUVBMJUZ 8IFO
TDBOOJOHUIFCSBJOTPG#VEEIJTUNPOLTBOE$ISJTUJBOOVOTJOUIFJSEFFQFTUTUBUF
PG SFMBYBUJPO NFEJUBUJPO PS QSBZFS
SFTFBSDIFST GPVOE UIBU UIFTF JOEJWJEVBMT
XFSFJOBTUBUFPGJOUFOTFDPODFOUSBUJPO JOXIJDIUIFCPVOEBSJFTCFUXFFOUIFJS
CPEJFTBOEUIFXPSMECFDBNFCMVSSFE5IFZGFMUDPOOFDUFEUPUIFVOJWFSTF*OUIJT
TUBUFXPSSJFTBOETUSFTTGBEFEBXBZ
5IFCFOF¾UTPGQSBZFSBOESFMBYBUJPONBLFZPVSFBMJ[FUIBUZPVBSFOPUBCMFUP
DPOUSPMFWFSZUIJOHBSPVOEZPV²5IFCSBJOPOMZIBTTPNVDIQSPDFTTJOHQPXFS
CFGPSF JU IJUT ´DPHOJUJWF FYIBVTUJPOµ³ -BEE *OEJBOB 6OJWFSTJUZ
.BSJBN
TBZT ²*MFU(PECFJODIBSHFBOE*GFFMCFUUFS³
54
CHAPTER TWO
.BSJBNµTSFDJQFGPSWTMVMXYEPLIEPXLJODMVEFT
+ (PJOHUPUIFMPDBMDIVSDIPOBXFFLMZCBTJT
+ #FJOHJOWPMWFEJOUIFQBSJTIUISPVHIWPMVOUFFSXPSL°EFMJWFSJOHDPO
TFDSBUFEXBGFSTUPUIFTJDLBOEFMEFSMZXIPDBOOPUNBLFJUUPDIVSDI
+ 1FSTPOBMQSBZFSTNFEJUBUJPOJOUIFFWFOJOHXIFOTIFXBMLTUIFCFBDI
HAPPINESS
.BSJBNDPOTJEFSTIFSTFMGBWFSZIBQQZQFSTPO*OGBDU TIFTBZTUIBUTIFFOKPZT
FWFSZ NPNFOU PG UIF EBZ ²-JWJOH JO UIF NPNFOU³ JT IFS TFDSFU UP IBQQJOFTT
3FDFOUSFTFBSDITUSFTTFTUIFQSJODJQMFPGNJOEGVMOFTT GPDVTJOHUIFNJOEPOPOF
UIJOH OPUNVMUJUBTLJOH
BOEUVOJOHJOUPUIFGSFRVFODZ²TBWPSJOHUIFNPNFOU³
.BSJBN LOPXT MPUT PG VOIBQQZ QFPQMF ².BLJOH DPNQBSJTPO DBO TQPJM ZPVS
IBQQJOFTT³5IFSFBSFBMXBZTQFPQMFXIPIBWFNPSFPSXIPIBWFJUCFUUFS CVU
GPDVTJOHPO²LFFQJOHVQXJUIUIF+POFTFTTQPJMTZPVSPXOIBQQJOFTT³
²1FPQMFBMTPUIJOLUIBUNPOFZDBONBLFZPVIBQQZ³8IJMFJUDFSUBJOMZDBOIFMQ
JONBOZSFTQFDUT BOE.BSJBNJTGPSUVOBUFFOPVHIOPUUPIBWFUPXPSSZBCPVUJU
SFTFBSDIIBTTIPXOUIBUXFBMUIEPFTOPUOFDFTTBSJMZMFBEUPIBQQJOFTT1FPQMF
XIPBSFPOMZDPODFSOFEBCPVUNBLJOHNPSFNPOFZUIJOLUIBUUIFZXJMMCFIBQQZ
PODFUIFZIBWFSFBDIFEUIFJSHPBM CVUUIFHPBMLFFQTTIJGUJOH.BOZQFPQMFTFF
IBQQJOFTTPOMZJOUIFJSGVUVSFBOEUIJOLUIBUJUDPNFTGSPNNPSFNPOFZBOENPSF
QPXFS .BSJBN DJUFT BO PME NPOL XIP TVHHFTUFE ²5IF CBTJD NJTUBLF QFPQMF
NBLFJTUPUIJOLUIBUIBQQJOFTTJTBHPBM³ -FMPSE

)BQQJOFTTDPNFTGSPNTPDJBMUJNFXJUIGSJFOET.BSJBNNFFUTXJUIIFSGSJFOET
FWFSZ NPSOJOH BOE UIVT TUBSUT IFS EBZ PO B IBQQZ OPUF FWFO JG UIFZ EJTDVTT
QSPCMFNT5IFTJNQMFBDUPGTIBSJOH MJTUFOJOHUPPOFBOPUIFSBOEHFUUJOHTVQQPSU
UISPVHIDPNQBTTJPOHJWFTIFSUIFTUSFOHUIUPGBDFXIBUFWFSUIFEBZXJMMCSJOH
'FFMJOH HPPE BCPVU ZPVS GBNJMZ DBO BMTP NBLF ZPV IBQQZ .BSJBNµT QBSFOUT
XPSLFEIBSEUPFTUBCMJTIUIF¾TIJOHCVTJOFTTTIFIBTJOIFSJUFE#VULFFQJOHJU
55
VQBOENBLJOHDIBOHFTUP²TUBZBMJWF³JTOPFBTZNBUUFS4IFIBTXPSLFEIBSE
IFSXIPMFMJGF"TBMJUUMFHJSMTIFIFMQFEIFSGBUIFSJOUIFCVTJOFTT8IFOZPVPXO
ZPVSPXOCVTJOFTT UIFSFJTOPIPVSXPSLXFFL4PNFUJNFTZPVXPSLTFWFO
EBZT B XFFL #VU UIFSF BSF NBOZ QFSLT UIBU DPNF XJUI JU 5IF NPTU JNQPSUBOU
GBDUPSJTLOPXJOHUIBUZPVSXPSLQSPWJEFTGPSZPVSGBNJMZ
56
CHAPTER TWO
.BSJBNµTTVMRGMTPIWJSVLETTMRIWWJODMVEF
+ $PNQBTTJPOGPSPUIFSTBOEMJGF
+ .JOEGVMOFTTBTMJWJOHJOUIFNPNFOU
+ .POFZIFMQT CVUEPFTOPUNBLFZPVIBQQZQFSTF
+ #FJOHXJUIGSJFOETBOEGBNJMZ
+ ,OPXJOHUIBUGBNJMZJTQSPWJEFEGPS
.BSJBNIBTGPVOEPVUXIBUNBLFTIFSIBQQZUISPVHISF¿FDUJOHPOIFSMJGFBOE
EJTDPWFSJOHIFSQBTTJPOT5IBUXBTOPUBMXBZTFBTZUPEP FTQFDJBMMZXIJMFSBJTJOH
BCJHGBNJMZ#VUOPXUIBUTIFJTJOIFSMBUFSZFBSTTIFIBTUIFUJNFBOEGSFFEPNUP
SF¿FDUPOIFSMJGF4IFBMXBZTDPNFTCBDLUPIFSDIJMEIPPE8IBUFWFSNBEFIFS
IBQQZBTBMJUUMFHJSM TIF¾OET NBLFTIFSIBQQZTUJMM
(SPXJOH VQ JO B MBSHF GBNJMZ BOE CFJOH TVSSPVOEFE CZ QFPQMF TIF IBT LOPXO
IFSXIPMFMJGFNBLFTMJGFTXFFUGPS.BSJBN"MUIPVHITIFMJWFTCZIFSTFMGJOBO
BQBSUNFOU TIFEPFTOPUGFFMMPOFMZCFDBVTFIFSDIJMESFODIFDLVQPOIFSBOE
TIFTFFTUIFNUISPVHIPVUUIFEBZ.BSJBNJTFYUSFNFMZMVDLZUIBUTIFHSFXVQJO
UIFSJHIUQMBDFBUUIFSJHIUUJNF XIJDIIBTQSPNPUFEIFSIFBMUIBOEQSPWJEFEGPS
NVDIIBQQJOFTTJOIFSMJGF
*OIBMJOHUIFGSFTIBJSGSPNUIFTFBFWFSZEBZJTBOBEEJUJPOBMCPOVTUIBUDPNFT
BMPOH XJUI MJWJOH OFBS UIF PDFBO BOE MPWJOH UIF PVUEPPST &YFSDJTF IBT CFFO
QSPWFOUPCFJOHBNPPECPPTUFSBOEBOBOUJEFQSFTTBOUCFDBVTFPGUIFJODSFBTF
JO FOEPSQIJOT ¿PXJOH UISPVHI UIF CPEZ " TUVEZ DPOEVDUFE MBTU ZFBS CZ UIF
6OJWFSTJUZ PG &TTFY TIPXFE UIBU FYFSDJTJOH JO OBUVSF GPS KVTU ¾WF NJOVUFT B
EBZ DBO TJHOJ¾DBOUMZ CPPTU B QFSTPOµT NPPE TFMGFTUFFN BOE NFOUBM IFBMUI
3FTFBSDIFSTIBWFBOBMZ[FEUIFFGGFDUTPGBDUJWJUJFTTVDIBTXBMLJOH HBSEFOJOH
DZDMJOH ¾TIJOH CPBUJOH IPSTFCBDLSJEJOH BOEGBSNJOHPOPWFSQFPQMFBOE
GPVOEUIBUBMMOBUVSBMFOWJSPONFOUTQSPEVDFEIFBMUIGVMSFTVMUT BOEFOWJSPONFOUT
UIBUDPOUBJOFEXBUFSTIPXFEFWFOIJHIFSBEWBOUBHFT8IFUIFSJUJTUIFTVOTIJOF
UIFGSFTIBJS PSUIFWJCSBOU HSPXJOHMJGFUIBUTVSSPVOETUIFPVUEPPST UIFSFJTKVTU
TPNFUIJOHBCPVUTQFOEJOHUJNFJOOBUVSFUIBUDBOOBUVSBMMZFOIBODFZPVSNPPE
"SDIJWFTPG*OUFSOBM.FEJDJOF

57
0VUEPPS BDUJWJUJFT BSF BMTP B HSFBU XBZ UP HFU UIF XIPMF GBNJMZ BXBZ GSPN UIF
DPNQVUFSJOUFSOFU 3FTFBSDIFST BU UIF "OOFOCFSH $FOUFS PG UIF 6OJWFSTJUZ PG
4PVUIFSO $BMJGPSOJB GPVOE UIBU BO JODSFBTJOH OVNCFS PG QFPQMF EFDMBSF UIBU
JOUFSOFU VTBHF JT JOUFSGFSJOH XJUI UIF UJNF UIFZ TQFOE XJUI UIFJS GBNJMJFT 5IJT
OVNCFS IBT USJQMFE TJODF (PJOH PVUTJEF JT GVO BOE VQMJGUJOH .BSJBN
EPFT JU BMM UIF UJNF *O GBDU TIF TQFOET NPSF UJNF PVUEPPST UIBO JOEPPST)FS
SFDPNNFOEBUJPO²*GZPVEPOPUMJWFOFBSUIFTFB ZPVDBOWJTJUBOZUJNF#VUEP
OPUUFMMUPPNBOZQFPQMF CFDBVTFXFEPOPUXBOUUPCFSVOPWFSCZUPVSJTUT³
.BSJBNTFUTBXPOEFSGVMFYBNQMFPGIFBMUIZBOEIBQQZBHJOH
58
CHAPTER TWO
REFERENCES
+ "SDIJWFTPG*OUFSOBM.FEJDJOF
XXXBSDIJOUFBNBBTTOPSHDHJDPOUFOU
BCTUSBDU
+ $FOUFSTGPS%JTFBTF$POUSPMBOE1SFWFOUJPO
8FCTJUF/BUJPOBM$FOUFSGPS$ISPOJD
%JTFBTF1SFWFOUJPOBOE)FBMUI1SPNPUJPO
+ 'PHU &NNB
XXXFNNBGPHUDPNCMPH +VMZ
+ 3VCJO (

5IF)BQQJOFTT1SPKFDU)BSQFS$PMMJOH1VCMJTIFST /FX:PSL
+ )BMM &.)BMM
6OEFSTUBOEJOH$VMUVSBM%JGGFSFODFT(FSNBOT 'SFODI BOEUIF
"NFSJDBOT:BSNPVUI ./*OUFSDVMUVSBM1SFTT
+ -BEE ,
8FCTJUF*OEJBOB6OJWFSTJUZ 1TZDIPMPHZPG3FMJHJPO
+ -FMMOFTT "+/BUJPO
4QPSU1TZDIPMPHZ/FMTPO)BMM1VCMJTIFST $IJDBHP
+ 64%FQBSUNFOUPG)FBMUIBOE)VNBO4FSWJDFT
1IZTJDBM"DUJWJUZBOE)FBMUI"
3FQPSUPGUIF4VSHFPO(FOFSBM"UMBOUB (FPSHJB
+ 7PMLXFJO$BQMBO ,
$VMUVSF 4QPSU BOE1IZTJDBM"DUJWJUZ.FZFS.FZFS
1VCMJTIFST "BDIFO(FSNBOZ
59
CHAPTER THREE
Tennis in Paradise – Ojibway and the 30,000 Islands
CHAPTER THREE
Tennis in Paradise – Ojibway and the 30,000 Islands
5FOOJT BOE IJT QPTJUJWF BUUJUVEF CSPVHIU $IBSMFT GBS JO MJGF ° GSPN $PNNVOJTU
DPOUSPMMFE :VHPTMBWJB UP UIF QBSBEJTF PG 0KJCXBZ *TMBOE JO UIF (FPSHJBO #BZ JO
$BOBEBBQMBDFXIFSFUIFBJSJTDSJTQBOEGSFTIBOEUIFXBUFSTDSZTUBMDMFBSBOE
GVMMPG¾TI BOEXIFSFMJGFJTTJNQMFBOESFMBYJOH&WFSZNPSOJOHJOUIFTVNNFS
$IBSMFTHFUTVQFBSMZBOEMFBWFTIJTDPUUBHFJOUIF(FPSHJBO#BZUPSJEFIJTCPBU
PWFSUP0KJCXBZ B$MVCXIFSFIFQMBZTUFOOJTXJUIIJTUFOOJTQBSUOFST"UZFBST
PGBHF IFJTUIFPMEFTUQMBZFS CVUBOJOUFHSBMQBSUPGUIJTVOJRVF$BOBEJBOUFOOJT
DPNNVOJUZ
$IBSMFTTUBSUFEQMBZJOHUFOOJTXIFOIFXBTZFBSTPMEPOBEJMBQJEBUFEUFOOJT
DPVSUJO#FMHSBEF XIFSFIFXBTCPSOUPB3VTTJBONPUIFSBOEB4FSCJBOGBUIFS
5FOOJTXBTOPUBTQPSUUIBUUIF$PNNVOJTUSFHJNFTVQQPSUFECFDBVTFJUIBEUIF
SFQVUBUJPO PG CFJOH B ²HFOUMFNBOµT HBNF³ #VU $IBSMFT MJLFE JU 4JODF IF DPVME
OPU CVZ B UFOOJT SBDLFU IF VTFE IJT NPUIFSµT PME XPPEFO SBDLFU UIBU TIF IBE
CSPVHIUGSPN4U1FUFSTCVSHNBOZZFBSTCFGPSF"OEUIFCBMMTIFIBEDBNFWJB
DBSFQBDLBHFTTFOUCZIJTBVOUGSPNUIF6OJUFE4UBUFT5IFTFDMBZUFOOJTDPVSUT
PODF UIF QSJEF PG UIF DJUZµT CFTULOPXO UFOOJT DMVC CFGPSF 8PSME 8BS ** XFSF
GBMMJOHBQBSU CVU$IBSMFTEJEOPUDBSF)FXFOUPOQVSTVJOHXIBUIFMPWFE OPU
XIBUUIFHPWFSONFOUEJDUBUFE4JNJMBSMZ BGUFSHSBEVBUJOHGSPNVOJWFSTJUZXJUIB
MBXEFHSFF IFDPVMEOPU¾OEBKPCTJODFIFXBTOPUBNFNCFSPGUIF$PNNVOJTU
QBSUZ5IBUEJEOPUEJTDPVSBHFIJN²*GPVOEBOFWFOCFUUFSKPCXPSLJOHJOGPSFJHO
BGGBJST³
5IFKPCJOGPSFJHOBGGBJSTFWFOUVBMMZCSPVHIUIJNUPMJWFJO#BHIEBEGPSTFWFSBM
ZFBST XIFSF IF XBT ²FOKPZJOH OPSNBM MJGF ³ BXBZ GSPN $PNNVOJTN BT IF
EFTDSJCFT JU &YQFSJFODJOH UIBU ²GSFF³ MJGFTUZMF ¾OBMMZ DPOWJODFE IJT XJGF UIBU JU
XBTUJNFUPMFBWFUIFJSIPNFDPVOUSZ :VHPTMBWJB JOPSEFSUPQSPWJEFUIFJSUXP
DIJMESFOXJUIBCFUUFSMJGFJO"NFSJDB#VUUIBUXBTFBTJFSTBJEUIBOEPOF"QQMZJOH
GPS UIF BQQSPQSJBUF QBQFST QSPWFE UP CF NPSF EJG¾DVMU UIBO UIFZ BOUJDJQBUFE
'JOBMMZ BGUFS UXP ZFBST PG USZJOH UIFZ XFSF HSBOUFE QFSNJTTJPO UP MFBWF GPS
62
CHAPTER THREE
TENNIS IN PARADISE - OJIBWAY AND THE 30,000 ISLANDS
1V
UIF64"/PUUFMMJOHBOZPOF IFMFGUXJUIIJTGBNJMZJOUIFJSDBS B$JUSPO1BMBTU

XIJDIXBT¾MMFEUPUIFUPQXJUIXIBUFWFSXPVME¾U#PBSEJOHBCPBUJO)BNCVSH
(FSNBOZ $IBSMFTNBOBHFEUPBSSJWFJO/FX:PSL$JUZUXFMWFEBZTMBUFS(SFFUFE
CZIJTZFBSPMEBVOU XIPMPPLFETPZPVOHJOIFSSFEWFMWFUTVJU TIFDPOWJODFE
IJNUIBUUIFSFXFSFHSFBUFSPQQPSUVOJUJFTJO$BOBEBUIBOJOUIF64""QSJM
CFDBNFUIFNPTUDFMFCSBUFEIPMJEBZUPUIFOFXÃ5PEE³GBNJMZ XIPIBEDIBOHFE
UIFJSOBNFGSPN%PEPSPXJUDI CFDBVTFOPPOFXPVMEIJSF$IBSMFTXJUIUIFPME
OBNF6OEFS²5PEE ³IFGBJSFEWFSZXFMM XPSLJOHGPSUIF$BOBEJBOHPWFSONFOU
VOUJMIFSFUJSFEJO
"MM UISPVHI IJT MJGF UFOOJT IBT BMXBZT QSPWJEFE B TBGF IBWFO GPS $IBSMFT XIP
XPVMEMBUFSQMBZUJNFTBXFFLBUUIFNPTUQSFTUJHJPVT5FOOJT$MVCJO5PSPOUP
²*UDMFBSTNZNJOEBOELFFQTNFHSPVOEFEBOEGPDVTFE DPOUFNQMBUJOH
NZOFYUNPWF³
6QPOBSSJWBM NBOZEFDJTJPOTBOENPWFTIBEUPCFNBEFCZUIFJNNJHSBOUGBNJMZ
5IFZDPVMEOPUHFUBMPBOGSPNB$BOBEJBOCBOLUPCVZUIFJS¾STUIPNF#VU$IBSMFT
LOFXXIBUUPEP)FTPMEIJTIPVTFCBDLJO:VHPTMBWJB"MUIPVHIIFNJHIUIBWF
HPUUFOPOMZPGUIFWBMVF UIJTNPOFZQSPWJEFEUIFJNQPSUBOUEPXOQBZNFOU
GPSUIFJSTUBSUFSIPNFJO5PSPOUP
63
$IBSMFTQBTTFEPOIJTMPWFPGUFOOJTUPIJTUXPDIJMESFO XIPXPVMEHPXJUIIJN
UPUIFDMVCBOECFDPNFWFSZHPPEUFOOJTQMBZFSTUIFNTFMWFT$IBSMFTJOUSPEVDFE
IJTDIJMESFOUPWBSJPVTTQPSUTHSPXJOHVQJOUIFHSFBUFS5PSPOUPBSFB-JLFNBOZ
$BOBEJBOT $IBSMFT BOE IJT GBNJMZ MPWF UIF PVUEPPST NBLJOH VTF PG XIBU XBT
BWBJMBCMFUPUIFN5IFUFOOJTDMVCBMTPIBEBTXJNNJOHQPPM XIFSFUIFDIJMESFO
MFBSOFEIPXUPTXJN%VSJOHUIFTVNNFSTUIFZXPVMEHPUPOFBSCZMBLFTUPDBOPF
CPBUBOETXJN"OEEVSJOHUIFXJOUFSUJNF UIFZXPVMEHPUPOFBSCZNPVOUBJOT
UPTLJ
#FJOH PVUEPPST BOE QIZTJDBMMZ BDUJWF TBWFE $IBSMFTµ MJGF ZFBST MBUFS XIFO IF
OFFEFE RVBESVQMF CZQBTT TVSHFSZ 5IF EPDUPST UPME IJN UIBU CFDBVTF IF IBE
CFFOWFSZBDUJWFBOEQIZTJDBMMZ¾U UIFCMPDLBHFXBTOPUBTCBEBTJUDPVMEIBWF
CFFO)FFNFSHFEGSPNUIFTVSHFSZJOHPPETIBQF)FXBTBCPVUZFBSTPME
8IFO $IBSMFT EJTDPWFSFE 0KJCXBZ XJUI JUT UFOOJT TXJNNJOH BOE CPBUJOH IF
ESFBNFEPGPXOJOHBDPUUBHFJOQBSBEJTF5IBUXPVMEFOBCMFIJNUPTUBZQIZTJDBMMZ
BDUJWFBMMTVNNFS*OXJOUFS IFXPVMEEPEPXOIJMMTLJJOHBOEDSPTTDPVOUSZTLJJOH
*O IJTESFBNDBNFUSVFBOEIFGFMMJOMPWFXJUIUIFMJGFJOQBSBEJTF FOBCMJOH
IJN UP QMBZ UFOOJT° IJT OVNCFS POF TQPSU ° FWFSZ EBZ BT XFMM BT CPBUJOH BOE
TXJNNJOH5ISPVHIUFOOJTIFIBTFOKPZFEUIFDPNQBOJPOTIJQPGNBOZQFPQMF
DPOTUBOUMZ NBLJOH OFX GSJFOET TUBZJOH JOGPSNFE BOE HFOFSBMMZ NBLJOH TPNF
JNQPSUBOUDPOOFDUJPOT4UJMMTQFBLJOHXJUIIJT4FSCJBOBDDFOU $IBSMFTTUBOETPVU
XIFOIFTQFBLT CVUIFIBTCFDPNFBOJOUFHSBMQBSUPGUIF$BOBEJBODVMUVSF OPU
NJTTJOHIJTIPNFDPVOUSZBUBMM4JODFIJTNPUIFSIBTQBTTFEBXBZ BOEUIFNBOZ
DIBOHFT UIBU :VHPTMBWJB IBE FOEVSFE UIF QMBDF XIFSF IF HSFX VQ OP MPOHFS
FYJTUT4PNFUJNFTIFHPFTUP4FSCJBUPTIPXIJTDIJMESFOXIFSFIFDBNFGSPN
64
CHAPTER THREE
*OIJTPMEFSBHF $IBSMFTJTGPSUVOBUFFOPVHIUPIBWFUIFMJCFSUZUPDIPPTFXIFSF
IFXBOUTUPTQFOEIJTUJNF)FIBTDPNFVQXJUIBZFBSMZTDIFEVMFNBLJOHUIF
NPTUPGFWFSZNPOUI BWPJEJOHUIFDPMEBOETOPX"GUFSJOIFSJUJOHTPNFNPOFZ
GSPNIJTBVOUJO/FX:PSL IFCPVHIUBMJUUMFQMBDFJO'MPSJEBXIFSFIFBOEIJTXJGF
OPXTQFOEUIFXJOUFST5IFSF IJTKPJOUTEPOPUIVSUBOEUIFSFJTOPSJTLPGTMJQQJOH
BOEGBMMJOH5IFZBMTPEPXOTJ[FEGSPNBIPVTFUPBDPOEPNJOJVNJO5PSPOUP XIFSF
UIFZKVTUUVSOUIFLFZBOEMFBWFOPXPSSJFTBCPVUUIFQMBDFJOUIFJSBCTFODF*OUIF
TVNNFST IFMJWFTJO0KJCXBZ XIFSFIFQMBZTUFOOJTFWFSZEBZXJUIIJTGSJFOET
&WFSTJODFUIFZEJTDPWFSFEUIJTMJUUMFJTMBOE IJTGBNJMZIBTCFFOJOMPWFXJUIJU5IF
MJGFTUZMFPOUIFJTMBOEEFNBOETBDUJWJUZ XIFUIFSJUJTUBLJOHDBSFPGZPVSCPBU
¾YJOH UIF DPUUBHF QSFQBSJOH NFBMT TJODF UIFSF BSF OP SFTUBVSBOUT OFBSCZ
PS
QMBZJOHXJUIUIFHSBOEDIJMESFOBOE OPUUPGPSHFU IJTQBTTJPO UFOOJT:FT UIFSF
IBWFCFFOTFUCBDLTJOIJTMJGF CVUBQPTJUJWFBUUJUVEFHFUTZPVGBS²"OEBTMPOH
BTZPVCFMJFWF© ³JTPOFPG
$IBSMFTµ GBWPSJUF TBZJOHT
)F MJWFT CZ UIF #VEEIJTU
DPOWJDUJPO ²TPNFUIJOH UP
CFMJFWF BOE TPNFUIJOH UP
IPQF GPS³ "OE IJT BEWJDF
UPBMMGPSBMPOHBOEIFBMUIZ
MJGF ²*G ZPV XBOU UP MJWF BV
MPOH QMBZ UFOOJT 4UBSU
FBSMZJOZPVSMJGFBOEOFWFS
RVJU³
0G DPVSTF $IBSMFT JT BMTP

DPODFSOFE BCPVU IJT EJFU
IF BWPJET PWFSFBUJOH *O
GBDU UIF FWFOJOH NFBM JT
IJT MJHIUFTU BOE IF FBUT
FBSMZTPUIBUIFIBTBUMFBTUGPVSIPVSTXJUIPVUGPPECFGPSFHPJOHUPCFE²©"OE
OPTOBDLJOHJOGSPOUPGUIF57*O0KJCXBZ XFEPOPUIBWFB57BOZXBZ*MPWF
UPSFBECPPLTUPLFFQNZNJOEPDDVQJFE³8IFOJO5PSPOUP IFMPWFTUPHPUP
NVTFVNTBOEBSUTIPXT*OGBDU ²BSUJTBQMFBTVSFFWFSZPOFDBOFOKPZOPNBUUFS
IPXPMEBOEIPXBCMFUIFZBSF³
65
EAT RIGHT ON THE GO – BALANCING A HEALTHY LIFE
1IZTJDBM BDUJWJUJFT PGUFO SFRVJSF FBUJOH BXBZ GSPN IPNF "GUFS QMBZJOH $IBSMFT
PGUFOFBUTCSFBLGBTUXJUIIJTUFOOJTQBSUOFSTBOEGSJFOETUPSFGVFMIJTCPEZBGUFSUIF
XPSLPVU)FQBDLTBTOBDLUIBUQSPWJEFTIJHIBNPVOUTPGOVUSJFOUTBOEQSPUFJOT
%SJOLJOHFOPVHI¿VJETJTBMTPFTTFOUJBMUPLFFQIZESBUFE5IJTPGUFOJTBQSPCMFNGPS
UIFPMEFSQPQVMBUJPO5IVT $IBSMFTJTOFWFSXJUIPVUIJTPXOXBUFSCPUUMFUPFOTVSF
UIBUIFXJMMOPUFOEVQJOUIFIPTQJUBMCFDBVTFPGEFIZESBUJPO XIJDIIBTIBQQFOFE
UPIJNCFGPSF*UJTJNQPSUBOUUPLOPXXIBUOVUSJFOUTBOEIZESBUJPOPOFOFFETGPS
WBSJPVTBDUJWJUJFT
5IF"NFSJDBO%JFUFUJD"TTPDJBUJPOIBTDPNFVQXJUIHVJEFMJOFTGPSFBUJOHPOUIF
SPBE TFFXXXFBUSJHIUPSH

GOALS FOR EATING ON THE ROAD
+ $BSCPIZESBUFT°BUFBDINFBMBOEQSFBOEQPTUFYFSDJTF GPSGVFMBOE
UPSFQMFOJTINVTDMFFOFSHZTUPSFT
+ 1SPUFJO ° NPEFSBUF BNPVOUT PG MFBO QSPUFJO BU FBDI NFBM TNBMM
BNPVOUT JO QSF BOE QPTUFYFSDJTF TOBDLT UP TQFFE SFDPWFSZ BOE
SFQBJSNVTDMFT
+ 'BU°IFBMUIZGBUTBUFBDINFBMUPNFFUOFFETGPSFOFSHZCBMBODFBOE
IFMQSFQMBDFNVTDMFFOFSHZTUPSFT
+ 'MVJET °FOPVHIUPNBJOUBJOIZESBUJPOBOESFQMBDF¿VJETMPTUEVSJOH
FYFSDJTFBOEUSBWFM
8IFO POF JT GBDFE XJUI POMZ GBTU GPPE SFTUBVSBOUT XIBU XPVME CF B IFBMUIZ
DIPJDF 4FMFDUJOH IJHIQFSGPSNBODF GPPE PQUJPOT BOE OVUSJUJPVT GPPET JT UIF
LFZ'PSFYBNQMF JOB.FYJDBOSFTUBVSBOU BHPPEDIPJDFXPVMECFBCVSSJUPPS
TPGUUBDPTXJUIHSJMMFEWFHHJFT DIJDLFO ¾TI PSTUFBL*OBGBTUGPPESFTUBVSBOU
B HSJMMFE DIJDLFO TBOEXJDI B IBNCVSHFS PS B WFHHJF CVSHFS XJUI UPNBUP BOE
MFUUVDF PSHSJMMFEDIJDLFOTBMBEXJUISFEVDFEGBUESFTTJOHXPVMECFHPPEDIPJDFT
*OBTVCTBOEXJDISFTUBVSBOU DIJMJBOEBTJEFTBMBEPSUVSLFZTBOEXJDIBOEJOB
66
CHAPTER THREE
CBLFSZ MPXGBUHBSEFOWFHFUBCMFTPVQBOEBWFHHJFTBOEXJDIPSTNPLFEUVSLFZ
CSFBTUBSFIFBMUIZTFMFDUJPOT
)FBMUIZ USBWFM QBDL TOBDL JEFBT DBO BMTP CF GPVOE PO UIF "NFSJDBO %JFUFUJD
"TTPDJBUJPOXFCTJUF
)FBMUIZ4OBDLTPOUIF(P
+ 5SBJMNJYXJUIESJFEGSVJUT OVUT BOETFFET

+ 'SFTIGSVJU TMJDFEWFHFUBCMFT
+ #BHFMXJUIOVUCVUUFS ESZSFBEZUPFBUDFSFBMT TQPSUCBST
+ 4USJOHDIFFTF ZPHVSU
+ )ZESBUJOH CFWFSBHFT TVDI BT XBUFS TQPSUT XBUFS TQPSUT ESJOL
KVJDF
ENJOYING FAMILY AND GRANDCHILDREN

THROUGH TECHNOLOGY
5ISPVHIUIFVTFPGJOUFSOFUBOE4LZQJOH $IBSMFTTUBZTDPOOFDUFEUISPVHIPVUUIF
ZFBSXJUIIJTEBVHIUFS IJTTPOBOEUIFHSBOEDIJMESFO)JTTPOIBTFWFOTFUIJNVQ
PO'BDFCPPL TPUIBUIFBOEIJTXJGFDBOCFDMPTFSUPUIFGBNJMJFTBOEFTQFDJBMMZ
UIFHSBOEDIJMESFO"OEXIFOUIFGBNJMJFTHBUIFSUPHFUIFSGPSUIFIPMJEBZT UIFZBMM
QMBZ/JOUFOEP8JJ5IFSFJTBHSFBUEFBMPGSFTFBSDIUIBUTVHHFTUTUIBUUFDIOPMPHZ
UIFJOUFSOFU BOEFTQFDJBMMZUIF8JJCFOF¾UTUIFFMEFSMZJONPSFUIBOPOFXBZ
5IF /JOUFOEP 8JJ PGGFST NBOZ HBNFT GPS QFPQMF PG BMM BHFT JODMVEJOH CPXMJOH
UFOOJT TIPPUJOHHBNFT BOEUIJOLJOHHBNFT0OFQSPHSBNJOQBSUJDVMBSBEESFTTFT
QIZTJDBM¾UOFTT5IF²8JJ'JU³GFBUVSFTWBSJPVTBDUJWJUJFTJODMVEJOHZPHB QVTIVQT
TUSFOHUI CBMBODFBOEBFSPCJDFYFSDJTFT5IJTQSPHSBN JOQBSUJDVMBS DBOJNQSPWF
PMEFSQFPQMFµTCBMBODF*UDPNFTXJUIBCBMBODJOHCPBSEBOEPUIFS²UPPMT³UPIPPL
VQUPUIFHBNJOHTZTUFNUPIFMQNFBTVSFQSPEVDUJWJUZBTXFMMBTBDDVSBDZ.PTU
JNQPSUBOUMZ JUUIFOSFDPSETUIFNPWFNFOUTBOEHJWFTGFFECBDLPOUIFQFSGPSNBODF
67
#0"5*/( )*,*/("/%"1*$/*$8*5)5)3&&(&/&3"5*0/4
"MUIPVHI TUBOEJOH PO POFµT IFBE JT OPU SFRVJSFE JU DFSUBJOMZ JODSFBTFT CMPPE
DJSDVMBUJPO UP UIF IFBE BOE IFBSU BOE JT B XPOEFSGVM CBMBODF BDUJWJUZ BT XFMM
#BMBODFBOEDPPSEJOBUJPOBSFWFSZJNQPSUBOUBTQFPQMFHFUPMEFS
%S.BSJF'SBTFSTUBUFTUIBU²'BMMTBSFUIFNPTUDPNNPODBVTFPGBDDJEFOUBMJOKVSZ
JOPMEFSQFPQMFBOEUIFNPTUDPNNPODBVTFPGBDDJEFOUBMEFBUIJOZFBSPMET
BOEPWFS³ JO-PSJF
3FTFBSDITVHHFTUTUIBUBHJMJUZBOECBMBODFBSFUIFUXP
NPTUJNQPSUBOUHPBMTBOZFYFSDJTFQSPHSBNTIPVMEGPDVTPOXIFOEFBMJOHXJUI
PMEFSBEVMUTJOPSEFSUPIFMQUIFNUPTUBZJOEFQFOEFOUBTMPOHBTQPTTJCMF
5IF6OJWFSTJUZPG"CFSEFFO 4DPUMBOEBOEUIF6,µT/BUJPOBM)FBMUI4FSWJDFIBWF
FNCBSLFEPOBGPVSNPOUITUVEZPOQFPQMFPWFSUPPCTFSWFBOZDIBOHFTJO
CBMBODFBGUFSUIFSFHVMBSVTFPGUIF8JJ'JU%S4UFXBSEEFTJHOFEUIJTSFTFBSDI
QSPKFDUXIJMFXPSLJOHJOUIF%FQBSUNFOUPG0TUFPQPSPTJTBUUIF6OJWFSTJUZBGUFS
TFFJOHBMBSHFOVNCFSPGGSBDUVSFTJOPMEQFPQMFXIPIBEGBMMFO"MBDLPGGVOEJOH
GPS NFEJDBM ¾UOFTT EFWJDFT UIBU JNQSPWF CBMBODF JOTQJSFE UIJT SFTFBSDI 5IF
/JOUFOEP8JJXBTWFSZTJNJMBSUPUIFTFEFWJDFTBOEXBTMFTTFYQFOTJWF²5IFGBDU
68
CHAPTER THREE
UIBUUIF8JJ'JUJTFOKPZBCMFNBLFTUIFDPNQMJBODFSBUF
IJHIFS³ -PSJF

"OPUIFS TUVEZ DPOEVDUFE JO "VTUSBMJB DPOTJEFSFE

UIF CFOF¾UT PG UIF 8JJ UP IFMQ 1BSLJOTPOµT TVGGFSFST
$//
5IF TUVEZ DPNQBSFE PMEFS QFPQMF XJUI
1BSLJOTPOµT EJTFBTF XIP FOHBHFE JO QMBZJOH UIF 8JJ
VQ UP UFO UJNFT B EBZ XJUI UIPTF XIP EJE OPU 5IF
¾OEJOHTJOEJDBUFUIBUDPNQVUFSHBNFTBSFCFOF¾DJBM
JOTVQQPSUJOHUIFEFWFMPQNFOUPGNVTDMFTUSFOHUIBOE
DPPSEJOBUJPO UIVTSFEVDJOHUIFSJTLPGTFSJPVTIBSN
4JODFQFPQMFXJUI1BSLJOTPOµTEJTFBTFBSFNPSFMJLFMZ
UP GBMM UIBO UIPTF XJUIPVU UIF EJTFBTF BOZ FYFSDJTF
UIBUJNQSPWFTCBMBODF DPPSEJOBUJPOBOETUSFOHUIUIBU
JTDPOEVDUFEJOBTBGFFOWJSPONFOU JTNPTUCFOF¾DJBM
UPUIFPMEFSQPQVMBUJPOJOHFOFSBMBOEUP1BSLJOTPOµT
TVGGFSFSTJOQBSUJDVMBS
BV
0WFSBMM UIF /JOUFOEP 8JJ CFOF¾UT PMEFS DJUJ[FOT
JO FWFSZ XBZ *U JT MFTT FYQFOTJWF UIBO USBEJUJPOBM
FYFSDJTF FRVJQNFOU BOE DBO CF QFSGPSNFE JO B TBGF
FOWJSPONFOU *U JT BMTP BQQFBMJOH BOE BQQFBST UP
CF NPSF FOKPZBCMF UIBO BDUVBMMZ XPSLJOH PVU 5IJT
FYFSDJTFOPUPOMZIFMQTUPLFFQPMEFSQFPQMFQIZTJDBMMZ
BDUJWF SFHBSEMFTT PG XIFSF UIFZ MJWF PS XIBU UIF
XFBUIFSJTPVUTJEF JUBMTPCFDPNFTBTPDJBMFRVBMJ[FS
BOE SFQSFTFOUT B QIZTJDBM BDUJWJUZ UIBU BMM BHFT DBO
QBSUJDJQBUFJOBOEFOKPZUPHFUIFS
3FUJSFNFOUPGUFODBVTFTQFPQMFUPJTPMBUFUIFNTFMWFTGSPNPUIFSTBOEUIFQBTU
BDUJWJUJFT UIFZ IBE FOKPZFE *ODPSQPSBUJOH UIF 8JJ 'JU JOUP UIF SFTJEFODFT PG
PMEFS QFPQMF IBT QSPNPUFE HSPVQ BDUJWJUJFT 1BSUJDJQBUJOH JO HSPVQ BDUJWJUJFT
FMFWBUFTUIFNFOUBMIFBMUIPGPMEFSQFPQMF5IF8JJ'JUDBOBMTPIFMQUPSFTIBQF
UIFJEFBPGIPXPMEFSQFPQMFBSFQFSDFJWFECZPUIFSTBOEIPXUIFZGFFMBCPVU
UIFNTFMWFT
69
²*BMXBZTMPWFETQPSUT QBSUJDVMBSMZUFOOJT CVUBGUFSNZPQFOIFBSUTVSHFSZ XIFO

*DPVMEOPUQBSUJDJQBUFJOBOZTQPSU *VTFEUIF8JJUPHFUJOCFUUFSTIBQF*UIFMQFE
NZSFIBCJMJUBUJPOQSPDFTT ³TBJE$IBSMFT
BENEFITS OF NINTENDO WII
+ 1IZTJDBMFYFSDJTF
+ 'PDVTPOCBMBODF DPPSEJOBUJPO NVTDVMBSTUSFOHUI NVTDVMBS
FOEVSBODFBOE¿FYJCJMJUZ
+ "MMBHFHSPVQTDBOQBSUJDJQBUF
+ 4PDJBMJOUFSBDUJPOTMFBEUPTPDJBMIFBMUI
+ .FOUBMTUJNVMBUJPO
+ 'VO
+ 'JUTJOBOZIPNF EPFTOPUOFFEBMPUPGTQBDF
+ $BOCFFOKPZFESFHBSEMFTTPGUIFXFBUIFS
+ $BO CF QMBDFE JO TFOJPS DJUJ[FOT IPNFT SFIBCJMJUBUJPO DFOUFST BOE
IPTQJUBMT
+ "OZPOFDBOQBSUJDJQBUFSFHBSEMFTTPG¾UOFTTMFWFMPSBHF
+ (SPVQBDUJWJUJFTEJSFDUMZJO¿VFODFIBQQJOFTT
EXERCISE AS MEDICINE
$IBSMFT LOPXT ¾STUIBOE UIBU ²FYFSDJTF JT NFEJDJOF³ 5IF "NFSJDBO $PVODJM PG
4QPSUT.FEJDJOFQSPNPUFTFYFSDJTFUPUIFHFOFSBMQPQVMBUJPO SFHBSEMFTTPGBHF
4BEMZPOMZPGUIF64QPQVMBUJPOFYFSDJTFTPOBSFHVMBSCBTJT BOEPWFS
BSF PWFSXFJHIU BOE PCFTF 7PMLXFJO$BQMBO
1FPQMF XIP FYFSDJTF
SFHVMBSMZ XIJDIIBTCFFOEF¾OFEJOQSFWJPVTDIBQUFSTBTUISFFUJNFTBXFFLGPS
NJOVUFT HFOFSBMMZFOKPZHSFBUFSIFBMUIUIBOUIPTFXIPMJWFNPSFTFEFOUBSZ
MJWFT
/VNFSPVT TUVEJFT IBWF TIPXO UIBU FYFSDJTF DPVOUFST UIF FGGFDUT PG BHJOH
$IFSLBT FUBM .BTDBSFMMJ #MBJS
²"TXFBHF PVSCPEJFTDIBOHF
JOXBZTUIBUDIBMMFOHFBUIMFUJDBCJMJUZ#VUFYFSDJTFDBOTMPXEPXOBOEJOTPNF
70
CHAPTER THREE
%JH
DBTFTFWFOQSFWFOUTPNFPGUIFQIZTJPMPHJDBMSBWBHFTPGUJNF³ .BTDBSFMMJ

8IFOQFPQMFBSFOFBSJOHUIFJSNJEUPMBUFTNBYJNBMPYZHFODPOTVNQUJPOBMTP
LOPXOBT70NBYTUBSUTUPEFDMJOF QFSEFDBEF PSDMPTFUPFWFSZZFBS
70NBYJTTVCTFRVFOUMZEFQFOEFOUVQPOIFBSUSBUF XIJDIBMTPEFDSFBTFTBCPVU
CFBUTQFSNJOVUFFWFSZEFDBEF"EEJUJPOBMMZ CMPPEWFTTFMTJOPVSCPEJFT
JODMVEJOH UIF MBSHF POFT MJLF UIF BPSUB BOE UIF DBSPUJE BSUFSZ CFDPNF TUJGGFS
XJUI BHF 5IJT EFDSFBTF JO FMBTUJDJUZ DBO DBVTF CMPPE QSFTTVSF UP SJTF DBVTJOH
UIFIFBSUUPXPSLNVDIIBSEFS6OGPSUVOBUFMZ UIFOBSSPXJOHPGBSUFSJFTBOEUIF
JODSFBTFEXPSLPGUIFIFBSUEJSFDUMZDPOUSJCVUFUP"NFSJDBµTOVNCFSPOFLJMMFS
DBSEJPWBTDVMBSEJTFBTF5IFBHJOHQSPDFTTJODSFBTFTUIFXFBSBOEUFBSPGKPJOUT
&MBTUJDUJTTVFTCFDPNFMFTTFMBTUJDBOEUIF¿VJETUIBUMVCSJDBUFPVSKPJOUTTVCTJEF
BTXFMM BMMPGXIJDINBLFTBHJOHJOEJWJEVBMTNPSFTVTDFQUJCMFUPJOKVSZ
)PXFWFS SFTFBSDITUSPOHMZEFNPOTUSBUFTUIBUFYFSDJTFJTBNFBOTUPDPVOUFSBDU
BOE JO TPNF DBTFT FWFO QSFWFOU UIF FGGFDUT PG BHJOH .JDIBFM +PZOFS
71
GSPN UIF .BZP $MJOJD JO .JOOFTPUB TVNNBSJ[FT SFTFBSDI UIBU TVHHFTUT MJGFMPOH
QIZTJDBMBDUJWJUZBJETJOLFFQJOHKPJOUTTUSPOHBOEJOUBDU'VSUIFSNPSF FYFSDJTF
DBOQSFWFOUCMPPEWFTTFMTGSPNIBSEFOJOH CFDBVTFQIZTJDBMBDUJWJUZGBDJMJUBUFT
CMPPE¿PXBOEPUIFSSFHFOFSBUJWFQBUIXBZTUIBUNBZBDUJWBUFTUFNDFMMTUPIFMQ
UIFCPEZSFQBJSJUTFMG
&OHBHJOH JO TQPSUT JT B HSFBU XBZ UP TUBZ IFBMUIZ BOE TMPX EPXO UIF BHJOH
QSPDFTT 5IF OFDFTTBSZ BNPVOU PG QIZTJDBM BDUJWJUZ WBSJFT XJUI FBDI JOEJWJEVBM
CBTFEPOTJ[F XFJHIU QIZTJDBMIFBMUIBOEDBMPSJDJOUBLF"DDPSEJOHUPUIF6OJUFE
4UBUFT%FQBSUNFOUPG)FBMUIBOE)VNBO4FSWJDFT
BOZXIFSFCFUXFFOUXP
72
CHAPTER THREE
BOE B IBMG IPVST UP ¾WF IPVST PG NPEFSBUF FYFSDJTF QFS XFFL XJMM IFMQ XFJHIU
NBJOUFOBODF"IJHIFSMFWFMPGUSBJOJOH TVDIBTWJHPSPVTBDUJWJUZ DBOQSPNPUF
XFJHIUMPTT1FPQMFDBODIPPTFXIBUMFWFMUPFOHBHFJOGPSNBJOUBJOJOHPSMPTJOH
XFJHIU'PSFYBNQMF QMBZJOHEPVCMFTJTMFTTUBYJOHBOEOPUBTJOUFOTFBTQMBZJOH
TJOHMFT
*OTVNNBSZ QBSUJDJQBUJOHJOTQPSUPSSFHVMBSFYFSDJTFIFMQTXJUI
+ 8FJHIUNBJOUFOBODF
+ $BSEJPSFTQJSBUPSZIFBMUI
+ .VTDMFBOECPOFIFBMUI
+ %FDSFBTFSJTLPGDBODFS
+ 1IZTJPMPHJDBMNFOUBMIFBMUI $PIFO
4PNFSFTFBSDIFSTFWFOBSHVFUIBUUIFHSFBUFTUQVCMJDIFBMUIQSPCMFNTBSFOPU
IFBSU EJTFBTF PS DBODFS CVU QIZTJDBM JOBDUJWJUZ -JWJOH BO JOBDUJWF MJGFTUZMF GPS
FYBNQMFCFJOHB²DPVDIQPUBUP ³JODSFBTFTUIFSJTLPGIFBMUIQSPCMFNTBOEFBSMZ
EFBUI #MBJS
&YUFOTJWFSFTFBSDIXJUIPWFS QFPQMFIBTTIPXOUIBU
UIF¾UOFTTMFWFMPGUIFSFTFBSDIQBSUJDJQBOUTIBTUVSOFEPVUUPCFBTJHOJ¾DBOU
QSFEJDUPSPGMJGFTQBO5IJTTUVEZDPODMVEFEUIBUBQPPS¾UOFTTMFWFMBDDPVOUFEGPS
BCPVUPGBMMEFBUITJOCPUINFOBOEXPNFO5IFZXFSFBMMDPOTJEFSFEEFBUIT
UIBU NPTU MJLFMZ DPVME IBWF CFFO BWPJEFE JG UIF QBSUJDJQBOUT IBE TJNQMZ TQFOU
BCPVUIBMGBOIPVSQFSEBZXBMLJOH5IFSFTFBSDIBMTPGPVOEUIBUNFOXIPXFSF
POMZTPNFXIBU¾UMJWFETJYZFBSTMPOHFSUIBONFOXIPXPVMERVBMJGZBTDPVDI
QPUBUPFT #MBJS

)FODF UIFHSFBUFTUIFBMUISJTLJTMBDLPGFYFSDJTF8BMLJOHGPSPOMZIBMGBOIPVS
QFSEBZDBOIFMQQSFWFOUNBOZEJTFBTFTBOEPUIFSIFBMUIDPODFSOT&YFSDJTFBMTP
JODSFBTFTCSBJOIFBMUIBOEIFMQTCFBUCSFBTUDBODFS²0WFSUIFQBTUGFXEFDBEFT
XFIBWFMBSHFMZFOHJOFFSFEUIFOFFEGPSQIZTJDBMBDUJWJUZPVUPGUIFEBJMZMJWFT
PG NPTU QFPQMF JO JOEVTUSJBMJ[FE TPDJFUJFT³ #MBJS
5IVT JU CFDPNFT WFSZ
JNQPSUBOU GPS VT UP NBLF UIF NPTU JNQPSUBOU DPNNJUNFOU UP PVSTFMWFT CZ
FYFSDJTJOH SFHVMBSMZ %PJOH ZPVS PXO ZBSE XPSL PS XBMLJOH UIF EPH PS QMBZJOH
UFOOJTPSXBMLJOHUPUIFHSPDFSZTUPSFXJMMJNQSPWFZPVSRVBMJUZBOEMFOHUIPGMJGF
73
HEALTHY AGING TIPS
,IEPXL]%KMRK8MTWJSVGSTMRK[MXLGLERKI
+ "T XF HFU PMEFS UIFSF XJMM CF QFSJPET PG CPUI KPZ BOE TUSFTT *U JT
JNQPSUBOUUPCVJMEZPVSSFTJMJFODFBOE¾OEIFBMUIZXBZTUPDPQFXJUI
DIBMMFOHFT
+ 'PDVT PO UIF UIJOHT ZPV BSF HSBUFGVM GPS BQQSFDJBUF XIBU ZPV IBWF
EPOµUGPDVTPOUIFMPTTFT
+ "DLOPXMFEHFBOEFYQSFTTZPVSGFFMJOHT UBMLJOHUPBGSJFOEPSXSJUJOH
JOBKPVSOBM
+ "DDFQU UIF UIJOHT ZPV DBOOPU DIBOHF GPDVT PO UIF UIJOHT ZPV DBO
DPOUSPM UBLFMJNJUBUJPOTXJUIBEPTFPGIVNPS
+ -PPL GPS UIF TJMWFS MJOJOH DIBMMFOHFT DBO BMTP CF PQQPSUVOJUJFT PG
HSPXUI
+ 5BLFEBJMZBDUJPOUPEFBMXJUIMJGFµTDIBMMFOHFT JHOPSJOHUIFQSPCMFN
EPFTOPUNBLFJUHPBXBZ&WFOBTNBMMTUFQSFNJOETZPVUIBUZPVBSF
OPUQPXFSMFTT
,IEPXL]%KMRK8MTWJSVWXE]MRKGSRRIGXIHERH´RHMRKEGXMZMXMIWXLEX
]SYPMOI
+ 1JDLVQBIPCCZQBTTJPO
+ 1MBZXJUIHSBOEDIJMESFOPSQFUT
+ -FBSOBGPSFJHOMBOHVBHFPSBNVTDJBMJOTUSVNFOU
+ (FUJOWPMWFEJOZPVSDPNNVOJUZ WPMVOUFFSPSBUUFOEMPDBMFWFOUT
+ 5BLFBDMBTTPSKPJOBDMVC
+ (PPOBXFFLFOEUSJQUPBQMBDFXIFSFZPVIBWFOFWFSWJTJUFE
+ 4QFOEUJNFJOOBUVSF UBLFBXBML HBSEFOJOH ¾TIJOH
+ &OKPZUIFBSUT WJTJUBNVTFVN HPUPBDPODFSUQMBZ
74
CHAPTER THREE
4UP
,IEPXL]%KMRK8MTWJSVFSSWXMRKZMXEPMX]
+ )FBMUIZFBUJOH IJHI¾CFSGSVJUT WFHFUBCMFT BOEXIPMFHSBJOT'JCFS
SJDIGPPEQSPWJEFTFOFSHZ
+ 0OFHMBTTPGSFEXJOFQFSEBZ
+ 4UBZIZESBUFE ESJOLQMFOUZPG¿VJETFWFOXIFOZPVBSFOPUUIJSTUZ*G
ZPVBSFOPUHFUUJOHFOPVHIXBUFS ZPVBSFOPUHPJOHUPCFBTTIBSQBOE
ZPVSFOFSHZXJMMTVGGFS
+ &YFSDJTFSFHVMBSMZ TUBSUXJUIUBMLJOHUPZPVSEPDUPS TUBSUTMPXMZBOE

JODSFBTF ¾OEBOBDUJWJUZUIBUZPVMJLFXBMLJOHJTUIFFBTJFTUXBZUP
HFUTUBSUFE
,IEPXL]%KMRK8MTWJSVOIITMRK]SYVQMRHWLEVT
+ 5SZWBSJBUJPOTPGXIBUZPVBMSFBEZLOPX
+ 8PSLPOTPNFUIJOHOFXFWFSZEBZ
+ 5BLFPOBDPNQMFUFMZOFXBDUJWJUZ )FBMUIZ"HJOH5JQT
75
$IBSMFTNBEFXJTFBOEIFBMUIZEFDJTJPOTUISPVHIPVUIJTMJGF1MBDFBOETQBDFBSF
JNQPSUBOUFMFNFOUTUIBUTVQQPSUBOBDUJWFMJGFTUZMF5FDIOPMPHJDBMBEWBODFNFOUT
DBO PWFSDPNF TPNF PG UIF JOTVG¾DJFODJFT UIBU B DFSUBJO FOWJSPONFOU EPFT OPU
PGGFS'PS$IBSMFT FOKPZJOHHPPEIFBMUIBOEFOKPZJOHGBNJMZIBWFCFFOQBSUJBMMZ
FOIBODFECZUFDIOPMPHZ
"¾OBMXPSEPGBEWJDFGPSIFBMUIZMJWJOHBOEBHSBDFGVMBHJOHQSPDFTTQPJOUTUP
$IBSMFTµIPMJTUJDBQQSPBDIUPMJGF
²5PGFFMUIFHSBDFPG(PEJOBQBJOUJOHXIFUIFSJUJTBDJUZPSMBOETDBQF
BCTUSBDUPSSFQSFTFOUBUJPOBM IBTCFFONZTBWJPS5IFXPSMEBMXBZTOFFET
BOPUIFSQBJOUJOH BOPUIFSTUPSZPSQPFNBCPVUUIFPSEJOBSZXPSME XIJDI
UIFOUVSOTJUJOUPTPNFUIJOHVOPSEJOBSZ TPNFUIJOHTQFDJBM UIBUDBOCF
FOKPZFE©"SUIFMQTNFUPSF¿FDU OPUPOMZPONZMJGF CVUPOJTTVFTUIBU
OFFEDMBSJ¾DBUJPO"OEBDMFBSNJOEJTBTIFBMUIZBTBTUSPOHCPEZ³
&YFSDJTJOHHFUTNPSFJNQPSUBOUXJUIBHF 1BJOUFS

EPOµUHFUEJTDPVSBHFE
+ *UJTOFWFSUPPMBUFUPHFUTUBSUFEXJUIBOFYFSDJTFQSPHSBN
+ "OZ BNPVOU PG SFHVMBS QIZTJDBM BDUJWJUZ XIFUIFS TNBMM PS MBSHF DBO
SFTVMUJOCFUUFSIFBMUI 64%FQBSUNFOUTPG)FBMUIBOE)VNBO4FSWJDFT

76
CHAPTER THREE
REFERENCES
+ ²"%SJOLB%BZ-JOLFEUP)FBMUIZ"HJOH³XXXOFXTIFBMUIDPN
+ "NFSJDBO%JFUFUJD"TTPDJBUJPOXXXFBUSJHIUPSH
+ #MBJS 4
"EESFTTUPUIF"NFSJDBO1TZDIPMPHJDBM"TTPDJBUJPO "1"
UI"OOVBM
$POWFOUJPO 5PSPOUP $BOBEBXXXOBUVSBMOFXTDPN
+ $IFSLBT- )VOLJO+ ,BUP#FUBM
²5IF"TTPDJBUJPOCFUXFFOQIZTJDBMBDUJWJUZJO
MFJTVSFUJNFBOEMFVLPDZUFUFMPNFSFMFOHUI³"SDI*OUFSO.FE
+ $PIFO #
XXXMJWFTUSPOHDPNBSUJDMF
+ )FBMUIZ"HJOH5JQTXXXIFMQHVJEFPSHMJGFIFBMUIBHJOH
+ -PSJF "
´8JJIBCJMJUBUJPOµDPVMEQSFWFOUFMEFSMZGSPNGBMMTXXXDOODPN
IFBMUIXJJ¾UFMEFSMZJOEFYIUMN
+ +PZOFS .
XXXIFBMUI!MBUJNFTDPN
+ .BTDBSFMMJ "
²&YFSDJTF$PVOUFSBDUT"HJOH&GGFDUT³-PT"OHFMPT5JNFT 4QFDJBM
PO)FBMUI 4FQUFNCFS
+ 1BJOUFS ,
²0MEFS XJTFS CVUMFTTBDUJWF8IZXPOµUTFOJPSTUBLFUIFCFTU
NFEJDJOF°FYFSDJTF ³64"5PEBZ
+ 64%FQBSUNFOUTPG)FBMUIBOE)VNBO4FSWJDFT
²1IZTJDBM"DUJWJUZBOE0MEFS
"NFSJDBOT°#FOF¾UTBOE4USBUFHJFT³XXXBISRHPWQQJQBDUJWJUZIUN
77
CHAPTER FOUR
Exercise and Community Building -
Best Friends through SilverSneakers
CHAPTER FOUR
Exercise and Community Building -
Best Friends through SilverSneakers

+IX ´X ¦ ,EZI JYR ¦ 1EOI JVMIRHW°UIBUµTXIBUUIF)FBMUIXBZ4JMWFS4OFBLFST
'JUOFTT1SPHSBNJTBMMBCPVU&MBJOF 4UFQIBOJFBOE1PMMZNFUZFBSTBHPXIFO
UIF 4JMWFS4OFBLFST ¾UOFTT QSPHSBN XBT PGGFSFE UP UIF TFOJPS DJUJ[FOT JO UIFJS
DPNNVOJUZJOUIFHSFBUFS1IJMBEFMQIJBBSFB5IJTQSPHSBNJTUIFMFBEJOH¾UOFTT
QSPHSBN JO UIF 64" UIBU JT EFTJHOFE FTQFDJBMMZ GPS PMEFS BEVMUT *U JT PGGFSFE
UISPVHI B OBUJPOXJEF OFUXPSL PG QBSUJDJQBUJOH ¾UOFTT MPDBUJPOT TVDI BT UIF
:.$" $VSWFT BOEPUIFSHZNTBOEXFMMOFTTDFOUFST
"MUIPVHIUIFTFUISFFCFTUGSJFOETIBWFWFSZEJWFSTFJOUFSFTUTBOECBDLHSPVOET
TFFJOHFBDIPUIFSUISFFUJNFTBXFFLBOEFYFSDJTJOHUPHFUIFSIBTDSFBUFEBWFSZ
TQFDJBMCPOECFUXFFOUIFN"MMUISFFTBZUIBUUIFJSCPEJFTIBWFDIBOHFEGPSUIF
CFUUFS5IFZGFFMTUSPOHFS NPSFUPOFEBOENPSFQIZTJDBMMZDBQBCMF5IFZSFQPSU
HSFBUFSFOFSHZBOEBNPSFQPTJUJWFPVUMPPLPOMJGF0O.POEBZT 8FEOFTEBZT
BOE'SJEBZTBGUFSUIFIPVSBFSPCJDBOENVTDVMBSFOEVSBODFTUSFOHUIFYFSDJTF
TFTTJPOJTPWFS UIFZPGUFOHPPVUGPSDPGGFFUPTIBSFUIFJSTUPSJFT0WFSUIFZFBST
UIFZ IBWF CFDPNF CFTU GSJFOET BMUIPVHI FBDI PG UIFN TPDJBMJ[FT XJUI PUIFS
DPNNVOJUZNFNCFST GSJFOET BOEGBNJMJFT
&MBJOFJTZFBSTPMEBOEBSFUJSFEFMFNFOUBSZTDIPPMUFBDIFS4IFMPWFTUPHBSEFO
QMBOUTIFSPXOGSVJUBOEWFHFUBCMFT BOEFOKPZTDPPLJOHXJUIIFSIVTCBOE4IF
PGUFOHJWFTUIFFYUSBGPPEUIFZDPPLUPQFPQMFGSPNIFSDIVSDIXIPBSFJOOFFE
4IF JT WFSZ CVTZ XJUI TPDJBM BDUJWJUJFT JODMVEJOH CPDDF CBMM TQPSUT HBSEFOJOH
BOE CVT USJQT PGGFSFE UISPVHI UIF DPNNVOJUZ DFOUFS BOE DIVSDI 4IF JT WFSZ
IFBMUIDPOTDJPVTBOEXBUDIFTXIBUTIFFBUT4IFBMTPFOKPZTLOJUUJOH XBUDIJOH
57BOECFJOHXJUIIFSHSBOELJET²"OE*BNBMXBZTPQFOUPTPNFUIJOHOFX³
1PMMZJTBOEMPPLTBUMFBTUZFBSTZPVOHFS"SFUJSFEOVSTFXJUINPSFUIBO
ZFBSTPGFYQFSJFODF TIFWPMVOUFFSTJOIFSDIVSDI TPNVDITPUIBUIFSIVTCBOE
DPNQMBJOTBCPVUTFFJOHIFSMFTTOPXUIBOXIFOTIFXBTXPSLJOHBTBOVSTF²*BN
TPCVTZ TPPWFSCPPLFE *IBSEMZTFFNZIVTCBOE ³TIFTBZT*OUIFNPSOJOH TIF
80
CHAPTER FOUR
EXERCISE AND COMMUNITY BUILDING - BEST FRIENDS THROUGH SILVERSNEAKERS
BVUI
&-"*/& 45&1)"/*&"/%10--:&9&3$*4*/(50(&5)&3
.0/%":4 8&%/&4%":4"/%'3*%":4
FYFSDJTFT XJUI UIF 4JMWFS4OFBLFST ¾UOFTT QSPHSBN JODMVEJOH ZPHB BOE XFJHIU
MJGUJOH BOEJOUIFBGUFSOPPOTIFIFMQTFMEFSMZQFSTPOTXJUIDIPSFTUIFZDBOOPUEP
UIFNTFMWFT4IFBMTPWPMVOUFFSTJOBIPTQJDF BTXFMMBTGPSUIFQSPHSBN.FBMT
PO8IFFMT
*GFFMHPPEBOEIBWFNPSFFOFSHZOPXUIBUXFIBWFUIJTDPNNVOJUZDFOUFS
BOE*DBOFYFSDJTFSFHVMBSMZGPS'3&&CFDBVTF*BNBTFOJPSDJUJ[FOBOE
NZIFBMUIJOTVSBODFQBZTGPSUIJTQSPHSBN 4JMWFS4OFBLFST8FIBWFIBE
UIJTBWBJMBCMFUPVTTJODF°JUJTBCMFTTJOHJOUIFTLZ©3FTFBSDIIBT
TIPXOUIBUQFPQMFXIPFYFSDJTFJOUIJTQSPHSBN WFSTVTUIPTFXIPEP
OPU BSFIFBMUIJFSBOEDPTUUIFJOTVSBODFDPNQBOZMFTT5IBUµTXIZUIF
JOTVSBODFDPNQBOZJTIBQQZUPQBZGPSBOZPOFBOEFODPVSBHFTUIFNUP
TJHOVQ
1PMMZJTWFSZIBQQZJOIFSDPNNVOJUZ ²*UJTEJWFSTF NJEEMFDMBTT IBTMPUTPGQBSLT

BOETIPQQJOH*DBOXBMLJONZOFJHICPSIPPE4"'&-:³
4UFQIBOJF JOIFSFBSMZTOPX TUJMMESJWFTBOEUBLFTDBSFPGIFSBJMJOHTJTUFST

4IF XPSLT QBSUUJNF JO IFS BQBSUNFOU DPNQMFY TIPXJOH DMJFOUT BQBSUNFOUT
UIBU BSF GPS SFOU %PJOH UIBU UISFF UJNFT B XFFL JT FYUSFNFMZ UJSJOH CFDBVTF PG
UIFXBMLJOHUIBUJTJOWPMWFEBNPOHUIFUXFOUZPOFCVJMEJOHTUIBUNBLFVQIFS
UFSSJUPSZ 4UFQIBOJF BUUFOET UP UIF FMEFSMZ XIP DBOOPU SFDFJWF DPNNVOJPO BU
DIVSDIBOEEFMJWFSTUIF&VDIBSJTUPO4VOEBZNPSOJOHT
81
4UFQIBOJFIBTCFFOUISPVHIBMPU4IFHSFXVQXJUIPVUBNPUIFS MPTUIFSIVTCBOE
BUBZPVOHBHF SBJTFEIFSTPOBMPOFJOUIFDJUZ4IFUIFOMPTUIJN UIFZPVOHFTU
.BKPSJOUIF64"JS'PSDF JOBUSBJOJOH¿JHIUBDDJEFOUXIFOIFXBTPOMZZFBST
PME #VU IFS GBJUI LFFQT IFS HPJOH BOE TP EPFT IFS TVQQPSU HSPVQ )FS CFTU
GSJFOEBUUIFUJNF 4IJSMFZ EJEOPUMFUIFSRVJUBOEHBWFIFS²HFOUMFPSEFST³'PS
FYBNQMF TIPXJOHVQGPSIPMJEBZEJOOFSTXBTOPUBOPQUJPO²*BNOPUDBODFMMJOH
EJOOFS BOEZPVXJMMDPNF³5PUIJTEBZ 4UFQIBOJFJTWFSZBEBNBOUBCPVUTUBZJOH
FOHBHFE QIZTJDBMMZBTXFMMBTNFOUBMMZ)BWJOHBHSPVQPGCFTUGSJFOETJTUIFLFZ
UPIFSNFOUBMIFBMUI²*SFBMMZCFMJFWFUIFQSPDFTTPGBHJOHJTBDIPJDF*BNUPP
CVTZ UP CF PME³ 4IF CFMJFWFT JO SJTJOH FBSMZ JO UIF NPSOJOH BOE BDDPNQMJTIJOH
UIF UBTLT TIF TFUT GPS IFSTFMG GPS UIF EBZ #VU XIBU XPVME TIF EP JG TIF DPVME
OPMPOHFSESJWF 4IFDPVMEOPUQBSUJDJQBUFJOBOZPGIFSBDUJWJUJFT JODMVEJOHUIF
4JMWFS4OFBLFST'JUOFTT1SPHSBN4IFDPVMEBMTPOPUXBMLGSPNXIFSFTIFMJWFTUP
EPIFSTIPQQJOH
8FOFFETJEFXBMLTBOETBGFDSPTTJOHT TPUIBU*DBOXBMLUPUIF
DPNNVOJUZDFOUFSJOTUFBEPGESJWJOH5IBUXPVMECFQBSUPGNZFYFSDJTF
QSPHSBN*XPVMEMPWFUIBUCFDBVTF*MJLFCFJOHPVUEPPST
&MBJOFBOE1PMMZPOUIFPUIFSIBOEMJWFBDSPTTGSPNUIFDPNNVOJUZDFOUFSXIFSF
UIF¾UOFTTQSPHSBNJTPGGFSFE5IFZDBOXBMLUPFYFSDJTF"MUIPVHIUIFZIBWFUP
DSPTTBCVTZTUSFFU UIFSFBSFTJEFXBMLTJOUIFJSDPNNVOJUZBTXFMMBTUSBG¾DMJHIUT
UIBUNBLFJUFBTZUPXBMLUPUIFOFBSCZTIPQQJOHDFOUFST JODMVEJOHGPPENBSLFUT
5IFZIBWFQJDLFEVQ4UFQIBOJFOVNFSPVTUJNFTBOEESJWFOIFSUPFYFSDJTFDMBTT
BOETPNFUJNFT4UFQIBOJFIBTUBLJOHUIFCVT XIJDIJTGSFFGPSTFOJPSDJUJ[FOT
#FJOHZPVOHFSBOETUJMMFOKPZJOHCFUUFSFZFTJHIU IFSGSJFOETBSFUIFSFUPBTTJTU
4UFQIBOJFTPUIBUTIFEPFTOPUIBWFUPNJTTPVUPOFYFSDJTFBOEUIFTPDJBMGVO
UIBUHPFTBMPOHXJUIJUXIFOUIFSFJTTOPXPOUIFHSPVOE)PXFWFS JUTIPXTUIBU
UIFQMBDFZPVMJWFEFUFSNJOFTIPXBDUJWFZPVDBOCFXJUIPVUBDBS
&MBJOFBOE1PMMZBMTPIBWFQBSLTOFBSCZ JODMVEJOHUFOOJTDPVSUT BTXJNNJOHQPPM

BOE B QVCMJD HPMG DPVSTF BMM PG XIJDI IFMQ BOE TVQQPSU UIFJS HSFBUFS BDDFTT UP
QIZTJDBMBDUJWJUZ5IFZMPWFUPCFPVUEPPST"T&MBJOFTBZT ².ZEBEXBTBQIZTJDBM
FEVDBUJPOUFBDIFS BOEIFJOTUJMMFEJONFUIFJNQPSUBODFPGQIZTJDBMBDUJWJUZFBSMZ
POJOMJGF³
82
CHAPTER FOUR
HEALTH PROMOTION AND ILLNESS PREVENTION

FOR OLDER ADULTS
-JWJOHJOBDPNNVOJUZUIBUPGGFSTTFOJPSDJUJ[FOTFYFSDJTFBOE¾UOFTTDMBTTFTGPS
GSFFJTUIFCFTUQSFWFOUJPOBHBJOTUJMMOFTTFTJOMBUFSMJGF°JGZPVDBOHFUUPJU)PX
MVDLZUIBUUIFXPNFOXIPKPJOFEUIFQSPHSBNBMTPCFDBNFCFTUGSJFOET4FWFSBM
IBWF MPTU UIFJS IVTCBOET BOE MJWF CZ UIFNTFMWFT #VU NBLJOH OFX GSJFOET BOE
TFFJOHUIFNPOBSFHVMBSCBTJTUISPVHIUIFFYFSDJTFBOE¾UOFTTQSPHSBNTMJNJUT
UIF MPOFMJOFTT "U 4JMWFS4OFBLFST FWFSZPOF TJUT JO B DJSDMF BU UIFJS PXO TQFDJBM
QMBDF8IFOUIFTQPUJTFNQUZTPNFPOFBTLT ²8IFSFJT$BSPM )BWFZPVTFFO
IFS ³"OEBOPUIFSQFSTPOXJMMLOPXUIJTQFSTPOJTTJDLPSJOUIFIPTQJUBM5IFZ
BMMMPPLPVUBOETVQQPSUPOFBOPUIFS²5IJTJTOPUPOMZPOUIFTVSGBDF UIJTHPFT
EFFQFS ³ BOE IBT MFE UP XIBU UIF UISFF CFTU GSJFOET IBWF FYQFSJFODFE ° ²USVF
GSJFOETIJQ³
#FJOHBUUIFSJHIUQMBDFBUUIFSJHIUUJNF UIF4JMWFS4OFBLFST'JUOFTT1SPHSBNJTUIF
²MFBEJOHQPQVMBUJPOIFBMUINBOBHFNFOUTPMVUJPO EFMJWFSJOHJOOPWBUJWFQIZTJDBM
BDUJWJUZ BOE QSFWFOUJWF IFBMUI JOUFSWFOUJPOT EFTJHOFE TQFDJ¾DBMMZ GPS UIF PMEFS
BEVMUT³ )FBMUIXBZT
5IJT QSPHSBN PSJHJOBUFE JO $BMJGPSOJB JO UIF T
BOEIBTTQSFBEUISPVHIUIF6OJUFE4UBUFT DVSSFOUMZXJUIPWFSMPDBUJPOT
5IFJOOPWBUJWFEFTJHOIFMQTQFPQMFNBJOUBJOPSJNQSPWFUIFJSIFBMUIBOE BTB
SFTVMU SFEVDFUIFPWFSBMMIFBMUIDBSFDPTUTPGBOBHJOHQPQVMBUJPOJOUIF6OJUFE
4UBUFT )FMQJOH JOEJWJEVBMT UP TUBZ IFBMUIZ BOE ¾U TMPXT EPXO UIF QSPHSFTTJPO
PGEJTFBTFBTTPDJBUFEXJUIGBNJMZBOEMJGFTUZMFSJTLGBDUPST"EWPDBUJOHIFBMUIZ
MJGFTUZMFTOPUPOMZUISPVHISFHVMBSFYFSDJTFSPVUJOFT CVUBMTPUISPVHIFEVDBUJPO
BOETPDJBMQSPHSBNT SFTVMUTJOLFFQJOHTFOJPSDBSFDPTUTVOEFSDPOUSPM5IFTPDJBM
QSPHSBNTJODMVEFMFDUVSFTPOUPQJDTPGJOUFSFTUTUPUIFPMEFSQPQVMBUJPO TVDIBT
IFBMUIZFBUJOH CJOHPOJHIUT CVTUSJQT BOENPSF
5IFMFBEJOHDBVTFTPGEFBUIJOUIF6OJUFE4UBUFTJOUIFQBTUDFOUVSZIBWFTIJGUFE
GSPNJOGFDUJPVTEJTFBTFTBOEBDVUFJMMOFTTFTUPDISPOJDEJTFBTFBOEEFHFOFSBUJWF
JMMOFTT 3FTFBSDI IBT TIPXO UIBU PG QFPQMF PWFS BHF IBWF BU MFBTU
POF DISPOJD IFBMUI DPOEJUJPO BOE BSF CVSEFOFE XJUI NVMUJQMF DPOEJUJPOT
.FEJDBSF)FBMUI0VUDPNF4VSWFZ

83
DISEASE PREVALENCE AMONG OLDER ADULTS

.FEJDBSF)FBMUI0VUDPNF4VSWFZ
'SRHMXMSR 4VIZEPIRGI
)ZQFSUFOTJPO
"OHJOBPS$PSPOBSZ"SUFSZ%JTFBTF
$POHFTUJWF)FBSU'BJMVSF
.ZPDBSEJBM*OGBSDUJPO
0UIFS)FBSU$POEJUJPO
4USPLF
&NQIZTFNB "TUINB PS$01%
$SPIOµT 6MDFSBUJWF$PMJUJTPS*O¿BNNBUPSZ#PXFM
"SUISJUJTPGUIF)JQPS,OFF
"SUISJUJTPGUIF)BOEPS8SJTU
4DJBUJDB
%JBCFUFT
"OZ$BODFS FYDFQU4LJO$BODFS

.PTU"NFSJDBOTPWFSZFBSTPGBHFTVGGFSGSPNBUMFBTUPOFDISPOJDEJTFBTF
SFQPSUNVMUJQMFDISPOJDDPOEJUJPOT TVDIBTBSUISJUJT EJBCFUFTPSIFBSUEJTFBTF
4VDIDPOEJUJPOTPGUFOSFTVMUJOEJTBCJMJUZ BGGFDUJOHBOJOEJWJEVBMµTRVBMJUZPGMJGF
/VNFSPVT TUVEJFT IBWF TIPXO UIBU SFEVDJOH NPEJ¾BCMF IFBMUI SJTLT TVDI BT
TNPLJOH PWFSXFJHIUPCFTJUZ BOEJOBDUJWJUZDBOQPTJUJWFMZTVQQPSUJOEFQFOEFODF
MBUFSJOMJGF JODMVEJOHQFSGPSNJOHEBJMZMJWJOHBDUJWJUJFT3FHVMBSQIZTJDBMBDUJWJUZBT
XFMMBTXFJHIUNBOBHFNFOU IFBMUIZFBUJOH
DBOQPTUQPOFUIFPOTFUPGEJTBCJMJUZ
)FBMUIXBZT

84
CHAPTER FOUR
J4U
1PPS IFBMUI JT OPU OFDFTTBSJMZ BO JOFWJUBCMF DPOTFRVFODF PG BHJOH .BLJOH
IFBMUIZMJGFTUZMFDIPJDFT FTQFDJBMMZSFHVMBSQIZTJDBMBDUJWJUZ BTEF¾OFEFBSMJFS
JOUIJTCPPLBTBUMFBTUNJOVUFTUJNFTQFSXFFL
DBOESBNBUJDBMMZSFEVDF
BQFSTPOµTSJTLGPSNPTUDISPOJDEJTFBTFT JODMVEJOHUIFMFBEJOHDBVTFTPGEFBUI
5IF$FOUFSTGPS%JTFBTF$POUSPMBOE1SFWFOUJPOIBWFJEFOUJ¾FEQIZTJDBMJOBDUJWJUZ
BTBTFSJPVTBOEDPTUMZQVCMJDIFBMUIJTTVF1PPSEJFUBOEQIZTJDBMJOBDUJWJUZSBOL
TFDPOE POMZ UP UPCBDDP VTF BT UIF MFBEJOH SJTL GBDUPS GPS BMM DBVTFT PG EFBUI
5IFSFGPSF QSPHSBNT UIBU BTTJTU TFEFOUBSZ JOEJWJEVBMT JO TVTUBJOJOH QIZTJDBM
BDUJWJUZCFIBWJPSDIBOHFTQMBZBOJNQPSUBOUSPMFJOUIFQSFWFOUJPOPGEJTFBTFBOE
DISPOJDDPOEJUJPOT
3FTFBSDIIBTTIPXOUIBUUIFSPMFPGQIZTJDBMBDUJWJUZFYUFOETCFZPOECFUUFSIFBMUIUP
JNQSPWFEGVODUJPOJOHBOEJODSFBTFERVBMJUZPGMJGFGPSUIFJOEJWJEVBMTQBSUJDJQBUJOH
BT GPS FYBNQMF UIF 4JMWFS4OFBLFST 'JUOFTT 1SPHSBNT EP 'VSUIFSNPSF UIFTF
QSPHSBNT IFMQ SFEVDF IFBMUI DBSF DPTUT TJHOJ¾DBOUMZ .JMMJNBO BOE 3PCFSUTPO

SFQPSU IJHIFS DMBJNT DPTUT BNPOH PMEFS BEVMUT XIP FYFSDJTF MFTT
UIBOPODFBXFFLEVFUPNPSFIPTQJUBMJOQBUJFOUEBZT BOEIJHIFS
VUJMJ[BUJPOPGQIZTJDJBOTFSWJDFT²5IFSFJTBOBOOVBMSFEVDUJPOJOBWFSBHFIFBMUI
DBSFDIBSHFTPG QFSQFSTPOQFSZFBSGSPNJOEJWJEVBMTXIPXFSFTFEFOUBSZ
85
PS QIZTJDBMMZ BDUJWF PODF

PS GFXFS EBZT QFS XFFL

BOE CFDBNF QIZTJDBMMZ
BDUJWF UISFF PS NPSF EBZT
QFS XFFL 5XFOUZOJOF
QFSDFOU PG 4JMWFS4OFBLFST
NFNCFST SFQPSU UIJT MFWFM
PG TFEFOUBSZ CFIBWJPS
CFGPSF 4JMWFS4OFBLFST
"GUFS KPJOJOH PG
UIJT HSPVQ PG FOUJSF
QPQVMBUJPO
SFQPSU JO
DSFBTJOH UIFJS BDUJWJUZ UP
UISFF PS NPSF EBZT QFS
XFFL³ )FBMUIXBZT

8IBU JG UIFSF BSF OP PGGF

SJOHT PG 4JMWFS4OFBLFST
PS BO FRVJWBMFOU ¾UOFTT
QSPHSBNT XIFSF PMEFS
QFPQMFDBOTBGFMZFYFSDJTF
VOEFS HVJEFE TVQFSWJTJPO
BOE JO BHSFFNFOU XJUI
UIFJSQIZTJDJBO 5IFSFBSF
86
CHAPTER FOUR
1VS
QSPHSBNT BWBJMBCMF UIBU DBO CF BDDFTTFE FJUIFS PO 57 PS UISPVHI UIF JOUFSOFU
XIJDI BMTP TVQQPSU QIZTJDBM FYFSDJTF CVU UIFZ BSF EPOF BU IPNF &YBNQMFT PG
TVDI QSPHSBNT JODMVEF UIF ²4UFQT1SPHSBN³ PGGFSFE UISPVHI 4JMWFS4OFBLFST
GPS UIPTF MJWJOH GVSUIFS UIBO NJMFT BXBZ GSPN UIF OFBSFTU PGGFSJOH MPDBUJPO

PS UIF 8JJ 'JU XIJDI IBT BMTP QSPWFO UP HFU UIF PMEFS QPQVMBUJPO QIZTJDBMMZ
BDUJWF TPNFUJNFT XJUI UIFJS LJET BOE HSBOEDIJMESFO KPJOJOH JO 0G DPVSTF UIF
TPDJBM BTQFDUT PG ¾UOFTT QSPHSBNT BSF HSFBUMZ SFEVDFE CZ FYFSDJTJOH BU IPNF
5IF NPUJWBUJPO UP TUBZ XJUI B QSPHSBN PGGFSFE POMJOF PS BDDFTTFE UISPVHI 57
NJHIUBMTPMBH)PXFWFS SFTFBSDIIBTTIPXOUIBUBOZFYFSDJTFBUXIBUFWFSMFWFM
JTCFOF¾DJBM"MUIPVHITVDIPGGFSJOHTNJHIUOPUCFBTJEFBMBTUIPTFEFTDSJCFE
BCPWF UIFZBSFHFUUJOHQFPQMFUPCFQIZTJDBMMZBDUJWFBOEJNQSPWFUIFJSIFBMUI
5IF$FOUFSTGPS%JTFBTF$POUSPMBOE1SFWFOUJPO
IBWFDPOEVDUFETUVEJFT
POUIFPVUDPNFTPGUIF4JMWFS4OFBLFST BTXFMMBTUIF4UFQT1SPHSBNT BOEIBWF
GPVOEUIFGPMMPXJOH
+ QBSUJDJQBOUT FYQFSJFODF B QPTJUJWF JNQBDU PO UIFJS GVODUJPOBM IFBMUI

TUBUVT
+ BQPTJUJWFJNQBDUPODISPOJDEJTFBTFT TVDIBTEJBCFUFTBOEEFQSFTTJPO
+ IJHISJTLTFEFOUBSZCFIBWJPSXBTSFEVDFECZXJUI4JMWFS4OFBLFSTµ
QBSUJDJQBUJPO
+ QSPHSBNT PGGFS MPTUTBWJOH CFOF¾UT GPS IFBMUI DBSF BOE SFEVDF
NFNCFSTµ IFBMUI DBSF DPTUT GFXFS IPTQJUBMJ[BUJPOT MPXFS JOQBUJFOU
DBSFDPTUT TJHOJ¾DBOUSFEVDUJPOJOPWFSBMMDPTUT
87
EXERCISE AS HEALTH PROMOTION
5IFQPTJUJWFJNQBDUPGQIZTJDBMBDUJWJUZ MJHIU NPEFSBUF PSWJHPSPVT

GPSPMEFS
BEVMUTIBTCFFOXJEFMZQVCMJTIFEBOEQVCMJDJ[FE5IFZJODMVEF
+ 4FEFOUBSZPMEFSNFOXIPCFDPNFBDUJWFIBWFBTJHOJ¾DBOUHIGVIEWI
MREPPGEYWIQSVXEPMX]DPNQBSFEUPUIFJSTFEFOUBSZDPVOUFSQBSUT
+ $BSEJPWBTDVMBS EJTFBTF JT UIF MFBEJOH DBVTF PG EFBUI GPS XPNFO
8BMLJOH BOE WJHPSPVT FYFSDJTF BSF BTTPDJBUFE XJUI TVCTUBOUJBM
VIHYGXMSRMRVMWOSJGEVHMSZEWGYPEVHMWIEWI JSSFTQFDUJWFPGSBDF FUIOJD
HSPVQ BHF BOECPEZNBTTJOEFY
88
CHAPTER FOUR
+ 1IZTJDBM "DUJWJUZ TUSFOHUIFOT UIF JNNVOF TZTUFN BOE UIVT QMBZT B

TJHOJ¾DBOU SPMF JO UIF TVIZIRXMSR SJ GIVXEMR WMXIWTIGM´G GERGIVW JO
QBSUJDVMBSDPMPOBOECSFBTUDBODFS"TUVEZCZ-FF
GPVOEUIBU
NJOVUFT B EBZ PG NPEFSBUF UP WJHPSPVTMZ JOUFOTJWF QIZTJDBM
BDUJWJUZ EFDSFBTFT UIF SJTL PG EFWFMPQJOH DPMPO DBODFS CZ
1PTUNFOPQBVTBM XPNFO XIP FOHBHF JO UP IPVST QFS XFFL PG
CSJTL XBMLJOH IBWF BO EFDSFBTFE SJTL PG HFUUJOH CSFBTU DBODFS
.D5JFSOBO FUBM

+ %JFU BOE FYFSDJTF IBWF CFFO TIPXO UP FGGFDUJWFMZ HIPE] XLI
HIZIPSTQIRX SJ HMEFIXIW CZJOQFPQMFBHFBOEPWFS XIP
IBWF OFBSMZ QSFWBMFODF PG EJBCFUFT /BUJPOBM *OTUJUVUF PG
%JBCFUFT

+ 3FHVMBS FYFSDJTF IFMQT JNQSPWF QIZTJDBM IFBMUI STXMQM^I JYRGXMSREP
MRHITIRHIRGI ERH VIHYGI FPSSH TVIWWYVI GPS VQ UP IPVST BGUFS
FBDIBFSPCJDTFTTJPO 5BZMPS5PMCFSU

+ 1FPQMFXJUIKPJOUQSPCMFNTBSFMJNJUFEJOXIBUUIFZDBOEPIPXFWFS
TFWFSBM TUVEJFT IBWF TIPXO UIBU XFMMSFHVMBUFE FYFSDJTF EPFT OPU
QSPEVDF PS BHHSBWBUF KPJOU TZNQUPNT PS SWXISEVXLVMXMW BOE NBZ
BDUVBMMZMQTVSZIUIFN $PMFNBO FUBM

+ 0MEFSJOEJWJEVBMTXIPFOHBHFJOSVOOJOHBOEWJHPSPVTBDUJWJUJFTIBWF
WPS[IV HIZIPSTQIRX SJ HMWEFMPMX] UIBO NPSF TFEFOUBSZ JOEJWJEVBMT
'SJFE FUBM

+ *ODSFBTFEQIZTJDBMBDUJWJUZJTBMTPJNQPSUBOUJONBOBHJOHDBSEJPWBTDVMBS
EJTFBTF
+ 5SFBUNFOUTGPSEFQSFTTJPOJODMVEFFYFSDJTF4FWFSBMTUVEJFTTIPXUIBU
FYFSDJTFJTFRVBMMZBTFGGFDUJWFJOVIHYGMRK HITVIWWMZI W]QTXSQWBT
QIBSNBDPMPHJDBMUSFBUNFOU #MVNFOUIBM FUBM

+ 8FJHIUCFBSJOHBDUJWJUJFTBSFFTQFDJBMMZCFOF¾DJBMGPSQFPQMFTVGGFSJOH
GSPN PTUFPQPSPTJT 4L]WMGEP EGXMZMX] GER TVIZIRX FSRI PSWW ERH
MQTVSZI FEPERGI GSSVHMREXMSR ERH GSR´HIRGI BOE UIVT QSFWFOU
MPTTPGJOEFQFOEFODF IPTQJUBMJ[BUJPO BOEFBSMZEFBUI ,FOOZ
)FOEFSTPO

+ &YFSDJTFIBTBMTPLIPTIH TISTPI XS UYMX WQSOMRK PSWI [IMKLX BOE
MQTVSZIGSKRMXMZIZMXEPMX]
89
SPIRITUAL HEALTH
1IZTJDBMBDUJWJUZJTOPUUIFPOMZSFRVJSFNFOUGPSIFBMUIZBHJOH1PMMZUPMEVT²'BJUI
JTWFSZJNQPSUBOUJONZMJGFBOEIBTIFMQFENFUISPVHIIBSEUJNFT*BNBDBODFS
TVSWJWPS * BN BMTP UIF DIBJSQFSTPO PG PVS NJOJTUSZ BOE UIF TQJSJUVBM BTQFDU JT
UIFNPTUJNQPSUBOUBTQFDUJONZMJGFBTXFMMBTGPSNBOZPUIFSPMEFSQFPQMF5IJT
GPDVTLFFQTNFIFBMUIZBOEIBQQZ³
&MBJOF BHSFFT ²3FUJSFNFOU JT UIF IBQQJFTU UJNF PG NZ MJGF BOE CFJOH XJUI
HSBOEDIJMESFO ° HJWJOH UIFN SFTPVSDFT BOE BOZ IFMQ TIF DBO PGGFS 3FMJHJPVT
GBJUI JT BMTP JNQPSUBOU BOE XF IBWF UP CFDPNF NPSF UPMFSBOU BOE NVDI NPSF
DPNQBTTJPOBUF³"OE4UFQIBOJFBHSFFTXJUIJUBMM ²5IFTQJSJUVBMGPDVTIBTIFMQFE
NFUISPVHIUPVHIUJNFT&WFSZPOFIBTUP¾OEPVUGPSUIFNTFMWFTCVUGPSNFJU
LFFQTNFHSPVOEFEBOEGPDVTFE³
#FDBVTF4UFQIBOJFµTNPUIFSEJFEXIFOTIFXBTZFBSTPME UIFOVOTXIPUBVHIU
IFSBUTDIPPMCFDBNFIFSHVJEJOHMJHIU4IFXPVMEHPUPUIFNXIFOTIFOFFEFE
HVJEBODF %VSJOH 88** TIF XFOU UP B CPBSEJOH TDIPPM /VOT XFSF IFS TFDPOE
NPUIFSUIFZTVQFSWJTFEIFSBSPVOEUIFDMPDL4UFQIBOJFXBTGSJFOEMZXJUIUIF
OVOXIPUBVHIUIFSJOUIHSBEFVOUJMUIFEBZTIFEJFE*O¾STUBOETFDPOEHSBEF
XIFO LJET JO $BUIPMJD TDIPPM HFU SFBEZ GPS ¾STU IPMZ DPNNVOJPO 4UFQIBOJF
XBOUFEUPFNVMBUFUIFMJGFPGUIF²IPMZGBNJMZ³BOEBMMUIFXPOEFSGVMTUPSJFTTIF
IBEIFBSEBCPVU+FTVT$ISJTUµTMJGFPOFBSUI"TMPOHBT4UFQIBOJFDBOSFNFNCFS
TIFXBTUBVHIUUPGPMMPXJOUIFGPPUTUFQTPGUIFTFHPPESPMFNPEFMT5IFTFCFMJFGT
IBWFTVTUBJOFEIFSUISPVHIBMMIFSUSJBMTJOMJGFBOEHJWFOIFSUIFTUSFOHUIUPDBSSZ
POBOEOPUCFEFQSFTTFE
*OIFSIJHITDIPPM OVOTPGBMMPSEFSTFODPVSBHFE4UFQIBOJF²UPLFFQUIFGBJUI³
5IFSFTIFMFBSOFEUIBUOPNBUUFSXIBUZPVSSFMJHJPVTEFOPNJOBUJPOJT³JUTIPVME
CFZPVSHVJEJOHMJHIU³4UFQIBOJFQSBDUJDFTIFSGBJUIUISPVHIPVUUIFEBZ&WFSZ
NPSOJOHTIFTUBSUTXJUIBTNBMMQSBZFS
²5IBOLZPVGPSLFFQJOHNFTBGFMZUISPVHIPVUUIFOJHIUBOEGPSBMMPXJOHNFUP
IBWFTVDIBHPPEOJHIUTMFFQ°PSOPU*GOPU *XJMMUBLFBOBQJOUIFBGUFSOPPO³
4UFQIBOJFJTUIBOLGVM ²*BNTPGPSUVOBUFBOETPSJDI³#VUIFSGSJFOETBOETJTUFS
90
CHAPTER FOUR
XPVME TBZ ²:PV BSF TP DSB[Z³ 4UFQIBOJF NFBOT ²CFJOH SJDI JO GSJFOET SJDI JO
IFBMUI BOESJDIJOGBNJMZ³#VUIFSTJTUFSUIJOLT ²:PVBSFOPUSJDI³ CFDBVTFUIF
TJTUFSµTHPEJTNPOFZ
4UFQIBOJFTBZTMJUUMFQSBZFSTBGUFSCSFBLGBTU BGUFSTIFTIPXFST XIFOTIFHFUTJO

IFSDBS²1-&"4&HFUNFUPNZEFTUJOBUJPOTBGFMZBOETBGFMZIPNF³4PNFUJNFT
TIFUBMLTUP(PEXIFOTIFJTESJWJOHBOEUISPVHIPVUUIFEBZ*OUIFFWFOJOHTIF
QSBZTGPSFWFSZPOFXIPOFFETBTQFDJBMQSBZFSFOEJOHXJUIB²)BJM.BSZ ³BOE
UIFO TIF HPFT UP CFE )FS GBJUI JT BMXBZT XJUI IFS HVJEJOH IFS UISPVHI BMM UIF
USJBMTBOEUSJCVMBUJPOTPGMJGF
3FTFBSDI PO GBJUI IBT EFNPOTUSBUFE JUT QPTJUJWF FGGFDUT PO IFBMUI JO QFPQMF
'PS FYBNQMF B TUVEZ BU %VLF 6OJWFSTJUZ PGGFSFE QBUJFOUT XJUI BDVUF IFBSU
QSPCMFNTUPQSBZFSTBGUFSTVSHFSZ5IFSFTVMUTTIPXFEUIBUQFSDFOUPGUIF
QBUJFOUTIBEBEFDSFBTFJOOFHBUJWFBGUFSFGGFDUT 8JMMJBNT
"OPUIFSTUVEZ
DPOEVDUFECZ*TSBFMJSFTFBSDIFSTTIPXFEUIBU0SUIPEPY+FXTXIPQSBZPGUFOIBE
CFUUFS DBSEJBD IFBMUI UIBO OPOCFMJFWFST /VNFSPVT PUIFS TUVEJFT SFQFBUFEMZ
EFNPOTUSBUFUIFIFBMJOHQPXFSTPGQSBZFSBOEGBJUI XJUIQBUJFOUTOFFEJOHMFTT
NFEJDJOFUIBOQBUJFOUTXIPEPOPUQSBZ 8JMMJBNT
3FTFBSDIFSTJO/PSUI
$BSPMJOB EPDVNFOUFE UIBU QFPQMF PWFS ZFBST PG BHF XIP BUUFOEFE SFMJHJPVT
TFSWJDFTSFHVMBSMZIBEMPXFSCMPPEQSFTTVSFUIBOUIPTFPGTJNJMBSBHFXIPEJEOPU
8JMMJBNT

*UJTOPUPOMZQIZTJDBMIFBMUIUIBUJTQPTJUJWFMZJNQBDUFECZQSBZFSTBOEGBJUI CVU
NFOUBM IFBMUI BT XFMM 5IF CPPL 'BJUI BOE .FOUBM )FBMUI 3FMJHJPVT 4PVSDFT
GPS )FBMJOH TIPXT IPX QBSUJDJQBUJPO JO .FOOPOJUF BOE "GSJDBO "NFSJDBO
DIVSDI BDUJWJUJFT IBT B QPTJUJWF FGGFDU PO QFPQMF $MFSHZ QSPWJEF NFOUBM IFBMUI
DPVOTFMJOHUPUIFNFNCFSTPGUIFJSDIVSDIFT XIJDIBMTPIBTBQPTJUJWFFGGFDUPO
QFPQMF ,PFOJH
*OHFOFSBM JUIBTCFFOGPVOEUIBUSFMJHJPVTGBJUIFOBCMFTB
QFSTPOUPNBLFTFOTFPGEJG¾DVMUTJUVBUJPOTBOEUIJTDBQBDJUZEFDSFBTFTBOYJFUZ
BOE DSFBUFT IPQF .BVSFS
)FBMUI DBSF QSPGFTTJPOBMT BOE QTZDIPMPHJTUT
PGUFO FODPVSBHF QBUJFOUT UP SFDJUF QSBZFST EVSJOH JMMOFTT BOE PUIFS TVGGFSJOH
*U JT FODPVSBHFE CFDBVTF JU IFMQT QBUJFOUT UP TFF QBTU UIFJS USPVCMFT BOE GSFF
UIFNTFMWFTGSPNEJTUSFTT5IJTBQQSPBDINBLFTQSBZFSUIFQFSGFDUDPNQBOJPOUP
NFEJDBUJPOBOESFIBCJMJUBUJPO 1MBOUF

91
5IFCFOF¾UTPGDPNCJOJOHIFBMUIBOEQSBZFSTGBJUISFMJHJPOJODMVEF
+ MFBEJOHBNPSFNFBOJOHGVMMJGF
+ MFBSOJOHDPQJOHTLJMMTUPEFBMXJUIIFBMUIJTTVFT
+ QSPWJEJOHIPQF
+ QSPWJEJOHBMBSHFSQFSTQFDUJWF
+ MPXFSJOHCMPPEQSFTTVSF
+ SFMBYBUJPO
+ TPDJBMDPOUBDUT
4UFQIBOJFBMTPIBTNBEFNBOZGSJFOETBU²4U1BVM³PWFSUIFZFBST8IFOTIFNFU
TPNFPGUIFDIVSDINFNCFSTTIFIBEOFWFSTQPLFOUPCFGPSFBOETBXUIFNBU
UIF4JMWFS4OFBLFST'JUOFTTQSPHSBN TIFXBTBNB[FEIPXUIFZUIFODBNFVQUP
IFSBOECFDBNFGSJFOEMZ5IJTTFUUJOHIBTHSFBUMZFOIBODFEIFSTPDJBMDJSDMF/PX
XIFOTIFHPFTUPDIVSDITIFJTBNPOHGSJFOET²*O4JMWFS4OFBLFST UIFSFBSFOP
TUSBOHFST&WFSZPOFIBTUPJOUSPEVDFUIFNTFMWFTUPUIFPUIFSTBOEBU$ISJTUNBT
UJNFUIFSFJTBDPMMFDUJPOGPSUIFUFBDIFS XIPQSPWJEFTUIFTFXPOEFSGVMQIZTJDBM
BOENFOUBMFYQFSJFODFTGPSUIFXIPMFHSPVQ³
5IFCFTUGSJFOETBHSFFPOXIBUJTNPTUJNQPSUBOUJOMJGF.VUVBMTVQQPSUJOUPVHI
UJNFTBOEUIFKPZBOEMBVHIUFSPGUIFFYFSDJTFTFTTJPOIBWFCPVOEUIFNUPHFUIFS
²6OJUFEXFDPORVFSBOEEPOPUUIJOLBCPVUPVSBHF8FGFFMHPPEBOEUSZUPNBLF
UIFCFTUPGFWFSZEBZ³
TUPDL
92
CHAPTER FOUR
REMOVING BARRIERS TO EXERCISE
6OMJLF UIF CFTU GSJFOET NBOZ FMEFSMZ QFPQMF BSF OPU XFMM DPOOFDUFE PS UBLFO
DBSFPG5IFHSFBUFTUDIBMMFOHFGPSUIFNJTUPHFUTUBSUFEJOBOFYFSDJTFQSPHSBN
4JMWFS4OFBLFSTIBTBEESFTTFEWBSJPVTFYFSDJTFCBSSJFSTBOEIBTDPNFVQXJUIUIF
GPMMPXJOHTPMVUJPOT
+ %JJSVHEFMPMX] ¾UOFTT NFNCFSTIJQ JT GSFF GPS BEVMUT PWFS ZFBST PG
BHF*OBEEJUJPO TPDJBMQSPHSBNTBOEIFBMUIFEVDBUJPOBSFPGGFSFEUP
JUTNFNCFST
+ *IEV-RXMQMHEXMSR TFOJPSGSJFOEMZ TFSWJDFT BSF JO QMBDF XJUI TFOJPS
BEWJTPSTBOETFOJPSTFOTJUJWJUZ5IFDMBTTGPSNBUQSPWJEFTQFFSTVQQPSU
BOEBQQMJFTUPBMM¾UOFTTMFWFMT
+ 1SXMZEXMSRTPDJBMQSPHSBNNJOHJOEVDFTQBSUJDJQBUJPOJOUIFQSPHSBN
BUBMMMFWFMT1IZTJDJBOTBSFFODPVSBHFEUPNPUJWBUFUIFJSQBUJFOUTBOE
QSFTDSJCF¾UOFTTFYFSDJTFQSPHSBNT
*OUFSBDUJPOXJUIUIFJOTUSVDUPSTBOEPUIFSDMBTTNFNCFSTQSPWJEF
DPOTUBOUFODPVSBHFNFOU
+ 8VERWTSVXEXMSR0SGEXMSR%GGIWWMFMPMX] PG VSCBO BOE TVCVSCBO
NFNCFSTSFTJEFXJUIJONJMJFTPGBUMFBTUPOFMPDBUJPOPGSVSBM
NFNCFST SFTJEF XJUIJO NJMFT PG BU MFBTU POF MPDBUJPO "CVOEBOU
QBSLJOHJTIFMQGVM"OEDBSQPPMQSPHSBNTBSFJOQMBDF
+ ,IEPXL 'SRGIVRWUIFDMBTTFTBQQMZUPBMM¾UOFTTMFWFMTBOEBSFOPO
JNQBDU OPQSFTTVSFPOKPJOUT
.FNCFSTBSFFODPVSBHFEUPFYFSDJTFBU
UIFJSPXOQBDF1IZTJDBMBQQSPWBMJTSFRVFTUFE
+ 7EJIX]MPDBUJPOTBSFFWBMVBUFEPOTBGFUZ DMFBOMJOFTT TFOJPSGSJFOEMZ
TFSWJDF BOEFBTZBDDFTTJCJMJUZ
+ 'YPXYVEP&SYRHEVMIWDVMUVSBMCBSSJFSTUPFOSPMMNFOUBOEQBSUJDJQBUJPO
BSFSFTFBSDIFECFGPSFUIFQSPHSBNJTPGGFSFE
+ ;IEXLIV QSPHSBNT BSF IFME JOTJEF DMJNBUFDPOUSPMMFE FOWJSPONFOUT
4JMWFS4OFBLFSTWJEFPJTBWBJMBCMFGPSNFNCFSTUPVTFBUIPNFXIFO
XFBUIFSQSPIJCJUTESJWJOHUPUIFMPDBUJPO
+ 8MQI'SRµMGXWQSPHSBNTBMMPXBDDFTTJCJMJUZBUBMMPQFOUJNFT OPUKVTU
QFBLIPVST$MBTTUJNFTBSFBEKVTUFECBTFEPOEFNBOE
93
PS
&9&3$*4&'"$*-*5:*/5)&$0..6/*5:$&/5&3°(3&"5&31-:.065).&&5*/("3&"
SUGGESTIONS FOR IMPROVEMENT IN NEIGHBORHOODS

-0$"5*0/°-0$"5*0/°-0$"5*0/
8IFSF POF MJWFT DBO CF UIF CBSSJFS UP FYFSDJTF PS TQFOEJOH UJNF JO OBUVSF
"NFSJDBOT BSF UPP EFQFOEFOU VQPO UIFJS DBST *O &VSPQF UIFSF JT NPSF QVCMJD
USBOTQPSUBUJPO USBJOTBOECVTFT XIJDINBLFTJUFBTJFSUPHFUBSPVOE FTQFDJBMMZ
GPSPMEFSQFPQMF)PXFWFS UIBUJTOPUUIFDBTFJOUIF644JHOJ¾DBOUFOWJSPONFOUBM
JNQSPWFNFOUTJOOFJHICPSIPPETDBONBLFBEJGGFSFODFIFSFBTXFMM
5IFUISFFCFTUGSJFOETµTVHHFTUJPOTGPSOFJHICPSIPPEJNQSPWFNFOUTJODMVEF
+ 4JEFXBMLT TPUIBUXFDBOXBMLNPSFBOEMFBWFUIFDBSCFIJOE
+ /FBSCZQBSLTBOETIPQQJOHUIBUBSFBDDFTTJCMFXJUIPVUBDBS
+ *ODSFBTFEQVCMJDUSBOTQPSUBUJPOCZCVT USBJOPSNFUSP
+ 4BGFOFJHICPSIPPETXIFSFPOFDBOXBMLBOEOPUCFBGSBJEPGCVMMZJOH
PSXPSTF
+ "DDFTTUPMJCSBSJFTBOEUIFJOUFSOFU²:PVOFFEUPCFXFMMJOGPSNFEBOE
CFBDUJWFJOZPVSDPNNVOJUZBOE705&³²$PNQVUFSVTFJTJNQPSUBOU
JODMVEJOH8JJXJUIUIFHSBOEDIJMESFO³
&MBJOF UFMMT VT IPX IFS HSBOEDIJMESFO MJLFE UP DPNF CZ BGUFS TDIPPM PO UIFJS
CJDZDMFT CVUUIFOFJHICPSIPPEJTOPMPOHFSBTTBGFBTJUVTFEUPCFTPOPXTIF
XBOUT UP TFF B QBSFOU ESJWF UIFN PWFS GPS B WJTJU 1PMMZ &MBJOF BOE 4UFQIBOJF
BMMBHSFFUIBUUIFJSOFJHICPSIPPETXFSFTBGFSXIFOUIFZHSFXVQ²*UXBTTBGF
CBDLUIFO"OEUIFOFJHICPSTXPVMEBMMXBUDIPVUGPSVT0VSQBSFOUTXFSFOPU
XPSSJFE OPSEJEUIFZDBSFJOXIPTFIPVTFPSCBDLZBSEXFXFSFQMBZJOH BTMPOH
94
CHAPTER FOUR
BTXFDBNFIPNFBUEJOOFSUJNF#VUUJNFTIBWFDIBOHFE BOEXJUIUIFPOTFUPG
UIFDPNQVUFST PVSLJETBSFMFTTMJLFMZUPTQFOEUJNFPVUTJEFUIBOJOGSPOUPGUIF
DPNQVUFSJOTJEF5FDIOPMPHZIBTJUTHPPEBOECBE*UJTBMMBCPVUCBMBODJOHBOE
NBLJOHTVSFUIBUPOFEPFTOPUMPTFTJHIUPGXIBUJTNPTUJNQPSUBOUJOMJGF³
SUGGESTIONS FOR HAPPY AND HEALTHY AGING
5IF UISFF CFTU GSJFOET PGUFO SFWJFX UIFJS IFBMUI QSPCMFNT BOE EJTDVTT IPX UP
BQQSPBDIHFUUJOHPMEFSPSEZJOH5IFZBMMBHSFFUIBUPOF¾STUIBTUPFNCSBDFUIF
GBDUUIBUXFBSFBMMHPJOHUPEJF²"QQSFDJBUFMJGFFWFSZNPNFOUZPVDBO³*GZPV
IBWFBQPTJUJWFBQQSPBDIUPXBSEBHJOH HFUUJOHPMEFSJTMFTTGFBSGVM"HJOHBMTP
QSPWJEFTUIFPQQPSUVOJUZUPCF²BVUIFOUJD ³UPCFXIPZPVXBOUUPCF3FEF¾OJOH
PMEBHFBOEPMEFSQFPQMFSFNPWFTUIFTUJHNBPGBHJOH4VHHFTUJPOTGPSHSBDFGVM
BHJOH XIJDIJTTVQQPSUFECZSFTFBSDI
JODMVEF
+ 4UBZQPTJUJWF FNCSBDFUIFXPSE²PME³BTNFBOJOHXJTF JOUFMMJHFOUBOE

BUIMFUJD
+ 4UBZBDUJWFUPBWPJEIFBSUBOEPUIFSDISPOJDEJTFBTFTBOEUPOPVSJTI
UIFCSBJO
+ 3FTFBSDITIPXTUIBUNFNPSZ MFBSOJOHBOEQIZTJDBMBDUJWJUZBSFDPOOFDUFE
+ 8FMFBSOUIFXPSMEUISPVHIUIFCPEZFWFSZBHFIBTJUTBEWBOUBHFT
+ &YFSDJTF NJOVUFT B EBZ NJOVUFT JT CFUUFS
XJUI B GPDVT PO
BFSPCJD CBMBODF DPSFTUSFOHUIBOE¿FYJCJMJUZBDUJWJUJFT BTUBVHIUCZ
4JMWFS4OFBLFST
+ 5IFCFTUFYFSDJTFJTXIBU:06MPWFUPEP
+ &YFSDJTF XJUI PUIFST JT JNQPSUBOU GPS TPDJBM FOHBHFNFOUT BOE JU JT
NPSFGVO
4UBZBDUJWF.PWF8BMLJOH HBSEFOJOH IPVTFXPSLPSZBSEXPSLOPNBUUFSXIBU

NPWFNFOUT JU BMM DPVOUT &MBJOF 1PMMZ BOE 4UFQIBOJF DPODMVEF UIBU FWFSZPOF
IBTUPSFWJFXUIFJSPXOIFBMUIQSPCMFNT DPOTJEFSUIFTPDJBMBOEQTZDIPMPHJDBM
EJNFOTJPOPGUIFQSPCMFNBOEDPNNJUUPUIFTPMVUJPOUIBUEBJMZFYFSDJTFTNBJOUBJO
95
IFBMUI BOE ¾UOFTT GPS ZPV 5IFZ IFMQ FBDI PUIFS UP TUBZ XJUI UIFJS HPBMT BOE
DFMFCSBUFUIFQPTJUJWFPVUDPNFTUIBUDPNFXJUIJU TVDIBTBCFUUFSGVODUJPOJOHPG
UIFJSCPEJFTBOEUIFJSCSBJOT JODMVEJOHNFNPSZBOEMFBSOJOH
²)FBSJOHJOTQJSJOH
TUPSJFTBCPVUPMEFSXPNFODBOIFMQSFGSBNFZPVSPXOTUPSZ"OEMJWFMJGFTPUIBU
QIZTJDBMBDUJWJUZCFDPNFTBUSFBU OPUBDIPSF³
5IFQPFNCZ.BSJBI#VSUPO/FMTPO
TVNTVQUIJT#&4513"$5*$&
8PNFOXIPFYFSDJTF
#VJMECPOFTBOENVTDMFT
-FTTSJTLPGTUSPLFBOEMFTTTUSBJOPOCMPPEWFTTFMT
-FTTEJBCFUFT BSUISJUJTBOEGBU
-FTTTUSFTT
#FUUFSTMFFQBOECFUUFSTFY
)PXBCPVUUIBU
96
CHAPTER FOUR
REFERENCES
+ #MVNFOUIBM +" FUBM

&GGFDUTPG&YFSDJTF5SBJOJOHPO0MEFS1BUJFOUTXJUI.BKPS
%FQSFTTJPO"SDI*OUFSO.FE
+ #VSUPO/FMTPO.
"SF8PNFO"HJOH4VDDFTTGVMMZ /FX5IJOLJOHBOE3FTFBSDI
BCPVU(FOEFSBOE1IZTJDBM"DUJWJUZXXXUVDLFSDFOUFSPSHMFDUVSFNFEJB@MJCSBSZIUN
+ $FOUFSTGPS%JTFBTF$POUSPMBOE1SFWFOUJPO
)FBMUIXBZT4JMWFS4OFBLFST'JUOFTT
1SPHSBN1SPWFOUP3FEVDF)FBMUI$BSF$PTUTPG.FNCFSTXJUI%JBCFUFTBOE%FQSFTTJPO
XXXDEDHPWQDEJTTVFT+BO@IUN
+ $PMFNBO&" FUBM
5IF3FMBUJPOTIJQPG+PJOU4ZNQUPNTXJUI&YFSDJTF1FSGPSNBODF
JO0MEFSBEVMUT+"N(FSJBUS4PD+BOVBSZ

+ 'SJFE1FUBM
)FBSU)FBMUIJO0MEFS"EVMUT*NQPSUPG)FBSU%JTFBTFBOE0QQPS
UVOJUJFTGPS.BJOUBJOJOH$BSEJBD)FBMUI*O8FTU+.FE
+ )FBMUIXBZT
$ISPOJD)FBMUI$POEJUJPOT &YFSDJTF BOEUIF4JMWFS4OFBLFST'JUOFTT
1SPHSBN:PVS)FBMUI.BOBHFNFOU3FTPMVUJPO
+ )FOEFSTPO/,
5IF3PMFPG&YFSDJTFBOE'BMM3JTL3FEVDUJPOJOUIF1SFWFOUJPOPG
0TUFPQPSPTJT&OEPBOE.FU$MJOJDT+VOF

+ ,FOOZ". FUBM
0TUFPQPSPTJT1BUIPHFOFTJT %JBHOPTJT BOE5SFBUNFOUJO0MEFS
"EVMUT3IFV%JT$MJOPG/"NFSJDB"VHVTU

+ ,PFOJH )(
'BJUIBOE.FOUBM)FBMUI3FMJHJPVT3FTPVSDFTGPS)FBMJOH
&CPPLXXXCPPLTHPPHMFDPN
+ -FF*.
1IZTJDBM"DUJWJUZBOE$BODFS1SFWFOUJPO°%BUBGSPN&QJEFNJPMPHJDBM
4UVEJFT.FE4DJ4QPSUT&YFSD/PWFNCFS

+ .BVSFS 3
'BJUIBOE.FOUBM)FBMUI SFUSJFWFEGSPNXXXSFQPSUFSOFXTDPN
+ .D5JFSOBO" ,PPQFSCFSH$ FUBM
3FDSFBUJPOBM1IZTJDBM"DUJWJUZBOEUIF3JTLPG
#SFBTU$BODFSJO1PTUNFOPQBVTBM8PNFOUIF8PNFOµT)FBMUI*OJUJBUJWF$PIPSU4UVEZ
+"."4FQUFNCFS

+ /BUJPOBM*OTUJUVUFPG%JBCFUFTBOE%JHFTUJWFBOE,JEOFZ%JTFBTFT
%JFUBOE&YFSDJTF
%SBNBUJDBMMZ%FMBZ5ZQF%JBCFUFT%JBCFUFT.FEJDBUJPO.FUGPSNJOBMTP&GGFDUJWF
+ .JMMJNBOBOE3PCFSUTPO *OD
)FBMUI3JTLTBOEUIFJS*NQBDUPO.FEJDBM$PTUT
+ 1MBOUF 5(
'BJUIBOE)FBMUI1TZDIPMPHJDBM1FSTQFDUJWFT
&CPPLXXXCPPLTHPPHMFDPN
+ 5BZMPS5PMCFSU/4
"NCVMBUPSZ#MPPE1SFTTVSFBGUFS"DVUF&YFSDJTFJO0MEFS.FO
XJUI&TTFOUJBM)ZQFSUFOUJPO"N+)ZQFSUFOT+BOVBSZ 1U

+ 8JMMJBNT %%
4DJFOUJ¾D3FTFBSDIPO1SBZFS XXXQMJNPSHQSBZFS%FCIUN
+ "MTPDIFDL8FCTJUF4JMWFS4OFBLFSTDPN
97
CHAPTER FIVE
Aging Well with Disability – The Power of Sports
CHAPTER FIVE
Aging Well with Disability – The Power of Sports
8IFOIFXBTUXPZFBSTPME &EEZDPOUSBDUFEQPMJPGSPNUIFPVUCSFBLPGUIFQPMJP
FQJEFNJDJOUIFT)FXBTJNNFEJBUFMZIPTQJUBMJ[FEBOERVBSBOUJOFEGPSPWFS
BZFBS8IFOIJTQBSFOUTXFSF¾OBMMZBMMPXFEUPWJTJU IFEJEOPUSFDPHOJ[FUIFN
BOETPVHIUTIFMUFSXJUIIJTGBNJMJBSOVSTF&EEZMPTUPOFMFHBOEHSFXVQMFBSOJOH
UPVTFDSVUDIFT
$PNJOHGSPNBOBUIMFUJDGBNJMZ TQPSUXBTIFBWJMZFNQIBTJ[FECZ&EEZµTGBUIFS
XIPIBEQMBZFETFNJQSPGFTTJPOBMCBTFCBMMJOIJTZPVUI"TBGPSNFS.BSJOF IF
USJFE UP UFBDI IJT DIJMESFO UP CF QIZTJDBMMZ BDUJWF BOE NFOUBMMZ UPVHI )JT EBE
TUBZFE QIZTJDBMMZ BDUJWF UISPVHIPVU IJT MJGF XJUI OP ¾UOFTT DFOUFST BSPVOE
MJWJOHUISPVHIUIFEFQSFTTJPOJOUIFQPTU8PSME8BS**QFSJPE1MBZJOHIBOECBMM
BOELJDLCBMMPOUIFTUSFFUBHBJOTULJETJOUIFOFJHICPSIPPE &EEZXBTFOKPZJOH
IJNTFMGBTNVDIBTUIFPUIFSLJET OPU²GFFMJOHNVDIEJGGFSFOU ³BOEDFSUBJOMZOPU
GFFMJOHTPSSZGPSIJNTFMG
&WFSZ EBZ &EEZ JT UIBOLGVM UIBU IF IBE B EBE XIP QVTIFE IJN UP QFSTFWFSF
BOE BMXBZT EP CFUUFS )F HJWFT DSFEJU UP IJT QBSFOUT GPS UIFJS TVQQPSU BOE IJT
BDIJFWFNFOUTJOTQPSUBOEBDBEFNJDT)FJTBOJOFUJNF(PMEBOE4JMWFS.FEBMJTU
JOUIF0MZNQJDT 1BSBMZNQJDT BOEUIF1BO"NFSJDBO(BNFTJOQPXFSMJGUJOH BOE
CSPLF8PSME3FDPSETIFBMTPSFDFJWFEBEPDUPSBMEFHSFFJO&EVDBUJPO)PXEJE
IFEPJUBMM "OEIPXEPFTIFNBTUFSHSPXJOHPMEFSXJUIBEJTBCJMJUZ
GROWING UP WITH AN “INCONVENIENCE”

&EEZXBTCPSOIFBMUIZCVUQSFNBUVSF)JTNPUIFSXBTBTNPLFSBOE&EEZXBT
CPSOPOFNPOUIFBSMZJO+VMZ*O"VHVTU XIFOIFXBTPOMZZFBSTPME
BNBKPSQPMJPFQJEFNJDTXFQUUIFDPVOUSZ&EEZCFDBNFTFWFSFMZQBSBMZ[FEXJUI
QPMJP XIJDITQSFBEGSPNUIFMFHTUPUIFOFDL)FXBTTFOUUPUIFIPTQJUBMGPS
NPOUITPGRVBSBOUJOF)JTQBSFOUTXFSFOPUBMMPXFEUPWJTJUGPSUIFTJYNPOUIT)JT
100
CHAPTER FIVE
AGING WELL WITH DISABILITY - THE POWER OF SPORTS
TJTUFSXBTPOMZZFBSPME BOEUIFZRVBSBOUJOFEUIFXIPMFGBNJMZ)PUQBDLTBOE
SBOHFPGNPUJPOXFSFUIFUSFBUNFOUTIFSFDFJWFEFBSMZPO XIJDIXBTDBMMFEUIF
²4JTUFS,BOOZ5SFBUNFOUGSPN"VTUSBMJB³#PUIMFHTBOEPOFBSNXFSFBGGFDUFE
CVUGPSUVOBUFMZ UIFJMMOFTT
EJE OPU USBWFM UP &EEZµT
MVOHT 5IFSF XBT OP
NFEJDBUJPO BU UIBU UJNF
5IJT USBWFMMJOH WJSVT XFOU
JOUP UIF CMPPETUSFBN BOE
UIFOTIVUEPXOUIFDFOUSBM
OFSWPVT TZTUFN .BOZ
QFPQMF EJFE BOE NBOZ
OFWFSDBNFPVUPGUIFIPTQJUBMT CFJOHFODMPTFEJOBO²JSPOMVOH ³XIJDIIFMQFE
XJUICSFBUIJOHXIFOZPVDPVMEOPUCSFBUIFPOZPVSPXOBOZNPSF
*O QPMJP XBT ¾OBMMZ FSBEJDBUFE XIFO UIF 4"-, BOE 4"#*/ WBDDJOFT
CFDBNFBWBJMBCMF*O &EEZDBNFPVUPGUIFIPTQJUBMXJUIDSVUDIFTBOEBMFH
CSBDF)FIBEUPHPUPDMJOJDTSFHVMBSMZVOUJMIFXBTUIJSUFFOZFBSTPME SFDFJWJOH
WBSJPVTUIFSBQJFT²%POµUDIBOHFUIFXPSMEGPSUIFLJEMFUUIFLJEBEBQUUPUIF
XPSME BT JU JT ³ XBT IJT %BEµT NBKPS NJTTJPO JO SBJTJOH &EEZ ²(P CBDL BOE EP
UIJT BHBJO JU XBT OPU HPPE FOPVHI³ %BE XBT QVTIJOH &EEZ IBSE )JT QBSFOUT
IFMQFE&EEZUPSFHBJOIJTTUSFOHUI².ZQBSFOUTXFSFPOUIFTBNFQBHF-PWJOH
TVQQPSUJOHCVU¾SN SFBMEJTDJQMJOBSJBOT5IFZXFSFOPUBTTUSJDUXJUIUIFHJSMT³
%FTQJUFIJTEJG¾DVMUJFT &EEZXBTBIBQQZDIJME)PXFWFS XIFOIFSFBDIFEUIF

BHFPGSFBTPO UIFUSVFJNQBDUPGIJT²JODPOWFOJFODFIBEBCPPNFSBOHFGGFDU*U
DPNFTUPZPVMBUFS³*UIBQQFOFEJOUIHSBEF XIFO&EEZUSJFEPVUGPSUIFGPPUCBMM
UFBN XIFSFIFIBEQMBZFEXJUIDSVUDIFT4QPSUTNBEFIJNIBQQZBOEHBWFIJN
UIF GFFMJOH UIBU IF DPVME EP FWFSZUIJOH *O TQPSUT IF XBT BMXBZT QJDLFE ¾STU
5IFOPOFEBZJOUIHSBEF IJTDPBDITBJEUPIJN²XIBUEPZPVXBOU ³&EEZTBJE
²*XBOUUPHFUTIPVMEFSQBET³"OEUIFDPBDISFQMJFE²:PVDBOOPUQMBZ ZPVBSF
DSJQQMFE³
6QUPUIJTQPJOU &EEZIBEBEBQUFEWFSZXFMM)FXPSLFEIBSEUPCFDPNF¾U5XP
ZFBST MBUFS JO IJHI TDIPPM IJT DPBDIFT JO SPXJOH BOE GPPUCBMM FNCSBDFE IJN
101
BOEUPPLIJNBTBXBMLPO5IBUNBEFIJNIBQQZ&EEZXBTEPJOHQVMMVQCBST
SVOOJOH JO IPU XFBUIFS BOE IF JNQSFTTFE UIF DPBDIFT 8IFO UIFZ BTLFE IJN
²%P ZPV XBOU UP QMBZ ³ B SFTPVOEJOH ²:FT³ XBT FYDMBJNFE BOE &EEZ UPPL UIF
FRVJQNFOUBOENBEFUIFUBDLMFT
)JTQBSFOUT BOEFTQFDJBMMZIJTEBE IBECFFOXPOEFSGVMSPMFNPEFMTGPS&EEZ

²%BEXBTWJDFQSFTJEFOUPGBDPNQBOZJO1IJMMZ5IFOIFMPTUIJTKPCJOUIFT
XIFO IF BMSFBEZ IBE ¾WF LJET UP GFFE POF CFJOH TJDL² &EEZ EJE OPU HSPX VQ
XJUINPOFZBOEXIFOIFHSBEVBUFEXJUIIJT1I%GSPNUIF6OJWFSTJUZPG/FX
.FYJDP IFEJE OPUIBWFUIFNPOFZUP CVZIJTQBSFOUTB QMBOF UJDLFU UPBUUFOE
IJTHSBEVBUJPO#VU&EEZXBTUBVHIUXFMMCZIJTEBE ²NBLFUIFNPTUPGFWFSZ
TJUVBUJPO ³TPIFUPPLUIF1I%EJTTFSUBUJPOPOBQMBOFBOECSPVHIUJUUPIJTEBE
JOTUFBE %BE JO UVSO XSBQQFE IJT BSNT BSPVOE IJN BOE IJT UIFTJT 4BEMZ IJT
GBUIFS QBTTFE BXBZ NPOUIT MBUFS )F XBT POMZ ZFBST PME XIFO IF EJFE PG
IFBSUGBJMVSF#VUEBEXBTUIFBUIMFUF°IPXDPVMEUIBUCF )FBSUQSPCMFNTBSF
QBSU PG UIFJS GBNJMZ IJTUPSZ *O IJHI TDIPPM &EEZ´T EBE QMBZFE CBTFCBMM USBDL
GPPUCBMMBOECBTLFUCBMMBOEXBTHPPEBUBMMPGUIFTFTQPSUT#VUIFIBEUPRVJU
IJHI TDIPPM JO IJT KVOJPS ZFBS JO PSEFS UP TUBSU XPSL -BUFS IJT EBE KPJOFE UIF
.BSJOF$PSQTBOETFSWFEJO8PSME8BS**GPSGPVSZFBST&EEZXBTIJT¾STUDIJME
BOEIJTEBEEFWPUFEIJTUJNFBOEFOFSHZFOTVSJOHUIBU&EEZXBTHJWFOUIFTBNF
DIBODFTBTUIFPUIFSGPVSDIJMESFO
&EEZTBXIJTGBUIFSQBSUJDJQBUJOHJOBMMLJOETPGTQPSUXIJMFHSPXJOHVQ²%BEXBT
WFSZBUIMFUJDIFXBTBIFBEPGIJTUJNF³5IFSFXFSFOP
¾UOFTTDFOUFSTXIFOEBEHSFXVQ CVUIFLOFXIPXUP
TUBZJOTIBQF QMBZJOHTFNJQSPGFTTJPOBMCBTFCBMMBOE
IBOECBMM XJUI UIF LJET JO IJT DPNNVOJUZ &WFO XIFO
IFXBTNBSSJFE IJTEBEDPOUJOVFEUPTUBZQIZTJDBMMZ
BDUJWF)FXBMLFEUPIJTKPCTFWFSBMNJMFTFWFSZEBZ
"OE BT B SFUJSFE .BSJOF IF LOFX UIF JNQPSUBODF PG
TUBZJOHQIZTJDBMMZ¾UBOENFOUBMMZBDUJWF)FSFBMJ[FE
UIFWBMVFPGTQPSUBOEJUTSFMBUJPOUPBIFBMUIZMJGFTUZMF
²*GZPVTUBZJOTQPSU ZPVIBWFGSJFOETGPSMJGF HFU

BOFEVDBUJPOGSPNJU BOEIBWFBDDFTTUPNBOZ
102
CHAPTER FIVE
PUIFSBSFBTJOMJGFZPVDBOUSBWFMBOEIBWFMPUTPG
GSJFOET³&EEZµTGBWPSJUFRVPUFCZIJTGBUIFS

'PMMPXJOHJOIJTGBUIFSµTGPPUTUFQT &EEZCVJMUBHZNJO #B
UIFCBDLPGIJTIPVTFXIFOIFXBTPOMZZFBSTPME
%BEHBWFIJNUIFGBDJMJUZBOEIFMQFETFUJUVQLJET
GSPNUIFOFJHICPSIPPEBHFTDBNFPVUUPUSBJO
XJUIIJNJOUIFCBDLPGIJTIPVTF5IBUJTXIFSF&EEZ
TUBSUFE XFJHIU USBJOJOH BU B ZPVOH BHF "GUFS SPXJOH
BOECBTFCBMMJOUIHSBEF BOEQMBZJOHTBOEMPUGPPUCBMM
JOUIHSBEF XFJHIUMJGUJOHOPXCFDBNFIJTQBTTJPO0UIFSBDUJWJUJFTUIBU²LFQU
&EEZPVUPGUSPVCMF³JODMVEFECFJOHBOFXTQBQFSCPZPOCJLFBOEBNFNCFSJO
UIF$VC4DPVUT UIFO#PZ4DPVUT BOEMBUFSUIF²&YQMPSFST ³ BOFMJUFHSPVQJOUIF
#PZ4DPVUTPSHBOJ[BUJPO

(SPXJOHVQJOUIFTBOET &EEZDPVMEBMXBZTCFGPVOEPVUTJEF QMBZJOH

HBNFTTVDIBTIBOECBMMBOE²IBMGCBMM³ QMBZFEXJUIIBMGUFOOJTSBDLFUBOETUJDLT

5IFTFHBNFTDPVMECFQMBZFEBOZXIFSF OPTQFDJBM¾FMEPSDPVSUXBTOFDFTTBSZ
&EEZBMTPSBOUSBDLBUIJHITDIPPMBOEUSJFEPVUGPSUIFCBTLFUCBMMUFBN)FXBT
TPQIZTJDBMMZBDUJWFUIBUIFOFWFSUIPVHIUPGIJNTFMGBTCFJOHQIZTJDBMMZOPUBCMF
UPEPXIBUIFMJLFECFTUQMBZJOHTQPSUT)FODF IFXBTTIPDLFEXIFOUIFIJHI
TDIPPMCBTLFUCBMMDPBDITBJEUPIJN²8IBUBSFZPVEPJOHIFSF 8FEPOPUBDDFQU
DSJQQMFTPOUIFUFBN³4PGBS &EEZIBEOPUFYQFSJFODFEBOZTFUCBDLTJOTQPSUT
*O GBDU CFDBVTF IF XBT TP HPPE BU JU IF XBT OFJUIFS BO PVUTJEFS OPS XBT IF
EJGGFSFOUPSEJTBCMFE)FXBTKVTUMJWJOHXJUIBO²JODPOWFOJFODF³
:FT *VTFEDSVUDIFTBMPU OPUBMMUIFUJNF BOEUIFZXFSFBOBJEJONBOZ

TQPSUTSBUIFSUIBOBIJOESBODF*PVUSBOFWFSZPOFPOUIFUSBDLUFBNJO
NJEEMFTDIPPMBOEIJHITDIPPM5IFDSVUDIFTIFMQFENFUPQSPQFMNZTFMG
GPSXBSEBOEEPCJHHFSMFBQTUIBOUIFPUIFSLJETDPVMEEP5IFZBENJSFE
NFGPSNZBUIMFUJDQSPXFTT"OE*GFMUMJLFBTUBS

²%BEIBEJUBMM°IFIBEHSFBUQFPQMFµTTLJMMT"UQBSUJFTIFUBMLFEUPFWFSZCPEZ
BOEIFUPPLNFXJUIIJN³
103
&EEZ´TGBUIFSIBEBIPMJTUJDBQQSPBDIUPMJGF
+ "UIMFUJDQSPXFTT
+ "DBEFNJDJOUFSFTUT
+ 4PDJBMDPNQFUFODF
+ $PNQBTTJPO
+ #FMJFG
+ -JWJOHJOUIF.PNFOU.JOEGVMOFTT
-JWJOHEBZCZEBZJTTPNFUIJOH&EEZ´TGBUIFSMFBSOFEXIJMFIFXBT¾HIUJOHJOUIF
XBS5IFSF ZPVOFWFSLOFXXIFUIFSZPVXPVMETUJMMCFBMJWFUIFOFYUEBZ&EEZ
BEPQUFEUIJTBQQSPBDIUPMJGF XIJDIIBTIFMQFEIJNDPQFXJUIUIFNBOZIFBMUI
JTTVFTIFIBTCFFODPOGSPOUFEXJUIGSPNFBSMZDIJMEIPPE$PNQBTTJPOJTBOPUIFS
DIBSBDUFSJTUJD&EEZIBTBEPQUFEGSPNIJTEBE)FEJEOPUXBOUUPCFDPNFBTBMFT
QFSTPOMJLFIJTEBEXBT IFXBOUFEUPHPUPDPMMFHFBOEIFMQPUIFST)FXBTJOUFSFTUFE
JOXPSLJOHXJUITJDLQFPQMF8IFOIFXFOUUPUIFMPDBMIPTQJUBMMPPLJOHGPSXPSLJO
UIFQIZTJDBMUIFSBQZQSPHSBN UIFZUIPVHIUIFIBEDPNFBTBQBUJFOU)FHPUUIF
KPC5IFSFXBTPOFQBUJFOUXIPDPVMEOPUUBML CVUIBEUSFNFOEPVTNPUJWBUJPOUP
HFUCFUUFS)FMQJOHPUIFSQFPQMFXJUINPSFTFWFSFQSPCMFNTUIBO&EEZGBDFEHBWF
IJNTVDIBQTZDIPMPHJDBMCPPTUUIBUIFEFDJEFEUPTUVEZUIFSFBTPOTCFIJOEBMMUIJT
A PASSION FOR SPORTS
5ISPVHIPVU IJT MJGF &EEZ DPOUJOVFE UP QBSUJDJQBUF JO

TQPSUTBOENBEFJUUPUIFIJHIFTUMFWFMT°UIF0MZNQJDT
1BSBMZNQJDT BOEUIF1BO"NFSJDBO(BNFT*OIJTTQPSU
QPXFS MJGUJOH UIF FNQIBTJT JT NPTUMZ PO VQQFS CPEZ
TUSFOHUI BOECFODIQSFTTJTQFSGPSNFEMBZJOHPOZPVS
CBDL &EEZ ¾STU QBSUJDJQBUFE JO UIF 0MZNQJDT JO UIJT
FWFOU CVUPG¾DJBMTUPMEIJNIFIBEUPNPWFPWFSUPUIF
1BSBMZNQJDFWFOUT*OSFTQPOTFUPMFHJTMBUJPOCBOOJOH
EJTDSJNJOBUJPO BHBJOTU "NFSJDBOT XJUI EJTBCJMJUJFT
NBOZ DPNQFUJUJWF PQQPSUVOJUJFT IBWF BSJTFO GPS
104
CHAPTER FIVE
BUIMFUFT XJUI QIZTJDBM BOE NFEJDBM DPOEJUJPOT ²5IF

SFBMJ[BUJPO UIBU UIFZ UPP DBO UBLF QBSU JO UIJT GPSN
PG FYFSDJTF JT OPU POMZ B TUFQ GPS JNQSPWJOH IFBMUI
DPOEJUJPOTCVUBMTPQSFTFOUTNPUJWBUJPOGPSDPOUJOVFE
FGGPSUTUPTUBZ¾U³ &WBOT

5IFSF BSF TFWFSBM SFBTPOT XIZ UIF 1BSBMZNQJD
.PWFNFOUIBTHSPXOTJODF4JS-VEXJH(VUUNBOEFWFMPQFEJUJO&OHMBOEJOUIF
T
4QPSUJTBOFGGFDUJWFNFBOTPGBVHNFOUJOHSFIBCJMJUBUJPOPVUDPNFTGPS
QFPQMFXJUIEJTBCJMJUJFT
1FPQMFXJUIEJTBCJMJUJFTIBWFBSJHIUUPQBSUJDJQBUFJOTQPSUBOETIPVME
IBWFUIFTBNFPQQPSUVOJUJFTBTPUIFST
1BSBMZNQJD 4QPSU JT FMJUF FYDJUJOH BOE JOTQJSJOH 7BOMBOEFXJKDL
5IPNQTPO

&EEZCFOF¾UUFEGSPNUIJTNPWFNFOUBOEQBSUJDJQBUFEJOUIF1BSBMZNQJDTXIFO
JU XBT TUJMM JO JUT JOGBOU TUBHF .BOZ TQPSUT IBWF CFFO BEEFE JODMVEJOH XJOUFS
TQPSUT BOE BUIMFUFT BSF OPX QBSUJDJQBUJOH GSPN BMM PWFS UIF XPSME *O GBDU UIF
UJFTCFUXFFOUIF0MZNQJDBOEUIF1BSBMZNQJD(BNFTIBWFCFDPNFTPTUSPOHUIBU
FWFOUVBMMZUIF1BSBMZNQJDTXJMMCFSFDPHOJ[FEBT²UIFEJTBCMFENFOBOEXPNFOµT
FRVJWBMFOU PG UIF 0MZNQJD (BNFT³ 4JS -VEXJH (VUUNBOµT WJTJPO SFBMJ[FE TFF
7BOMBOEFXJKDL
5IF 1BSBMZNQJD .PWFNFOU IBT PQFOFE UIF EPPS GPS
NBOZBUIMFUFTUPQBSUJDJQBUFJODPNQFUJUJWFTQPSUTBUJUTIJHIFTUMFWFM&EEZJTNPTU
HSBUFGVMUIBUIFIBEUIFTFFYQFSJFODFTJOIJTMJGF5IFZTUJMMQSPWJEFNFBOJOHBOE
QVSQPTFGPSIJN BOEUIFZLFFQIJNHPJOHQIZTJDBMMZ NFOUBMMZBOEFNPUJPOBMMZ
IFJTBOBNCBTTBEPSPGTQPSUTGPSQFPQMFXJUIEJTBCJMJUJFT
²5IFSFBSFNPSFPQQPSUVOJUJFTGPSUIFBDDPNQMJTINFOUPGQFSTPOBMHPBMT
UISPVHITQPSUUIBOJONBOZPUIFSBTQFDUTPGMJGF BOETQPSUDFSUBJOMZDBO
DIBOHFUIFXBZPUIFSQFPQMFTFFVT'PSTPNFQFSTPOTXJUIEJTBCJMJUJFT
DPNQFUJUJWFTQPSUTQSPWJEFTBWFIJDMFGPSMFWFMJOHPVUTPNFPGUIF
JOFRVBMJUJFTUIBUBSFGBDFEEBZCZEBZ#VUGPSFWFSZPOFJUJTUISJMMJOH GVO
BOETBUJTGZJOH³ #BJMFZ

105
&EEZ IBT FYQFSJFODFE TFMGSFBMJ[BUJPO UISPVHI DPNQFUJUJWF TQPSU )F IBT

BDIJFWFE QFSTPOBM EFUFSNJOBUJPO BOE FYQMPSFE IJT PXO CPVOEBSJFT 5IF OFX
1BSBMZNQJDNPUUPFNCSBDFTXIBU&EEZSFQSFTFOUT B²4QJSJUJO.PUJPO³)JTGPSDF
BOEEFUFSNJOBUJPOJOMJGFBSFBENJSBCMF BOEIFUPVDIFTUIFIFBSUTBOEDIBMMFOHFT
UIFNJOETPGUIFQFPQMFIFUBMLTUP FEVDBUFT BOEDPVODJMT"IJHIMZTPVHIUBGUFS
TQFBLFS BOE UFBDIFS &EEZ ° BMUIPVHI SFUJSFE GSPN CFJOH B 1IZTJDBM &EVDBUJPO
UFBDIFS°JTNPSFBDUJWFBOEJOWPMWFEJOQIZTJDBMBDUJWJUZ MFDUVSJOH BOEUSBWFMMJOH
UIBOFWFSCFGPSF5IFNPUUP²VTFJUPSMPTFJU³SFQSFTFOUTIJTESJWF
*UXBTOPUSFBEJOHPSNVTJD CVUQJDLJOHVQBGPPUCBMMBOECFJOHPVUXJUI
UIFLJETQMBZJOHTQPSUTUIBUJOTQJSFENF4QPSUXBTNZ1"44*0/BOETUJMM
JT#FDBVTFPGTQPSUTBOEUIFDPBDIFT*FODPVOUFSFE *XBTBCMFUPHPUP
DPMMFHF4QPSUSFQSFTFOUTUIFFOUSZGPSNBOZQPTTJCJMJUJFTJOMJGF"MUIPVHI
*EJEOPUQBSUJDJQBUFJOPSHBOJ[FETQPSUTEVSJOHNZDPMMFHFZFBST *BMXBZT
XPSLFEPVU5IFSF*TUBSUFEUPMJGUXFJHIUT GPSNFEBDMVC BOEMBUFS
DPNQFUFEJOUIF1BSBMZNQJD(BNFT
1BSUJDJQBUJPOJOTQPSUTXJUIBEJTBCJMJUZBUUIFIJHIFTUMFWFMQSFTFOUTBEEJUJPOBM
DIBMMFOHFT8IBUJGUIFMFHCSBDFCSPLF &EEZµTEFUFSNJOBUJPOBOEGPDVTIFMQFE
IJNUPPWFSDPNFUIFTFGFBST BOEIFXBTTUSPOH8BMLJOHPODSVUDIFTGPSZFBST
IFIBEEFWFMPQFEWFSZTUSPOHVQQFSCPEZNVTDMFT²*DPVMEHFUPOUPUIFSJOHTBOE
EP*SPO$SPTTBOEBMM³8JUIUIFDPODFSOUIBUIFIBEPOMZPOFHPPEMFHBOEUIBUJU
XBTOPUUPCFJOKVSFE IFBWPJEFEDFSUBJOTQPSUT TVDIBTHZNOBTUJDT BMUIPVHI
QBSBMMFMCBSTBOEQVMMVQTXFSFSFBMMZFBTZGPSIJN
*O XIFO&EEZXBTBMSFBEZJOIJTT IFTXBN

UIF &OHMJTI $IBOOFM 5SBJOJOH GPS TFWFSBM ZFBST IF
GPMMPXFE IJT GSJFOE BOE NFOUPSµT BEWJDF )F SBJTFE
NPOFZ BOE SFHJTUFSFE UP TXJN GSPN &OHMBOE UP
'SBODF &EEZ XPVME IBWF CFFO UIF ¾STU QFSTPO XJUI
B EJTBCJMJUZ UP BDDPNQMJTI TVDI B IJHI HPBM IBE UIF
XFBUIFS DPOEJUJPOT CFFO JO IJT GBWPS ²:PV OFFE UIF
XJOEBUZPVSCBDLBOEXBSNXBUFSTJOPSEFSUPNBLFJU
JOBEBZ³)PXFWFS BGUFSXBJUJOHGPSUFOEBZT &EEZµT
²XBJUJOHUJNF³XBTVQ BOEIFIBEUPDIPPTFUPTXJN
106
BVUIPS
CHAPTER FIVE
BDSPTTUIF&OHMJTI$IBOOFMBHBJOTUBMMPEET JOGSFF[JOHXBUFSBOEIJHIDVSSFOUT
BHBJOTUIJN PSKVTUHJWFVQ"OEUIFSFXBTUIFDIBSUFSPGUIFUXPCPBUTXJUIB
DSFXPGUFOQFPQMFUIBUNVTUBDDPNQBOZUIFTXJNNFST UIFIPUFMCJMMTBOEUIF
QMBOFGBSFT&EEZJTOPRVJUUFS4P PGDPVSTFIFKVNQFEJOUPUIFJDFDPMEXBUFS
XJUIPVU B XFUTVJU XJUI POMZ ¾TI PJM BMM PWFS IJT CPEZ BT QFSNJUUFE )F BMNPTU
NBEFJUBOETUJMMCFDBNFBIFSP BMUIPVHIIJTOBNFJTOPUMJTUFEJOUIF(VJOOFTT
#PPLPG8PSME3FDPSET
HEALTHY AGING – REGULAR EXERCISE
.VMUJQMF TUVEJFT IBWF QSPWFO UIBU QIZTJDBM BDUJWJUZ BOE FYFSDJTF OPU POMZ IFMQ
XJUINBJOUBJOJOHXFJHIU CVUBMTPXJUIUIFQFSTPOµTQIZTJDBMBOEFNPUJPOBMTUBUF
PGXFMMCFJOH TFF7PMLXFJO$BQMBO
&YFSDJTFDBOIFMQBOZPOFCVUDBOCF
QBSUJDVMBSMZIFMQGVMUPQFPQMFXJUIEJTBCJMJUJFT %JTBCMFE8PSMEXFCTJUF
"FSPCJD
FYFSDJTF QFSGPSNFEBCPVUUJNFTQFSXFFLGPSNJOVUFT IBTCFFOGPVOE
UP CF CFOF¾DJBM (SPVQ QBSJDJQBUJPO JT BMTP IFMQGVM CFDBVTF JU JODSFBTFT TPDJBM
JOUFSBDUJPOT
"FSPCJD FYFSDJTF BMTP JODSFBTFT NFOUBM GVODUJPO BOE JNQSPWFT FNPUJPOBM

TUBCJMJUZ8IZ 8IFOBQFSTPOFYFSUTFOFSHZ FOEPSQIJOTBSFSFMFBTFE5IFIFBSU
SBUFJODSFBTFT BTXFMMBTCSFBUIJOHSBUFBOECMPPEQSFTTVSF&YFSDJTFJODSFBTFT
UIFUSBOTQPSUPGPYZHFOBOEOVUSJFOUTUPUIFNVTDMFTPGUIFCPEZ&YFSUJPOQVUT
UIFCPEZJOUPBOFYDJUFETUBUF CPPTUJOHCSBJOBDUJWJUZBOEMJGUJOHPOFµTNPPE"T
POFJTQIZTJDBMMZSFMFBTJOHFOFSHZGSPNUIFCPEZ POFJTBMTPSFMFBTJOHFNPUJPOBM
FOFSHZUIBUIBTCFFOCVJMUVQ&YFSDJTFDBOIFMQUPDIBOHFPOFµTGPDVTUPPUIFS
UIJOHTCFTJEFTMJGF´TQSPCMFNT5IFTFBSFUIFJNNFEJBUFFGGFDUTPGFYFSDJTF
"TXFIBWFTUBUFESFQFBUFEMZUISPVHIPVUUIJTCPPL UIFSFBSFBMTPNBOZMPOH
UFSN CFOF¾UT PG FYFSDJTF GPS UIF IVNBO CPEZ 1IZTJDBM BDUJWJUZ JT TPNFUIJOH
UP MPPL GPSXBSE UP XIFUIFS POF FYFSDJTFT PODF B XFFL PS ¾WF UJNFT B XFFL
JU QSPWJEFT TUSVDUVSF BOE QVSQPTF XIJDI DBO IFMQ JO NVMUJQMF XBZT *G UIFSF JT
HSPVQQBSUJDJQBUJPO UIJTJTBOJNQPSUBOUUJNFGPSTPDJBMJOUFSBDUJPO XIJDIJOUVSO
CPPTUTQPTJUJWFFNPUJPOT"OPUIFSXBZFYFSDJTFDBOIFMQBQFSTPONFOUBMMZJTCZ
JODSFBTJOHDPO¾EFODFMFWFMT4FFJOHJNQSPWFNFOUBMTPIFMQTXJUICPEZJNBHF
107
"TXFBHF RVBMJUZPGMJGFPGUFOEFDSFBTFT0VSDVMUVSFUFOETUPIBWFBOFHBUJWF
WJFX PG BHJOH NBLJOH UIF QSPDFTT FWFO NPSF EJG¾DVMU 8IFUIFS JU JT EVF UP B
EFDSFBTFJONFOUBMDBQBCJMJUJFTPSUPQIZTJDBMMJNJUBUJPOT BMMBTQFDUTPGMJGFBSF
BGGFDUFE-JWJOHBMPOFPSMJWJOHXJUIBEJTBCJMJUZJTOPUFBTZXIFOBTVQQPSUTZTUFN
JT VOBWBJMBCMF 1IZTJDBM SFTUSJDUJPOT NJHIU OPU NBLF JU FBTZ UP ¾OE B QIZTJDBM
BDUJWJUZ UIBU JT TVJUFE GPS PMEFS QFPQMF &YFSDJTF QSPHSBNT OFFE UP CF WFSZ
QFSTPOBMJ[FE)PXFWFS BFSPCJDBDUJWJUJFTBSFWFSZTJNQMFUPMFBSOBOEQFSGPSN
FHXBMLJOHPOBUSFBENJMMPSVTJOHMJHIUXFJHIUEVNCCFMMT"TFUUJNFUPFYFSDJTF
FBDIXFFLIFMQTUPJODSFBTFRVBMJUZPGMJGFCZHJWJOHZPVSMJGFBTFOTFPGQVSQPTF
5IFTPDJBMJOUFSBDUJPOTBOENFOUBMCFOF¾UTUIBUDPNFXJUIFYFSDJTFBSFJNQPSUBOU
CFDBVTFUIFZUFOEUPEFDSFBTFEVSJOHUIFBHJOHQSPDFTT
&EEZXBLFTVQFBSMZFWFSZNPSOJOHCFGPSFEBXOUPHFUSFBEZGPSIJTCJHXPSLPVU
"GUFS ESJWJOH UP UIF HZN JO UIF EBSL IF KVNQT JO UIF QPPM XIFSF IF TXJNT
MBQTGPSIPVSTBUBUJNF¾WFUJNFTBXFFL8IFOUIBUJT¾OJTIFE IFHPFT
UP UIF XFJHIU SPPN UP MJGU XFJHIUT BEESFTTJOH BMM NBKPS NVTDMF HSPVQT 5IBU
UBLFTBOPUIFSIPVS5IFOIFIBTBXFMMEFTFSWFECSVODI)FFBUTEJOOFSFBSMZ
CFDBVTFIFXBOUTUPBEIFSFUPUIFSVMF²OPGPPEGPVSIPVSTCFGPSFPOFHPFT
UPCFE³4XJNNJOHJT&EEZµTBFSPCJDBDUJWJUZ XIJDITVJUTIJNQFSGFDUMZ TJODF
UIFSFJTSFEVDFEHSBWJUZJOUIFXBUFSBOEOPQSFTTVSFPOUIFKPJOUT&EEZTXJNT
MJLFB¾TIJOXBUFS
&YFSDJTF JT FTQFDJBMMZ JNQPSUBOU GPS QFPQMF XJUI EJTBCJMJUJFT CFDBVTF UIFZ BSF
NPSF MJLFMZ UP IBWF B TFEFOUBSZ MJGFTUZMF XJUI BEEJUJPOBM IFBMUI JTTVFT MBUFS JO
MJGFUIBUDPVMEIBWFCFFOQSFWFOUFE )BHFO
0WFSUIFMBTUUIJSUZZFBSTJO
UIF6OJUFE4UBUFT UIFQPQVMBUJPOPGPWFSXFJHIUBOEPCFTFQFPQMFIBTSFBDIFE
FQJEFNJD QSPQPSUJPOT 64 %FQBSUNFOU PG )FBMUI BOE )VNBO 4FSWJDFT

"CPVU POF UIJSE PG UIF 64 QPQVMBUJPO JT DVSSFOUMZ PWFSXFJHIU BOE POF UIJSE JT
PCFTF &QJEFNJPMPHJDBM TUVEJFT TIPX BO JODSFBTF JO NPSUBMJUZ BTTPDJBUFE XJUI
PCFTJUZ"QQSPYJNBUFMZ EFBUITBZFBSJOUIF64BSFDVSSFOUMZBTTPDJBUFE
XJUI CFJOH PWFSXFJHIU BOE PCFTF "MMJTPO FU BM
8FJHIU QSPCMFNT BSF
BTTPDJBUFE XJUI BO JODSFBTFE SJTL GPS EFWFMPQJOH WBSJPVT NFEJDBM DPOEJUJPOT
JODMVEJOHDBSEJPWBTDVMBSEJTFBTF DFSUBJODBODFST IJHICMPPEQSFTTVSF BSUISJUJT
SFMBUFE EJTBCJMJUJFT BOE UZQF EJBCFUFT 64 %FQBSUNFOU PG )FBMUI BOE )VNBO
4FSWJDFT

108
CHAPTER FIVE
5I
0CFTJUZJTBTTPDJBUFEXJUIBOJODSFBTFESJTLPGJMMOFTT 64%FQBSUNFOUPG)FBMUI
BOE)VNBO4FSWJDFT

+ QSFNBUVSFEFBUI
+ IJHICMPPEQSFTTVSF
+ UZQF%JBCFUFT
+ DPNQMJDBUJPOTPGQSFHOBODZ
+ IFBSUEJTFBTF
+ NFOTUSVBMJSSFHVMBSJUJFT
+ TUSPLF
+ IJSTVUJTN FYDFTTIBJS
+ IZQFSUFOTJPO
+ TUSFTTJODPOUJOFODF
+ PTUFPBSUISJUJT
+ JODSFBTFETVSHJDBMSJTL
+ TMFFQBQOFB
+ QTZDIPMPHJDBMEJTPSEFST EFQSFTTJPO
+ BTUINB CSFBUIJOHQSPCMFNT
+ QTZDIPMPHJDBMEJTPSEFST EFQSFTTJPO
+ DBODFS FOEPNFUSJBM DPMPO LJEOFZ FTPQIBHFBM BOEQPTUNFOPQBVTBM

CSFBTUDBODFS
109
3FHVMBSQIZTJDBMBDUJWJUZBOEBOVUSJUJPVTEJFUBSFLFZUPNBJOUBJOJOHBIFBMUIZ
XFJHIU*OPSEFSUPNBJOUBJOBIFBMUIZXFJHIU UIFSFNVTUCFBCBMBODFCFUXFFO
DBMPSJFT DPOTVNFE BOE DBMPSJFT FYQFOEFE UISPVHI NFUBCPMJD BOE QIZTJDBM
BDUJWJUZ "MUIPVHI CFJOH PWFSXFJHIU BOE PCFTJUZ BSF DBVTFE CZ NBOZ GBDUPST
JO NPTU JOEJWJEVBMT XFJHIU HBJO SFTVMUT GSPN B DPNCJOBUJPO PG FYDFTT DBMPSJF
DPOTVNQUJPOBOEJOBEFRVBUFQIZTJDBMBDUJWJUZ&WFOUIPVHIBMBSHFQPSUJPOPGB
QFSTPOµTUPUBMDBMPSJDSFRVJSFNFOUJTVTFEGPSCBTBMNFUBCPMJTNBOEQSPDFTTJOH
GPPE BOJOEJWJEVBMµTWBSJPVTQIZTJDBMBDUJWJUJFTNBZBDDPVOUGPSBTNVDIBT
UPQFSDFOUPGUIFDBMPSJFTPOFCVSOTFBDIEBZ8IJMFWJHPSPVTFYFSDJTFCVSOT
DBMPSJFTBUBIJHIFSSBUF BOZQIZTJDBMBDUJWJUZXJMMCVSODBMPSJFT'PSFYBNQMF B
QPVOEQFSTPODBOCVSODBMPSJFTJONJOVUFTPGNPEFSBUFCJDZDMJOH BOE
DBMPSJFTJONJOVUFTPGNPEFSBUFKPHHJOH5IFTBNFQFSTPODBOBMTPCVSO
DBMPSJFTCZWBDVVNJOHPSSBLJOHMFBWFTGPSUIFTBNFBNPVOUPGUJNF8IFUIFS
QFPQMFFOHBHFJOGVODUJPOBM¾UOFTTBDUJWJUJFT TVDIBTHBSEFOJOHPSDMFBOJOHUIF
IPVTF PSQBSUJDJQBUFJOQSFTDSJCFEPSPSHBOJ[FE¾UOFTTBDUJWJUJFT UIFZBMMIFMQUP
NBJOUBJOBIFBMUIZXFJHIU
"FSPCJD FYFSDJTF BMTP IFMQT XJUI EFQSFTTJPO BOE BOYJFUZ 4UVEJFT IBWF TIPXO
UIBU FYFSDJTF JT B HPPE NFEJDBUJPO GPS ¾HIUJOH EFQSFTTJPO *U JT GSFF BOE EPFT
OPUIBWFUIFIBSNGVMTJEFFGGFDUTPGESVHT4UVEJFTXJUIQBUJFOUTFOHBHJOHJO
NJOVUFT PG BFSPCJD FYFSDJTF SFQPSUFE UIBU UIFZ GFMU NPSF SFMBYFE BOE DBMN
/PNFEJDBUJPOXBTOFFEFEUPBDIJFWFUIPTFSFTVMUT5IFSFBSFNVMUJQMFUIFPSJFT
BCPVUXIBUFYBDUMZJUJTBCPVUFYFSDJTFUIBUIFMQTQFPQMFEFBMXJUIBOYJFUZBOE
EFQSFTTJPO4PNFCFMJFWFUIBUJUJTUIFSFMFBTFPGOFVSPUSBOTNJUUFSTUIBUCSJOHT
BOBUVSBMDBMNUPUIFCPEZ XIJMFPUIFSTCFMJFWFFYFSDJTFJTBMPUMJLF²UBLJOHB
XBSN CBUI³ JU SFMJFWFT UFOTJPO BOE SFMBYFT UIF TLFMFUBM NVTDMFT :FU BOPUIFS
CFMJFG JT UIBU FYFSDJTF TJNQMZ UBLFT UIF QFSTPOµT NJOE PGG PG XIBUFWFS NJHIU
CF QSFDJQJUBUJOH TUSFTT JO IJT MJGF 3FHBSEMFTT PG XIBU UIF VOEFSMZJOH SFBTPO JT
SFHVMBSBFSPCJDFYFSDJTFIBTUIFQPUFOUJBMUPSFMJFWFEFQSFTTJPOBOE¾HIUBOYJFUZ
110
CHAPTER FIVE
3FDPHOJ[FE CFOF¾UT PG EPJOH SFHVMBS BFSPCJD FYFSDJTF JODMVEF TFF XXX
EJTBCMFEXPSMEDPN

+ 4USFOHUIFOJOH UIF NVTDMFT JOWPMWFE JO SFTQJSBUJPO UP GBDJMJUBUF UIF

¿PXPGBJSJOBOEPVUPGUIFMVOHT
+ *NQSPWJOHDJSDVMBUJPOFG¾DJFODZBOESFEVDJOHCMPPEQSFTTVSF
+ *ODSFBTJOHUIFUPUBMOVNCFSPGSFECMPPEDFMMTJOUIFCPEZ GBDJMJUBUJOH
USBOTQPSUPGPYZHFO
+ *NQSPWFE NFOUBM IFBMUI JODMVEJOH SFEVDJOH TUSFTT BOE MPXFSJOH UIF
JODJEFODFPGEFQSFTTJPO
+ 4USFOHUIFOJOHBOEFOMBSHJOHUIFIFBSUNVTDMF UPJNQSPWFJUTQVNQJOH
FG¾DJFODZBOESFEVDFUIFSFTUJOHIFBSUSBUF
+ 5POJOHNVTDMFTUISPVHIPVUUIFCPEZ
+ .BJOUBJOJOHIFBMUIZCPEZXFJHIU

5IF /BUJPOBM *OTUJUVUF PO "HJOH BOE UIF /BUJPOBM *OTUJUVUF PG )FBMUI QSPWJEF
JOGPSNBUJPO BCPVU IPX UP FYFSDJTF FBU XFMM BOE FTUBCMJTI B SFHVMBS FYFSDJTF
QSPHSBN1FPQMFXJUIBWBSJFUZPGEJTBCJMJUJFTBOEBDUJWJUZMJNJUBUJPOTDBOFBTJMZ
BEBQU UBJMPS BOE VTF UIJT JOGPSNBUJPO XIJDI JT QPTUFE PO UIFJS XFCTJUFT *O
BEEJUJPO FYFSDJTFWJEFPTBOECPPLTDBOIFMQBOZPOFUPHFUTUBSUFEPOUIFIFBMUIZ
BHJOHQBUI
HEALTHY AGING – SOCIAL AND MENTAL STIMULATION
#FTJEFTSFHVMBSFYFSDJTF &EEZMJLFTUPSFBE JOUFSBDUXJUIQFPQMF JODMVEJOHPOMJOF

BOEHFUJOWPMWFEJODPNNVOJUZXPSL)FBMTPMJLFTUPDPBDIZPVOHQFPQMF
&EEZ BMTP MPWFT UP USBWFM *O GBDU UIFSF JT IBSEMZ B DPVOUSZ IF IBT OPU WJTJUFE
)FJTBQPQVMBSTQFBLFSBUOBUJPOBMBOEJOUFSOBUJPOBMDPOWFOUJPOTBOETUJMMXPSLT
DMPTFMZXJUIUIF0MZNQJDBOE1BSBMZNQJDPSHBOJ[BUJPOT&EEZµTSFTFBSDIJOUFSFTUT
BMTPJODMVEFUIFPSBMIJTUPSZPG8PSME8BS**.BSJOFT)JTQJDUVSFDBOCFGPVOEBMM
BDSPTTUIF6OJUFE4UBUFTJOWBSJPVT)BMMTPG'BNF8IJMFUSBWFMMJOHBOEMFDUVSJOH
LFFQIJNCVTZ IFIBTGSJFOETBMMPWFSUIFXPSMEXIPIBWFCFDPNFIJTFYUFOEFE
111
GBNJMZ5IJTMJGFTUZMFIBTIFMQFE&EEZUPFOKPZBIJHIRVBMJUZPGMJGFBOENBJOUBJO
HPPEIFBMUIEFTQJUFIJTDIBMMFOHFT²4UBZBSPVOEQPTJUJWFQFPQMF ³BSFUIFXPSET
PGXJTEPN&EEZOFWFSGBJMTUPHJWF
112
CHAPTER FIVE
&WFO XIFO IF XBT CFESJEEFO BGUFS IJT TUSPLF &EEZ EJE OPU NJTT B EBZ PG
DPNNVOJDBUJOH XJUI IJT GSJFOET BMM PWFS UIF XPSME 5IBOLT UP UIF JOUFSOFU OP
POF IBT UP NJTT PVU PO DPNNVOJDBUJPO BOZ NPSF SFHBSEMFTT PG BHF BCJMJUZ PS
EJTBCJMJUZMFWFM PSTPDJPFDPOPNJDCBDLHSPVOE²5IFQPXFSPGUIFJOUFSOFUNBLFT
VTBMMFRVBM ³&EEZQSPDMBJNT
&YUFOTJWF SFTFBSDI TIPXT UIF QPTJUJWF FGGFDUT UIF JOUFSOFU DBO IBWF PO IFMQJOH
QFPQMF UP DPOOFDU FTQFDJBMMZ BT UIFZ HFU PMEFS BOE DBOOPU EJTQMBDF UIFNTFMWFT
FBTJMZ5IJTJTFTQFDJBMMZJNQPSUBOUGPSQFPQMFXJUIEJTBCJMJUJFT (BUFT
5IJT
GPSNPGDPNNVOJDBUJPOJTBOJOFYQFOTJWFXBZPGCSJOHJOHQFPQMFDMPTFSUPHFUIFS
4FOJPSDJUJ[FOTDBOBMTPCVZDPNQVUFSTUPSFBENPSFJOBNPSFDPOWFOJFOUXBZ5IF
OVNCFSPGTFOJPSTVTJOHFNBJMJTSJTJOH ,SJTUBO
/PNBUUFSUIFBHF UIFJOUFSOFU
DBO TFSWF BT BO PVUMFU GPS DPNNVOJDBUJPO BOE JOEFQFOEFODF 5IJT MFBET UP BO
JODSFBTFJOUIFRVBMJUZPGMJGFBOEQSPWJEFTHSFBUFSGSFFEPNBOENPCJMJUZ 8IFFMEPO

*OUIFDPNJOHEFDBEFT BSBQJEJODSFBTFJOJOUFSOFUVTFBNPOHQFPQMFPWFS
JTFYQFDUFE5IFTFTFOJPSTXJMMMJWFBGVMMFSMJGF "MN FUBM

.FOUBMBOEFNPUJPOBMIFBMUIBSFWFSZJNQPSUBOUJOUIFBHJOHQSPDFTT+PJOJOHTPDJBM
OFUXPSLTPOUIFJOUFSOFUPSWPMVOUFFSJOHBSFUXPFYBNQMFTPGIPXQFPQMFDBOXBSE
PGGNFOUBMBOEFNPUJPOBMJOTUBCJMJUZ4QFOEJOHUJNFXJUIQFPQMFJODSFBTFTPOFµT
PWFSBMMXFMMCFJOHBOEFOBCMFTBQFSTPOUPGFFMNPSFGVM¾MMFE#FJOHBTVQQPSUJWF
MJTUFOFSGPSPUIFSTBOEIBWJOHZPVSPXOHSPVQPGQFPQMFUPUBMLBOEMJTUFOUPJTDJUFE
BTBOJNQPSUBOUGBDUPSJONBJOUBJOJOHHPPEFNPUJPOBMTUBCJMJUZ 4NJUI FUBM

5IFJOUFSOFUDBONBLFJUFBTJFSGPSQFPQMFUPNBJOUBJOTPDJBMDPOOFDUJPOT
1PTJUJWF&GGFDUTPGUIF*OUFSOFUPOUIF"HJOH1SPDFTT
+ $PNNVOJDBUJOHXJUIGSJFOETBOEGBNJMZ
+ 4PDJBMOFUXPSL
+ $POWFOJFOUBOEJOFYQFOTJWF
+ 'SFFEPNBOENPCJMJ[BUJPO
+ (SFBUFSJOEFQFOEFODF
+ 'VMMFSMJGF
+ .FOUBMBOEFNPUJPOBMIFBMUI
113
HEALTHY AGING – A HOLISTIC APPROACH
&EEZCFMJFWFTJOBIPMJTUJDBQQSPBDIUPMJGF5IFTFBSFGPVSLFZDPODFQUTIFMJWFT
CZ
4QJSJU²(PEJTJODIBSHF:PVIBWFUPCFMJFWF³
1IZTJDBM BOE .FOUBM #BMBODF ²$POEJUJPO ZPVSTFMG QIZTJDBMMZ BOE
NFOUBMMZ³
%FUFSNJOBUJPO²8PSLFUIJDJTWFSZJNQPSUBOU³
4PDJBM 4VQQPSU 'BNJMZ BOE 'SJFOET ²4UBZ BXBZ GSPN UPYJD QFPQMF
1PTJUJWF JOQVU HJWFT QPTJUJWF PVUQVU OFHBUJWF JOQVU HJWFT OFHBUJWF
PVUQVU³
#FTJEFTIJTEBEBOEDPBDIFT IFBMTPIBEBXPOEFSGVMSPMFNPEFMJODPMMFHF"
QSPGFTTPS %S 3VTTFMM 4UVS[FCFDLFS XIP UPPL IJN VOEFS IJT XJOH FODPVSBHFE
IJN*UJTVQUPZPVUPFEVDBUFZPVSTFMG IFXBTUPME BOEZPVIBWFUPBTLRVFTUJPOT
6QVOUJMUIFOIFPOMZIBEBQBTTJPOGPSUIFQIZTJDBM CVUTPPO&EEZXPVMEEFWFMPQ
BQBTTJPOGPSUIFNFOUBMBTXFMM²"TPVOENJOEJOBTPVOECPEZ BOEBEEUIF
TQJSJUVBMQBSU³"HPPEUFBDIFSDPBDIQSPGFTTPSDBOIFMQZPVUPEJTDPWFSZPVSTFMG
)BQQJOFTTJTBMTPJNQPSUBOUJOMJGF"DDPSEJOHUP&EEZ UIBUJTEJSFDUMZSFMBUFEUP
IFBMUI
)FBMUIQSPWJEFTIBQQJOFTT BMBDLPGIBQQJOFTTBGGFDUTZPVSIFBMUI:PVS
NPPEJTJO¿VFODFECZZPVSIFBMUIBOEWJDFWFSTB)FBMUIJTXFBMUI BOE
IFBMUIJTGSFFEPN)FBMUIBGGFDUTZPVSGSFFEPNPGNPWFNFOU"TMPOHBT*
IBWFHPPEIFBMUIBOENBJOUBJOBTFOTFPGGSFFEPN GSFFEPNPGNPWFNFOU
BOEOPSFTUSBJOT *DBOHPXIFSF*XBOU
)FBMUIBOEGSFFEPNBSFWFSZJNQPSUBOUUP&EEZ)FBMUIBOEGSFFEPNBSFIJTCBTF
GPS IBQQJOFTT 5IF TQJSJUVBM BOE TPDJBM BTQFDUT PG MJGF BSF BMTP WFSZ JNQPSUBOU
8IFO&EEZTVGGFSFEGSPNBTUSPLFMBTUZFBS IFTQFOUNPOUITJOSFIBCUPFOBCMF
IJNUPNPWFBSPVOEXJUIPVUUIFBTTJTUBODFPGBXIFFMDIBJSPSPUIFSQFPQMF5IF
DPOOFDUJPOCFUXFFOIFBMUIBOEGSFFEPNXBTPCWJPVTUPIJN)FUSBJOFEWFSZIBSE
BOEXBTEFUFSNJOFEUPSFIBCJUBUFIJNTFMG&EEZLOPXTIJTQIZTJDBMMJNJUBUJPOT
114
CHAPTER FIVE
+BD
CVUXBOUTUPNBJOUBJOUIFRVBMJUZPGIJTMJGF"DDPSEJOHMZ IFFYFSDJTFT FBUTSJHIU

UBLFTIJTNFEJDJOFT BOETUJMMFOKPZTUIBUGSFFEPNPGNPWFNFOU
&EEZµTIPMJTUJDBQQSPBDIUPMJGFBMTPJODMVEFTNVTJDBOEUIFBSUT#FTJEFTSFHVMBS
FYFSDJTF IFSFBET BUUFOETMFDUVSFT BOEFOKPZTNVTJDBOEUIFBUFSQFSGPSNBODFT
"MUIPVHI IF EPFT OPU HP UP DIVSDI TFSWJDFT SFHVMBSMZ IJT GBWPSJUF BEWJDF UP
FWFSZPOFXIPLOPXTIJNJT²(PEJTJODIBSHF²8JUIUIJTBUUJUVEF IFIBTEPOF
XFMM JO MJGF ²QMBDJOH UIF TUSFTT PO TPNFPOF FMTFµT TIPVMEFST³ -PPLJOH CBDL
&EEZIBTMFBSOFEUIBUPOFDBOOPUDPOUSPMPOFµTPXOEFTUJOZPOFDBOBJEJU CVU
VMUJNBUFMZPOFJTOPUJODPOUSPMPGFWFSZBTQFDUJOPOFµTMJGF
"TBOJOFUJNFHPMENFEBMJTUJOQPXFSMJGUJOH BOEBTBSFHVMBSFYFSDJTFSJOTXJNNJOH
BOEXFJHIUUSBJOJOH &EEZPGGFSTUIFGPMMPXJOHBEWJDFGPSBIFBMUIZBHJOHQSPDFTT
+ &BUIFBMUIZ
+ &YFSDJTFUIFCPEZBOEUIFNJOESFHVMBSMZ
+ 'JOEFOWJSPONFOUBMTVQQPSU QBSFOUT DPBDIFT UFBDIFSTQSPGFTTPST

+ 6TFQBSLTBOE¾UOFTTBOETQPSUGBDJMJUJFT
+ (FUJOWPMWFE IFMQZPVUIBOEHJWFCBDLUPUIFDPNNVOJUZ
115
*OTVN FOHBHJOHJOSFHVMBSIFBMUISFMBUFEFYFSDJTF BTXFMMBTNFOUBMBOETPDJBM

BDUJWJUJFT HSFBUMZ JODSFBTFT RVBMJUZ PG MJGF BU BOZ BHF "T QFPQMF CFDPNF MFTT
NPCJMFBOENPSFSFTUSJDUFEJOUIFJSNPWFNFOUT UIFQMBDFBOETQBDFUIFZJOIBCJU
DBO HSFBUMZ BJE PS IJOEFS B IPMJTUJD BQQSPBDI UP MJGF "T &EEZ BHFT CFDBVTF PG
UIFEJTBCJMJUZIFTVGGFSFEBUBOFBSMZBHF IFJTBXBSFUIBUIFOFFETUPMJWFJOBO
FOWJSPONFOUJOXIJDIIFDBOHFUUIFQIZTJDBM NFOUBMBOETQJSJUVBMTUJNVMBUJPOIF
OFFET"TBDPOTFRVFODF IFXBOUTUPTFMMIJTWBDBUJPOIPNFJOUIF/FX.FYJDBO
EFTFSU BOE NPWF UP B NPSF VSCBO FOWJSPONFOU UIBU PGGFST BDDFTT UP ¾UOFTT
GBDJMJUJFT JODMVEJOHBTXJNNJOHQPPM"OPUIFSUIPVHIUPOIJTNJOEJTUIFIBSTI
XJOUFSJOUIFHSFBUFS1IJMBEFMQIJBBSFB XIJDIEPFTOPUHJWFIJNNVDIGSFFEPNPG
NPWFNFOU)FODF UIFCFTUQMBDFUPMJWFGPSIJNXPVMECFBXBSNFSDMJNBUFMJLF
/FX.FYJDP CVUOFBSBDJUZ.BLJOHUIFSJHIUEFDJTJPOPOUIJTJTTVFJT&EEZµTOFYU
CJHDIBMMFOHF
116
CHAPTER FIVE
REFERENCES
+ "FSPCJD&YFSDJTFTGPS4FOJPSTBOE1FPQMFXJUI%JTBCJMJUJFT
XXXEJTBCMFEXPSME
DPNDBUFHPSZQSJOU¾UOFTTFYFSDJTFBFSPCJDT
+ "MMJTPO % 'POUBJOF, .BTPO + 57BO*UBMMJF
"OOVBM%FBUIT"UUSJCVUBCMFUP
0CFTJUZJOUIF6OJUFE4UBUFT+"."0DU

+ "MN /FUBM
0MEFSQFPQMFBOE*OGPSNBUJPO5FDIOPMPHZBSF*EFBM1BSUOFST
XXX$PNQVUJOHEVOEFFBDVL
+ #BJMFZ 4
"UIMFUF'JSTU")JTUPSZPGUIF1BSBMZNQJD.PWFNFOU$IJDIFTUFS
&OHMBOE+PIO8JMFZ4POT-UE
+ &WBOT $ &E

8IZ%P1FPQMF3VO $PNQFUJUJWF4QPSU %BJMZ&YFSDJTF PS
$PNNVOJUZ&WFOU-BNQFUFS&OHMBOE5IF&EXJO.FMMPO1SFTT
+ (BUFT #
4IBQJOHUIF"HFPGUIF*OUFSOFUXXXNJDSPTPGUDPN
+ )BHFO #
"FSPCJD&YFSDJTF*NQSPWFT.FOUBM)FBMUIXXXEJTBCMFEXPSMEDPN
+ ,SJTUJBO &
6TFPG.PEFSO5FDIOPMPHZCZ0MEFS1FPQMFXXXFIPXDPN
+ 4NJUI . 4FHBM 3+4FHBM
*NQSPWJOH&NPUJPOBM)FBMUI°4USBUFHJFTBOE5JQT
GPS(PPE.FOUBM)FBMUI.BSDIXXXIFMQHVJEFPSH
/BUJPOBM*OTUJUVUFPG)FBMUI
/BUJPOBM)FBSU -VOH BOE#MPPE*OTUJUVUF$MJOJDBM(VJEFMJOFTPOUIF*EFOUJ¾DBUJPO
&WBMVBUJPO BOE5SFBUNFOUPG0WFSXFJHIUBOE0CFTJUZJO"EVMUT&WJEFODF3FQPSU))4
1)41VC/P
1IZTJDBM"DUJWJUZ'VOEBNFOUBMUP
1SFWFOUJOH%JTFBTF0G¾DFPGUIF"TTJTUBOU4FDSFUBSZGPS1MBOOJOHBOE&WBMVBUJPO3FQPSU

+ 7BOMBOEFXJKDL :85IPNQTPO
5IF1BSBMZNQJD"UIMFUF$IJDIFTUFS&OHMBOE
+PIO8JMFZ4POT-UE
+ 7PMLXFJO$BQMBO ,
$VMUVSF 4QPSU BOE1IZTJDBM"DUJWJUZ0YGPSE&OHMBOE
.FZFS.FZFS4QPSUT1VCMJTIFST
+ 8IFFMEPO &
"4PDJBM4PDJFUZ1PTJUJWF&GGFDUTPG$PNNVOJDBUJOHUISPVHI4PDJBM
/FUXPSLT"QSJMXXXOFUXPSLDPOGFSFODFOFUTUVEJFTPSH
+ 8FCTJUFT/BUJPOBM*OTUJUVUFPO"HJOH /BUJPOBM*OTUJUVUFPG)FBMUI
117
CHAPTER SIX
Walking to Fitness in Rockford Park
CHAPTER SIX
Walking to Fitness in Rockford Park
8BMLJOHJTBQFSGFDUGPSNPGFYFSDJTF&WFOXBMLJOHNJOVUFTUXPUJNFTBEBZDBO
NBLFBEJGGFSFODFJOPOFµTIFBMUIBOEIBQQJOFTT4VDISFMBUJWFMZNPEFTUSBUFTPG
FYFSDJTFDBOMFBEUPTJHOJ¾DBOUJNQSPWFNFOUJOCPUIQIZTJDBMBOEQTZDIPMPHJDBM
IFBMUI *O GBDU PG BMM PG UIF QPTTJCMF XBZT UP FYFSDJTF XBMLJOH JT QFSIBQT UIF
FBTJFTUBOENPTUBDDFTTJCMF
+ 8BMLJOHJTGSFFJUEPFTOPUSFRVJSFFYQFOTJWFFRVJQNFOU POMZBHPPE
QBJSPGXBMLJOHTIPFT

+ *UEPFTOPUQPTFTUSFTTBOETUSBJOPOUIFCPEZ
+ *UJTQPTTJCMFUPXBMLBMPOFPSUPXBMLXJUIBDPNQBOJPO PSBHSPVQ
+ 8BMLJOHMFBETUPTPDJBMJ[JOHBOEBTFOTFPGDPNNVOJUZ
+ .BOZQFPQMF¾OEUIBUXBMLJOHXJUIBQFUSFRVJSFTUBLJOHNPSFSFHVMBS
XBMLT
*O UIJT DIBQUFS XF XJMM QSFTFOU UIF TUPSJFT PG UXP
XPNFOXIPXFSFIBWJOHIFBMUIDPODFSOTBOEIBWF
CFOF¾UFE QIZTJDBMMZ TPDJBMMZ BOE QTZDIPMPHJDBMMZ
GSPNCFHJOOJOHBSFHVMBSXBMLJOHQSPHSBN
S
THE STORY OF LISE
-JTF JT ZFBST PME 4IF MJWFT JO B DP[Z BOE
DPNGPSUBCMF POF TUPSZ IPVTF JO 8JMNJOHUPO
%FMBXBSF 4IF MPWFT UIF TNBMM UPXO GFFMJOH PG IFS BEPQUFE DJUZ BOE UIF FBTZ
BDDFTTUP/FX:PSL$JUZXIFSF-JTFµTUXPDIJMESFOMJWF4IFJTNJOVUFTGSPN
BMBSHFBJSQPSUTIFGFFMTUIBUJGTIFIBEUIFPQQPSUVOJUZ TIFDPVMEUSBWFMBHBJO
4IFJTBMTPDPOWFOJFOUMZMPDBUFEOFBSTIPQQJOH IFSEPDUPST BOEESVHTUPSFT)FS
DPNNVOJUZIBTBMBSHFMPWFMZQBSLXIFSFQFPQMFPGBMMBHFTXBMLSFHVMBSMZ
120
CHAPTER SIX
WALKING TO FITNESS IN ROCKFORD PARK
8IJMFTIFXBTWFSZBDUJWFBTBDIJMEBOEZPVOHBEVMU
-JTF IBT OPU FYFSDJTFE SFHVMBSMZ GPS TPNF UJNF 4IF
TQFOET IFS EBZT UBLJOH DBSF PG "SJ IFS IVTCBOE PG BV
BMNPTU ZFBST "SJ IBT IBE NJME EFNFOUJB )F JT
OPU DPNQMFUFMZ EJTBCMFE CVU IJT MPTT PG NFNPSZ JT
TUSFTTGVMGPS-JTFBOEUIFEBJMZDBSFTIFQSPWJEFTIJN
NBLJOHIJTNFBMT SFNJOEJOHIJNUPCBUIFBOEESFTT ESJWJOHIJNUPUIFEPDUPS
NBLFT -JTF TP UJSFE UIBU TIF IBT OPU UBLFO UJNF UP FYFSDJTF PS TPDJBMJ[F 5IF
CVSEFOTPGDBSFHJWJOHIBWFIBEBOFGGFDUPO-JTFµTIFBMUIBOEXFMMCFJOH
5IF DBTF PG -JTF BOE "SJ JT OPU VOVTVBM /PX UIBU QFPQMF BSF MJWJOH MPOHFS BO
JODSFBTJOHOVNCFSPGPMEFSNFOBOEXPNFOBSFEFWFMPQJOHEFNFOUJB4UBUJTUJDT
JOEJDBUFUIBU
+ "M[IFJNFSµTJTUIFUIMFBEJOHDBVTFPGEFBUIJOUIF64
+ *UJTUIFPOMZDBVTFPGEFBUIBNPOHUIFUPQDBVTFTGPSXIJDIUIFSFJT
OPQSFWFOUJPOBOEOPDVSF
+ NJMMJPO"NFSJDBOTBSFMJWJOHXJUI"M[IFJNFSµT
+ #Z NPSFUIBONJMMJPOXJMMIBWFUIFEJTFBTF
.PSF'BDUTBCPVU%FNFOUJBPS"M[IFJNFSµT
+ "M[IFJNFSµTEJTFBTFJTUIFNPTUDPNNPOGPSNPGEFNFOUJB
+ *U JT B QSPHSFTTJWF EJTFBTF MFBEJOH UP B HSBEVBM BOE DPNQMFUF
EFUFSJPSBUJPO
+ *UBGGFDUTTPDJBM BGGFDUJWF DPHOJUJWF BOEQIZTJDBMBCJMJUJFT
+ %FBUIHFOFSBMMZPDDVSTUPZFBSTBGUFSEJBHOPTJT
+ 5IFSJTLPGEFWFMPQJOH"M[IFJNFSµTJODSFBTFTXJUIBHF
+ 5XPUIJSETPGWJDUJNTBSFXPNFO
+ "QFSTPOEFWFMPQT"M[IFJNFSµTFWFSZTFDPOET
+ $BSJOH GPS UIPTF XJUI "M[IFJNFSµT JT FYQFDUFE UP DPTU BCPVU
NJMMJPOBOOVBMMZ
XXXBM[PSHGBDUT
121
THE BURDENS OF CAREGIVING
+ *UJTFTUJNBUFEUIBUBTNBOZBTUPNJMMJPO"NFSJDBOBEVMUTQSPWJEF
SFHVMBSPOHPJOHJOGPSNBMDBSFPSBSSBOHFGPSGPSNBMDBSFGPSBGBNJMZ
NFNCFSPSMPWFEPOF
+ *OGPSNBM $BSF 6OQBJE DBSFHJWFST TVQQPSU PG GBNJMZ BOE
GSJFOET
+ 'PSNBM $BSF $PNNVOJUZCBTFE TFSWJDFT PS QSPHSBNT QBJE
DBSFHJWFST
+ PGUIFTFDBSFHJWFSTBSFXPNFO NPTUMZMJLF-JTFPWFSUIFBHFPG
+ .BOZDBSFHJWFSTBSFDPQJOHXJUIQFSTPOBMIFBMUIDPODFSOT
+ $BSFHJWJOHIBTBOFHBUJWFFGGFDUPOUIFIFBMUIBOEIBQQJOFTTPGDBSF
QSPWJEFST
+ $BSFHJWFSTTVGGFSFNPUJPOBMMZBOEQIZTJDBMMZ
+ .PSFUIBOTBZUIBUUIFZBSFTUSFTTFE
+ .PSFUIBOTVGGFSGSPNEFQSFTTJPO

XXXBQBPSHUPQJDTBM[IFJNFSTQSPUFDUBTQY

.JMMJPOT PG QFPQMF BSF QSPWJEJOH GPSNBM BOE JOGPSNBM DBSF GPS B GBNJMZ NFNCFS
PSMPWFEPOF5IFDIBSUPOUIFSJHIUMJTUTUIFOVNCFSPGDBSFHJWFSTJOUIF6OJUFE
4UBUFT $BSFHJWFST BSF SFQSFTFOUFE JO FBDI TUBUF JO UIF 6OJUFE 4UBUFT BOE %$
SPVOEFEUPUIFOFBSFTUUIPVTBOE

122
CHAPTER SIX
"MBCBNB -PVJTJBOB 0IJP

"MBTLB .BJOF 0LMBIPNB
"SJ[POB .BSZMBOE 0SFHPO
"SLBOTBT .BTTBDIVTFUUT 1FOOTZMWBOJB
$BMJGPSOJB .JDIJHBO 3IPEF*TMBOE
$PMPSBEP .JOOFTPUB 4PVUI$BSPMJOB
$POOFDUJDVU .JTTJTTJQQJ 4PVUI%BLPUB
%FMBXBSF .JTTPVSJ 5FOOFTTFF
'MPSJEB .POUBOB 5FYBT
(FPSHJB /FCSBTLB 6UBI
)BXBJJ /FWBEB 7FSNPOU
*EBIP /FX)BNQTIJSF 7JSHJOJB
*MMJOPJT /FX+FSTFZ 8BTIJOHUPO
*OEJBOB /FX.FYJDP 8FTU7JSHJOJB
*PXB /FX:PSL 8JTDPOTJO
,BOTBT /PSUI$BSPMJOB 8ZPNJOH
,FOUVDLZ /PSUI%BLPUB %$
"M[IFJNFSµT%JTFBTF'BDUTBOE'JHVSFT
<$IBSUPG"M[IFJNFSµTBOE%FNFOUJB
$BSFHJWFST .BSDI > ""31PSH #VMMFUJO 3FUSJFWFE IUUQSFGSFTIBBSQPSH
SFMBUJPOTIJQTDBSFHJWJOHJOGPBM[IFJNFS@DBSFHJWFSIUNM

-JLFNBOZPUIFSQFPQMFXIPDBSFGPSBGBNJMZNFNCFSPSGSJFOE UIFTUSFTTFTPG
QSPWJEJOHIPVSDBSFIBWFUISFBUFOFE-JTFµTIFBMUIBOEIBQQJOFTT*OUIFQBTU
UISFFZFBST TIFIBTHBJOFEBMNPTUQPVOET4IFLOPXTTIFTIPVMEFBUCFUUFS
UIBUTIFTIPVMEFYFSDJTFNPSF CVUTIFJTUPPUJSFENPTUPGUIFUJNFUPEPBOZUIJOH
NPSF 8IFO TIF JT UJSFE BOE TUSFTTFE TIF FBUT GPPE IBT BMXBZT QSPWJEFE IFS
XJUIDPNGPSU8IFOTIFXBTBDUJWF UIJTXBTOPUBQSPCMFN4IFEPFTOPUCJOHF
PSFBUMBSHFBNPVOUTPGGPPETIFTJNQMZFOKPZTFBUJOH
-JTFHSFXVQEVSJOHBOEBGUFS8PSME8BS**JO(FSNBOZ)FSFBSMZNFNPSJFTBSF
¾MMFE XJUI IVOHFS 4IF XBT BMXBZT MPOHJOH GPS GPPE 4JODF UIBU UJNF GPPE IBT
QSPWJEFEIFSXJUIDPNGPSU*UDPNGPSUTIFSXIFOTIFUIJOLTCBDLPOIFSFBSMZMJGF
BTBZPVOHHJSMJO(FSNBOZ
123
²8IFOFWFS*SFNFNCFSUIPTFIVOHSZUJNFTXIFO*XBTTNBMM *DSZ ³-JTFTBZT²*

SFNFNCFSNZMJUUMFTJTUFS QMFBEJOHGPSGPPE0OFEBZ TIFQJDLFEBOPMEQJFDFPG
DIFFTFPVUPGUIFHBSCBHFBOEBUFJU*UNBEFIFSTJDL5IFNFNPSJFTPGIVOHFS
XJMMCFXJUINFVOUJM*EJF³
1SJWBUJPONBSLFEUIFFBSMZZFBSTPG-JTFµTMJGF4IFXBTCPSOJO(FSNBOZ TFWFSBM
ZFBSTCFGPSFUIFPVUCSFBLPG8PSME8BS**BOETQFOUNVDIPGIFSEJG¾DVMUDIJMEIPPE
JOXBSUJNFBOEQPTUXBS(FSNBOZ)FSFBSMZNFNPSJFTBSF¾MMFEXJUIJNBHFTPG
IFSTFMGBOEIFSTJTUFS&MMJBUIPNF BMPOFJOBUPQ¿PPSBQBSUNFOUPGBCJHIPVTF
POBSJWFSCBOL5IFIPVTFXBTVTVBMMZEBSLBOEUIFZXFSFVTVBMMZWFSZIVOHSZ
5IFGBNJMZµTIFBMUITVGGFSFEGSPNUIFGPPETIPSUBHFTPGUIFXBS-JTFµTNPUIFS
XPVME HJWF IFS TUBSWJOH EBVHIUFST NPTU PG IFS PXO GPPE -JTF SFNFNCFST IFS
NPUIFSUBLJOHBMPBGPGCSFBEBOEDVUUJOHJUJOUPFRVBMQJFDFTGPSUIFUISFFPGUIFN
"GUFSUIFHJSMTIBEXPMGFEEPXOUIFJSQPSUJPOTXJUIBQJFDFPGDIFFTF UIFJSNPUIFS
XPVMEDVUIFSPXOTIBSFJOIBMGBOETBZDBTVBMMZ²*BUFFBSMJFSBUXPSLBOEBNOPU
IVOHSZ5BLFNJOF³"TBSFTVMUPGDPOTUBOUIVOHFS
IFSNPUIFSIBEEJHFTUJWFQSPCMFNTGPSUIFSFTUPG
IFSMJGF
-JTF MFBSOFE UP BTTPDJBUF GPPE XJUI DPNGPSU 6OUJM

OPX TIFIBTOFWFSCFFOIFBWZPSIBEBOZIFBMUI
QSPCMFNT TPFBUJOHXIFOTIFXBOUFEDPNGPSUXBT
OPU B QSPCMFN /PX JO MBUFS MJGF BT TIF DBSFT GPS
IFSIVTCBOE TIFFBUT"TBSFTVMUTIFIBTMPTUUIF
TMJNOFTT TIF BMXBZT IBE BOE IBT CFDPNF IFBWZ
4IFJTOPU²GBU ³CVUUIFXFJHIUJTUISFBUFOJOHIFSIFBMUI0OBSFDFOUDIFDLVQ
IFS CMPPEXPSL JOEJDBUFE UIBU TIF IBT CPSEFSMJOF EJBCFUFT -JTF JT OPU BMPOF JO
TFFLJOHDPNGPSUJOGPPE5IFTBZJOH²DPNGPSUGPPE³JTBHPPEFYBNQMFUIBUNPTU
QFPQMFBTTPDJBUFGPPEXJUIIPNF GBNJMZBOE²DPNGPSU³1SPCMFNTBSJTFXIFOPOF
FBUTUIFXSPOHLJOEPGGPPETGPSDPNGPSU PSUPPNVDIGPPE*UJTJNQPSUBOUUP¾OE
DPNGPSUJOBWBSJFUZPGXBZT OPUKVTUCZFBUJOH
"GUFSBMJGFUJNFPGCFJOHUIJO -JTFJTOPXFNCBSSBTTFECZIFSXFJHIUTIFEPFT
OPUMJLFIFSBHJOHCPEZ BOEIFSIFBMUIJTBUSJTL*OBOPUIFSDIBQUFSPGUIJTCPPL
124
CHAPTER SIX
XFEJTDVTTBHFBOECPEZJNBHFBOETPNFPGUIFQSPCMFNTUIBUDBOBSJTFXIFO
XPNFOBHF HBJOXFJHIU BOEGFFMIFMQMFTTUPDIBOHFUIFJSIBCJUT-JTFJTDFSUBJOMZ
OPU BMPOF %VSJOH IFS SFDFOU DIFDL VQ IFS EPDUPS XBSOFE UIBU IFS XFJHIU XBT
QMBDJOHIFSBUSJTLGPSIFBSUEJTFBTFBOEEJBCFUFT-JTFIBTBMTPCFFOSFBEJOHUIBU
UIFTUSFTTGVMFGGFDUTPGQSPWJEJOHEBJMZPOHPJOHDBSFGPSTPNFPOF OPNBUUFSIPX
NVDIZPVMPWFUIFN DBOCFIFMQFECZSFHVMBSFYFSDJTF
1IZTJDBMIFBMUIDPOTFRVFODFTPGDBSFHJWJOH
+ *ODSFBTFECMPPEQSFTTVSF
+ %FDSFBTFEJNNVOFTZTUFNGVODUJPOJOH
+ *ODSFBTFTJODBSEJPWBTDVMBSEJTFBTF
+ )JHIFSNPSUBMJUZSBUFT
1TZDIPMPHJDBMIFBMUIDPOTFRVFODFTPGDBSFHJWJOH
+ %FQSFTTJPOTZNQUPNT UPPGDBSFQSPWJEFST UPTVGGFS

GSPNEFQSFTTJPO

+ 'PSUZUPUBLFNFEJDBUJPOGPSBOYJFUZBOETMFFQEJTPSEFST
+ $BSFHJWJOHDBOMFBEUPGFFMJOHTPGJTPMBUJPOBOEMPOFMJOFTT

-JTFEFDJEFEUPUBLFBDUJPO)FSOFJHICPSXBMLTFWFSZEBZJOUIFMBSHFQBSLOFBSIFS
IPVTF4IFIBTPGUFOBTLFE-JTFUPKPJOIFS UFMMJOH-JTFUIBUPODFTIFTUBSUT TIF
XJMMCFBEEJDUFE#FGPSFTIFDBODIBOHFIFSNJOE -JTFXBMLTOFYUEPPSBOEBTLT
4POKBJGTIFDBOXBMLXJUIIFSUIFOFYUNPSOJOH*OUIFBGUFSOPPO -JTFCVZTBQBJSPG
XBMLJOHTIPFT)FSEPDUPSIBTUPMEIFSUIBUXBMLJOHXPVMECFHPPEGPSIFS TPTIF
LOPXTUIFSFJTOPNFEJDBMSFBTPOTIFTIPVMEOPUXBML)FSEPDUPSIBTBMTPTBJE
UIBU"SJTIPVMEXBMLBTNVDIBTIFDBO-JTFJTEFUFSNJOFEUIBUJOUIFBGUFSOPPOT
TIFXJMMFODPVSBHF"SJUPUBLFTIPSUXBMLTBSPVOEUIFCMPDL-JTF¾HVSFTUIBUFWFO
BTIPSUIBMGNJMFXBMLXPVMEIFMQ"SJGFFMCFUUFS#FESFTUBOEBTFEFOUBSZMJGFTUZMF
IBWFOFHBUJWFIFBMUIDPOTFRVFODFT*OPOFTUVEZ UISFFZPVOH IFBMUIZNFOXFSF
QVUPOCFESFTUGPSKVTUXFFLT"UUIFFOEPGUIJTTIPSUUJNF UIFJSQIZTJDBMIFBMUI
IBEBMSFBEZEFDMJOFE XJUIBOJODSFBTFJOCPEZGBU BEFDSFBTFJONVTDMFTUSFOHUI
125
BOEIJHIFSIFBSUSBUFTBOE
CMPPEQSFTTVSF
XXXIBSWBSEFEV
/FXTXFFL

5IF JNQMJDBUJPOT PG

UIJT TNBMM TUVEZ BSF
USFNFOEPVT (JWFO UIBU
DISPOJD JMMOFTTFT JODSFBTF
JO MBUFS MJGF JU JT IJHIMZ
MJLFMZ UIBU NBOZ PMEFS
BEVMUT XJMM CF CFESJEEFO
GPS B UJNF 0OF XBZ UP
SFEVDF UIF MJLFMJIPPE PG
UIJT IBQQFOJOH JT UP XBML
XBML BOE XBML 8BMLJOH
MJLFPUIFSQIZTJDBMBDUJWJUZ
CPPTUTUIFJNNVOFTZTUFN SFEVDJOHUIFDIBODFTPGEFWFMPQJOHBDVUFPSDISPOJD
JMMOFTTFT*OPOFTUVEZSFQPSUFEJO-JWF4DJFODF QFPQMFXIPFYFSDJTFEBUMFBTU¾WF
UJNFTBXFFLXFSFMFTTMJLFMZUPDBUDIBDPME BOEJGUIFZEJE UIFJSDPMETZNQUPNT
MBTUFEGPSBTIPSUFSQFSJPEPGUJNFUIBOUIPTFXIPEJEOPUFYFSDJTF )FBMUIBOE
4DJFODF

"OZ XBMLJOH JT CFOF¾DJBM BOE BT XF IBWF FNQIBTJ[FE TFWFSBM UJNFT FYFSDJTF
JT CFOF¾DJBM UP OPU POMZ UIF CPEZ CVU JU BMTP CFOF¾UT DPHOJUJWF TLJMMT QSPCMFN
TPMWJOH NFNPSZ BOEUIFNBOBHFNFOUPGFNPUJPOT"DDPSEJOHUPUIF"NFSJDBO
1TZDIPMPHJDBM "TTPDJBUJPO FYFSDJTF DBO JODSFBTF BOE TUJNVMBUF OFVSBM
DPOOFDUJPOTJOUIFQBSUTPGUIFCSBJOUIBUDPOUSPMNFNPSZEFDMJOF XXXBQBPSH
UPQJDTBM[IFJNFSTQSPUFDUBTQY
-JTFFWFOSFBEBOBSUJDMFJOUIFOFXTQBQFSUIBU
TUBUFEXBMLJOHNBZIFMQXBSEPGG"M[IFJNFSµT5IFBSUJDMFFNQIBTJ[FEUIBUXIBU
JTHPPEGPSUIFIFBSUJTBMTPHPPEGPSUIFNJOE1BSUJDJQBOUTPWFSUIFBHFPGXIP
XBMLFESFHVMBSMZXFSFMFTTMJLFMZUPEFWFMPQ"M[IFJNFSµT 5BOOFS

5IFWFSZOFYUNPSOJOH-JTFKPJOTIFSOFJHICPS 4POKB GPSBNPSOJOHXBML4POKBJT

WFSZIBQQZUPIBWFDPNQBOZ-JTFTUBSUTTNBMM XBMLJOHPOMZNJOVUFTUIF¾STU
126
CHAPTER SIX
EBZ4IFMJLFTJUTPNVDIUIBU WFSZTPPO 4POKBBOE-JTFCFHJOUPXBMLUPHFUIFS

GPSPOFIPVS UPUJNFTBXFFL
WALKING FACTS
+ 5IFBWFSBHFQFSTPOXBMLTBCPVUNJMFJONJOVUFT
+ 8BMLJOHBUBNPEFSBUFQBDFGPSPOFNJMFCVSOTBQQSPYJNBUFMZDBMPSJFT
+ *OPOFIPVS -JTFBOE4POKBCVSOBCPVUDBMPSJFT

*OUISFFNPOUITPGXBMLJOH -JTFMPTFTQPVOET4IFBOE4POKBIBWFBMTPCFDPNF
HPPEGSJFOETUIFZIBWFMVODIPOFEBZBXFFLBUBMPDBMDBGF#ZXBMLJOH -JTFIBT
BMTPNFUTFWFSBMPUIFSOFJHICPST JODMVEJOHPOFPUIFSXPNBOXIPBMTPDBSFTGPS
IFSIVTCBOE4IBSJOHTUPSJFTPGDBSFXJUIUIJTOFXGSJFOEIBTCFFOIFMQGVMUP-JTF
0DDBTJPOBMMZ JO UIF BGUFSOPPO UIF UXP DBSFHJWFST IBWF NBOBHFE UP FODPVSBHF
UIFJSIVTCBOETUPUBLFBTUSPMMJOUIFQBSLBOEUIFOHFUUPHFUIFSGPSBGUFSOPPO
DPGGFFBOEDBLF-JTFGFFMTNVDICFUUFSQIZTJDBMMZUIBOTIFEJEUISFFNPOUITBHP
4IFJTBMTPNVDIIBQQJFS5IFIPVSBXBZGSPN"SJFWFSZNPSOJOHJTIFMQGVMGPS
UIFNCPUI"SJJT¾OFJOGSPOUPGUIF57CZIJNTFMGGPSTVDIBTIPSUUJNF-JTFPOMZ
XPOEFSTXIBUUPPLIFSTPMPOHXIFOTVDIBSFMBUJWFMZTNBMMDIBOHFDPVMENBLF
TVDIBCJHEJGGFSFODFJOIFSMJGF
THE STORY OF JOAN

5IFTDSBUDIBUIFSEPPSJTVONJTUBLBCMF*UJTUJNFUPHFUVQ+PBOTMPXMZHFUTPVU
PGCFE EPFT¾WFNJOVUFTPGTUSFUDIJOH BOEUVSOTUIFLOPCPGIFSCFESPPNEPPS
)FS FBHFS EPH QVTIFT BOE UIF EPPS PQFOT +PBO B QTZDIPUIFSBQJTU XIP XBT
XJEPXFEUFOZFBSTBHP JTTFWFOUZGPVSZFBSTPME4IFMJWFTBMPOFXJUIIFSZFBS
PMEMBCNJY#BSPO4IF¾OETDPNGPSUJOUIFDPNQBOJPOTIJQBOEQSFEJDUBCJMJUZPG
IFSSPVUJOFXJUIIFSEPH+PBOJTBCVTZBOEBDUJWFXPNBO4IFJTBQSBDUJDJOH
QTZDIPUIFSBQJTU MPWFTUPXPSLJOIFSTNBMMHBSEFO BOEFOKPZTBXJEFDJSDMFPG
GSJFOETTIFUSBWFMTUPTFFIFSTPOBOETJTUFSUXJDFBZFBS4IFJTWFSZHSBUFGVM
GPSIFSIFBMUIBOEIBQQJOFTTBUUIJTTUBHFPGIFSMJGF5PPPGUFOTIFIBTTFFOIFS
GSJFOET QFPQMFIFSTBNFBHF XIPBSFJMM EJTBCMFE BOEIPVTFCPVOE+PBOMPWFT
127
IFSKPCCVUJOSFDFOUZFBSTTIFIBTSFEVDFEIFSQBUJFOUMPBETPUIBUTIFDBOIBWF
NPSFUJNFUPXBML SFBEGPSQMFBTVSF BOETPDJBMJ[FXJUIIFSGSJFOET
&WFSZNPSOJOH+PBOBOE#BSPOGPMMPXBSPVUJOF5IFZXBLFVQFBSMZBOEHPJOUP
UIFLJUDIFO0ODFJOUIFLJUDIFO +PBOGFFET#BSPO NBLFTIFSTFMGBDVQPGUFBBOE
FBUTBCPXMPGDFSFBMXIJMFTIFSFBETUIFOFXTQBQFS"GUFSBCPVUNJOVUFT BT
#BSPODJSDMFTFBHFSMZ JOEJDBUJOHIFJTSFBEZUPHPPVU +PBOTBZT ²(FUZPVSMFBTI³
)FSVOTJODJSDMFTUIFOEBSUTGPSUIFEPPS#BSPOUBLFTVQBQSPVEUSPUBIFBEPG
IFSBT+PBOFYDIBOHFTQMFBTBOUSJFTXJUIBOFJHICPS"UNBOZPGUIFIPVTFTUIFZ
QBTT UIFZ BSF HSFFUFE XJUI B CBSL GSPN UIF EPHT MJWJOH JO UIJT BOJNBMGSJFOEMZ
OFJHICPSIPPE +PBO JT GBNJMJBS XJUI NPTU PG UIFTF EPHT BOE UIFJS SFTQFDUJWF
PXOFST.BOZPGUIFJOUSPEVDUJPOTIBWFCFFONBEFXIJMFTIFXBTXBMLJOH#BSPO
+PBOCFMJFWFTUIBUQFPQMFBSFNVDIGSJFOEMJFSXIFO#BSPOJTXJUIIFS5IFZTUPQ
BOEQFUIJNBOEDIBU4IFJTBMTPGBNJMJBSBOEGSJFOEMZXJUINPTUPGUIFQFPQMFTIF
FODPVOUFSTBUUIFEPHQBSLXIFSFTIFIFBETFWFSZNPSOJOH
"GUFS XBMLJOH B GFX CMPDLT UISPVHI UIF OFJHICPSIPPE UIF UXP GPMMPX B QBUI
MFBEJOHUPUIFQBSLBOEXPPET5IFUSBJMSVOTBMPOHBTNBMMTUSFBNUIFOEFQBSUT
DMJNCJOHUPXBSEBWBTU¾FME UIFEPHQBSL8JUIUIFEPHQBSLJOTJHIU+PBOTFOTFT
#BSPOµTFYDJUFNFOUFYDMBJNJOH ²8FµSFIFSFCPZ³
#BSPORVJDLMZNBLFTIJTSPVOETBOOPVODJOHIJTQSFTFODFUPIJTGFMMPXDBOJOFT
BT+PBOTJUTPOPOFPGUIFQJDOJDUBCMFTDIBUUJOHXJUIIFSGSJFOET"GUFS#BSPOIBT
QMBZFE GPS NJOVUFT UIFZ TFU PGG GPS B GPSUZNJOVUF UXPNJMF XBML BSPVOE
UIFQFSJNFUFSPGUIFQBSL5IFOUIFZSFUVSOIPNFGPSCSFBLGBTU BTIPXFS BOEB
CVTZEBZPGXPSLJOH BCJUPGHBSEFOJOHBGUFSXPSL FNBJMJOHXJUIIFSDIJMESFOBOE
128
CHAPTER SIX
HSBOEDIJMESFO BOEBXFFLMZEJOOFSXJUIBTNBMMHSPVQPGGSJFOETBUBMPDBM*UBMJBO
SFTUBVSBOU+PBOSFBMJ[FTIPXGPSUVOBUFTIFJTUPIBWFBHSFBUEPH BOJOUFSFTUJOH
QSPGFTTJPO BOEHSFBUOFJHICPSTBOEGSJFOET
1FPQMFMJLF+PBOXIPFYFSDJTFSFHVMBSMZUFOEUPTUBZGSFFPGFWFONJOPSEJTBCJMJUJFT
GPSVQUPZFBSTMPOHFSUIBOUIPTFXIPEPOPUFYFSDJTF&YFSDJTF FTQFDJBMMZGPS
PMEFSQFPQMFMJLF+PBO DBOCFCFOF¾DJBMJOLFFQJOHUIFNJOEFQFOEFOUBOENPCJMF
8BMLJOHJOQBSUJDVMBSDBOTUSFOHUIFOCPOFTBOENVTDMFT JNQSPWFCBMBODFBOE
NBJOUBJOBIFBMUIZXFJHIU(JWFOUIBUNPUJWBUJPODBOTPNFUJNFTCFBQSPCMFN
IBWJOHBQFUUIBUOFFETUPCFXBMLFEJTPOFXBZPGTUBZJOHQIZTJDBMMZBOETPDJBMMZ
BDUJWF
WALKING WITH YOUR DOG

CAN LEAD TO BETTER HEALTH AND MORE HAPPINESS
4UVEJFTIBWFTIPXOUIBUEPHPXOFSTHFUUXJDFBTNVDIFYFSDJTFBTUIPTFXJUIPVU
EPHT%PHPXOFSTIBWFCFFOGPVOEUPXBMLBOBWFSBHFPGNJOVUFTXJUIUIFJSEPHT
XIJDIJTDPOTJTUFOUXJUIXFJHIUMPTTFYFSDJTFSFDPNNFOEBUJPOT BCPVUDPN

5IFCFOF¾UTPGEPHXBMLJOH
+ "OJODSFBTFJOSFHVMBSQIZTJDBMBDUJWJUZ
+ 8FJHIUMPTTPSNBJOUFOBODF
+ %PHXBMLJOHQSPNPUFTTPDJBMJOUFSBDUJPO
+ )BWJOHBEPHQSPWJEFTNPUJWBUJPOUPXBML
+ "EPHDBONBLFJUTBGFSUPXBML
+ 1IZTJDBM DPOUBDU XJUI ZPVS QFU DBO IBWF QIZTJDBM BOE QTZDIPMPHJDBM
CFOF¾UT TVDIBTSFEVDJOHIJHICMPPEQSFTTVSF
+ 1FU DPNQBOJPOTIJQ DBO SFEVDF JTPMBUJPO BOE MPOFMJOFTT JNQSPWJOH
QTZDIPMPHJDBMIFBMUI1FUTDBOIBWFCFOF¾UTGPSFOUJSFOFJHICPSIPPET
BOEDPNNVOJUJFT1FUPXOFSTIJQDBOMFBEUPQFPQMFHSFFUJOH UBMLJOH
HFUUJOH UP LOPX FBDI PUIFS SFMBUJOH JO B NPSF GSJFOEMZ DPNNVOJUZ
GFFMJOH
129
THE SOCIAL BENEFITS

OF WALKING WITH A DOG
5IF CFOF¾UT PG XBMLJOH B QFU GPS NJOVUFT B EBZ

TFFN OVNFSPVT "DDPSEJOH UP TFWFSBM SFTFBSDI
TUVEJFT XBMLJOHUIFEPHBGFXUJNFTBXFFLDPVMEPGGFS
NBOZ MPOHUFSN IFBMUI CFOF¾UT TVDI BT JNQSPWFE
DBSEJPWBTDVMBS ¾UOFTT MPXFS CMPPE QSFTTVSF BOE
DIPMFTUFSPM BMM GBDUPST UIBU LFFQ QFPQMF IFBMUIZ BT
UIFZBHF1FPQMFXIPXBMLEPHTPGUFONFFUPUIFSTUIFZBSFTFFOBTGSJFOEMZBOE
DBSJOH
"T UIF MJTU PO UIF QSFWJPVT QBHF JOEJDBUFT EPH XBMLJOH DBO FWFO JNQBDU
OFJHICPSIPPET BOE DPNNVOJUJFT CZ JODSFBTJOH TPDJBM FOHBHFNFOU DPIFTJPO
BOEOFUXPSLJOH8BMLJOHSFHVMBSMZXJUIBQFUDBOIFMQQFPQMFHFUUPLOPXUIFJS
OFJHICPST NBLFGSJFOET GFFMMFTTMPOFMZBOEJTPMBUFE'PSQFPQMFMJLF+PBOXIP
MJWFBMPOF QFUTTFSWFBTDPNQBOJPOTBOETPVSDFTPGTVQQPSU
THE BENEFITS OF DOG WALKING: WHAT THE RESEARCH

SAYS ABOUT AGING AND COGNITIVE FUNCTION
#SBJOGVODUJPOJTSFMBUFEUPQIZTJDBMBDUJWJUZBOEUIFSFMBUJPOTIJQJTWFSZJNQPSUBOU
GPSPMEFSBEVMUT*OBHJOHQPQVMBUJPOT DPHOJUJWFFYFDVUJWFGVODUJPOJOHTPNFUJNFT
CFHJOTUPEFUFSJPSBUF,FFQJOHBDUJWFJONJEUPPMEBHFDBOCFCFOF¾DJBM4UVEJFT
IBWFJOEJDBUFEUIBU¾UOFTTUSBJOJOHCFOF¾UFEDPHOJUJWFBCJMJUJFT TVDIBTQMBOOJOH
BOEBCTUSBDUUIJOLJOH $PMDPNCFBOE,SBNFS

+PBOSFNBJOTBDUJWFBOEIFBMUIZJOIFSBEWBODFEBHF)FSQMBOOJOHBOEBCTUSBDU
UIJOLJOHTLJMMTBSFXFMMJOUBDU4IFIBTBXFMMQMBOOFEEBJMZSPVUJOF XPSLTIBSE
BOE JT BCMF UP BDDPNQMJTI XIBU TIF QMBOT UP EP 1FPQMF PG BOZ BHF XPVME CF
QMFBTFEUPCFBCMFUPEPUIJT
4UVEJFT IBWF TVQQPSUFE UIF ¾OEJOH UIBU FYFSDJTF DBO FOTVSF TVDDFTTGVM CSBJO
GVODUJPO %FTMBOEFT FU BM
JOWFTUJHBUFE UIF JNQBDU PG FYFSDJTF PO UIF
130
CHAPTER SIX
SFMFBTF PG OFVSPUSBOTNJUUFST BOE DFSFCSBM CMPPE ¿PX BOE VMUJNBUFMZ IPX UIBU
BGGFDUFECSBJOGVODUJPO5IF¾OEJOHTTVHHFTUUIBUFYFSDJTFQSPNPUFETVDDFTTGVM
CSBJOGVODUJPO
1FPQMF XIP TUBZ BDUJWF BSF BMTP CFUUFS BCMF UP MFBSO OFX TLJMMT &HHFSNPOU
.JMCFSH -JQTJU[ 4DIFSEFS -FWFJMMF
1BSUJDJQBOUTJOPOFTUVEZXIPXFSF
IJHIMZBDUJWFUFOEFEUPTDPSFIJHIFSPOMFBSOJOHUFTUTUIBOUIPTFXIPXFSFNPSF
TFEFOUBSZ TVHHFTUJOHUIBUFYFSDJTFBOECSBJOGVODUJPOBSFSFMBUFE5IFTF¾OEJOHT
IFMQUPFYQMBJO+PBOµTIJHIMFWFMPGDPHOJUJWFGVODUJPOBTBQPUFOUJBMSFTVMUPGIFS
IJHIMZBDUJWFMJGFTUZMF
WHAT THE RESEARCH SAYS ABOUT

PHYSICAL ACTIVITY, AGING, AND WELL-BEING
"T XF IBWF NFOUJPOFE NBOZ UJNFT CFGPSF UIFSF BSF OVNFSPVT CFOF¾UT UP
FYFSDJTJOH5IFTFCFOF¾UTBSFQIZTJDBM TPDJBM BOEQTZDIPMPHJDBM*OPOFTUVEZ
DPOEVDUFE CZ 'PY 4UBUIJ .D,FOOB BOE %BWJT
QBSUJDJQBOUT TUBSUFE B
NPOUI FYFSDJTF QSPHSBN "MUIPVHI UIF FYFSDJTF QSPHSBN XBT TUSVDUVSFE
JOEJWJEVBMTWBSJFEJOUIFUJNFUIFZXFSFBCMFUPTQFOEFYFSDJTJOH BOEBMTPIPX
NVDI FOFSHZ UIFZ FYQFOEFE EVSJOH FYFSDJTF 5IFTF EJGGFSFOU MFWFMT PG BDUJWJUZ
XFSF NFBTVSFE CZ SFDPSEJOH IPX NVDI UJNF FBDI QFSTPO TQFOU 5IF JNQBDU
PG UIJT QSPHSBN PO UIFJS XFMMCFJOH BOE RVBMJUZ PG MJGF XBT BTTFTTFE UISPVHI
RVFTUJPOOBJSFTBOEJOUFSWJFXT
3FTVMUT JOEJDBUFE UIBU UIF NPSF BDUJWF QFPQMF XIP

FYFSDJTFE NPSF UFOEFE UP IBWF BO PWFSBMM HSFBUFS
XFMMCFJOH BOE RVBMJUZ PG MJGF *O BOPUIFS TJNJMBS TUVEZ
QIZTJDBM BDUJWJUZ XBT QPTJUJWFMZ SFMBUFE UP PWFSBMM XFMM
CFJOHBOENBEFQFPQMFGFFMIBQQJFSBOENPSFSFMBYFE
3FOOFNBSL -JOEXBMM )BMMJOH #FSHMVOE
+PBOµT BV
XFMMCFJOHBOERVBMJUZPGMJGFTFFNUPCFRVJUFIJHI4IF
HPFTBCPVUIFSEBZXJUIBTFOTFPGJOEFQFOEFODFBOE
TUJMMEPFTNBOZPGUIFBDUJWJUJFTTIFIBTBMXBZTEPOF4IF
XPSLTTIFTPDJBMJ[FTTIFXBMLTIFSEPH
131
WHAT IS THE RELATIONSHIP

BETWEEN PET OWNERSHIP AND AGING?
1FUPXOFSTIJQJTUIPVHIUUPIBWFBQPTJUJWFJO¿VFODFPOBHJOHGPSNBOZSFBTPOT
-JLFUIFDBTFPG+PBO QFUPXOFSTIJQUFOETUPLFFQQFPQMFBDUJWF JUNBLFTUIFN
GFFMNPSFTBGFBOETFDVSF JUQSPWJEFTDPNQBOJPOTIJQ BOEMFBETUPBOJODSFBTF
JO TPDJBM BDUJWJUZ JU NBLFT QFPQMF GFFM IBQQJFS XJUI UIFJS OFJHICPSIPPE BOE
DPNNVOJUZ 1VUOBN

+PBO FYQFSJFODFT NBOZ PG UIF CFOF¾UT BTTPDJBUFE XJUI QFU PXOFSTIJQ 5BLJOH
#BSPO GPS IJT EBJMZ XBML JT JOUFHSBM JO NBJOUBJOJOH B IFBMUIZ MFWFM PG QIZTJDBM
BDUJWJUZ 5IF DPNQBOJPOTIJQ PG #BSPO NJUJHBUFT IFS GFFMJOHT PG MPOFMJOFTT BOE
TIF ¾OET DPNGPSU JO UIFJS FTUBCMJTIFE SPVUJOFT BOE UIF MPWF BOE MPZBMUZ UIFZ
TIBSF #BSPO BMMPXT +PBO UP GFFM TBGF XIFO PVU XBMLJOH JO UIF OFJHICPSIPPE
1FUT FTQFDJBMMZEPHT BMMPXJOEJWJEVBMTUPHFUFYFSDJTFUIFZNBZPUIFSXJTFCFUPP
GFBSGVMUPFOHBHFJO
132
CHAPTER SIX
5IFSF BSF BMTP SFTFBSDI SFTVMUT TVQQPSUJOH UIFTF ¾OEJOHT 8PPE (JMFT$PSUJ
#VMTBSB BOE #PTDI
FYQMPSFE UIF FGGFDU DPNQBOJPO BOJNBMT IBWF PO
BTQFDUTPGTPDJBMDBQJUBMTUBUJOH
Ã"OJNBMQSFTFODFDBOGBDJMJUBUFIVNBOTPDJBMDPOUBDU*UDBOJODSFBTFPSUSJHHFS
B DPOWFSTBUJPO CFUXFFO TUSBOHFST MFBE UP B DMPTFS DPOOFDUJPO CFUXFFO
BDRVBJOUBODFT BOETFSWFBTBDPOWFSTBUJPOUSJHHFSCFUXFFOTUSBOHFSTPSDBTVBM
BDRVBJOUBODFT²
CONCLUSION
5IFTUPSJFTPG-JTFBOE+PBOBOEIFSEPHJMMVTUSBUFUIFQPTJUJWFJNQBDUUIBUXBMLJOH
IBTPOIFBMUIBOEIBQQJOFTT*OUIFDBTFPG+PBO IBWJOHBQFUDBOIFMQNPUJWBUF
BOELFFQPOFXBMLJOH-JTFµTIFBMUIBOEIBQQJOFTTJNQSPWFEHSFBUMZCZSFHVMBS
XBMLJOH 4IF MPTU XFJHIU GFMU CFUUFS NBEF GSJFOET BOE XBT IBQQJFS BGUFS TIF
TUBSUFECFDPNJOHQIZTJDBMMZBDUJWF
+PBOJTJOHPPEIFBMUI4IFJTBDUJWF CVTZ BOEIFSDPHOJUJWFBOEQIZTJDBMTLJMMT

BSFXFMMFYFSDJTFEBOEJOHPPETIBQF4IFGFFMTIBQQZ0OFPGUIFSFBTPOTTIF
JT JO TVDI HPPE TIBQF JT UIBU TIF IBT #BSPO GPS B DPNQBOJPO +PBO NJHIU XBML
BOZXBZ CVUGPSNBOZQFPQMF QFUTMJLF#BSPODBOFODPVSBHFUIFJSPXOFSTUPLFFQ
BDUJWF TQBSLDPOWFSTBUJPOT JOBEEJUJPOUPTFSWJOHBTDPNQBOJPOT
133
REFERENCES
+ #VNHBSEOFS 8

5IFEPHEJFU%PHXBMLFSTHFUUXJDFBTNVDIFYFSDJTF3FUSJFWFE
4FQUFNCFS GSPNIUUQXBMLJOHBCPVUDPNPEEPHXBMLJOHBEPHXBMLJOH
IUN
+ $PMDPNCF 4 ,SBNFS ',
'JUOFTTFGGFDUTPOUIFDPHOJUJWFGVODUJPOPGPMEFS
BEVMUT"NFUBBOBMZUJDTUVEZ1TZDIPMPHJDBM4DJFODF
+ %FTMBOEFT " .PSBFT ) 'FSSJFSB $ 7FJHB ) 4JMWFJSB ) .PVUB 3 1PNQFV
' $PVUJOIP &
&YFSDJTFBOENFOUBMIFBMUI.BOZSFBTPOTUPNPWF
/FVSPQTZDIPCJPMPHZ
+ &HHFSNPOU -1 .JMCFSH 81 -JQTJU[ -" 4DIFSEFS &+ -FWFJMMF 4(

1IZTJDBMBDUJWJUZBOEFYFDVUJWFGVODUJPOJOBHJOH5IFNPCJMJ[F#PTUPOTUVEZ5IF
"NFSJDBO(FSJBUSJDT4PDJFUZ
+ 'PY 3 4UBUIJ " .D,FOOB + %BWJT (
1IZTJDBMBDUJWJUZBOENFOUBMXFMM
CFJOHJOPMEFSQFPQMFQBSUJDJQBUJOHJOUIFCFUUFSBHFJOHQSPKFDU&VSPQFBO+PVSOBMPG
"QQMJFE1IZTJPMPHZ
+ )BSWBSE)FBMUI1VCMJDBUJPOT
&YFSDJTFBOEBHJOH$BOZPVXBMLBXBZGSPN'BUIFS
5JNF3FUSJFWFEGSPNIUUQIFBMUIIBSWBSEFEVOFXTXFFLFYFSDJTF@BOE@BHJOH@DBO@
ZPV@XBML@BXBZ@GSPN@GBUIFS@UJNFIUNM
+ 1VUOBN 3
#PXMJOHBMPOF5IFDPMMBQTFBOESFWJWBMPG"NFSJDBODPNNVOJUZ
$BNCSJEHF .")BSWBSE6OJWFSTJUZ1SFTT
+ 3FOOFNBSL . -JOEXBMM . )BMMJOH " #FSHMVOE +
3FMBUJPOTIJQTCFUXFFO
QIZTJDBMBDUJWJUZBOEQFSDFJWFERVBMJUZPGMJGFJOPMEBHF3FTVMUTPGUIF4/"$TUVEZ"HJOH
.FOUBM)FBMUI
+ 5BOOFS - 4FQUFNCFS
8BMLJOHNBZIFMQXBSEPGG"M[IFJNFSµT1IJMBEFMQIJB
*ORVJSFS
+ 8BMLJOHPGGUIFDPNNPODPME /PWFNCFS
)FBMUIBOE4DJFODF Q
+ 5IF)VNBOF4PDJFUZPGUIF6OJUFE4UBUFT
64QFUPXOFSTIJQTUBUJTUJDT
3FUSJFWFEGSPNIUUQIVNBOFTPDJFUZPSHJTTVFTQFU@PWFSQPQVMBUJPOGBDUTQFU@
PXFSTIJQ@TUBUJTUJDTIUNM
+ 8PPE +- (JMFT$PSUJ # #VMTBSB ,. #PTDI "%
.PSFUIBOBGVSSZ
DPNQBOJPO5IFSJQQMFFGGFDUPGDPNQBOJPOBOJNBMTPOOFJHICPSIPPEJOUFSBDUJPOTBOE
TFOTFPGDPNNVOJUZ4PDJFUZBOE"OJNBMT
+ "NFSJDBO1TZDIPMPHJDBM"TTPDJBUJPO
1SPUFDUZPVSCSBJOBTZPVBHF3FUSJFWFE
GSPNIUUQXXXBQBPSHUPQJDTBM[IFJNFSTQSPUFDUBTQY
134
CHAPTER SIX
+ "M[IFJNFSµT%JTFBTF'BDUTBOE'JHVSFT
$IBSUPG"M[IFJNFSµTBOE%FNFOUJB
$BSFHJWFST .BSDI ""31PSH#VMMFUJO3FUSJFWFEIUUQSFGSFTIBBSQPSH
SFMBUJPOTIJQTDBSFHJWJOHJOGPBM[IFJNFS@DBSFHJWFSIUNM
+ "M[IFJNFSµT'BDUTBOE'JHVSFT
"M[IFJNFSµT"TTPDJBUJPO3FUSFJWFEXXXBM[PSH
GBDUT
135
CHAPTER SEVEN
Exercise, Diabetes, and Your Aging Body
CHAPTER SEVEN
Exercise, Diabetes, and Your Aging Body
"T UIF QSFWJPVT DIBQUFST PG UIJT CPPL IBWF TUBUFE BHJOH DIBOHFT UIF CPEZ
"HFJTBMTPJNQPSUBOUJOIPXNFOBOEXPNFOWJFXUIFNTFMWFTBOEIPXPUIFST
TFF UIFN *O NPTU DPVOUSJFT UIF JEFBMJ[FE DVMUVSBM TUBOEBSET PG BUUSBDUJWFOFTT
BOE ¾UOFTT BSF CBTFE PO UIF CPEJFT PG QSFQVCFTDFOU UIJO BOE ZPVOH BEVMUT
FTQFDJBMMZ ZPVOH XPNFO "T QFPQMF BHF UIFTF JNBHFT CFDPNF JNQPTTJCMF UP
BDIJFWFPSFWFOBTQJSFUP
THE CASE OF TINA
0OBIPU+VMZNPSOJOH 5JOBTUSVHHMFTPVUPGCFEUPHFUUPUIFCPBSEXBMLCFGPSFJU
HFUTUPPIPUBOEUPPDSPXEFEXJUITVNNFSUPVSJTUTUPFOKPZIFSUXPNJMFXBML
4IFMPWFTUIJTUJNFPGEBZ5IFTFBMPPLTQFBDFGVMBOEJOWJUJOHTIFPGUFOTQPUT
EPMQIJOTTXJNNJOHBMPOHUIFDPBTUMJOF"GUFSIFSXBML TIFHFUTBDPGGFFBUPOFPG
UIFMJUUMFQMBDFTOFBSCZ0GUFO TIFTFFTBGSJFOEXIPN
TIF DIBUT XJUI BT TIF ESJOLT IFS NPSOJOH DPGGFF
4IF MPWFT MJWJOH OFBS UIF TFB TIF MPWFT XBMLJOH UIF
CPBSEXBML FWFSZ EBZ 4IF BMTP HPFT UP B ZPHB DMBTT
BUUIFMPDBM:.$"UXPUJNFTBXFFLBOETXJNTPOFPS
UXPBEEJUJPOBMEBZTFBDIXFFL
4IFDBOOPUCFMJFWFUIBUPOMZPOFZFBSBHPTIFXBT
QPVOETPWFSXFJHIU)FSGFFUBDIFETPNVDITIFIBE
EJG¾DVMUZXBMLJOH5IFO TIFSFDFJWFEBXBLFVQDBMM%VSJOHIFSBOOVBMDIFDL
VQ IFSCMPPEXPSLJOEJDBUFEUIBUTIFIBEEJBCFUFT4IFXBTTIPDLFETIFIBE
BMXBZTCFFOUIJOBOEIFBMUIZ)PXIBEUIJTIBQQFOFEUPIFS 4IFIBEBWPJEFE
SFBMMZ MPPLJOH BU IFSTFMG JO UIF NJSSPS GPS TPNF UJNF 'JOBMMZ TIF UPPL PGG IFS
DMPUIFTBOETUPPEJOGSPOUPGIFSGVMMMFOHUINJSSPS8IBUIBEIBQQFOFEUPIFS
NVTDMFUPOF XIBUIBEIBQQFOFEUPIFSCPEZ 4IFXBTPOMZZFBSTPME4IF
IBEBMXBZTUBLFOIFSIFBMUIGPSHSBOUFE
138
CHAPTER SEVEN
EXERCISE, DIABETES, AND YOUR AGING BODY
(MEFIXIW4VHBSJTOPUBCMFUPQBTTGSPNZPVSCMPPETUSFBNJOUPUIFDFMMTPG
ZPVSCPEZ5IJTDBOQSFTFOUNBOZQSPCMFNT ZPVNBZFYQFSJFODFTPNFPGUIF
TZNQUPNTCFMPX PSZPVNBZOPUIBWFBOZTZNQUPNTBUBMM #BSOBSE

8IFOTVHBSPSHMVDPTFJTOPUBCMFUPFOUFSZPVSDFMMT UIFZBSFEFQSJWFEPG
UIFJSCBTJDGVFMXIJDIHJWFTZPVFOFSHZ
+ :PVNBZMPTFXFJHIU CVUOPUGPSIFBMUIZSFBTPOT
+ :PVNBZOFFEUPHPUPUIFCBUISPPNNPSFGSFRVFOUMZ
+ :PVNBZCFNPSFGBUJHVFE
+ :PVNBZCFUIJSTUZ
"CPVU NJMMJPO "NFSJ

DBOT BSF EJBHOPTFE XJUI
EJBCFUFT(JWFOUIFPCFTJUZ
SBUFT JO UIF 6OJUFE 4UBUFT
UIFTFOVNCFSTBSFHSPXJOH
FWFSZ EBZ #FJOH JOBDUJWF
MJLF5JOB MJLFUIFNBKPSJUZPG BV
PUIFSPMEFSNFOBOEXPNFO
POMZ BCPVU QFSDFOU PG
PMEFS "NFSJDBOT FYFSDJTF
SFHVMBSMZ
JODSFBTFT B
QFSTPOµT SJTL GPS EJBCFUFT
%JBCFUFT IBT OVNFSPVT
OFHBUJWF PVUDPNFT JODMV
EJOHQPTTJCMFCMJOEOFTT MPTTPGBMJNC IFBSUEJTFBTF LJEOFZGBJMVSF BOEEFBUI
8JUIUSFBUNFOUBOEDIBOHFTJOEJFUBOEFYFSDJTF NBOZQFPQMFXJUIEJBCFUFTDBO
MFBE GVMM MJWFT IUUQLJETIFBMUIPSHQBSFOUEJBCFUFT@DFOUFSEJBCFUFT@CBTJDT
XFJHIU@EJBCFUFTIUNM

%JBCFUFT DPNFT JO UISFF NBJO UZQFT UZQF UZQF BOE HFTUBUJPOBM EJBCFUFT
5ZQFVTVBMMZPDDVSTJODIJMEIPPEPSFBSMZBEVMUIPPE5ZQFJTUIFNPTUGSFRVFOU
PVUQFPQMFXIPIBWFEJBCFUFTIBWFUZQF(FTUBUJPOBMEJBCFUFTJTTJNJMBSUP
UZQF CVUJUPDDVSTEVSJOHQSFHOBODZBOEUZQJDBMMZEJTBQQFBSTBGUFSDIJMECJSUI
139
5JOBIBTBMXBZTLOPXOUIBUEJBCFUFTSVOTJOIFSGBNJMZBOEUIBUJUJTBEJTFBTF
XJUIBOJOIFSJUFEUFOEFODZ)FSNPUIFSBOEIFSBVOUCPUIIBWFEJBCFUFT4IFKVTU
OFWFSUIPVHIUPGIFSTFMGBTWVMOFSBCMF4IFIBTCFFOUPPCVTZHFUUJOHEJWPSDFE
XPSLJOH BOEUBLJOHDBSFPGIFSDIJMESFOUPQBZBUUFOUJPOUPIFSTFMG IFSCPEZ BOE
FWFOIFSIFBMUI
5JOBJTBHSBQIJDBSUJTU'SPNIFSNPUIFS TIFIBEJOIFSJUFEBUBMFOUBOEJOUFSFTU
JOBSU4IFDPNQMFUFEIFSVOEFSHSBEVBUFTUVEJFTJOHSBQIJDEFTJHOBOEXBOUFEUP
CFDPNFBGBTIJPOEFTJHOFS#VUGBUFJOUFSWFOFETIFGFMMJOMPWF HPUNBSSJFE BOE
IBEUXPEBVHIUFST5IFZXFSFIBQQZGPSNBOZZFBST ZFBSTXIFSF5JOBXPSLFE
QBSU UJNF BU IPNF EFTJHOJOH BET GPS B GSJFOE XIP IBE B NBSLFUJOH DPNQBOZ
&WFOUVBMMZ TIF BOE IFS IVTCBOE HSFX BQBSU IF HPU MBJE PGG BOE UIF POMZ OFX
KPCIFDPVME¾OEXBTUXPIPVSTBXBZ(JWFOUIBUUIFZXFSFOPUIBQQZ 5JOBEJE
OPUXJTIUPMFBWFBOEVQSPPUIFSTFMG BOEIFSNPUIFSBOEIFSEBVHIUFSXIPXFSF
HSPXO VQ MJWFE OFBS IFS 4IF MPWFE MJWJOH JO B TNBMM CFBDI UPXO 5JOB BOE IFS
IVTCBOE+POBUIBOEFDJEFEUPTFQBSBUF4IFNPWFEUPBTNBMMDPOEPBOEMPPLFE
GPSBOPUIFSKPCJOPSEFSUPTVQQPSUIFSTFMG6OGPSUVOBUFMZ UIFSFXBTBSFDFTTJPO
BOEJUUPPLIFSTPNFUJNF%VSJOHUIFTFNPOUITTIFEJEOPUQBZBUUFOUJPOUPIFS
EJFU TIF EJE OPU FYFSDJTF 4IF SFBMJ[FE UIBU TIF XBT HBJOJOH XFJHIU CVU LFQU
UFMMJOHIFSTFMGUIBUPODFTIFXBTTFUUMFEBOEIBENPSFXPSL TIFXPVMEFYFSDJTF
140
CHAPTER SEVEN
DPPLBHBJO XBUDIXIBUTIFBUF#FGPSFTIFSFBMJ[FEUJNFIBEHPOFCZBOETIF
IBEHBJOFEQPVOET
&WFOUVBMMZTIFGPVOEBQBSUUJNFKPCBTBSFDFQUJPOJTUBUBMPDBMSFBMFTUBUFPG¾DF BOE
TIFDPOUJOVFEXJUIIFSQBSUUJNFEFTJHOKPCJOPSEFSUPNBLFFOETNFFUBOEBMMPX
IFSTFMGTPNF¿FYJCJMJUZJOIFSEBZT4PNFIPXXIJMFUIFTFJNQPSUBOUDIBOHFTXFSF
HPJOHPOIFSCPEZIBEBMTPDIBOHFEESBNBUJDBMMZBOETIFOFFEFEUPUBLFBDUJPO
5JOBLOFXTIFTIPVMECFNPSFXPSSJFEBCPVUUIFCPSEFSMJOFEJBCFUFTEJBHOPTJTCVU
TIFXBTWFSZVOIBQQZXJUIUIFJNBHFPGIFSTFMGUIBUTIFIBETFFOJOUIFNJSSPS4IF
EJEOPUMJLFIFSBHJOHCPEZ8IFSFXBTUIFCPEZTIFIBEBMXBZTLOPXOBOEMPWFE
8IBUIBEIBQQFOFE 4IFLOFXUIBUBHFSFMBUFEQIZTJDBMDIBOHFTIBQQFOFE#VU
UIFFYUSBQPVOETNBEFIFSOPUSFDPHOJ[FIFSQIZTJDBMTFMG
"TFBSMZBTNJEMJGF NPTU"NFSJDBOTHBJOBCPVUQPVOETBZFBS5IJTHBJO
PG GBU DPNQPVOEFE XJUI UIF MPTT PG NVTDMF NBTT EVF UP MBDL PG FYFSDJTF
DPOUSJCVUFTUPUIFSJTFJOCBE -%-
DIPMFTUFSPM8FDBOOPUTUPQUIFBHJOH
QSPDFTTBOEEFDMJOFPGIFBMUI CVUXFDBOTMPXJUEPXOXJUISFHVMBSFYFSDJTF
AGING AND THE BODY
"HJOH DIBOHFT PVS QIZTJDBM BQQFBSBODF EFTQJUF PVS NBOZ TUSVHHMFT UP IJEF PS
TUPQUIFQSPDFTT"TXFBHF XFUFOEUPDPNQBSFPVSTFMWFTUPPUIFSTBSPVOEVT
*GXFDPNQBSFPVSTFMWFTUPUIFXFTUFSODVMUVSBMJEFBMCPEZJNBHF XIJDIUFOET
UP CF BO FYUSFNFMZ UIJO QSFQVCFTDFOU CPEZ UZQF GPS XPNFO BU BOZ SBUF
UIF
DPNQBSJTPODBONBLFBHJOHXPNFOGFFMCBEBCPVUUIFJSCPEJFTBOEUIFNTFMWFT
5IJT DBO DBVTF BOYJFUZ BOE EJTUSFTT PWFS UIF BHJOH QIZTJDBM TFMG )PNBO
#PZBU[JT
BOEUIFTFOFHBUJWFGFFMJOHTDBOSFEVDFPVSTFMGFTUFFN PVSMJGF
TBUJTGBDUJPO BOEPVSIBQQJOFTT
"HJOHJTJOFWJUBCMF5IFSFBSFWFSZSFBMDPOTFRVFODFTUPHFUUJOHPMEFS8IJMFUIFSF
BSFNBOZQPTJUJWFBTQFDUTUPHFUUJOHPMEFS TPNFPGUIFDPOTFRVFODFTPGBHJOH
BSFOPUQPTJUJWF"HJOHMFBETUPBOJODSFBTFETVTDFQUJCJMJUZUPEJTFBTF*UUFOETUP
MFBEUPXFJHIUHBJO
141
.BOZ ZFBST PG SFTFBSDI PO IFBMUIZ BHJOH IBT GPVOE UIBU NBOZ PG UIF IFBMUI
QSPCMFNT BTTPDJBUFE XJUI BHJOH NBZ BDUVBMMZ IBWF NPSF UP EP XJUI MJGFTUZMF
DIPJDFTTVDIBT
+ BMBDLPGFYFSDJTF
+ TNPLJOH
+ BIJHIGBUEJFU
+ BMBDLPGTUSFTTNBOBHFNFOUTLJMMT
+ FWFOMPOFMJOFTTBOEJTPMBUJPO

"TXFIBWFTUBUFEJOUIF¾STUUXPDIBQUFSTPGUIJTCPPL FYFSDJTFJTTUJMMUIFPOMZ
USVF²GPVOUBJOPGZPVUI³*UJTUIFPOMZXBZUPLFFQUIFNBDIJOF UIBUJTPVSCPEJFT
PQFSBUJOHTNPPUIMZ
THE BODY: HISTORY AND THE PRESENT
3FTFBSDIJOEJDBUFTUIBUBXPNBOµTWBMVFJTPGUFOBTTPDJBUFEXJUIIPXTIFMPPLT
%BWJT
#FBVUZ BOE GFNJOJOJUZ IBWF CFFO MJOLFE UISPVHIPVU IJTUPSZ 5IF
XPSE²CFBVUZ³EFSJWFTGSPNUIF-BUJOCFMMVT XIJDIXBTVTFEUPEFTDSJCFXPNFO
BOEDIJMESFO #BOOFS
8FCTUFSµT/FX8PSME%JDUJPOBSZBTTPDJBUFTCFBVUZ
XJUI²BWFSZHPPEMPPLJOHXPNBO³
5ISPVHIPVUIJTUPSZ XPNFOPGBMMBHFTIBWFHPOFUPHSFBUMFOHUITUPBMUFSUIFJS
CPEJFTUPDPOGPSNUPUIFJSFSBµTCFBVUZ²JEFBM³5IFTFJEFBMTDBOCFTFFOJOUIFBSU
BOEBSUJGBDUTPGWBSJPVTQFSJPET*EFBMJNBHFTBSFCBTFEPOGBDUPSTUIBUJODMVEF
UIFQSPTQFSJUZPGUIFUJNF BWBJMBCJMJUZPGGPPE IFBMUIDPODFSOT SFMJHJPVTWBMVFT
BOE XPNFOµT SPMFT /FFEMFTT UP TBZ JO UIF TU DFOUVSZ 64" XIFSF 5JOB MJWFT
UIFSFUFOETUPCFBOPWFSBCVOEBODFPGGPPEGPSNPTUQFPQMF BOEUIFCFBVUZJEFBM
JTPOFPGWFSZUIJOXPNFOSFHBSEMFTTPGUIFBHFPGUIPTFXPNFO
"SUJGBDUT BOE TDVMQUVSFT GSPN UP ZFBST BHP XIFO GPPE XBT
OPU QMFOUJGVM TIPX UIBU FYUSFNF GBUOFTT XBT WJFXFE BT B TJHO PG CFBVUZ BOE
IFBMUI 3JUFOCBVHI
&WFO UIF IFBWZ JNBHF PG UIF 4UPOF "HF GFSUJMJUZ
NPEFM TVHHFTUFE BO BTTPDJBUJPO CFUXFFO GBUOFTT BOE GFSUJMJUZ 8PMG

142
CHAPTER SEVEN
J4U
*O UIF ².JEEMF "HFT³ JO &VSPQF IPXFWFS GBUOFTT CFDBNF SFMBUFE UP HMVUUPOZ
BOETJO*ONFEJBFWBM&VSPQF GPPESFGVTBMXBTTFFOBTBOFYQSFTTJPOPGQJFUZ
BOE WJSUVF 1BJOUJOHT BOE TDVMQUVSFT PG UIF 3FOBJTTBODF QFSJPE UI BOE UI
DFOUVSJFT
PODFBHBJOEFQJDUFEUIFOVEFGFNBMFCPEZBTQMVNQ SPUVOE TPMJEBOE
XFJHIUZ VOEFSTDPSJOHUIBUFSBµTQSFTDSJQUJPOGPSCFBVUZ"TJOUIFDBTFPG4UPOF
"HF BSUJGBDUT UIF BNQMF GFNBMF CPEZ TIBQF SFQSFTFOUFE JO NBOZ 3FOBJTTBODF
QBJOUJOHTXBTBTTPDJBUFEXJUIGFSUJMJUZ
*O UIF UI BOE FBSMZ UI DFOUVSJFT #BSPRVF BOE 3PDPDP BSU SF¿FDUFE UIBU
FQPDIµTJNBHF5PXBSEUIFMBUUFSQBSUPGUIF3PDPDPQFSJPE BDIBOHFUPPLQMBDF
BOEQBJOUFSTTVDIBT8BUUFBVBOE'SBHPOBSECFHBOUPEFQJDUXPNFOBTCVYPN
ZFUTNBMMBOEEFMJDBUF*OUIFµT BOVOOBUVSBMJODIXBJTUXBTFTUBCMJTIFE
BTBOJEFBM.PTUXPNFOXFSFPOMZBCMFUPNFFUUIJTNFBTVSFNFOUCZUJHIUFOJOH
UIFJSDPSTFUT BQSBDUJDFUIBUPGUFODBVTFEIFBEBDIFTBOEGBJOUJOHTQFMMT*UNBZ
IBWF BMTP CFFO B QSJNBSZ DBVTF PG VUFSJOF BOE TQJOBM EJTPSEFST XJEFTQSFBE
BNPOHUIDFOUVSZXPNFO 8PMG

5IF 8FTUFSO GFNJOJOF JEFBM PG UIJT QFSJPE DPOGPSNT UP UIF GSBJM UIJO BOE QBMF
NPEFMPGCFBVUZ*OUIF6OJUFE4UBUFT UIFQSF$JWJM8BSJEFBMXBTBMTPBQBMF GSBJM
BOEXJMMPXZXPNBO'PMMPXJOHUIF$JWJM8BS UIFJEFBMXPNBOXBTNPSFCVYPN
BOE IFBWZ *O UIF MBUF µT B UBMM BUIMFUJDBMMZ TIBQFE GFNBMF ¾HVSF CFDBNF
QPQVMBS $BTI1SV[JOTLZ

5IFFNFSHFODFPGUIFUIJOGFNBMFCPEZBTUIF"NFSJDBOCFBVUZJEFBMQBSBMMFMFE
UIFXPNFOµTTVGGSBHFNPWFNFOU%VSJOH8PSME8BS** XPNFOXFSFFODPVSBHFE
143
UP FOUFS UIF XPSLGPSDF BOE TVCTFRVFOUMZ UIF GBUGFSUJMJUZ MJOL BT CFBVUZ XBT
EJTDBSEFE BOE B NPSF ²OPOSFQSPEVDUJWF ³ QSFQVCFTDFOU GFNBMF CPEZ JEFBM
CFDBNF QPQVMBS *O UIF µT TPDJBM QSFTTVSFT FODPVSBHFE XPNFO UP SFUVSO
UPUIFIPNFBOEQSPEVDFDIJMESFO"TBDPOTFRVFODFUIFWPMVQUVPVTNPEFMPG
CFBVUZ MJOLFEBHBJOUPGFSUJMJUZXBTPODFBHBJOQSPNPUFE 8PMG
'SPNUIF
µTUPUIFQSFTFOU UIJOOFTTIBTDPOUJOVFEUPCFBTTPDJBUFEXJUIBUUSBDUJWFOFTT
TVDDFTT TFMGEJTDJQMJOF BOE TFMGDPOUSPM 5IF QSPNPUJPO PG B UIJOOFS XPNBOµT
CPEZEPFTOPUPOMZPDDVSXJUIZPVOHFSXPNFO JUTQBOTUIFMJGFUJNF XFMMJOUPMBUF
BEVMUIPPE 'FSSBSPFUBM

*O UIF µT XJUI UIF CFHJOOJOHT PG UIF ¾UOFTT NPWFNFOU B NPSF IFBMUIZ
NVTDVMBS BOE¾UJNBHFCFHBOUPFNFSHF4JODFUIBUUJNF 8FTUFSOTPDJFUJFTTVDI
BTUIF6OJUFE4UBUFTCFHBOUPQSPNPUF¾UOFTTBTBNBKPSDPNQPOFOUBTTPDJBUFE
XJUIUIFJEFBMCPEZ
BODY IMAGE
4FMGFTUFFN BOE NPPE DBO JNQSPWF XJUI ²(SFFO &YFSDJTF³ 5IJT JODMVEFT
PVUEPPSBDUJWJUJFTTVDIBT¾TIJOH CJDZDMJOH BOEHBSEFOJOH

0VS CPEJFT OPU POMZ JO¿VFODF PVS IFBMUI UIFZ BMTP TIBQF PVS IBQQJOFTT
5IF CPEZ JT BO JNQPSUBOU TZNCPM SFQSFTFOUJOH B QFSTPOµT JEFOUJUZ )PX XF
GFFM BCPVU PVS CPEJFT JO¿VFODFT PVS PWFSBMM TFMGJNBHF BOE IBT XJEFTQSFBE
JNQMJDBUJPOGPSPVSMJWFT*UJO¿VFODFTPVSXFMMCFJOH SFMBUJPOTIJQT BOEDBSFFS
DIPJDFT5IFXBZPUIFSQFPQMFSFMBUFUPVTJTJO¿VFODFECZXIBUPVSCPEJFTMPPL
MJLF"DDPSEJOHUPUIFGBNPVTQIJMPTPQIFS .JDIFM'PVDBVMU
PVSCPEJFT
BSFDPOTUSVDUFEQSJNBSJMZUISPVHIPVSSFMBUJPOTIJQTXJUIPUIFSTBOEIPXUIFZ
USFBUVT$VMUVSBMWBMVFTBOEOPSNTTFUUIFQBSBNFUFSTPGXIBUJTDPOTJEFSFE
BUUSBDUJWF6OGPSUVOBUFMZ EVFUPBHFJTUWJFXTXFIBWFBMSFBEZEJTDVTTFE UIFTF
QBSBNFUFSTUFOEOPUUPJODMVEFBHJOHCPEJFT
-JLF 5JOB NBOZ PG VT IBWF B EJTDSFQBODZ CFUXFFO IPX XF BDUVBMMZ MPPL BOE
IPXXFUIJOLXFMPPL4FMGEJTDSFQBODZUIFPSZFYQMBJOTUIFJO¿VFODFPGCPEZ
144
CHAPTER SEVEN
JNBHF UP PWFSBMM TFMGJNBHF "DDPSEJOH UP UIJT UIFPSZ QFPQMF EJWJEF UIFJS
JEFBT BCPVU UIFNTFMWFT JOUP CFMJFGT BCPVU ²BDUVBM TFMWFT³ BOE ²JEFBM TFMWFT³
)JHHJOT
1FPQMFEFWFMPQUIFJSPXOQFSDFQUJPOTPGUIFJSTFMGJNBHFTBT
XFMMBTBOJEFBPGIPXUIFZUIJOLPUIFSTQFSDFJWFUIFN IPXEJGGFSFOUUIFTFUXP
JNBHFTBSFBGGFDUTPVSGFFMJOHTBCPVUPVSTFMWFT*UJTDPNNPOMZCFMJFWFEUIBU
PMEFSXPNFOEPOPUIBWFCPEZPSTFMGJNBHFDPODFSOT5IJTJTOPUUSVF'PSPMEFS
XPNFO MJLF5JOB UIFZNBZTUJMMTVGGFSGSPN#PEZ*NBHF%JTTBUJTGBDUJPO #*%

5IFSFJTBDUVBMMZMJUUMFUPOPEJGGFSFODFCFUXFFO#*%JOZPVOHFSBOEPMEFSXPNFO
#FEGPSE+PIOTPO

&WFSZUIJOHXFFBUDPOUBJOTDBMPSJFTBOEFWFSZUIJOHXFEPCVSOTDBMPSJFT
5IJTJODMVEFTTMFFQJOH EJHFTUJOHBOEFYFSDJTF&YUSBDBMPSJFTDBOCFCVSOFE
CZBOZBEEJUJPOBMQIZTJDBMBDUJWJUZXFQFSGPSNEVSJOHUIFEBZ 8FC.%

#FJOHPWFSXFJHIUJOUIF6OJUFE4UBUFTJTBMTPBTTPDJBUFEXJUITPDJBMDMBTT0WFS
PG MPXFS DMBTT XPNFO BSF IFBWZ UP UIF QPJOU PG CFJOH DPOTJEFSFE PCFTF
DPNQBSFEUPPOMZPGNJEEMFBOEVQQFSDMBTTXPNFO
5IFBDUVBMQIZTJDBMDIBOHFTUIBUPDDVSJOBHJOHDBOBGGFDUCPEZJNBHF5IJT
JODMVEFTUIFJODSFBTFJOGBUBOEUIFEFDSFBTFJONVTDMFNBTT
THE AGING BODY
"TXPNFOBHF UIFJSCPEJFTNBZCFTFFOBTBTZNCPM
PG EFDBZ BOE NPSUBMJUZ 4PDJBM DPNQBSJTPO DBO BMTP
MFBE UP B EJNJOJTIFE TFOTF PG UIF QIZTJDBM BOE
QTZDIPMPHJDBM TFMG 0MEFS XPNFO UFOE UP CF NPSF J4U
DPODFSOFE XJUI UIFJS CPEZ BOE CPEZ TIBQF UIBO
NFO 'FSSBSP FU BM
5IFSF JT TUJMM B ²EPVCMF
TUBOEBSE³ PG BHJOH 8PNFO BSF TFFO BT ²PME³ BU BO
FBSMJFS BHF UIBO NFO BOE UIFSF JT NPSF FNQIBTJT
QMBDFEPOXPNFOXJUISFHBSEUP²ZPVUIBOECFBVUZ³
145
-VDLJMZGPS5JOB TIFIBEBXBLFVQDBMMBOETIFXBTBCMFUPNBLFDIBOHFTCFGPSF
TIFIBEBOZTFSJPVTOFHBUJWFIFBMUIDPOTFRVFODFT
'BDUPSTUIBUNBLFVTGFFMHPPEBCPVUPVSCPEJFT
+ 3FHVMBSQIZTJDBMBDUJWJUZJTUIFLFZUPTVDDFTTGVMBHJOH
+ &YFSDJTFQSPNPUFTBIFBMUIJFSMBUFSMJGF
+ &YFSDJTFQSFWFOUTEFQSFTTJPOBOEBJETJOTUSFTTNBOBHFNFOU
+ &YFSDJTFQSFWFOUTJMMOFTTBOEDISPOJDEJTFBTFT
+ " QPTJUJWF SFMBUJPOTIJQ FYJTUT CFUXFFO SFHVMBS QIZTJDBM BDUJWJUZ BOE
IBQQJOFTT
6OGPSUVOBUFMZ SFHBSEMFTT PG BHF XPNFO MJLF 5JOB BOE PUIFST NVTU OFHPUJBUF
UIFJS JEFOUJUJFT UISPVHI UIFJS BQQFBSBODF %BWJT
8JUI UIF QSPNPUJPO PG
UIFBXBSFOFTTPGUIFJNQPSUBODFPGSFHVMBSFYFSDJTF UIF¾UOFTTNPWFNFOUDBO
CF WJFXFE BT B QPTJUJWF GPSDF JO UIF XPSME UPEBZ *ODSFBTJOHMZ OFJHICPSIPPET
BOEDPNNVOJUJFTBSFQSPWJEJOHQFPQMFXJUIBTBGFQMBDFUPXBML KPH BOECJLF
NBLJOHJUFBTJFSUPTUBZ¾UBOEIFBMUIZ5IFSFBSFNBOZTVHHFTUJPOTSFHBSEJOHUIF
BQQSPQSJBUFBNPVOUPGFYFSDJTF CVUUIFNPTUJNQPSUBOUUIJOHJTUPLFFQNPWJOH
°UPHBSEFO XBML CJLF XBMLVQBOEEPXOTUBJST DMFBOUIFIPVTF PSXIBUFWFS
XPSLT&WFSZPOFIBTEJGGFSFOUQSFGFSFODFT
HOW TINA DID IT
5JOBJTOPMPOHFS²ZPVOH ³CVUTIFDBOCF¾U IFBMUIZ BOEBUUSBDUJWF4IFTPPO

TUBSUFEUPXBUDIXIBUTIFFBUTBOEFYFSDJTFSFHVMBSMZ4IFTUBSUFEXBMLJOHUXP
NJMFT BCPVU NJOVUFT FWFSZ NPSOJOH PO UIF CPBSEXBML 8JUIJO XFFLT TIF
OPUPOMZGFMUCFUUFSCVUXBMLJOHBMTPJNQBDUFEIFSNFOUBMIFBMUIBOEXFMMCFJOH
JNQSPWJOH IFS NPPE BOE DPQJOH XJUI BOE EFDSFBTJOH TUSFTT &EXBSET

#FDPNJOHBCTPSCFEJOBOFYFSDJTFSPVUJOFDBOBMTPSFEVDFTFMGDPOTDJPVTGFFMJOHT
(SFFOFMFBG
5JOBIBEGPSHPUUFOUIBUIBQQJOFTTJTTPNFUIJOHXFPGUFOIBWF
UPXPSLUPXBSEPVSTFMWFT
146
CHAPTER SEVEN
BV
A HEALTHIER DIET
5JOBEFDJEFEUPDVUEPXOPONFBUDPOTVNQUJPO TIFBUFTNBMMFSQJFDFTPGDIJDLFO
BOEBUFNPSF¾TIJOTUFBEPGSFENFBU

+ 4IFBUFPBUNFBMPSBQPBDIFEFHHPOUPBTUGPSCSFBLGBTU
+ 4IFUSJFEUPBMXBZTFBUWFHFUBCMFTPVQPSBTBMBEGVMMPGWFHHJFTXJUI
MJHIUESFTTJOHGPSMVODI
+ 4IFBUFPOFBQQMFPSQFBSFBDIEBZ
+ 4IF GPDVTFT PO FBUJOH NPSF XIPMF HSBJOT CFBOT WFHFUBCMFT BOE
GSVJUT
+ 4IFDVUEPXOPOEBJSZGBU
+ 4IFNJOJNJ[FEUIFOVNCFSPGDBSCPIZESBUFTTIFBUF
+ 4IFTUPQQFEFBUJOHJOGSPOUPGUIFUFMFWJTJPOXIJMFTIFBUFTIFQBJE
BUUFOUJPOUPIFSGPPEBOEBUFTMPXMZ
+ 4IFDIBOHFEUIFXBZTIFDPPLFEGPPE DVUUJOHEPXOPOGSJFEGPPET
WOMEN OVER THE AGE OF 60
0MEFSXPNFOSFQPSUUIBUUIFZTUSVHHMFXJUICPEZEJTTBUJTGBDUJPO3FTFBSDIIBT
TIPXO UIBU XPNFO PWFS UFOE UP GFFM BT EJTTBUJT¾FE BT XPNFO VOEFS
5IFTFXPNFONBZOPUEFWFMPQFBUJOHEJTPSEFSTBTBSFTVMUCVUUIFZBSFBUSJTLGPS
EFWFMPQJOHOFHBUJWFIFBMUIDPOTFRVFODFJODMVEJOHEJBCFUFT IFBSUEJTFBTF IJHI
CMPPEQSFTTVSF CPOFBOENVTDMFMPTT LJEOFZGBJMVSFBOEEFBUI
147
TIPS FOR AGING WOMEN
+ $IPPTFIFBMUIZFBUJOH
+ 3FGFSUPGPPEQZSBNJE IUUQGZDTJGBTV¿FEVQZSBNJE

+ 4FFBMJDFOTFEOVUSJUJPOJTU

1EMRXEMR'SRXEGX[MXL=SYV(SGXSVJSV8MREXLMW[EWXLI[EOIYTGEPP
+ %VF UP QPUFOUJBM IFBMUI DPODFSOT XIFO BHJOH ZPV TIPVME SFNBJO JO
DPOUBDUXJUIZPVSQIZTJDJBO
;EXGL3YXJSV;EVRMRK7MKRW
+ %FQSFTTJPO
+ "OYJFUZ
+ (SJFG
+ 6OIBQQJOFTT
+ -POFMJOFTTBOEJTPMBUJPO
+ -PXTFMGFTUFFN #PEZ*NBHFBOE"HJOH-FBSOJOHUP-PWFUIF$IBOHFT
JO-PWFBUIUUQXXXHSBOEUJNFTDPNCPEZJNBHFIUNM
"GUFSPOFNPOUIPGXBMLJOHUIFCPBSEXBML¾WFNPSOJOHTBXFFL 5JOBEFDJEFETIF
XBTSFBEZUPEPNPSF4IFKPJOFEUIFMPDBM8.$"BOEQBSUJDJQBUFEJOFYFSDJTF
DMBTTFTUIBUUIFZPGGFSFE5JOBXBTTVDDFTTGVMJOSFWFSTJOHIFSEJBCFUFT'PSNBOZ
QFPQMFMJLF5JOB DIBOHJOHPOFµTEJFUBOEFYFSDJTJOHSFHVMBSMZJTBTFGGFDUJWFBT
NFEJDBUJPO
CONCLUSION
"MUIPVHI DPOUFNQPSBSZ DVMUVSF IBT JO NBOZ XBZT BTTPDJBUFE BHF XJUI B MPTT
PG BUUSBDUJWFOFTT QPPS IFBMUI BOE TFEFOUBSZ MJGFTUZMF B TJHOJ¾DBOU OVNCFS PG
PMEFSXPNFOBOENFOBSFNBJOUBJOJOHPSHBJOJOHIFBMUIBOE¾UOFTT(PPEIFBMUI
QVTIFTUIFBXBSFOFTTPGQIZTJDBMBHJOHVQXBSE0OUIFPUIFSIBOE QPPSQIZTJDBM
148
CHAPTER SEVEN
¾UOFTTDBONBLFPMEFSBEVMUTGFFM²PMEFS³BOEBQQFBS
²PMEFS³UPPUIFST"TUIFQSPQPSUJPOPGWJHPSPVTPMEFS
QFPQMF JODSFBTFT BOE UIF #BCZ #PPNFS HFOFSBUJPO
SFBDIFT NJEEMF BHF JU JT MJLFMZ UIBU UIF USBEJUJPOBMMZ
OFHBUJWFTUFSFPUZQFTPGBOPMEFSQFSTPOXJMMDPOUJOVF
UPVOEFSHPNVDIOFFEFEDIBOHFT
*OUIFTUDFOUVSZ XFLOPXUIBUUIFSFJTBSFMBUJPOTIJQ
CFUXFFO IFBMUI IFBMUIZ MJWJOH BOE IBQQJOFTT BOE
XFMMCFJOH JO MBUFS MJGF 3FHVMBS FYFSDJTF QSFWFOUT BV
EJTFBTF EFDSFBTFT UIF SJTL PG GBMMJOH BOE JOKVSZ [X
JNQSPWFTTMFFQ JODSFBTFTUIFTFYESJWF BOEFOIBODFT
PWFSBMM NPPE %FTQJUF BMM PG UIFTF CFOF¾UT NBOZ
PMEFS NFO BOE XPNFO EP OPU FYFSDJTF SFHVMBSMZ 8F
DPODMVEFUIJTDIBQUFSXJUI3FTOJDLµT
IFMQGVM
TUFQTUPCFHJOOJOHBSFHVMBSQSPHSBN
&EVDBUJPO BOE BXBSFOFTT PG UIF JNQPSUBODF

PGFYFSDJTF
&YFSDJTFQSFTDSFFOJOH TFFZPVSEPDUPS
4FUSFBTPOBCMFHPBMTGPSZPVSTFMG
&YQPTVSFUPFYFSDJTF XBUDIXIBUPUIFSTBSFEPJOH XIBUQSPHSBNTBSF
PVUUIFSF
.BLJOHVTFPGSPMFNPEFMT XBUDIXIBUPUIFSTBSFEPJOH
&ODPVSBHFZPVSTFMGBOEPUIFST
(JWFZPVSTFMGSFXBSET CVZBHJGU UBLFBUSJQ
149
REFERENCES

+ #BOOFS -8
"NFSJDBO#FBVUZ TU&E
/FX:PSL /:3BOEPN)PVTF *OD
+ #FEGPSE +- +PIOTPO $
4PDJFUBMJO¿VFODFTPOCPEZJNBHFEJTTBUJTGBDUJPOJO
ZPVOHFSBOEPMEFSXPNFO+PVSOBMPG8PNFO"HJOH

+ $BTI 5' 1SV[JOTLZ 5 &ET

#PEZJNBHF%FWFMPQNFOU EFWJBODF BOE
DIBOHF/FX:PSL(VJMGPSE1SFTT
+ %BWJT ,
'SPNPCKFDUJ¾FECPEZUPFNCPEJFETVCKFDU"CJPHSBQIJDBMBQQSPBDI
UPDPTNFUJDTVSHFSZ*O48JMLJOTPO &E
'FNJOJTUTPDJBMQTZDIPMPHJFT*OUFSOBUJPOBM
QFSTQFDUJWFT QQ
#VDLJOHIBN0QFO6OJWFSTJUZ1SFTT
+ &EXBSET 4
1IZTJDBMFYFSDJTFBOEQTZDIPMPHJDBMXFMMCFJOH4PVUI"GSJDBO+PVSOBM
PG1TZDIPMPHZ
+ 'FSSBSP ' .VFIMFOLBNQ ++ 1BJOUOFS " 8BTTPO , )BHFS 5 )PWFSTPO '

"HJOH CPEZJNBHF BOECPEZTIBQF+PVSOBMPG(FOFSBM1TZDIPMPHZ

+ 'PVDBVMU .
5IFTVCKFDUBOEQPXFS*O)%SFGVTT13BCJOPX &ET
.JDIFM
'PVDBVMU#FZPOETUSVDUVSBMJTNBOEIFSNFOFVUJDT$IJDBHP *-$IJDBHP6OJWFSTJUZ1SFTT
+ (SFFOMFBG $
4FMGPCKFDUJ¾DBUJPOBNPOHQIZTJDBMMZBDUJWFXPNFO4FY3PMFT

+ )BNJMUPO&
#PEZJNBHFBOEBHJOH-FBSOJOHUPMPWF3FUSJFWFEGSPNIUUQXXX
HSBOEUJNFTDPNCPEZJNBHFIUNM
+ )JHHJOT &5
4FMGEJTDSFQBODZ"UIFPSZSFMBUJOHTFMGBOEBGGFDU1TZDIPMPHJDBM
3FWJFX
+ )PNBO ,+ #PZBU[JT $+
#PEZJNBHFJOPMEFSBEVMUT-JOLTXJUISFMJHJPOBOE
HFOEFS+PVSOBMPG"EVMU%FWFMPQNFOU

+ 3FTOJDL #
1SFTDSJCJOHBOFYFSDJTFQSPHSBNBOENPUJWBUJPOPMEFSBEVMUTUP
DPNQMZ&EVDBUJPOBM(FSPOUPMPHZ

+ &YFSDJTFBOEBHJOH$BOZPVXBMLBXBZGSPNGBUIFSUJNF
XXXIFBMUIIBSWBSE
FEV3FUSJFWFE4FQUFNCFS
+ &YFSDJTFBOEXFJHIUMPTT
XXXXFCNEDPN3FUSJFWFE+VMZ
+ 8FJHIUBOE%JBCFUFT
IUUQLJETIFBMUIPSHQBSFOUEJBCFUFT@DFOUFSEJBCFUFT@
CBTJDTXFJHIU@EJBCFUFTIUNM3FUSJFWFE/PWFNCFS
+ .Z1ZSBNJE
IUUQGZDTJGBTV¿FEVQZSBNJE3FUSJFWFE/PWFNCFS
150
CHAPTER SEVEN
151
L
CHAPTER EIGHT
An Active and Happy Retirement
CHAPTER EIGHT
An Active and Happy Retirement
THE CASE OF WILLIAM AND SARA
#JMM BOE 4BSB IBWF CFFO NBSSJFE GPS BMNPTU ZFBST 5IFZ HFU BMPOH XFMM BOE
FOKPZNBOZPGUIFTBNFUIJOHT5IFZCPUIMPWFUPCJLF XBML USBWFM BOESFBE#JMM
IBTCFFOXPSLJOHBTBOJOGPSNBUJPOUFDIOPMPHZQFSTPOBUBMPDBMDPMMFHFBOE4BSB
JT BO FMFNFOUBSZ TDIPPM UFBDIFS 5IFZ IBWF POF HSPXO EBVHIUFS #JMM BOE 4BSB
IBWFCPUICFFOBDUJWFUIFJSFOUJSFMJWFT#JMMHSFXVQJO$PMPSBEPXIFSFIFTLJFE
BMMXJOUFSMPOHBOEIJLFEBOECJLFEJOUIFTVNNFST4BSBHSFXVQJOVQTUBUF/FX
:PSL XIFSFTIFQVSTVFETJNJMBSUZQFTPGBDUJWJUJFT5IFZNFUEVSJOHBCJLJOHUPVS
JOUIFTPVUIPG'SBODF
/PXCPUIJOUIFJSJONJET UIFZGFFMUIBUUIFZBSFSFBEZUPSFUJSF5IFZXBOUUP
TQFOENPSFUJNFUSBWFMMJOH#JMMXBOUTUPDPOTVMUPOBQBSUUJNFCBTJT BOE4BSB
XPSLTQBSUUJNFBTBO&OHMJTIUVUPS5IFZGFFMUIBUUIJTQBSUUJNFXPSL UIFJSBDUJWF
MJGFTUZMF BOE UIFJS WBSJPVT JOUFSFTUT XJMM LFFQ UIFN
CVTZBOEIBQQZ5IFZIBWFSFBEUIBUJOPSEFSUPIBWF
B IBQQZ BOE ²TVDDFTTGVM³ SFUJSFNFOU JU JT JNQPSUBOU
UP QMBO BIFBE 8IJMF #JMM BOE 4BSB EP OPU IBWF B MPU
PGNPOFZ XJUI4PDJBM4FDVSJUZJODPNF UIFZGFFMUIBU
UIFZ IBWF FOPVHI UP HFU CZ BOE EP UIF UIJOHT UIFZ
XBOUUPEP
5IF POF DPODFSO UIFZ IBWF BU UIJT UJNF JT UIBU 4BSB
IBT TFSJPVT BSUISJUJT XIJDI ¿BSFT VQ BU UJNFT BOE
LFFQTIFSGSPNEPJOHUIFUIJOHTTIFXBOUTBOEOFFET
UPEP0WFSUIFZFBST TIFIBTMFBSOFEUPNBOBHFUIF
TZNQUPNT PG BSUISJUJT CVU JU JT TUJMM B TUSVHHMF BOE
TPNFUIJOHUIBUDBVTFTIFSBOYJFUZBOEEJTUSFTT4IF
IPQFT UIBU IFS EJTFBTF TUBZT NBOBHFBCMF BOE UIBU TIF BOE #JMM XJMM CF BCMF UP
FOKPZUIFJSSFUJSFNFOUZFBST
154
CHAPTER EIGHT
AN ACTIVE AND HAPPY RETIREMENT
'P
RETIREMENT IN THE 21ST CENTURY
3FUJSFNFOUJTBOJNQPSUBOUMBUFSMJGFUSBOTJUJPO%VSJOHSFUJSFNFOU NFOBOEXPNFO
MJLF#JMMBOE4BSBBSF¾OBMMZGSFFUPTQFOEUIFJSUJNFBTUIFZXJTI5PSFMBY FOHBHFJO
DSFBUJWFQVSTVJUT FYFSDJTF USBWFM BOEEPUIPTFUIJOHTUIBUUIFZBMXBZTXBOUFEUPEP
3FUJSFNFOUJOUIFTUDFOUVSZNFBOTTPNFUIJOHWFSZEJGGFSFOUGSPNXIBUJUEJEXIFO
UIFOPUJPOPGSFUJSJOHXBT¾STUBQPTTJCJMJUZBMNPTUPOFIVOESFEZFBSTBHP"UUIBUUJNF
NFOBOEXPNFO²SFUJSFE³JOPSEFSUPSFMBYGSPNIBSEQIZTJDBMMBCPS5IFTUFSFPUZQF
PGSFUJSFNFOUXBTPOFPGTJUUJOHJOBSPDLJOHDIBJSPOBQPSDIBOEPCTFSWJOHUIFXPSME
HPCZ.PEFSOJ[BUJPO HMPCBMJ[BUJPO BOEJOEVTUSJBMJ[BUJPOIBWFDIBOHFEUIFGBDFPG
SFUJSFNFOUJOUIF6OJUFE4UBUFTBOEPUIFSQBSUTPGUIFXPSME1FPQMFBSFOPXSFUJSJOH
CPUIFBSMJFSUIBOFWFSCFGPSFBOEMBUFSUIBOQSFWJPVTEFDBEFT
"NFSJDBODPSQPSBUJPOTIBWFEPXOTJ[FEBOEPVUTPVSDFEKPCTBTBXBZPGDVUUJOH
DPTUT BOE JODSFBTJOH QSP¾UT 5IFZ IBWF MBJEPGG NJMMJPOT PG NFO BOE XPNFO
.BOZ PG UIFTF XPSLFST IBWF EFDJEFE UIBU JOTUFBE PG TFFLJOH OFX FNQMPZNFOU
UIFZ XPVME SFUJSF FBSMZ 0UIFS XPSLFST IBWF TFFO UIFJS SFUJSFNFOU QMBOT BOE
XIBUGPSUIFNXBTMPOHBOUJDJQBUFEUJNFTPGMJGF EJTJOUFHSBUF5IJTUJNFXJMMOPX
NFBO NBOZ NPSF ZFBST PG GVMM BOE QBSUUJNF XPSL 4PNF PG UIFTF MBZPGGT BSF
VOGPSUVOBUFMZBSFTVMUPGBHFCJBTFT"TXFIBWFNFOUJPOFEJOFBSMJFSDIBQUFST
BHFJTN JT VOGPSUVOBUFMZ BMJWF BOE XFMM 4UBUJTUJDT JOEJDBUF UIBU PMEFS XPSLFST
BSF NPSF MJLFMZ UP MPTF UIFJS KPCT UIFZ BMTP IBWF NPSF EJG¾DVMUZ ¾OEJOH OFX
FNQMPZNFOU"MUIPVHIUIF"HF%JTDSJNJOBUJPO"DUPGNBEFJUJMMFHBMUPVTF
155
BHFBTBIJSJOHPS¾SJOHDSJUFSJB BHFEJTDSJNJOBUJPOJTTUJMMXJEFTQSFBE "UDIMFZ

#BSVTDIJ
'PSDFESFUJSFNFOUPGPMEFSBEVMUTBTBSFTVMUPGBHFJTNDBODBVTF
B MPTT PG XFMMCFJOH EVF UP UIF SFNPWBM GSPN UIFJS TPDJFUBM SPMF BOE EFDSFBTFE
JOWPMWFNFOUJOUIFTPDJBMSFBMN 8IJUCPVSOF

RETIREMENT IS STILL A RELATIVELY NEW CONCEPT
+ 6OUJMUIFMBTUDFOUVSZ SFUJSFNFOUXBTTPNFUIJOHBWBJMBCMFPOMZGPSUIF
WFSZSJDI&WFSZPOFFMTFIBEUPXPSLBTMPOHBTUIFZDPVME5IFSFXBT
HFOFSBMMZOPJODPNFBWBJMBCMFBGUFSSFUJSFNFOUGPSNPTUQFPQMF
+ *O UIF BWFSBHF QFSTPO XIP SFUJSFE TQFOU POMZ ZFBST JO
SFUJSFNFOU#Z UIFUZQJDBMQFSTPOXIPSFUJSFEBUXPVMETQFOE
BCPVUZFBSTJOSFUJSFNFOU
*O UIF 6OJUFE 4UBUFT POF RVBSUFS PG XPSLFST CFUXFFO UIF BHFT PG UP
DPOUJOVF UP QBSUJDJQBUF JO UIF XPSLGPSDF BGUFS SFUJSFNFOU "MUTDIVMFS
*O
UIF"HF%JTDSJNJOBUJPOJO&NQMPZNFOU"DUCBOOFENBOEBUPSZSFUJSFNFOU
QSJPSUPBHFGPSNPTUPDDVQBUJPOT%FTQJUFUIJTBDU UIF6OJUFE4UBUFTBOEUIF
PUIFSUFDIOPMPHJDBMMZBEWBODFETPDJFUJFT TVDIBT(FSNBOZ +BQBO BOE4XFEFO
IBWFFYQFSJFODFEBESPQJOSFUJSFNFOUBHF "UDIMFZ#BSVTDIJ
"CPVUPOF
UIJSEPGXPNFOBOEPOFGPVSUIPGNFOBMTPIBWFDPODFSOTBCPVUIBWJOHUPXPSL
MPOHFSUIBOUIFZIBEBOUJDJQBUFE.BOZPMEFSNFOBOEXPNFO MJLF#JMMBOE4BSB
BSFDIPPTJOHUPXPSLQBSUUJNF5IFZ¾OEUIBUUIJTJTBOBUUSBDUJWFBMUFSOBUJWFUP
UIFEFNBOETPGGVMMUJNFXPSL1BSUUJNFXPSLDBOIFMQUIFNTUBZFOHBHFEBOE
TUJNVMBUFEUIFZGFFMUIBUUIFZBSFDPOUJOVJOHUPNBLFBDPOUSJCVUJPO BOEUIFZ
IBWFTPNFBEEFEJODPNFUPIFMQXJUIUIFJODSFBTJOHDPTUPGMJWJOHFYQFOTFT
"MUIPVHIUIFSFJTBSFMBUJPOTIJQCFUXFFOSFUJSFNFOUBOEBHF SFUJSFNFOUJTDFSUBJOMZ
OPUTZOPOZNPVTXJUIPMEBHFJOTUFBESFUJSFNFOUSFGFSTUPBOPDDVQBUJPOBMTIJGU
0DDVQBUJPOBM TIJGUT NBZ UBLF QMBDF JO MBUFS MJGF CVU UIFZ DBO PDDVS UISPVHIPVU
BEVMUIPPE3FUJSFNFOUJTBTPDJBMMZBDDFQUBCMFXBZUPMFBWFUIFXPSLQMBDF5IF
IJTUPSZPGUIF6OJUFE4UBUFTJTCBTFEPOUIFIJTUPSZPGB²1SPUFTUBOU8PSL&UIJD³
XIFSFUIFWBMVFPGBEBZ BXFFL PSBMJGFJTFWBMVBUFECZIPXNVDIXPSLHFUT
156
CHAPTER EIGHT
BDDPNQMJTIFE5IJTWBMVFBMTPHPFTBMPOHXJUIQMBDJOHBQFSTPOµTTFMGXPSUIPO
IPXJOEVTUSJPVT EJTDJQMJOFE BOEIBSEXPSLJOHUIFZBSF
"SPVOE UIF XPSME FMEFST XPSL VOUJM UIFZ BSF OP MPOHFS BCMF "U UIBU QPJOU
XIFOUIFZDBOOPMPOHFSXPSL UIFZBSFDBSFEGPSCZZPVOHFSGBNJMZNFNCFST
5IF NPEFSO OPUJPO PG SFUJSFNFOU JO UIF 6OJUFE 4UBUFT PSJHJOBUFE JO 5IF
HPWFSONFOUCFHBOUPPGGFS4PDJBM4FDVSJUZCFOF¾UT NBLJOHJUQPTTJCMFGPSPMEFS
"NFSJDBOTUP²SFUJSF³GSPNGVMMUJNFFNQMPZNFOU5IF6OJUFE4UBUFTXBTOPUUIF
¾STU8FTUFSODPVOUSZUPJOUSPEVDFCFOF¾UTGPSPMEFSBEVMUT$PVOUSJFTJO8FTUFSO
&VSPQFQSPWJEFDPNQSFIFOTJWFQSPHSBNTGPSSFUJSFENFOBOEXPNFO
(FSNBOZ GPS FYBNQMF IBT MPOH QSPWJEFE B NPSF DPNQSFIFOTJWF TPDJBM TFSWJDF
QSPHSBN GPS PMEFS (FSNBOT 'PS FYBNQMF MPOHUFSN DBSF JOTVSBODF DPWFSBHF JT
BWBJMBCMF GPS UIPTF XJUI DISPOJD EJTFBTFT 5IJT DPWFSBHF JODMVEFT HPWFSONFOU
TVCTJEJFTGPSDBSFJOBSFUJSFNFOUDPNNVOJUZPSBUIPNF5IF(FSNBOTZTUFNJTCBTFE
POBIJTUPSZPGQBUFSOBMJTNEBUJOHCBDLUPUIFµTBOEUPUIFTPDJBMQPMJDJFTPGPME
JNQFSJBM(FSNBOZ*OUIFMBUFUIDFOUVSZ (FSNBOZXBTUIF¾STUDPVOUSZUPJOUSPEVDF
BTZTUFNPGVOJWFSTBMIFBMUIJOTVSBODFBOEPMEBHFQFOTJPOT $PDLFSIBN

" IVNBOJUBSJBO TPDJFUZ SFTUT PO UIF BTTVNQUJPO UIBU UIF HBJOGVMMZ FNQMPZFE
TVQQPSUUIPTFXIPBSFVOBCMFUPXPSL BMUIPVHIUIFFDPOPNJDTUSFTTPGQSPWJEJOH
BTVTUBJOBCMFJODPNFBOEIFBMUIDBSFUPBOFWFSJODSFBTJOHPMEFSBEVMUQPQVMBUJPO
JTBDPODFSOJO8FTUFSOTPDJFUJFT"TBDPOTFRVFODF DFSUBJODIBOHFTBSFCFJOH
JNQMFNFOUFE'PSFYBNQMF JO UIFBHFFMJHJCJMJUZJOUIF6OJUFE4UBUFTGPSGVMM
SFUJSFNFOUCFOF¾UTCFHBOUPJODSFBTFGSPNUP(JWFOUIBUUIFBWFSBHFMJGF
FYQFDUBODZJOUIF6OJUFE4UBUFTJT UIJTBMMPXFEGPS4PDJBM4FDVSJUZQBZNFOUT
UPCFNBEFGPSBQQSPYJNBUFMZZFBST
5FDIOPMPHJDBMMZBEWBODFETPDJFUJFT TVDIBTUIF6OJUFE4UBUFTBOE(FSNBOZ GBDF

POFPGUIFTUFFQFTUEFDMJOFTJOCJSUISBUFT1SFTFOUGFSUJMJUZSBUFTJOUIF64TUBOE
BUGPSUIFBWFSBHFOVNCFSPGDIJMESFOCPSOQFSXPNBOJOUIF&VSPQFBO6OJPO
UIFZBSFBUDIJMESFOCPSOGPSFBDIXPNBO 5BINBTFC.D$POBUIB7PMLXFJO
5BINBTFC .D$POBUIB 7PMLXFJO$BQMBO
*O (FSNBOZ SBUFT BSF
FWFOMPXFS#ZUIFZFBS UIFSFBSFFYQFDUFEUPCFQFPQMFPWFSUIFBHF
PG GPS FWFSZ QFPQMF CFUXFFO UIF BHFT PG UP 0OF BOTXFS UP UIJT
157
EFNPHSBQIJDBHFUSFOEJTUPFODPVSBHFPMEFSNFOBOEXPNFOUPCFBT¾UBOE
IFBMUIZBTQPTTJCMFJOPSEFSUP¾HIUPGGDISPOJDDPOEJUJPOTBTMPOHBTQPTTJCMF
THE SOCIAL CONSTRUCTION OF RETIREMENT
4UFSFPUZQFTPGSFUJSFNFOUBSFCBTFEPOUIFWJFXUIBU²UIFHPMEFOZFBST³BSFB
MPOHBXBJUFE BOE IBSEFBSOFE UJNF PG SFTU BOE SFMBYBUJPO 'PS NJMMJPOT PG NFO
BOE XPNFO MJLF #JMM BOE 4BSB SFUJSFNFOU EPFT QSPWJEF GSFFEPN UP FOHBHF JO
BDUJWJUJFTUIBUIBWFCFFOQVUPOIPME*UQSPWJEFTUJNFUPUSBWFM FYFSDJTF TQFOE
UJNFXJUIGBNJMJFT BOEUBLFPOQBSUUJNFXPSL3FUJSFNFOU QSPWJEJOHUIBUQFPQMF
BSFIFBMUIZ BMMPXTUIFNUP¾OBMMZQVSTVFUIFJSESFBNT 3PFTFOLPFUUFS(BSSJT

#FJOHIFBMUIZBOE¾UBSFUXPDPNQPOFOUTFTTFOUJBMGPSBIBQQZSFUJSFNFOU
5JQTGPS)BQQZ3FUJSFNFOU
+ *MRHETYVTSWICZMPPLJOHGPSXIBUZPVDBOEPSFHVMBSMZUPCSJOHKPZBOE
TUSVDUVSFUPZPVSMJGF5IJTDBOJODMVEFUSBWFM IPCCJFTPSBOFXDBSFFS
+ /IIT]SYVQMRHWLEVT8FBSFMJGFMPOHMFBSOFSTBOEOFFEJOUFMMFDUVBM
TUJNVMBUJPO GPVOE BU XPSL MFBSOJOH B GPSFJHO MBOHVBHF QMBZJOH B
NVTJDBMJOTUSVNFOU PSCZKPJOJOHBDMVC
+ :SPYRXIIV*OWPMWFNFOUJOZPVSDPNNVOJUZJTBXBZUPHJWFCBDLBOE
GVM¾MMZPVSQFSTPOBMOFFET
+ (IZIPST ERH QEMRXEMR JVMIRHWLMTW 5IBU JODMVEFT TPDJBM OFUXPSL
JODMVEJOHGBNJMZ GSJFOETBOESFMJHJPVTPSHBOJ[BUJPO
+ 7LEVI(VIEQW[MXLPSZIHSRIW TVDIBTBTQPVTFPSGSJFOE*UDBOBEE
UPQPTJUJWFFYQFSJFODFT
+ 8V]TEVXMEPVIXMVIQIRX5IJTJTBQMVTGPSUIPTFXIPXPVMEMJLFUPLFFQ
CVTZPSXBOUUPFBSOFYUSBNPOFZ
+ 7XE]TSWMXMZI5IFMJGFDIBOHFTBGUFSSFUJSFNFOUDBOCFDIBMMFOHJOH CVU
CZLFFQJOHZPVSTQJSJUTVQ UIFUSBOTJUJPODBOCFFBTJFS
+ 6IQEMRLIEPXL]*UJTJNQPSUBOUUPFBUXFMM NBJOUBJOBIFBMUIZXFJHIU
BOETUBZBDUJWF
IUUQTFOJPSMJWJOHBCPVUDPNPESFUJSFNFOUBSFUJSFNFOU@MJWJIUN Q
158
CHAPTER EIGHT
HEALTH AND RETIREMENT
5IFSF JT B XJEFTQSFBE NZUI UIBU SFUJSFNFOU MFBET UP CBE IFBMUI 4PNF QFPQMF
EPSFUJSFCFDBVTFUIFZIBWFIFBMUIDPODFSOTIPXFWFS NBOZQFPQMFFYQFSJFODF
JNQSPWFE IFBMUI BT B SFTVMU PG SFUJSFNFOU 5IFZ IBWF MFTT TUSFTT JO UIFJS MJWFT
NPSFUJNFUPSFMBY BOENPSFUJNFUPFYFSDJTF5IFZNBZFYQFSJFODFMFTTBOYJFUZ
5IFSF BSF PG DPVSTF GBDUPST BTTPDJBUFE XJUI SFUJSFNFOU UIBU JO¿VFODF IFBMUI
BOEIBQQJOFTT*GPOFJTGPSDFEUPSFUJSFFJUIFSGPSQFSTPOBMSFBTPOT MBJEPGG PS
FODPVSBHFEUPSFUJSFCZPOF´TFNQMPZFS SFUJSFNFOUNBZOPUCFBIBQQZUJNF BU
MFBTUVOUJMPOFIBTBEKVTUFE)PXFWFS JGSFUJSFNFOUJTQMBOOFEBOECZDIPJDF JUJT
HFOFSBMMZBUJNFPGFOKPZNFOUBOEGVM¾MMNFOU*ONBOZDBTFT MJLFUIFDBTFPG#JMM
BOE4BSB SFUJSFENFOBOEXPNFODIPPTFUPXPSLPOBQBSUUJNFCBTJT"QFSTPO
IBTBIJHIEFHSFFPGSFUJSFNFOUTFMGFG¾DBDZ 8IJUCPVSOF
JGUIFZCFMJFWF
UIFNTFMWFTUPCFBOBDUJWFBHFOUJODPOTUSVDUJOHUIFJSPXOSFUJSFNFOU BOEUIFZ
BSFNPSFMJLFMZUP¾OESFUJSFNFOUUPCFBUJNFPGTBUJTGBDUJPO
4PDJBM4DJFOUJTUTIBWFTVHHFTUFETFWFSBMQIBTFTPGSFUJSFNFOUBEKVTUNFOU
8LI 4VIVIXMVIQIRX TLEWI ° JOWPMWFT GBOUBTJ[JOH BCPVU BMM UIBU POF
XPVMEEP
8LI,SRI]QSSRTLEWI°FVQIPSJBUIBUDPNFTXJUIOFXGPVOEGSFFEPN
8LI (MWIRGLERXQIRX TLEWI ° GBOUBTZ CFDPNFT SFBMJUZ BOE JT OPU BT
FYDJUJOHBTPOFIBEIPQFE
8LI 6ISVMIRXEXMSR TLEWI ° B SFBMJTUJD WJFX PG SFUJSFNFOU CFHJOT UP
EFWFMPQ
8LI 7XEFMPMX] TLEWI ° SPVUJOF BOE TUBCJMJUZ TFU JO TFMGBXBSFOFTT PG
SFBMJTUJDOFFETBOEXJTIFT
0OF PG UIF CJHHFTU DPNQPOFOUT PG B TVDDFTTGVM BEKVTUNFOU UP SFUJSFNFOU JT
IFBMUI"TXFIBWFTUBUFESFQFBUFEMZUISPVHIPVUUIJTCPPL QIZTJDBMBOETPDJBM
BDUJWJUZ EJFU BOE TUSFTT NBOBHFNFOU BSF JNQPSUBOU XBZT PG QSPNPUJOH IFBMUI
BOEIBQQJOFTTJOMBUFSMJGF5IFQIZTJDBMFOWJSPONFOUQMBZTBEFUFSNJOJOHSPMFJO
IFBMUIQSPNPUJPOTPNFFOWJSPONFOUTBSFIFBMUIJFSUIBOPUIFST5ISPVHIPVUUIJT
CPPL XFFNQIBTJ[FUIFJNQPSUBODFPGQMBDFJOQSPNPUJOHBIFBMUIZBOEIBQQZ
159
SFUJSFNFOU4UBZXIFSFZPVMJWFPSNPWF¾OEBOFXQMBDFUIBUNBLFTZPVIBQQZ°
BDJUZ BSVSBMBSFB BWJMMBHFJOUIFNPVOUBJOT BTFBTJEFUPXO8IBUFWFSTVJUTZPVS
MJGFTUZMFBOEQFSTPOBMJUZJUJTJNQPSUBOU XIFOFWFSQPTTJCMF
UPMJWFJOBQMBDFUIBU
¾UTZPV ZPVSJOUFSFTUT ZPVSMJGFTUZMF BOEZPVSXBZTPGFOHBHJOHJOSFDSFBUJPO
BOEMFJTVSFBDUJWJUJFT
"IFBMUIZDPNNVOJUZJTPOFXIFSFUIFDIBSBDUFSJTUJDTPGUIFFOWJSPONFOUQPTJUJWFMZ
JO¿VFODFIFBMUIBOEIBQQJOFTT$IBOHJOHEFNPHSBQIJDUSFOETIBWFSFTVMUFEJO
JNQSPWFNFOUJODPNNVOJUJFTBOEOFJHICPSIPPETUISPVHIPVUUIF6OJUFE4UBUFT
*NQSPWFNFOUTJODMVEF
+ 8BMLJOH BDDFTT DMFBO XFMMMJU TJEFXBMLT BOE XBMLJOH QBUIT UIBU BSF
BDDFTTJCMFZFBSSPVOE
+ 1IZTJDBMBNFOJUJFT TVDIBTQBSLTBOEDPNNVOJUZDFOUFST XIFSFPMEFS
NFOBOEXPNFODBOFYFSDJTFBOETPDJBMJ[F
+ "DDFTTUPQVCMJDUSBOTQPSUBUJPO
+ 4FOJPSGSJFOEMZ HPWFSONFOU BHFODJFT BOE QPMJDJFT .BTPUUJ 'JDL
+PIOTPO.BTTPUUJ .BD-FPE

160
CHAPTER EIGHT
HEALTH AND RETIREMENT: IMPORTANT TIPS
+ /RS[ ]SYV GLSPIWXIVSP PIZIPW JODMVEJOH -%- )%- BOE USJHMZDFSJEFT

XIJDIJTEFUFSNJOFEXJUIBTJNQMFCMPPEUFTU
+ 7XST WQSOMRK *U EBNBHFT UIF IFBSU BOE CMPPE WFTTFMT BOE SBJTFT
CMPPEQSFTTVSF
+ /RS[]SYVFPSSHWYKEVRYQFIVWBOEIBWFJUUFTUFEZFBSMZ)JHIMFWFMT
DBOMFBEUPEJBCFUFT
+ &IE[EVISJ]SYVFPSSHTVIWWYVI#MPPEQSFTTVSFJNQSPWFTXJUIMFTTTBMU
BMDPIPMBOEDBGGFJOFJOUBLF OPUTNPLJOH BOECFJOHQIZTJDBMMZBDUJWF
+ 1EMRXEMRELIEPXL][IMKLXCZFBUJOHGPPETJODMVEJOHIJHI¾CFSGPPET
MJLFGSVJUT WFHFUBCMFT BOEXIPMFHSBJOT
+ %ZSMH JEH HMIXW 5IFZ TFU ZPV VQ UP SFHBJO XFJHIU PODF ZPV SFTVNF
ZPVSQSFWJPVTFBUJOHQBUUFSOBOEEFQSJWFZPVPGJNQPSUBOUOVUSJFOUT
+ )\IVGMWIVIKYPEVP]&BTFJOUPBNPSFNPEFSBUFFYFSDJTFSPVUJOF UIFO
JODSFBTFJOUPBNPSFDIBMMFOHJOHSPVUJOF
+ *MRH [E]W XS VIPE\ ERH VIHYGI WXVIWW BTTUSFTTDBONBLFZPVTBE
JSSJUBCMFBOEFWFOEFQSFTTFE8BZTUPSFMBYJODMVEFNFEJUBUJOH EFFQ
CSFBUIJOHBOEMJTUFOJOHUPSFMBYJOHNVTJD
+ )\TVIWW ]SYVWIPJ 5BML UP ZPVS GSJFOET BOE GBNJMZ XIP DBO HJWF ZPV
TVQQPSU*UJTJNQPSUBOUUPIBWFTPNFPOFUPUBMLUPXIFOZPVµSFVQTFU
+ &IQMRHJYPSJLS[]SYXLMRO$FSUBJOTUZMFTPGUIJOLJOHDBOBEETUSFTT
UP ZPVS MJGF MJLF QFSGFDUJPOJTN BMMPSOPUIJOH UIJOLJOH BOE OFHBUJWF
UIJOLJOH
5SZUPGPDVTPOUIFHPPE BOEWJFXQSPCMFNTBTPQQPSUVOJUJFT
IUUQXXXQMBOGPSZPVSIFBMUIDPNSFUJSFNFOUBSUJDMFTIPXUJQTGPSB
IFBMUIZSFUJSFNFOU
COPING WITH CHRONIC HEALTH CONDITIONS

DURING RETIREMENT
8IJMF UIF BCPWF TVHHFTUJPOT QSPNPUF JODSFBTFE IFBMUI BOE XFMMCFJOH JU JT
JNQPTTJCMF UP DPNQMFUFMZ BWPJE EFBMJOH XJUI IFBMUI DPODFSOT "SUISJUJT JT UIF
MFBEJOHDBVTFPGEJTBCJMJUZJOUIF6OJUFE4UBUFT*OGBDU BSUISJUJTJT²NBOLJOEµT³
161
NPTU DPNNPO DISPOJD EJTFBTF GBNJMZ BT TVDI B MBSHF QFSDFOUBHF PG PMEFS NFO
BOE XPNFO TUSVHHMF UP DPQF XJUI UIF WBSJPVT TZNQUPNT BOE QBJO PG BSUISJUJT
"QQSPYJNBUFMZPGBEVMUTJOUIF6OJUFE4UBUFTTVGGFSGSPNBSUISJUJT"SUISJUJT
SFGFST UP POF PS NPSF EFHFOFSBUJWF EJTFBTFT UIBU DBVTF QBJO TXFMMJOH BOE
TUJGGOFTTPGUIFKPJOUTBOEDPOOFDUJWFUJTTVFT*UBGGFDUTNJMMJPO"NFSJDBOTBOE
JTUIFMFBEJOHDBVTFPGEJTBCJMJUZJOUIF6OJUFE4UBUFT 'FMENBO5FHBSU

"SUISJUJTBDDPVOUTGPSPGBMMEJTBCJMJUJFTJOUIF6OJUFE4UBUFT
"SUISJUJT JT OPU POF EJTFBTF CVU B HSPVQ PG EJTFBTFT IPXFWFS UIFZ BMM DBVTF
QBJO JO¿BNNBUJPO MJNJUFE NPWFNFOU BOE VMUJNBUFMZ EFTUSVDUJPO PG UIF KPJOUT
5IFPEPTBLJT
-JLF4BSB NJMMJPOTPG"NFSJDBOTTVGGFSGSPNPTUFPBSUISJUJT
XIFSFUIFDBSUJMBHFUIBUDVTIJPOTUIFFOETPGCPOFTEFHFOFSBUFT BMMPXJOHUIF
CPOFTUPSVCUPHFUIFS
8BZTUP.BOBHF0TUFPBSUISJUJT
+ 3FTU
+ -PTFXFJHIU
+ &YFSDJTFUPTUSFOHUIFOUIFTUSVDUVSFTBSPVOEUIFKPJOUT
+ 8FBSQSPQFSDMPUIJOHBOETIPFT
RHEUMATOID ARTHRITIS
3IFVNBUPJE BSUISJUJT JT BO BVUPJNNVOF EJTPSEFS UIBU DBO MFBE UP XFBLOFTT
GBUJHVF GFWFS BOFNJB BOE NBOZ PUIFS QSPCMFNT 5IFPEPTBLJE
*U JT
UIF NPTU TFSJPVT GPSN PG BSUISJUJT DBVTJOH TZNQUPNT UIBU DBO FWFOUVBMMZ MFBE
UPEJTBCJMJUZBOEBSFEVDFERVBMJUZPGMJGF5IJTUZQFPGBSUISJUJTMFBETUPMJNJUFE
NPUJPOBTJUCFDPNFTEJG¾DVMUUPNPWFKPJOUT
4BSBEFWFMPQFEBSUISJUJTBGFXZFBSTBHP*UTUBSUFEXJUIQBJOBOETUJGGOFTTJOIFS
LOFF0DDBTJPOBMMZ TIFFWFOIBEUSPVCMFXBMLJOH"MUIPVHI4BSBJTOPUPWFSXFJHIU
BOEIBTBMXBZTCFFOSFMBUJWFMZBDUJWF TIFEFDJEFEUIBUXIFOTIFIBENPSFUJNF
PODFTIFSFUJSFE TIFXPVMEJODSFBTFIFSFYFSDJTFJOPSEFSUPMJNJUUIFQPUFOUJBM
162
CHAPTER EIGHT
EBNBHF BSUISJUJT DPVME EP UP IFS 4BSB IBE GPVOE UIBU XIFO BSUISJUJT CPUIFSFE
IFS TIF UFOEFE UP CF MFTT BDUJWF 8F IBWF B UFOEFODZ UP TMPX EPXO XIFO XF
BSFJOQBJOPSEJTDPNGPSU#VU4BSBLOFXUIBUTIFOFFEFEUPLFFQIFSNVTDMFT
TUSPOH UIBUUIJTTUSFOHUIXPVMEQSFWFOUJODSFBTFEEBNBHFGSPNBSUISJUJT3FHVMBS
FYFSDJTFBMTPTUSFOHUIFOTCPOFEFOTJUZ
5IFCFTUFYFSDJTFT
+ 8FJHIUCFBSJOHFYFSDJTFJTIFMQGVM
+ 8BMLJOHJTBGPSNPGXFJHIUCFBSJOHFYFSDJTFGPSUIFGFFU MFHT BOEIJQT
+ 4USFOHUIUSBJOJOHPSSFTJTUBODFUSBJOJOH
+ -JGUJOHGSFFXFJHIUT
+ 6TJOHXFJHIUNBDIJOFTBOESFTJTUBODFEFWJDFT
0ODF4BSBBOE#JMMSFUJSFE UIFZIBENVDINPSFUJNFUPEPUIFUIJOHTUIFZFOKPZFE
5IFZIBEBMXBZTUSJFEUPUBLFDBSFPGUIFNTFMWFT CVUOPXUIFZEFDJEFEUPJODSFBTF
UIFJSFGGPSUT5PCFBCJUBEWFOUVSPVT UIFZQMBOOFEBXBMLJOHUPVSWBDBUJPO5IFZ
CPUISFBMJ[FEUIBUXIJMFPOFTIPVMESFXBSEBOZFGGPSUTBUJODSFBTFE¾UOFTT UIFSF
XBTBMTPBMXBZTSPPNGPSJNQSPWFNFOU#JMMBOE4BSBCPUILOFXUIBUUIFJSIFBMUI
XBTPOFPGUIFJS¾STUQSJPSJUJFT4BSBGFMUUIBUJGTIFJODSFBTFEIFSQIZTJDBM¾UOFTT
TIFXPVMECFJOBCFUUFSQPTJUJPOUPNBOBHFIFSBSUISJUJT
1IZTJDBMBDUJWJUZEPFTOPUOFDFTTBSJMZNFBOUSBEJUJPOBMFYFSDJTF TVDIBTVTJOHB
USFBENJMMBUZPVSMPDBMHZN
-XGERQIER
+ 5BLJOHUIFTUBJSTJOTUFBEPGUIFFMFWBUPS
+ 3BLJOHMFBWFT QVTIJOHUIFMBXONPXFS BOEPUIFSZBSEBDUJWJUJFT
+ 8BMLJOHUISPVHIZPVSOFJHICPSIPPE
+ 4XJNNJOH
+ 1MBZJOHUFOOJT
+ 1FSGPSNJOHUBTLTBOEPEEKPCTBSPVOEUIFIPVTF
/FWJE4QFODFS
163
4BSBBOE#JMMXBMLFEUPHFUIFSFBDINPSOJOH4BSBEFDJEFEUIBUTIFXPVMEBMTP
XBMLBMPOFJOUIFBGUFSOPPOT8BMLJOHJTUIFNPTUQPQVMBS TJNQMFTU BOEFBTJFTU
BFSPCJDFYFSDJTF*UJODSFBTFTUIFIFBSUSBUF UIFSFCZJODSFBTJOHUIFGVODUJPOJOH
PGUIFDBSEJPWBTDVMBSTZTUFN5IJTBMTPCVSOTGBUBOEUPOFTBOEDPOEJUJPOTUIF
CPEZ6OMJLFNBOZPUIFSFYFSDJTFT XBMLJOHSFRVJSFTOPTQFDJBMFRVJQNFOU POMZB
DPNGPSUBCMFQBJSPGXBMLJOHTIPFT"GUFSXBMLJOHUXPUPUISFFNJMFT BGUFSOPPOT
BXFFL 4BSBTPPOGPVOEUIBUTIFGFMUNPSFSFMBYFEBOEFOFSHFUJDEVSJOHUIFFBSMZ
FWFOJOHIPVST
-PX JNQBDU FYFSDJTFT UIBU BSF FBTZ PO UIFKPJOUT BSF UIF CFTU GPS CFHJOOJOH BO
FYFSDJTFQSPHSBN6OMJLF4BSB #JMMQSFGFSSFEUPBEEBOPUIFSMPXJNQBDUBDUJWJUZUP
IJTSPVUJOF)FTUBSUFECJLJOHUISFFUJNFTBXFFL"GUFSDIFDLJOHXJUIIJTEPDUPS
UPNBLFTVSFJUXBTPLBZ IFTUBSUFETNBMM CJLJOHUXPUPUISFFNJMFTFBDIUJNF
4MPXMZIFBEEFENJMFTVOUJMIFXBTCJLJOHUPNJMFTUISFFUJNFTBXFFL)F
BMTPNFUUXPPUIFSSFUJSFENFOBOEUIFZCJDZDMFEUPHFUIFSGPSPOFIPVSHPJOHB
EJTUBODFPGBCPVUNJMFT#JDZDMJOHJTBHPPEDPOEJUJPOJOHFYFSDJTF*UDBOCVJME
UIFNVTDMFTPGUIFUIJHIT XIJDIBSFIFMQGVMJOHFUUJOHVQ*UJTBMTPSFDPNNFOEFE
GPSQFPQMFXJUILOFFQSPCMFNT
164
CHAPTER EIGHT
"O*EFBM&YFSDJTF1SPHSBNXJMM©
+ 5SBOTMBUFUPBCPVUIPVSTPGFYFSDJTFQFSXFFL
+ 5IJT DBO CF EJWJEFE JO QFSJPET UIBU CFTU TVJU ZPVS BCJMJUJFT
TVDIBTFYFSDJTJOHNJOVUFTQFSEBZ03
+ NJOVUFTSPVUJOFTUJNFTQFSEBZ
+ *UJTJNQPSUBOUUPSFNFNCFSUIBUFYFSDJTFJTBOJNQPSUBOUQBSUPGIFBMUI
QSPNPUJPO *U JT OFDFTTBSZ UP BWPJE B TFEFOUBSZ MJGFTUZMF BOE BOZ
FYFSDJTFJTCFOF¾DJBM 4BSB¾OP4NJUI

4BSB GPVOE UIBU IFS NPSF SFMBYFE BOE NPSF BDUJWF MJGF IFMQFE IFS NBOBHF IFS
BSUISJUJTCFUUFS4IFGFMUMFTTEFCJMJUBUFECZB¿BSFVQ4IFSFDPNNFOETUIFQPJOUT
CFMPXBTJNQPSUBOUXBZTPGDPQJOHXJUIBSUISJUJTQBJO
+ )BWFHPPEQPTUVSF*UJTUIFLFZUPNJOJNJ[JOHUIFTUSFTTPOZPVSKPJOUT
BOEUIFTQJOF
+ -PTJOHXFJHIUBOENBJOUBJOJOHBIFBMUIZXFJHIUDBOUBLFQSFTTVSFPGG
PGLOFFT
+ 8FBSJOHIJHIIFFMTTIPVMECFSFEVDFE BTJUTUSBJOTUIFKPJOUCFIJOE
UIFLOFFBOEJODSFBTFTXFBSBOEUFBS XPSTFOJOHPTUFPBSUISJUJT
+ 8FBSTUVSEZ TVQQPSUJWFTIPFTXIFOFYFSDJTJOHUPBWPJEPWFSTUSFTTJOH
UIFKPJOUT
+ "WPJEUBLJOHPONPSFUIBOPOFNBKPSDMFBOJOHKPCBEBZ
+ .FBTVSF JNQSPWFNFOU BOE USBDL DIBOHFT JO QBJO CFGPSF BOE BGUFS
NBLJOHDIBOHFTJOEBJMZMJGF#ZVTJOHBUPTDBMFUPNFBTVSFQBJO
ZPVDBOTFFXIBUIFMQTBOEXIBUEPFTOPU
+ ,FFQBKPVSOBMBCPVUZPVSQBJOMFWFMTBOEXIBUBDUJWJUJFTZPVBSFEPJOH
5BLFUIJTXJUIZPVUPUIFEPDUPS
+ 4MFFQJOH XFMM SFTUPSFT ZPVS FOFSHZ JNQSPWFT QBJO NBOBHFNFOU BOE
SFEVDFTQBJOBOETXFMMJOHJOKPJOUT
+ #VJMEZPVSMJGFBSPVOEXFMMOFTTBOEQPTJUJWFUIPVHIUTJOTUFBEPGQBJO
%XFMMJOHPOUIFQBJOZPVGFFMDBOXPSTFOQBJO"SUISJUJTQBJODBOCF
NPSFFBTJMZNBOBHFECZGPDVTJOHPOUIFHPPE
1SP)FBMUIDPN
5FOFBTZUJQTUPIFMQDPQFXJUIBSUISJUJTQBJO3FUSJFWFEGSPN
IUUQXXXQSPIFBMUIDPNMJCSBSZTIPXBSUJDMFDGN MJCJE
165
PLANNING A HEALTHY AND HAPPY RETIREMENT
$MFBSMZ #JMMBOE4BSBIBWFCFFOUIJOLJOHBCPVUUIFJSSFUJSFNFOUGPSTFWFSBMZFBST
5IFZ IBWF JOUFSFTUT UP LFFQ UIFN CVTZ UIFZ MPWF UP TUBZ BDUJWF BOE BMUIPVHI
UIFZIBWFTPNFIFBMUIDPODFSOT UIFZBSFDPNNJUUFEUPMJGFTUZMFDIBOHFTUIBUDBO
IFMQUIFNNBOBHFUIFJSDPODFSOT#JMMBOE4BSBIBWFSFBEUIBUUIFSFBSFHFOEFS
EJGGFSFODFTJOUIFSFUJSFNFOUFYQFSJFODF8PNFOPGUFOIBWFNPSFIFBMUIDPODFSOT
UIBONFO*GXPNFOBSFIFBMUIZ UIFZNBZBMTPCFBGGFDUFECZUIFIFBMUIDPODFSOT
PGUIFJSQBSUOFSTPSPUIFSGBNJMZNFNCFST"TXFTBXJOBOFBSMJFSDIBQUFS XPNFO
NBZGBMMJOUPBDBSFHJWJOHSPMF.BOZXPNFO JOGBDU SFUJSFTPUIBUUIFZDBODBSF
GPS B GBNJMZ NFNCFS 8IFSFBT B NBO´T EFDJTJPO UP SFUJSF JT VTVBMMZ CBTFE PO
QSPGFTTJPOBMSFBTPOT BXPNBO´TJTPGUFOCBTFEPOGBNJMZSFBTPOT
"T XF IBWF QPJOUFE PVU UISPVHIPVU UIJT CPPL UIF FWJEFODF JT DMFBS POFµT
IFBMUIJTMJOLFEUPPOFµTFOWJSPONFOU8FIBWFTFFOUIBUQFPQMFGSPN²CFUUFS³
166
CHAPTER EIGHT
OFJHICPSIPPET UFOE UP CF

UIJOOFS BOE IFBMUIJFS BOE
UIF TPDJBM DIBSBDUFSJTUJDT
PGUIPTFBSPVOEZPVJNQBDU
PWFSBMM IFBMUI ,FTUFSUPO

*O POF TUVEZ
1JORVBSU BOE 4zSFOTFO

FYBNJOFE UIF BV
SFUJSFNFOU FYQFSJFODFT PG
PMEFS"NFSJDBO $BOBEJBO
BOE (FSNBO XPNFO 5IF
SFTFBSDIFST GPVOE UIBU
SFUJSFEXPNFOBSFBUBOJODSFBTFESJTLPGMJWJOHBMPOFBOEJOQPWFSUZBOEOFFEJOH
DBSF FTQFDJBMMZ JG UIFZ XFSF XJEPXFE &WFO UIPVHI QMBOOJOH GPS SFUJSFNFOU JT
TFFOBTBHPPEUIJOH UIF(FSNBOXPNFOJOUIJTTUVEZEJEOPUMJLFUPQMBOGPSUIFJS
SFUJSFNFOU5IFZTBJEUIBUPOFDPVMEOPUQSFEJDUUIFGVUVSF UIFZEJEOPUXBOUUP
UIJOLBCPVUQPTTJCMFOFHBUJWFIFBMUIDPODFSOTEVSJOHSFUJSFNFOU BOEUIFZXFSF
OPUBTDPODFSOFEBCPVUXIFSFUIFJSDBSFXPVMEDPNFGSPN5IJTNBZCFCFDBVTF
UIF (FSNBO IFBMUI TVQQPSU TZTUFN JT NPSF FYUFOTJWF UIBO UIF $BOBEJBO PS
"NFSJDBOIFBMUITZTUFN4PPODFBHBJO XIFSFPOFMJWFTJO¿VFODFTUIFDPODFSOT
POFIBTEVSJOHSFUJSFNFOU*GFWFSZPOFJTFOUJUMFEUPIFBMUIDBSF UIJTFBTFTUIF
TUSFTTPGMBUFSMJGFIFBMUIDPODFSOT
*O UIF 6OJUFE 4UBUFT XPNFO DPOUJOVF UP FBSO MFTT UIBO NFO 64 %FQBSUNFOU
PG-BCPS
UIFZBSFUIFSFGPSFBUBOFDPOPNJDEJTBEWBOUBHFXIFOJUDPNFT
UP SFUJSFNFOU *G UIFZ IBWF
POMZ4PDJBM4FDVSJUZUPMJWF
PO JU NBLFT SFUJSFNFOU
B TUSFTTGVM QFSJPE PG MJGF
4PDJBMMZ XPNFO UFOE UP
IBWF BO BEWBOUBHF UIFZ
UFOEUPCFNPSFTPDJBMUIBO
NFO 8PNFO HFOFSBMMZ
IBWF NPSF GSJFOET UIBO
4"3""/%#*-- NFONPTUNFOIBWFXPSL
167
GSJFOET BOE XIFO UIFZ SFUJSF UIFTF SFMBUJPOTIJQT PGUFO FOE 8PNFO HFOFSBMMZ
IBWFNPSFDPOUBDUXJUIBOETVQQPSUGSPNUIFJSGSJFOETBOEBDRVBJOUBODFT5IFJS
XFMMCFJOH TFFNT UP CF NPSF DPOOFDUFE UP UIF NBJOUFOBODF PG TPDJBM DPOUBDUT
PVUTJEFUIFXPSMEPGXPSL8PNFOUFOEUPDPO¾EFJOPUIFSXPNFO XIJMFNFOSFMZ
POUIFJSTQPVTFGPSFNPUJPOBMJOUJNBDZ5IJTXPSLTGPS#JMMCFDBVTFIFIBT4BSB
CVUOPUBMMNFOBSFQBSUOFSFE
&WFO XJEPXFE PS EJWPSDFE XPNFO BSF CFUUFS BCMF UP EFWFMPQ BOE TVTUBJO OFX
SFMBUJPOTIJQT 5IFZ DBO ¾OE TPNFPOF UP FYFSDJTF XJUI UP UBML XJUI BOE UP HP
UPDIVSDIPSTZOBHPHVFXJUI'PSNFOXIPBSFXJEPXFE MPOFMJOFTTNBZQPTFB
IFBMUIUISFBU.FOXIPIBWFCFFOJOIJHITUBUVTBSFBMTPMJLFMZUPIBWFBIBSEUJNF
XJUISFUJSFNFOU8IFOFWFSQPTTJCMF QMBOOJOHJTJNQPSUBOU.BOZQFPQMFMJLF#JMM
BOE4BSBEPQMBO5IFZQMBOCFDBVTFJUIFMQTUIFNDPQFXJUIBOVODFSUBJOGVUVSF
JUIFMQTJGUIFZOFFEUPIBWFDBSF BOEJUIFMQTNBLFIFBMUIDBSFEFDJTJPOTFBTJFS
XIFOUIFZEPQSFTFOUUIFNTFMWFT"NFSJDBOWBMVFTBMTPUFOEUPFNQIBTJ[FUIF
JNQPSUBODFPGUBLJOHDPOUSPMPWFSPOFµTMJGF
#FJOHSFBMJTUJDBCPVUXIBUUPFYQFDUJTJNQPSUBOUXIFODPOUFNQMBUJOHSFUJSFNFOU
8SPTI )FDLIBVTFO -BDINBO
3FHBSEMFTTPGIPXNVDIPOFUIJOLTBOE
QMBOT UIFSFBSFTVSQSJTFTJOMJGF#FJOHQSFQBSFEBOE¾OEJOHXBZTPGDPQJOHXJUI
UIFTFTVSQSJTFTJTJNQPSUBOU#FJOHQIZTJDBMMZ¾UBOEFYFSDJTJOHBSFUXPXBZTUIBU
IFMQXJUIDPQJOH1IZTJDBM¾UOFTTIFMQTQSPNPUFUIFJNNVOFTZTUFNCZIFMQJOH
UIFCPEZIFBMGBTUFS&YFSDJTFOPUPOMZQSPNPUFTQIZTJDBM¾UOFTT CVUBMTPIFMQT
XJUITUSFTTBOEBOYJFUZJUTFSWFTBTBCVGGFSJOHFGGFDUJOUJNFTPGTUSFTT8IBUJT
JNQPSUBOUJTUPLOPXZPV8IBUEPZPVMJLFUPEP *GZPVIBWFOFWFSHPMGFE JUJT
IJHIMZVOMJLFMZUIBUTVEEFOMZ CFDBVTFZPVBSFSFUJSFE ZPVXJMMFOKPZHPM¾OH"
TFOTFPGDPOUJOVJUZJTJNQPSUBOU8PSLQBSUUJNF EPXIBUZPVIBWFBMXBZTMJLFE
EPJOH KVTUEPNPSFPGJU
5IFUJNJOHPGSFUJSFNFOUJTJNQPSUBOU*GZPVBSFGPSDFEUPSFUJSFTPPOFSUIBOZPV
XBOU PSIBWFUPXPSLGVMMUJNFNVDIMPOHFSUIBOZPVXBOU JUDBOCFTUSFTTGVM
1BSUUJNFXPSLDBOHJWFBQFSTPOQMFOUZPGUJNFGPSSFDSFBUJPO FYFSDJTF BOEBMTP
IFMQUIFNGFFMUIBUUIFZBSFDPOUJOVJOHUPNBLFBDPOUSJCVUJPO.BOZTUVEJFTIBWF
GPVOEUIBUPOFPGUIFNPTUTUSFTTGVMDPODFSOTPGSFUJSFFTJTGFFMJOHUIBUUIFZBSF
OPMPOHFSQSPEVDUJWF $IBTF &LMVOE1FBSTPO

168
CHAPTER EIGHT
WHO AM I?
3FUJSFNFOU JOWPMWFT B
DIBOHF JO TFMGJNBHF BOE
JEFOUJUZ *G UIF SPMF PG B
XPSLFSIBTCFFODFOUSBMUP
POFµTJEFOUJUZ JUTMPTTNBZ
CF BO FTQFDJBMMZ TUSFTTGVM
DPODFSO 4UBZJOH IFBMUIZ
BOE BDUJWF DBO IFMQ ¾MM B
QPUFOUJBM WPJE .D$POBUIB 3FJTFS%BOOFS .D$POBUIB )BZUB 1PMBU
.D$POBUIB 7PMLXFJO 4DIOFMM -FBDI3JMFZ

.PTUSFUJSFENFOBOEXPNFOBSFTUBZJOHBDUJWFBOEIFBMUIZMPOHFSBOEMPOHFS
.BOZQFPQMFMJWFZFBSTBGUFSUIFZIBWFSFUJSFE¾OEJOHQSPEVDUJWFBOEBDUJWF
XBZTPGTQFOEJOHUIFTFZFBSTDBONBLFUIFTFZFBSTHPPEZFBST
'FBSBOEBOYJFUZSFHBSEJOHUIFBHJOHQSPDFTTDBODBVTFQFPQMFUPGFFMBOYJPVT
PSEFQSFTTFE NBLJOHUIFUSBOTJUJPOUPSFUJSFNFOUBNPSFTUSFTTGVMFYQFSJFODF*G
POFSFUJSFTCFDBVTFPGMPTTFTBOETUSFTTPST TVDIBTBQFSTPOBMPSGBNJMZIFBMUI
DPODFSO UIJT NBZ BGGFDU SFUJSFNFOU OFHBUJWFMZ ,SBBJK 1SZNCPPN (BOFGTLJ
8SPTDI )FDLIBVTFO -BDINBO
%FTQJUFUIFTFDIBMMFOHFT NPTU
QFPQMFNBLFBQPTJUJWFBOEIBQQZUSBOTJUJPOUPSFUJSFNFOU
"T XF IBWF QPJOUFE PVU B LFZ DPNQPOFOU PG B QPTJUJWF SFUJSFNFOU FYQFSJFODF
JTQIZTJDBMBOETPDJBMBDUJWJUZ-JLF#JMMBOE4BSB NBOZQFPQMFFYQFSJFODFNPSF
QPTJUJWF IFBMUI XIFO UIFZ SFUJSF 5IFZ BSF BCMF UP TQFOE NPSF UJNF PO IFBMUI
QSPNPUJPOBDUJWJUJFT5IFNBKPSJUZPGQFPQMFIBWFWBSJPVTIPCCJFTBOEJOUFSFTUT
3FUJSFE NFO BOE XPNFO IBWF BO PQQPSUVOJUZ UP NPSF GVMMZ FYQMPSF BTQFDUT PG
UIFJSMJGFUIFZNBZOPUIBWFIBEUJNFGPSCFGPSF
&BSMZ MJGF EFDJTJPOT SFHBSEJOH FEVDBUJPO BOE PDDVQBUJPOT DPOUJOVF UP JO¿VFODF
MJGFFYQFSJFODFTEVSJOHSFUJSFNFOU5IFZJNQBDU¾OBODJBMTFDVSJUZBOEIFBMUIBOE
NPSUBMJUZ"MUIPVHIUIFTUSFTTPSTPGFBSMZMJGFDPOUSJCVUFTUPIFBMUITUBUVTJOMBUFS
MJGF JUJTOFWFSUPPMBUFUPNBLFDIBOHFT
169
&DPOPNJDGBDUPSTBSFJNQPSUBOUDPODFSOTEVSJOHSFUJSFNFOU1FPQMFUFOEUPBDIJFWF
UIFJS IJHIFTU FBSOJOHT GSPN UIFJS NJET VOUJM UIFJS NJET (FOFSBMMZ IJHIFS
FEVDBUJPOBMMFWFMTBSFBTTPDJBUFEXJUIIJHIFSJODPNF5IPTFXJUIIJHIFSJODPNFT
HFOFSBMMZIBWFNPSFJODPNFEVSJOHSFUJSFNFOU4USFTTBOEXPSSZPWFS¾OBODFTDBO
TJHOJ¾DBOUMZ UISFBUFO IFBMUI BOE IBQQJOFTT EVSJOH UIF SFUJSFNFOU ZFBST 8PNFO
BOENJOPSJUZQPQVMBUJPOTPGUFOIBWFMPXFSJODPNFTBOEQPPSFSIFBMUIBOEIFBMUI
DBSFUIBO&VSPQFBO"NFSJDBOT
STEPS TO HEALTHY AND PROSPEROUS RETIREMENT
#FGPSFBOEBGUFSSFUJSFNFOU VOEFSTUBOEUIFCJHQJDUVSFBOEGPDVTPOXIBUSFBMMZ
NBUUFSTUPZPV5IFGPMMPXJOHTUFQTXJMMIFMQ
(IZIPSTWSYVGIWSJVIPMEFPIPMJIXMQIVIXMVIQIRXMRGSQI
+ 'PS NPTU QFPQMF UIJT JODMVEFT 4PDJBM 4FDVSJUZ CFOF¾UT
QFOTJPOT JODPNF HFOFSBUFE CZ SFUJSFNFOU TBWJOHT TVDI
BT LT BOE *3"T JODPNF HFOFSBUFE CZ IPNF FRVJUZ XPSL
JODPNF
1EREKI]SYVPMZMRKI\TIRWIW
+ 5IFNBKPSJUZPGZPVSCVEHFU BCPVU
XJMMHPUPUIFGPMMPXJOH
IPVTJOH USBOTQPSUBUJPO GPPE NFEJDBMBOEFOUFSUBJONFOU
4VSXIGXEKEMRWXXLMRKWKSMRK[VSRK
+ 5IJTJODMVEFTIJHINFEJDBMCJMMT IJHIFYQFOTFTGPSMPOHUFSN
DBSF QPPSIFBMUI JOWFTUNFOUMPTTFT EFBUIPGBTQPVTF
4PERJSVEKSSHPMJI
+ 'JOEXIBUNBLFTZPVIBQQZBOETBUJT¾FEXJUIMJGF JODMVEJOH
NFBOJOHGVM SFMBUJPOTIJQT IFMQJOH PUIFST EJTDPWFSJOH BOE
MFBSOJOHOFXUIJOHT BOEBQQMZJOHZPVSFYQFSJFODFTBOETLJMMT
#Z 4UFWF 7FSOPO

'PVS 4UFQT UP B )FBMUIZ BOE 1SPTQFSPVT 3FUJSFNFOU
3FUSJFWFEGSPNIUUQNPOFZXBUDICOFUDPNSFUJSFNFOUQMBOOJOHCMPHNPOFZMJGF
GPVSTUFQTUPBIFBMUIZBOEQSPTQFSPVTSFUJSFNFOU
170
CHAPTER EIGHT
#JMMBOE4BSBIBWFDIPTFOUPSFUJSF BOEUIFZBSFFYDJUFEBCPVUUIFQSPTQFDUUIFZ
IBWFQBSUUJNFXPSL IPCCJFT BOEUIFZMJLFUPFYFSDJTF%FTQJUFIFBMUIDPODFSOT
UIFZBSFMJLFMZUPNBLFBQPTJUJWFBOEIBQQZUSBOTJUJPOUPSFUJSFNFOU%VSJOHNVDI
PGPOF´TBEVMUMJGF XPSLBOEPDDVQBUJPOTEFUFSNJOFBMNPTUFWFSZBTQFDUPGMJGF
%VSJOHUIFSFUJSFNFOUZFBST QFPQMFDBO¾OBMMZDIBSUUIFJSPXODPVSTF3FUJSFNFOU
DBOCFBOFYDJUJOHOFXKPVSOFZGVMMPGBEWFOUVSFBOEHSPXUI"TXFIBWFQPJOUFE
PVUUISPVHIPVUUIJTCPPL PMEFSNFOBOEXPNFOBSFIFBMUIJFSBOEIBQQJFSUIBO
FWFSCFGPSF0MEBHFDBOCFBUJNFPG²CFDPNJOHUSVMZPVSTFMWFT³8JUIUIF#BCZ
#PPNFST BHJOH UIFJS TUPSJFT PG SFUJSFNFOU DBO QSPWJEF WBMVBCMF MFTTPOT BCPVU
XIBUJUNFBOTUPCF²PME³JOUIFTUDFOUVSZ
171
REFERENCES
+ "UDIMFZ 3$ #BSVTDI "44PDJBMGPSDFTBOEBHJOH"OJOUSPEVDUJPOUPTPDJBM

HFSPOUPMPHZ UIFE
#FMNPOU $"8BETXPSUI5IPNTPO-FBSOJOH
+ "MUTDIVMFS +
#FZPOENPOFZBOETVSWJWBM5IFNFBOJOHPGQBJEXPSLBNPOHPMEFS
XPNFO*OUFSOBUJPOBM+PVSOBMPG"HJOHBOE)VNBO%FWFMPQNFOU

+ $IBTF $* &LMVOE 4+ 1FBSTPO -.
"GGFDUJWFSFTQPOTFTPGGBDVMUZFNFSJUJ
UPSFUJSFNFOU&EVDBUJPOBM(FSFOUPMPHZ
+ $PDLFSIBN 8$
5IJT"HJOH4PDJFUZ OEFE
6QQFS4BEEMF3JWFS /+1SFOUJDF
)BMM
+ 'FMENBO %$
5IFEFDJTJPOUPSFUJSFFBSMZ"SFWJFXBOEDPODFQUVBMJ[BUJPO
"DBEFNZPG.BOBHFNFOU3FWJFX
+ )BUDI -3#VMDSPGU ,
$POUBDUXJUI'SJFOETJO-BUFS-JGF%JTFOUBOHMJOHUIF
&GGFDUTPG(FOEFSBOE.BSJUBM4UBUVT+PVSOBMPG.BSSJBHFBOE'BNJMZ

+ ,SBBJK 7 1SVZNCPPN & (BSOFGTLJ /
$PHOJUJWFDPQJOHBOEEFQSFTTJWF
TZNQUPNTJOUIFFMEFSMZ"MPOHJUVEJOBMTUVEZ"HJOH.FOUBM)FBMUI

+ ,FTUFSUPO .
:PVSIPPEZPVSIFBMUI5IF(MPCBMBOE.BJM -
+ .BTPUUJ 1+ 'JDL 3+PIOTPO.BTTPUUJ " .BD-FPE 4
)FBMUIZOBUVSBMMZ
PDDVSSJOHSFUJSFNFOUDPNNVOJUJFT"MPXDPTUBQQSPBDIUPGBDJMJUBUJPOIFBMUIZBHJOH
$PNNVOJUZ.BUUFSTJO)FBMUI"HJOH

+ .JLVMJOHFS .'MPSJBO 7
4USFTT DPQJOH BOEGFBSPGQFSTPOBMEFBUI5IFDBTFPG
NJEEMFBHFENFOGBDJOHFBSMZKPCSFUJSFNFOU%FBUI4UVEJFT
+ /FX:PSL5JNFT 'FCSVBSZ
64GBDFTRVFTUJPOTBCPVUBVOJUFE&VSPQF
+ /FWJE +43BUIVT 4"
1TZDIPMPHZBOEUIF$IBMMFOHFTPG-JGF"EKVTUNFOUPO
UIF/FX.JMMFOOJVN6OJUFE4UBUFT+PIO8JMFZ4POT *OD
+ 0µ#SJFO 45JQTGPS)BQQZ3FUJSFNFOU.BLFUIFNPTUPGUIFSFTUPGZPVSMJGF3FUSJFWFE
GSPNIUUQTFOJPSMJWJOHBCPVUDPNPESFUJSFNFOUBSFUJSFNFOU@MJWJIUN Q
+ 1JORVBSU . 4zSFOTFO 4
'BDUPSTUIBUQSPNPUFBOEQSFWFOUQSFQBSBUJPOGPS
GVUVSFDBSFOFFET1FSDFQUJPOTPGPMEFS$BOBEJBO (FSNBO BOE64XPNFO)FBMUI$BSF
GPS8PNFO*OUFSOBUJPOBM
+ 1MBOGPS:PVS)FBMUI
5JQTGPSBIFBMUIZSFUJSFNFOU#FJOHUIFIFBMUIJFTUZPVDBO
CFXJMMNBLFGPSBIBQQJFSSFUJSFNFOU BOETBWFZPVNPOFZ3FUSJFWFEGSPN
IUUQXXXQMBOGPSZPVSIFBMUIDPNSFUJSFNFOUBSUJDMFTIPXUJQTGPSBIFBMUIZ
SFUJSFNFOU
172
+ 1SP)FBMUIDPN
5FOFBTZUJQTUPIFMQDPQFXJUIBSUISJUJTQBJO3FUSJFWFEGSPN
IUUQXXXQSPIFBMUIDPNMJCSBSZTIPXBSUJDMFDGN MJCJE
+ 3PFTFOLPFUUFS .. (BSSJT +.
3FUJSFNFOUQMBOOJOH VTFPGUJNF BOE
QTZDIPTPDJBMBEKVTUNFOU*TTVFTJO.FOUBM)FBMUI/VSTJOH
+ 4BSB¾OP &%4NJUI 58
)FBMUIBOE1TZDIPMPHZ#JPQTZDIPTPDJBM*OUFSBDUJPOT
6OJUFE4UBUFT+PIO8JMFZ4POT *OD
+ 5BINBTFC.D$POBUIB +7PMLXFJO ,
$VMUVSBMDPOUPVSTPGUIFCPEZ"HJOHBOE
¾UOFTT%VCVRVF *",FOEBMM)VOU1VCMJTIFST
+ 5BINBTFC.D$POBUIB + 3JFTFS%BOOFS - .D$POBUIB 1% )BZUB 7 1PMBU 54

"DPNQBSBUJWFBOBMZTJTPG5VSLJTIBOE64BUUJUVEFTUPXBSEBHJOH5IF+PVSOBMPG
&EVDBUJPOBM(FSPOUPMPHZ

+ 5BINBTFC.D$POBUIB + 7PMLXFJO , 4DIOFMM ' -FBDI &3JMFZ -
"UUJUVEFT
UPXBSEBHJOH"DPNQBSBUJWFBOBMZTJTPGZPVOHBEVMUTGSPNUIF6OJUFE4UBUFTBOE
(FSNBOZ5IF*OUFSOBUJPOBM+PVSOBMPG"HJOHBOE)VNBO%FWFMPQNFOU

+ 5IFPEPTBLJT +#VGG 4
5IFBSUISJUJTDVSF/FX:PSL4U.BSUJOµT1SFTT
+ 64#VSFBVPGUIF$FOTVT
1FSDFOUPGQFPQMFCZSBUJPPGJODPNFUPQPWFSUZMFWFM
UP3FUSJFWFE'FCSVBSZ GSPNIUUQXXXDFOTVTHPWIIFTQPWFSUZ
ITUQPWITUQPWIUNM
+ 8IJUCPVSOF 4,
"EVMUEFWFMPQNFOUBOEBHJOH#JPQTZDIPTPDJBMQFSTQFDUJWFT
OEFE
6OJUFE4UBUFT+PIO8JMFZ4POT *OD
+ 8SPTDI $ )FDLIBVTTFO + -BDINBO .&
1SJNBSZBOETFDPOEBSZDPOUSPM
TUSBUFHJFTGPSNBOBHJOHIFBMUIBOE¾OBODJBMTUSFTTBDSPTTBEVMUIPPE1TZDIPMPHZBOE
"HJOH

173
PICTURE CREDITS
+ +BTNJO5BINBTFC.D$POBUIB,BSJO7PMLXFJO$BQMBO

+ +VQJUFSJNBHFT#SBOE91JDUVSFT5IJOLTUPDL
+ $PNTUPDL5IJOLTUPDL
+ +VQJUFSJNBHFT$PNTUPDL(FUUZ*NBHFT5IJOLTUPDL
+ J4UPDLQIPUP5IJOLTUPDL

+ *NBHF4PVSDF5IJOLTUPDL
+ 4JSJ4UBGGPSE-JGFTJ[F5IJOLTUPDL
+ 1VSFTUPDL5IJOLTUPDL
+ 1JYMBOE5IJOLTUPDL
+ $PNTUPDL*NBHFT$PNTUPDL(FUUZ*NBHFT5IJOLTUPDL
+ %JHJUBM7JTJPO5IJOLTUPDL
+ 4UPDLCZUF5IJOLTUPDL
+ #BOBOB4UPDL5IJOLTUPDL
+ )VOUTUPDL5IJOLTUPDL
+ 5IJOLTUPDL*NBHFT$PNTUPDL5IJOLTUPDL
+ +BDL)PMMJOHTXPSUI1IPUPEJTD5IJOLTUPDL
+ )FNFSB5IJOLTUPDL
+ /PFM)FOESJDLTPO%JHJUBM7JTJPO5IJOLTUPDL
+ 'POMJOF5IJOLTUPDL
+ %FTJHO1JDT5IJOLTUPDL
+ *$)*30%JHJUBM7JTJPO5IJOLTUPDL
+ BMUSFOEPJNBHFT4UPDLCZUF5IJOLTUPDL
$PWFS%FTJHO4BCJOF(SPUFO
$PWFS(SBQIJD)FNFSB5IJOLTUPDL
$PWFS1IPUP$PNTUPDL*NBHFT$PNTUPDL5IJOLTUPDL
174

The Social Geography of Healthy Aging The Importance of Place and Space

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Social Geography of Healthy Aging The Importance of Place and Space

Uploaded by

Copyright:

Available Formats

THE SOCIAL GEOGRAPHY OF HEALTHY AGING

HEALTHY AGING & FITNESS CONTENT THE AUTHORS

HEALTHY AGING & FITNESS

THE SOCIAL GEOGRAPHY

HEALTHY AGING & FITNESS

THE SOCIAL GEOGRAPHY

Jasmin Tahmaseb McConatha and Karin Volkwein-Caplan

8FXPVMEMJLFUPEFEJDBUFUIJTCPPLUP.FMJOB -BVSFO #FOKBNJO BOE)FMFOB

"HJOHJTJOFWJUBCMF)PXXFFYQFSJFODFBHJOHJTTIBQFECZIPX XIFO BOEXIFSF

UP DPQF XJUI UIFJS DISPOJD

5IJT CPPL DBO CF IFMQGVM

JODSFBTFJOMJGFFYQFDUBODZ PGDPVSTF JODSFBTFTUIFJODJEFODFPGDISPOJDEJTFBTF

NPSF UIFZBSFMFTTMJLFMZUPCFDPNFPCFTF POFPGUIFHSFBUFTUUISFBUTUPIFBMUI

0CFTJUZ JT CVU POF JTTVF

1PQVMBSDVMUVSFTIBQFTJNBHFTPGZPVUIBOEBHF'JMNT DPNNFSDJBMT CPPLT BOE

SFBMJUZPGXIBUJUNFBOTUPCFPMEFSJOUIFTUDFOUVSZ PGDPVSTF QSFTFOUTBWFSZ

PME 8IBU DBO XF MFBSO

$PVOUSJFT DJUJFT DPNNVOJUJFT BOE OFJHICPSIPPET XF TVHHFTU IBWF B

"QFSTPOµTQSFWJPVTMJGFFYQFSJFODFT QSFTFOUDJSDVNTUBODFT BOETPDJBMBOEDVMUVSBM

$IBQUFS   EJTDVTTFT UIF JNQPSUBODF PG OFJHICPSIPPE QBSLT JO QSPNPUJOH

IMPORTANT INFORMATION ABOUT BACK PAIN

ADDITIONAL CAUSES OF LOWER BACK PAIN

-PXFSCBDLQBJODBOCFDBVTFECZPWFSVTF TUSBJO PSJOKVSZ1FPQMFDBOIVSU

+ %IVSFMGI\IVGMWI UPDPOEJUJPOZPVSIFBSUBOEPUIFSNVTDMFT NBJOUBJO

"TQSFWJPVTMZTUBUFE CBDLQBJO FTQFDJBMMZDISPOJDMPXFSCBDLQBJO JTNPTUPGUFO

THE IMPORTANCE OF PLACE AND SPACE

%BO #VFUUOFS 

HAPPINESS AND EXERCISE: THE FOUNTAIN OF YOUTH

THE BENEFITS OF PHYSICAL ACTIVITY

*OBDUJWJUZ PO UIF PUIFS

A THEORY OF HEALTHY AGING

FINAL WORDS ABOUT EXERCISE AND BACKPAIN

PREVENTING BACK PAIN

$PNNPODISPOJDDPOEJUJPOT TVDIBTUIFCBDLQBJO4V[BOOFFYQFSJFODFE BSFOPU

+ "OUJLBJOFO *& &MMJT 3 ,PTNB . 

+ .B[BOFD %+ 

.BSJBNµT EJFU JT GVMM PG

PHYSICAL FITNESS PRESCRIPTION FOR HEALTH

'JUOFTT JODMVEFT UIF GPMMPXJOH ¾WF DPNQPOFOUT DBSEJPWBTDVMBS FOEVSBODF

CFDBVTF IFS FOWJSPONFOU QSPWJEFT B IFBMUIZ MJGFTUZMF -FUµT BOBMZ[F .BSJBNµT

HEALTHY DIET: “FOOD CIRCLE”

% WTIGMEP RSXI XS [SQIR 5IFTUBUJTUJDTQSFEJDUUIBUPOFJOFJHIUXPNFO

8IZEPFTQSBZFSTFFNUPIFMQ FWFOJGJUHPFTVOBOTXFSFE 1SBZFSJTUIFPQQPTJUF

+ 3VCJO ( 

UIF64"/PUUFMMJOHBOZPOF IFMFGUXJUIIJTGBNJMZJOUIFJSDBS B$JUSPO1BMBTU

0G DPVSTF $IBSMFT JT BMTP

EAT RIGHT ON THE GO – BALANCING A HEALTHY LIFE

GOALS FOR EATING ON THE ROAD

+ 5SBJMNJYXJUIESJFEGSVJUT OVUT BOETFFET

ENJOYING FAMILY AND GRANDCHILDREN

"OPUIFS TUVEZ DPOEVDUFE JO "VTUSBMJB DPOTJEFSFE

²*BMXBZTMPWFETQPSUT QBSUJDVMBSMZUFOOJT CVUBGUFSNZPQFOIFBSUTVSHFSZ XIFO

BENEFITS OF NINTENDO WII

DBTFTFWFOQSFWFOUTPNFPGUIFQIZTJPMPHJDBMSBWBHFTPGUJNF³ .BTDBSFMMJ 

HEALTHY AGING TIPS

+ &OKPZUIFBSUT WJTJUBNVTFVN HPUPBDPODFSUQMBZ

+ &YFSDJTFSFHVMBSMZ TUBSUXJUIUBMLJOHUPZPVSEPDUPS TUBSUTMPXMZBOE

&YFSDJTJOHHFUTNPSFJNQPSUBOUXJUIBHF 1BJOUFS 

1PMMZJTWFSZIBQQZJOIFSDPNNVOJUZ ²*UJTEJWFSTF NJEEMFDMBTT IBTMPUTPGQBSLT

4UFQIBOJF JOIFSFBSMZTOPX TUJMMESJWFTBOEUBLFTDBSFPGIFSBJMJOHTJTUFST

&MBJOFBOE1PMMZBMTPIBWFQBSLTOFBSCZ JODMVEJOHUFOOJTDPVSUT BTXJNNJOHQPPM

HEALTH PROMOTION AND ILLNESS PREVENTION

DISEASE PREVALENCE AMONG OLDER ADULTS

8FXPVMEMJLFUPEFEJDBUFUIJTCPPLUP.FMJOB -BVSFO #FOKBNJO BOE)FMFOB

"HJOHJTJOFWJUBCMF)PXXFFYQFSJFODFBHJOHJTTIBQFECZIPX XIFO BOEXIFSF

1PQVMBSDVMUVSFTIBQFTJNBHFTPGZPVUIBOEBHF'JMNT DPNNFSDJBMT CPPLT BOE

SFBMJUZPGXIBUJUNFBOTUPCFPMEFSJOUIFTUDFOUVSZ PGDPVSTF QSFTFOUTBWFSZ

PME 8IBU DBO XF MFBSO

$IBQUFS EJTDVTTFT UIF JNQPSUBODF PG OFJHICPSIPPE QBSLT JO QSPNPUJOH

-PXFSCBDLQBJODBOCFDBVTFECZPWFSVTF TUSBJO PSJOKVSZ1FPQMFDBOIVSU

%BO #VFUUOFS

+ "OUJLBJOFO *& &MMJT 3 ,PTNB .

+ .B[BOFD %+

'JUOFTT JODMVEFT UIF GPMMPXJOH ¾WF DPNQPOFOUT DBSEJPWBTDVMBS FOEVSBODF

CFDBVTF IFS FOWJSPONFOU QSPWJEFT B IFBMUIZ MJGFTUZMF -FUµT BOBMZ[F .BSJBNµT

% WTIGMEP RSXI XS [SQIR 5IFTUBUJTUJDTQSFEJDUUIBUPOFJOFJHIUXPNFO

+ 3VCJO (

UIF64"/PUUFMMJOHBOZPOF IFMFGUXJUIIJTGBNJMZJOUIFJSDBS B$JUSPO1BMBTU

DBTFTFWFOQSFWFOUTPNFPGUIFQIZTJPMPHJDBMSBWBHFTPGUJNF³ .BTDBSFMMJ

+ &OKPZUIFBSUT WJTJUBNVTFVN HPUPBDPODFSUQMBZ

&YFSDJTJOHHFUTNPSFJNQPSUBOUXJUIBHF 1BJOUFS

4UFQIBOJF JOIFSFBSMZTOPX TUJMMESJWFTBOEUBLFTDBSFPGIFSBJMJOHTJTUFST

&NQIZTFNB "TUINB PS$01%

8IBU JG UIFSF BSF OP PGGF

4UBZBDUJWF.PWF8BMLJOH HBSEFOJOH IPVTFXPSLPSZBSEXPSLOPNBUUFSXIBU

+ #MVNFOUIBM +" FUBM

%FTQJUFIJTEJG¾DVMUJFT &EEZXBTBIBQQZDIJME)PXFWFS XIFOIFSFBDIFEUIF

)JTQBSFOUT BOEFTQFDJBMMZIJTEBE IBECFFOXPOEFSGVMSPMFNPEFMTGPS&EEZ

(SPXJOHVQJOUIFTBOET &EEZDPVMEBMXBZTCFGPVOEPVUTJEF QMBZJOH

BUIMFUFT XJUI QIZTJDBM BOE NFEJDBM DPOEJUJPOT ²5IF

&EEZ IBT FYQFSJFODFE TFMGSFBMJ[BUJPO UISPVHI DPNQFUJUJWF TQPSU )F IBT

*O XIFO&EEZXBTBMSFBEZJOIJTT IFTXBN

CVUXBOUTUPNBJOUBJOUIFRVBMJUZPGIJTMJGF"DDPSEJOHMZ IFFYFSDJTFT FBUTSJHIU

*OTVN FOHBHJOHJOSFHVMBSIFBMUISFMBUFEFYFSDJTF BTXFMMBTNFOUBMBOETPDJBM

"MBCBNB -PVJTJBOB 0IJP

²8IFOFWFSSFNFNCFSUIPTFIVOHSZUJNFTXIFOXBTTNBMM DSZ ³-JTFTBZT²

-JTF MFBSOFE UP BTTPDJBUF GPPE XJUI DPNGPSU 6OUJM

+ %FQSFTTJPOTZNQUPNT UPPGDBSFQSPWJEFST UPTVGGFS

5IFWFSZOFYUNPSOJOH-JTFKPJOTIFSOFJHICPS 4POKB GPSBNPSOJOHXBML4POKBJT

EBZ4IFMJLFTJUTPNVDIUIBU WFSZTPPO 4POKBBOE-JTFCFHJOUPXBMLUPHFUIFS

5IF CFOF¾UT PG XBMLJOH B QFU GPS NJOVUFT B EBZ

+PBOJTJOHPPEIFBMUI4IFJTBDUJWF CVTZ BOEIFSDPHOJUJWFBOEQIZTJDBMTLJMMT

+ #VNHBSEOFS 8

"CPVU NJMMJPO "NFSJ

5JOBJTOPMPOHFS²ZPVOH ³CVUTIFDBOCF¾U IFBMUIZ BOEBUUSBDUJWF4IFTPPO

&EVDBUJPO BOE BXBSFOFTT PG UIF JNQPSUBODF

.BLJOHVTFPGSPMFNPEFMT XBUDIXIBUPUIFSTBSFEPJOH

BHFBTBIJSJOHPS¾SJOHDSJUFSJB BHFEJTDSJNJOBUJPOJTTUJMMXJEFTQSFBE "UDIMFZ