Staying Motivated to Exercise

Over and over again we hear that one of the best contributing factors to aging successfully is to keep active.  Regular exercise is found to help with our sleep, our mental state, brain function — not to mention keeping our physical body stronger longer that assists with better balance.

So why do we find it easy to forego that much needed daily activity?  I find excuses on occasion myself – “I’m tired,” “I ache or just don’t feel well.”  Most of the time my day just gets away from me.

As we age, we truly have those days where we don’t feel well enough to exert extra energy – and we need to heed those hints our bodies send us.  However, more than likely it could be a lack of planning or a shortage of desire that keeps us from following through.

If daily physical activity is one of the most important things we can do for ourselves to keep doing the things we enjoy as we age, how do we stay motivated?  Consider the following tips.

First, make daily exercise a priority and then find ways to fit it into your day.  We are more likely to stay moving if we consistently make time for it.  This time of year, we may plan to beat the heat with an early morning walk.  Make it a habit to park a distance away when connecting for appointments or shopping, if you can handle the extra steps.  Physical activity doesn’t all have to be done in one fell swoop.  Break it up into smaller segments and different activities to better use a variety of your muscles.

Do activities you enjoy.  It will make it more fun.  Right now the garden is a busy site for some physical activity.  With this rain, I’ve found areas where the weeds have been flourishing even when the sun doesn’t shine.  Be creative and try something new.  I’m interested in learning more about pickleball.

Make it a social activity.  Whether it’s the family dog or a neighbor close by, research has proven we are more accountable with our physical activity when others are counting on us to move with them.  This encouragement helps keep us going and provides emotional support.

Get back on track if there has been a break in your routine.  Life happens.  Well laid plans aren’t always able to be kept.  Things like weather and injury or illness interfere.  If it has been an extended break, it’s important to start slowly and gradually build back up to your previous level.  The activity types may need to be altered. However, there are some great chair activities that can be done if recuperation is needed.

Set goals and keep track of your physical activity. Tracking can be a motivator.  The tracking may begin to indicate where weaknesses might be in a plan.  Sometimes we think we are getting more exercise than we really are.  There are devices available that track steps and heart rates to help monitor exercise levels. When goals are reached reward yourself and set a new goal.

Research suggests building up to at least 30 minutes of activity on most days of the week that accelerates your breathing.  We are also encouraged to spread our activity across a variety of exercises that promote endurance, strength, balance, and flexibility.

Exercise should not hurt or make you feel really tired.  You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain.  Overall, being active will probably make you feel better and more productive.

For more information on physical activity, contact your Southwind Extension District office.

K-State Research and Extension is an equal opportunity provider and employer.

Our early life stages are pretty predictable.  We speak our first words and take our first steps — generally within a short time frame of a few months to a year or two.  We can also count on puberty taking place between a few short years of our youth.

When we become young adults, our development and maturation from there on have more to do with our environment around us and the choices we make.  These factors are what contribute to our older adults being the most diverse age sector of the world’s population.

Beyond biological changes, aging is often associated with other life transitions such as retirement, relocation to more appropriate housing and the experience of death of friends and partners. A longer life brings with it opportunities, not only for older people and their families, but also for societies as a whole.

Additional years provide the chance to pursue new activities such as further education, a new career or a long-neglected passion. Older people also contribute in many ways to their families and communities. Yet the extent of these opportunities and contributions depends heavily on one factor: health.

If people can experience their extra years of life in good health and if they live in a supportive environment, their ability to do the things they value will be little different from that of a younger person. This thought was brought home to me through a recent conference I attended.  One of my take-away statements — “At retirement, it’s important to keep our activity level up to the level it was prior to retirement. Those activities may change and should change, but we must remain involved and active.”

Maintaining healthy behaviors throughout life, particularly eating a balanced diet, engaging in regular physical activity and refraining from tobacco use, all contribute to reducing the risk of non-communicable diseases, improving physical and mental capacity and delaying care dependency.

Just as every person is unique, so too is how they age and how they choose to do it – and there is no “right” way. Sure, we can distinguish those who are in their second half of life, but we don’t dare guess their age.  Our aging processes differ so greatly that we can easily miscalculate their years through simple observations.

Every May we have the opportunity to celebrate Older Americans Month.  The theme for 2022 is ‘Age My Way’ with a focus on aging in place and exploring ways older adults can remain in and be involved with their communities.

While Age My Way will look different for each person, here are common things everyone can consider:

• Planning: Think about what you will need and want in the future, from home and community-based services to community activities that interest you.
• Engagement: Remain involved and contribute to your community through work, volunteer, and/or civic participation opportunities.
• Access: Make home improvements and modifications, use assistive technologies, and customize supports to help you better age in place.
• Connection: Maintain social activities and relationships to combat social isolation and stay connected to your community.

Diverse communities are strong communities. Ensuring that older adults remain involved and included in our communities for as long as possible benefits everyone.

K-State Research and Extension is an equal opportunity provider and employer.

Scout Trees Now to Prevent Future Problems

Trees are a huge asset to the landscape. They offer us considerable energy savings when properly placed. Whether you have just planted new trees or have large majestic trees, they can become the targets of disease, insects and human error that can slow their growth and even kill them. This article will cover several tree troubles to be on the lookout for in the next few weeks.

First, I want to address mulching. Unfortunately, as I drive around our communities, I continue to see what is known as the “mulch volcano.” This is the practice of piling mulch high up the trunk of a tree and sloping it down towards the ground – like the shape of a volcano!

When mulch is applied in this manner, it is very detrimental to the tree. It confuses the tree to thinking that the soil level has changed. This will cause the tree to start growing roots into the mulch and can even start to cause decay in the trunk. Mulch applied too deeply can actually prevent moisture from reaching the soil and suffocate the roots – causing the tree to die.

If you are guilty of the mulch volcano, it can easily be fixed by dragging the mulch away from the trunk and reshaping the pile. Mulch should be kept 3-6 inches away from the trunk and should be spread out away from the tree in each direction at least 3 feet – more if you can. As for mulch thickness, 3 to 4 inches is all that is needed.

The pine trees in our area continue to decline. Have you noticed how some pines are exhibiting an abnormal amount of browning to the needles? The trees have been hit by Dothistroma needle blight. This is a common and serious disease of pines. This needle blight is characterized by the heavy loss of older, inner needles, plus the appearance of small black fruiting structures on needles in the spring. Copper-containing fungicides can be used for control. However, many of the trees in our area may have already been lost.

Finally, bagworm season is nearing. They are a yearly pest in our area and can cause considerable damage. Eastern red cedar and junipers are the most commonly affected species, although bagworms can attack arborvitae, spruce, pine and some broadleaf trees and shrubs.

Bagworm larvae will begin emerging any time now. Hatching does not happen overnight. Instead, hatching can continue for 4 to 5 weeks. When hatched, they will be very small and rather difficult to see. As they consume plant material, the larvae will become larger and larger and so will the new bags.

Many times, homeowners don’t begin worrying about bagworms until they are large and easy to see! At that point, chemical controls are a waste of time and money. Chemical control is most effective when larvae are in their early developmental stages. There are a number of insecticides that are effective against bagworms this time of year.

Trees are an investment! Don’t let disease or insect damage take hold. The Extension office is available to help you with any tree issues you may be facing. For assistance, please contact me at one of our Southwind Extension District office locations.

Krista Harding is a K-State Research and Extension Agricultural agent assigned to Southwind District.  She may be reached at [email protected] or 620-244-3826.

K-State Research and Extension is an equal opportunity provider and employer.

Southwind Extension District

Family and Consumer Sciences

Estate Planning Informational Meeting set

No matter how modest, everything you own is considered a part of your estate. Additionally, no matter how large or small your net worth is, everybody has something to pass on to their heirs.

An estate plan will help ensure that your wishes for your possessions are followed — especially when you are not around to give the direction. Without a plan, state law will provide the processes for your estate settlement, and your wishes may not be considered.

Join Joy Miller and Barbara Stockebrand, Southwind Extension Family and Consumer Sciences Agents for “Estate Planning: Beginning the Process” on May 19, 2022, at 6:00 p.m. at Bourbon County Fairgrounds 4-H Building in Fort Scott.

Learn estate planning terms, who should do estate planning and why, and some of the steps involved with estate planning.

Please register by calling 620-625-8620 or emailing [email protected]. There is no charge for this event.

Everyone is invited to attend.

Extension has been helping people for over 100 years. A lot has changed since the Extension service was created in 1914, but the one thing that remains the same is the mission of Extension. Extension means “reaching out.” Extension agents reach out and extend their knowledge and resources to the public. Extension is for everyone to use!

The Extension philosophy is to help people help themselves by taking university knowledge to where people live, work and play. We strive to be very attentive to the needs of the people and provide quality information and problem-solving tactics for everyday concerns.

In recent years with literally everything being on the internet, people might say we don’t need Extension anymore because I can get all the information I need on the internet. Although you can find tons of information on the internet, it is often difficult to determine what is true and what is not. Many times we get calls from people that have found information on-line, tried it and it actually made things worse. The growing environment in southeast Kansas is much different than is in say Ohio, but your internet search isn’t going to know that. It’s kind of like searching symptoms of bodily pains. If you search long enough, you will be convinced you are dying because your big toe hurts! We offer that human interaction that you just can’t get with a computer.

Anyone that has a lawn or landscape can benefit from the local Extension office. The weeds you try to keep from growing in your lawn, or the tree that has holes in the trunk, or the spots on your tomato leaves are all areas Extension offers advice.

Your local Extension office is here to help you with problem solving tactics specific to your needs and to give you the tools to improve the situation. On the horticulture side, you can obtain information on trees, turf, flowers, insects, gardens, soils and other related topics. The office can assist you with any specific plant or insect problem you may have encountered. Home evaluations are even offered when necessary to gather additional information about a specific horticulture problem.

Many times when I take a call, the person on the other ends starts the conversation by saying “I have a dumb question.” My response is always this – “There are never any dumb questions when you call the Extension office.” My job is to help the public with whatever question or issue they may have and to try to educate them. I may not always have the answer they are looking for immediately, but 99% of the time I can find an answer.

We often hear that Extension is the best kept secret. Many folks don’t know what we do or what we have to offer. I want you to know that we are your source for all things horticulture!

During the growing season, I am in the Erie office Monday, Wednesday and Friday; Iola on Tuesday and Fort Scott on Thursday. However, you can always reach me by e-mailing [email protected] or call 620-244-3826.

Krista Harding is a K-State Research and Extension Horticultural agent assigned to Southwind District. 

K-State Research and Extension is an equal opportunity provider and employer.

The Southwind Extension District had a great program recently on landscaping to attract hummingbirds. The program speaker, Chuck Otte, gave the attendees information on the hummingbird season, nesting habits, food sources and feeder tips. I will highlight some of his information in hopes that it will help you be more successful in attracting hummingbirds to your landscape.

Although there are approximately 360 species of hummingbirds between North and South America, 99.99% of all hummingbirds found in our area will be the Ruby-throated. Their furious spring migration starts in April and continues until early May. Once the migration is complete, hummingbirds settle into nesting mode.

Nests are built in June, with the female determining the site location. The Ruby-throated hummingbird nests will be built near the tip of a down-sloping tree branch with a fairly open area below and the canopy above. Popular tree species for nest building include oak, yellow birch, pine and hackberry. Hummingbirds generally prefer deciduous tree species over conifers. The nesting site will be determined based upon availability of nectar sources and insects. The nests are small – no larger than the size of a quarter!

When it comes to food sources, hummingbirds are attracted to the color red. It is like a flashing neon on sign to them. To prove this point, try putting on a red cap or shirt and sit quietly near a feeder. The hummingbirds will definitely check you out! However, hummingbirds do feed on more than just red flowers.

Any flowering plant that has a trumpet-style flower and is in the red/orange sector of the color spectrum will be quite attractive to hummingbirds. In his presentation, Chuck highlighted several plants to include in your landscape to bring in the most birds. The list included: traditional red Salvia, Agastache, Scarlet runner bean, Cardinal flower, Beebalm, Trumpet Creeper (only if you have lots of space), Butterfly Bush, Hollyhock, Rose of Sharon, Cardinal Climber and Canna.

As for feeders, mark the date of April 10^th on your calendar. Chuck stated that in southeastern Kansas, our feeders need to be up and open for business by then. He had several good tips for feeder management:

• You CAN’T have too many feeders!
• Don’t fill feeders completely full – clean at each filling
• If hummingbirds are not emptying feeder – change nectar and clean every 2-3 days
• Do not dye the water red – just a small amount of red on the feeder is all you need
• Artificial nectar – 4 parts water, 1 part sugar

One eight ounce feeder will fulfill the daily energy needs of 40 to 60 hummingbirds. By having more feeders available, this will allow the hummingbirds to feed more easily with less stress. Also, it will decrease the likelihood of territorial fighting. If you’ve fed hummingbirds in the past, then I’m sure you know all about the one that seems to be the gatekeeper at the feeder!

In casual conversations, you might hear someone say that they have no hummingbirds over the summer, while others seem to be overrun with hummers. This could be due to “neighborhood feeder saturation.” Basically, this is when the number of feeders within a geographic area exceeds the biological needs of the hummingbirds present which spreads the birds out. Populations of birds can be cyclical – you can have hummers for several summers and then those birds go elsewhere or don’t survive the winter. However, in a year or two, the population will probably cycle back around.

If you have no hummingbird activity by late May or early June, you may just want to take the feeders down until early August. The south bound migration usually starts in late July or early August. Many bird watchers indicate that August and September are actually their best months.

Krista Harding is a K-State Research and Extension Horticulture agent assigned to Southwind District. She may be reached at [email protected] or 620-244-3826

K-State Research and Extension is an equal opportunity provider and employer.

Whether for culinary or medicinal purposes, herbs are a versatile plant. Are you interested in learning how to grow herbs and utilize them as natural seasoning? If so, plan to attend an herb workshop set for Thursday, April 14 at 6:00 pm at the Bronson Public Library in Bronson. The workshop will cover growing herbs indoors, care and maintenance, the health benefits of cooking with herbs, utilizing them in the kitchen, and herb preservation. In addition, participants will get to taste test a few recipes. For more information, call the Southwind Extension District at 620-365-2242.

KSRE Southwind District

FACS News Column

Joy Miller

620-223-3720 or [email protected]

Put Your Refund to Work

For many people, a tax refund is the largest check they will receive all year. And most of us wouldn’t be at a loss for ideas on how to spend that check, the dilemma is deciding what to drop from the list.

The IRS reports that the average tax refund is close to $3,000. This isn’t a crazy, change your life forever amount of money, but definitely an improve your financial standing amount. General rules of thumb are helpful in determining how to divide and utilize your tax refund. One option is the 30-40-30 plan to pay for your past, present, and future financial needs. Designate 30% of your refund to paying off debt and catching on up bills. Earmark 40% for current use. And utilize the other 30% to jump start an emergency fund or long-term savings.

It is always important to catch up or be prepared to pay current bills and financial commitments. If possible, use part of a tax refund to eliminate service or installment payment fees, late fees, or pay down high interest (double digit) debt. Paying for car, home, or renter’s insurance can be cheaper if paid in full instead of monthly installments. Some medical services provide a discount if the balance is paid in full, too. Avoiding late fees on bills or taxes and paying down debt increases future income to meet other financial needs and goals.

Another option is setting some funds aside for the expected but yet unexpected expenses such as a car repair, the air conditioner quitting, a medical bill, or loss of a job. Creating an emergency fund for these type of expenses helps reduce stress and the possibility of taking on debt.

You may also have a big ‘shopping list’ of wants and needs. Do you have plans for a kitchen remodel? A family vacation? College tuition? A tax refund can serve as the seed money for expenses that are two to five years away. Check with banks and financial companies for investment options that pays a return but not at the risk of losing value to help fund short term financial goals.

While it may seem far off, pay attention to your retirement savings, too. If it is thin, dedicate some of your tax refund into a retirement account such as an IRA. Time and compounding interest allow investments to grow, furthering your financial stability in the future.

Plan today on how to best use your tax refund for you and your family’s financial well-being.

For more information, please contact Joy Miller, Family Resource Management Extension Agent, at [email protected] or by calling 620-223-3720.

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K – State Research and Extension is an equal opportunity provider and employer.

By  Barbara Stockebrand

Southwind Extension District –Yates Center

Family and Consumer Sciences

Every stage in life offers challenges, and making the most of one’s later years requires different tools and perspectives than other stages.

To connect older Kansans and promote physical, mental and financial health, K-State Research and Extension and several community agencies and businesses are offering the annual Aging with Attitude Regional Expo on April 29 in Fort Scott.

This year’s expo will take place from 9 a.m. to 3:30 p.m. at the Community Christian Church, 1919 Horton St. Among the topics on the agenda are:

• At Home and Independent
• Medicare Advantage Plans – What Are They Really?
• Stretching Your Food Budget
• Medication Safety
• Immunizations – Checking the Facts
• Estate Planning 101
• Healthy or Challenged? Physical Therapy and In-Home Safety
• Aging and Mental Health

Professor at the Kansas Technology Center of Pittsburg State, Dr. Mark Johnson, will deliver the keynote address, “Honing Your Memory Skills.” Dr. Johnson, also known as the Memory Guy, will share proven memory techniques that will help participants develop skills to remember dates, names, and other information.

Registration is $15 per person until April 18 and includes lunch, refreshments, activities, access to the keynote address, educational speakers and resource fair, and eligibility for door prizes. Registrations after April 18 are $25 per person, and lunch is not guaranteed.

For those who cannot attend in-person, a registration fee of $5 will gain access to recordings of the sessions a few weeks following the in-person event. Registrations may be made online at www.agingexpo.ksu.edu