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From Toes to Head:
The Many Reasons To
Stand Up and Move

The original booklet was a compilation of articles written for a “Senior’s Newsletter” at the JCC from 2009 to 2017. It was put together as a fund-raiser. The new book was created in response to many requests for another like the first.

Look for some articles from the first book on this page.


You have an extra day to think about heart health in February...

Clasp one hand in the other; your heart is about that size.

The heart is a double pump system that can push a blood cell around the body in under 20 seconds. Squeeze a water-filled tennis ball with enough force to squirt the water 30 feet and you will see what the strength of a healthy heart is; the muscle force is greater than a sprinter’s calf muscle.

At rest the average (healthy) adult heart beats 75 times a minute (women more; men less), or 100,000 times a day.

Poor heart health may cause a weaker squeeze; more beats are needed to move blood. Athletes usually develop a more forceful pump that doesn’t need to beat as often.


Exercise that demands stronger, faster pumping to circulate more oxygen to active cells will improve the heart muscle when done regularly. A good sign of heart health is the speed with which the heart beat returns to a resting level when exercise finishes.


The heart needs to move blood through about 60,000 miles of blood vessels daily. With age we lose elastic tissue (witness wrinkles and saggy skin) so there is less “give” as the blood is pushed through the vessels. Blood pressure increases as the heart pushes against more rigid tubing.


One way to relax blood vessels, improve blood flow and burn a few more calories is with a good belly laugh. Laughter is definitely good medicine for the heart.