“Joining Dameron Communications allows me to merge my expertise with my commitment to uplifting our community,” said Vickie Davis.
San Bernardino, CA—Dameron Communications announced the addition of Vickie Davis, L.M.F.T., M.A., M.A.C., to its team as a Social Media Expert.
“Joining Dameron Communications allows me to merge my expertise with my commitment to uplifting our community. Being part of a team that values community engagement and strategic advocacy is a privilege. I am grateful for this incredible opportunity to amplify meaningful causes and create lasting impact.”
Davis brings a wealth of experience in community engagement and social impact to her new role. As a licensed Marriage & Family Therapist, she has dedicated her career to uplifting historically disadvantaged communities through mental health advocacy, youth empowerment, and community-based initiatives.
Davis also serves as a Clinical Supervisor at Victor Community Support Services, where she oversees fiscal contracts, leads the Student Assistance Program, and implements mental health outreach in local communities and schools.
Beyond her clinical work, Davis is a passionate community organizer. She co-founded “Black on the Block,” now known as Rialto City Jam, and initiated the Juneteenth Jam in Rialto—both events celebrate heritage and support small businesses. She also spearheads an annual I.E. Tour of Toys, delivering joy to underserved families across the Inland Empire.
“Davis’s expertise in community engagement, combined with her deep understanding of social issues, will be invaluable to Dameron Communications as the agency continues to expand its social media offerings and help clients connect with their target audiences in meaningful ways,” said Carl M. Dameron, president of Dameron Communications.
Dameron Communications is a diverse team of communications professionals founded in 1988. The agency offers a wide range of public relations, advertising, media research, community relations, and government relations services. Dameron Communications has a proven track record of success, and its work has won numerous awards and client accolades.
Dameron Communications is a full-service communications agency that combines unsurpassed relationships with proven advertising and public relations methods. The agency’s experienced professionals are dedicated to delivering winning and measurable results for its clients.
Photo caption: Diana Alexander represents the County Administrative Office in supporting the San Bernardino County Equity Element Group (SBC Equity Element Group). “Together, we will identify areas of racial disparity, recommend actionable solutions, and support existing initiatives within the County government and the community,” said Alexander.
“We will work collaboratively with community stakeholders to identify and dismantle systemic barriers that hinder progress for Black residents and people of color. Equity Elevates All; we will build a brighter future for all together.”
San Bernardino, CA—Diana Alexander partners with the San Bernardino County Equity Element Group (SBC Equity Element Group) as a representative of the County Administrative Office. Alexander, a seasoned public administrator with extensive experience in the San Bernardino County government, collaborates with the group in its ongoing efforts to identify and address racial disparities and promote equity for all San Bernardino County residents.
A Leader Committed to Equity
Alexander oversees operations for seven County Human Services departments, including Veteran’s Affairs, Aging & Adult Services, Transitional Assistance, Child Support, First 5, Preschool Services, and IHSS-Public Authority.
“Alexander brings a wealth of knowledge and a strong commitment to social justice to the role. As San Bernardino County’s Assistant Executive Officer since 2020, she has overseen critical County departments and spearheaded the county’s equity work following the Board of Supervisors’ declaration of racism as a public health crisis,” said Snoke.
“I am honored to partner with and support the Equity Element Group in its vital mission to create a more just and equitable San Bernardino County,” Alexander said. “We will work collaboratively with community leaders and stakeholders to identify and dismantle systemic barriers that hinder progress for Black residents and people of color. As the Group’s slogan states, Equity Elevates All, we will build a brighter future for everyone.”
Building on a Strong Foundation
The SB County Equity Element Group was established in 2020 and incorporated into the Countywide Vision. Initially focused on the Black community, the group is committed to expanding its reach to include all ethnicities, fostering an inclusive vision for San Bernardino County.
A History of Success
Alexander has also served in many county, community, and church organizations. She has received many awards and accolades, including the Public Service Award for Excellence, the American Society for Public Administration 2024 Outstanding Senior Administrator award, the 2020 County Women’s Network “Extraordinary Woman ” award, and the San Bernardino County Association of African American Employees “County Trailblazer” award.
She also received a resolution from the San Bernardino County Board of Supervisors for her work in partnering with California State University, San Bernardino, to establish a Master of Public Administration Cohort for County employees.
Alexander has an associate’s degree in liberal arts from San Bernardino Valley College and a bachelor’s and master’s degree in public administration, both from California State University, San Bernardino, where she was an adjunct professor in the Public Administration graduate school.
Alexander lives in San Bernardino County. She attends the Mt. Rubidoux SDA church in Riverside, CA, where she is the first-ever female Head Elder. She is the proud parent of four children: two daughters-in-law, one son-in-law, and six grandchildren.
For more information on the Equity Element Group, email Info@SBCEEG.org.
About The San Bernardino County Equity Element Group
The Equity Element Group’s mission is to identify and address systemic inequities within San Bernardino County. It focuses on creating a more just and equitable society for all residents, particularly Black residents and people of color. The Group strives to dismantle barriers, promote inclusivity, and empower marginalized communities through data-driven strategies and community-centered solutions.
“The San Bernardino County Equity Element Group is committed to creating a more equitable and inclusive San Bernardino County. By fostering collaboration, empowering communities, and driving systemic change, the group is shaping a brighter future for all,” said the Rev. George Lamb, chair of the Equity Element Group.
San Bernardino, CA – The San Bernardino County Equity Element Group (SBC Equity Element Group) is a dynamic force for positive change in San Bernardino County. It is dedicated to addressing systemic inequities and creating a more just and equitable society for all residents, particularly people of color.
The SBC Equity Element Group was created shortly after the San Bernardino County Board of Supervisors unanimously passed a resolution declaring Racism A Public Health Crisis on Tuesday, June 23, 2020. The resolution tasked the County Administrative Office with forming an equity group to represent the 11th element of the Countywide Vision.
“The SBC Equity Element Group is committed to creating a more equitable and inclusive San Bernardino County. By fostering collaboration, empowering communities, and driving systemic change, the Group is shaping a brighter future for all,” said SBC Equity Element Group chair Rev. George Lamb.
“The SBC Equity Element Group is charged with determining where there may be racial disparities among our residents in the county, recommend campaigns and programs to address those issues, and identify initiatives that are already underway within County government or in the community that can be highlighted and supported,” explained San Bernardino County Administrative Assistant Executive Officer Diana Alexander.
In 2020, the inaugural SBC Equity Element Group was comprised of Black community leaders.
A Collaborative Approach to Equity
The Equity Element Group’s founding members were inspiring leaders from various community organizations handpicked by the County Board of Supervisors. This Group was dedicated to breaking down barriers and championing inclusivity. Among its members were:
Jordan Brown – Black Voice News
Keynasia Buffong – National Black Grads
Pastor Samuel Casey – Churches Organized for Prophetic Engagement (COPE)
Willie Ellison – Southern California Black Chamber of Commerce
George Lamb – Faith Advisory Council for Community Transformation (F.A.C.C.T.)
Tammy Martin-Ryles – Black Chamber of Commerce
Tremaine Mitchell – Youth Action Project
Phyllis K. Morris-Green – Reimagining Our Communities (ROC)
The late Deborah Smith-Gilbert was a highly esteemed member of the IE National Council of Negro Women. (IENCNW). Her contributions to the Equity Element Group and the community will forever resonate in our memories and be treasured deeply.
Terrance Stone – Young Visionaries Youth Leadership Academy
Bill Thomas – NAACP, High Desert Branch
Dina Walker – BLU Educational Foundation
Our departed colleague Reggie Webb was a valued member of the Cooperative Economic Empowerment Movement (CEEM) and the Westside Action Group (WAG). His contributions to Equity Element Group and the community will always be remembered and cherished.
Keith Willis – 100 Black Men of the Inland Empire
Chache Wright – NAACP
“In 2024, the SBC Equity Element Group transformed due to changes in its membership. We are proud to introduce the steering committee,” said Rev. Lamb. “Additional members are being added and will be announced at the end of February.”
Steering Committee Members Are:
George Lamb – Faith Advisory Council for Community Transformation (F.A.C.C.T.)Committee Chair
Theodore B. Miller, Esq., a co-principal and co-founder, leads the engagement.
Photo Caption: Theodore B. Miller, Esq., Equity & Results
Communications and Public Information
Carl M. Dameron, Creative Director Dameron Communications. An Inland Empire-based full-service advertising and public relations firm.
Photo Caption: Carl M. Dameron, Dameron Communications
Key Accomplishments
The SBC Equity Element Group, in collaboration with the San Bernadino County Administrative office, has made significant strides in its mission to create a more equitable future for San Bernardino County:
Partnering with Equity and Results: retained the firm of Equity and Results, a multiracial, collectively led learning organization rooted in advancing racial equity and liberation through institutional change. The engagement is led by Theodore B. Miller, Esq., Co-Principal.
Collaborating with the County Purchasing Department: working to increase contracting opportunities for minority-owned businesses in the county’s procurement process.
Advancing Equity and Inclusivity within County Departments: Collaborated with county departments to identify and correct any policies or practices that have created or could create barriers to achieving equity.
Contributing to the Countywide Vision: Representatives from the SBC Equity Element Group joined the Countywide Vision leadership team to assist with developing initiatives that promote and help fulfill the countywide vision.
Launching a New Interactive Website: The Group is excited to announce the launch of its new website in the first quarter of 2025. The website will provide a platform for community engagement, job opportunities, and business development.
A Brighter Future
“The San Bernardino County Equity Element Group is committed to creating a more equitable and inclusive San Bernardino County. By fostering collaboration, empowering communities, and driving systemic change, the Group is shaping a brighter future for all,” said Rev. Lamb.
He continued, “The SBC Equity Element Group has developed a logo and slogan to emphasize that “Equity Elevates Everyone.” The Group’s initial efforts focused on enhancing equity for the Black community, and as we move forward, our work will encompass all people of color; the results will benefit everyone.”
For example, although initially perceived as a remedy for racial discrimination against Blacks, the provisions of the 1964 Civil Rights Act prohibited discrimination based on sex and race in employment practices, public accommodations, and federally funded programs. Furthermore, it bolstered voting rights enforcement and facilitated the desegregation of educational institutions. These hard-won rights not only helped Blacks be more successful, but they significantly advanced all women, Latinos, Asians, and individuals of color.
Photo Caption: SBC Equity Element Group at the State of the County Event with County leadership: Diana Alexander, San Bernardino County Assistant Executive Officer; Tracy Reece, San Bernardino County Probation Chief; Bill Thomas, President of the NAACP, High Desert Branch; Phyllis K. Morris-Green, President, Reimagining Our Communities (ROC); Thomas Sone, San Bernardino County Public Defender; and Rev. George Lamb – President, Faith Advisory Council for Community Transformation (F.A.C.C.T.) and SBC Equity Element Group Chair.
For additional information about the SBC Equity Element Group, contact Info@SBCEEG.org.
The SBC Equity Element Group’s mission is to identify and address systemic inequities within San Bernardino County. It focuses on creating a more just and equitable society for all residents, particularly Black residents and people of color. The Group strives to dismantle barriers, promote inclusivity, and empower marginalized communities through data-driven strategies and community-centered solutions.
“We work with the City of Redlands side-by-side on the City’s streets to find and help unhoused individuals and families get settled into permanent housing,” said Salvation Army San Bernardino Citadel Commander Major Isaias Braga.
Photo Caption: About The Salvation Army in San Bernardino County
The City of Redlands presented a grant for $1,354,487. “We work with the City of Redlands side-by-side on Redlands’ streets to find and help unhoused individuals and families get settled into permanent housing,” said Salvation Army San Bernardino Citadel Major Isaias Braga. As a result, 169 people now have a permanent place to live and call home.
PHOTO CAPTION: The City of Redlands presented a check for $1,354,487 in grant funds to the San Bernardino Citadel of The Salvation Army at the Red Kettle Kickoff Event on November 12th. Left to Right: Lt. Colonel Mike Dickinson, Divisional Commander; David Rabindranath, Homeless Solutions Manager for the City of Redlands; Mario Saucedo, Redlands Council Member; Major Adelma Braga, and Major Isias Braga, San Bernardino Salvation Army Citadel Commanders.
The City of San Bernardino emerged as the next largest contributor, demonstrating remarkable resolve amid its fiscal challenges. In a spirit of giving, the City proudly presented a generous grant of $319,141.55 to the Salvation Army, presented by its devoted mayor, Helen Tran, City Manager and councilmember-elect Treasure Ortiz, and members of the City’s homeless outreach team.
PHOTO CAPTION: The City of San Bernardino presented a check for $319,141.55 in grant funding to the San Bernardino Citadel of the Salvation Army. This will help fund programs that benefit needy individuals and families in the Inland Empire. Left to right: Southern California Divisional Director of Development and Communication Peter Irwin; Lt. Colonel Mike Dickinson, Divisional Commander; Councilmember-elect Treasurer Ortiz; City Manager Rochelle Clayton; Mayor Helen Tran; Assistant to the City Manager Corey Hodges; Housing Division Manager Trina Perez; and Homeless Services Coordinator Gabriela Leon.
Stater Bros. Charities, a valued partner of the Salvation Army, has generously donated $75,000. This contribution will support vital food donation initiatives and sit-down meal programs designed for the region’s underserved and under-resourced communities. Thanks to the Salvation Army’s dedicated efforts, individuals and families now have access to healthy meals that they may not have been able to afford otherwise, bringing hope and nourishment to those in need.
PHOTO CAPTION: Stater Bros. presented a check for $75,000, $15,000 for the San Bernadino Citadel, and $60,000 to other Salvation Army corps to help fund food giveaways and sit-down meals for needy individuals and families in the Inland Empire. From left are Southern California Divisional Director of Development and Communication Peter Irwin, SVA Lt. Colonel Mike Dickinson, Tasso Panos, Stater Bros. Markets Store Manager, Loni Maxfield Stater Bros. Charities Coordinator, Nancy Negrette, Stater Bros. Charities Chairman and President and SVA Majors Adelma and Isaias Braga.
As Thanksgiving and Christmas rapidly approach, the Salvation Army needs donations of hams, canned food, cash, checks, or gift cards to support its holiday meal programs. Donors can visit the Salvation Army’s Citadel Office at 838 Alta Street, Redlands, CA 92373, or give online at SBCSVA.org.
To register to help ring the bells at a local store location, volunteer to help at the Angel Tree location in the Inland Center Mall, distribute toys and food, or serve sit-down meals, please call (909) 792-6868.
Photo Caption: A slide show of photos taken at the Red Kettle Kickoff
The Salvation Army is an evangelical branch of the Universal Christian Church that offers holistic programs without discrimination to individuals. It serves the cities of Bloomington, Colton, Grand Terrace, Highland, Loma Linda, Mentone, Redlands, Rialto, San Bernardino, and Yucaipa, as well as Big Bear, Blue Jay, Crestline, Lake Arrowhead, and other mountain communities.
The Salvation Army is one of the world’s largest charitable and service organizations. It has been serving San Bernardino since 1888 and supporting those in need.
“Donald Williamson is a fine public servant who served the County honorably for three terms and now helps homeowners, veterans, seniors, and churches with property taxes and tax exemptions. We are looking forward to hearing from him and proud to endorse him,” said Attorney Timothy Prince, Esq, President of the San Bernardino Democratic Luncheon Club.
RIALTO, CALIF.– Don Williamson will speak to the San Bernardino Democratic Luncheon Club’s September 6th Noon meeting. He is running for the San Bernardino County Assessor/Recorder/Cler post.
With over three decades of dedicated public service, Donald E. Williamson is a respected figure in Southern California’s local government, particularly in tax administration and property assessment. His career as a San Bernardino and Riverside county tax assessor has been marked by integrity, transparency, and a commitment to fair and equitable property assessments for all residents.
Williamson has always believed in the importance of community involvement. He has actively participated in local events, workshops, and seminars that educate the public about the property assessment process. His commitment to transparency and open communication has made him a trusted figure in San Bernardino and Riverside counties.
Now retired, he continues to advocate for fair taxation and public service. He remains involved in various community organizations, offering his expertise to help shape policies that benefit all citizens. His legacy is integrity, dedication, and a deep commitment to the communities he served.
“Donald Williamson is a fine public servant who served the County honorably for three terms and now helps homeowners, veterans, seniors, and churches with property taxes and tax exemptions. We are looking forward to hearing from him and proud to endorse him,” said Attorney Timothy Prince, Esq, President of the San Bernardino Democratic Luncheon Club.
For more information or to speak at the San Bernardino Democratic Luncheon Club, contact them at sbdems.com/?page_id=14.
Established in 1993, the Democratic Luncheon Club of San Bernardino is the most prominent and dynamic Democratic club in the Inland Empire. Our meetings convene most Fridays at Juan Pollo Restaurant, 1258 West 5th St. in San Bernardino, and we extend an open invitation to the public. Each gathering hosts a distinguished speaker who shares compelling news and crucial updates on matters impacting the broader San Bernardino area. Visit our website at sbdems.com for further details.
“Ana has served local citizens and Democrats for over a decade. We’re looking forward to hearing about Ana’s plans for serving as a member of the Rialto City Council,” said Attorney Timothy Prince, Esq, President of the San Bernardino Democratic Luncheon Club.
RIALTO, CALIF.– Ana Gonzalez will speak to the San Bernardino Democratic Luncheon Club’s August 23rd Noon meeting. She is running for a seat on the Rialto City Council.
Gonzalez is a mother, educator, nonprofit executive director, volunteer, and community advocate. She attended public schools in Rialto.
“My first priority is to promote equal access and services to all residents. With a 76% Latino population, it’s important to provide bilingual agendas, minutes, and everything else so that the Spanish population can get involved,” said Gonzalez.
“My priorities are infrastructure, housing, health & safety, and small business advocacy.”
She also shared that one of the biggest challenges is Rialto’s unfunded pension plan liabilities—currently a $130 million deficit. “We need a plan to start paying those down. Our city can go bankrupt,” Gonzalez says. “That debt is expected to increase dramatically within the next five years. City council must prioritize making these payments instead of taking on new projects.”
Gonzalez has lived in the city of Rialto for over 27 years. “I see the needs of our residents,” says Gonzalez. “Working for an environmental justice organization, I see the needs of our communities every day and have served to bring people together and find solutions.”
California Assemblywoman Eloise Gomez Reyes and Councilman Joe Baca Sr. have endorsed Gonzalez in her run for city council. For more information, please visit voteanagonzalez.com.
For more information or to speak at the San Bernardino Democratic Luncheon Club, contact them at sbdems.com/?page_id=14.
Established in 1993, the Democratic Luncheon Club of San Bernardino is the most prominent and dynamic Democratic club in the Inland Empire. Our meetings convene most Fridays at Juan Pollo Restaurant, 1258 West 5th St. in San Bernardino, and we extend an open invitation to the public. Each gathering hosts a distinguished speaker who shares compelling news and crucial updates on matters impacting the broader San Bernardino area. Visit our website at sbdems.com for further details.
“We held three camps this summer,” says Summer Camp Facilitator Henry Smith II, “and the kids had a ball.”
REDLANDS, CA. — For over 100 years, The Salvation Army has recognized the restorative power of nature. This summer, The Salvation Army San Bernardino Citadel was able to offer three week-long day camps so at-risk children could enjoy fresh air, exercise and make new friend, thanks to the generosity of private donors.
“We held three camps this summer,” says Summer Camp Facilitator Henry Smith II, “and the kids had a ball. We had a camper who was afraid of the pool but signed up for the swimming badge elective. Not only did they conquer their fear of the pool, but they also learned how to swim.
“One homesick camper cried at every meal and campfire for the first two days. They pressed on and were able to overcome their homesickness. By the end of the camp week, they asked if they could return for another week.”
The San Bernardino Citadel organized three camps for 16 participants. Sports Camp ran for one week, Monday through Friday, with two participants. Wilderness Camp ran from Monday through Saturday with two campers. Salvation Army Youth Camp, known as SAY Camp, went from Monday through Friday and had 12 children. All camps took place in Big Bear at Camp Pine Summit.
“One of our cabin leaders shared about a camper that didn’t want to come,” says Smith. “He complained about many of the activities. But during the week, the cabin leader noticed a positive change. The camper passed the swim test, which lifted his spirits. By the end of the week, the camper didn’t want to go home and asked about working at camp next summer.”
These positive changes demonstrate the effectiveness of The Salvation Army’s approach to working with young people. By removing them from urban environments where they are regularly exposed to antisocial influences and introducing them to the world of nature and new activities, they are given the opportunity to experience something different. For many, this is an eye-opening and life-changing experience.
“I truly appreciate The Salvation Army San Bernardino Citadel under the leadership of Majors Isaias and Adelma Braga, and the investment for eternity they have made in the youth of our community,” Smith concludes. “We are also thankful for the trust and cooperation of the parents in allowing us to serve their children.”
For more information, call (909) 792-6868. Donations may always be made online at www.salvationarmyusa.org or by calling 1 (800) SAL-ARMY. The local number is (909) 792-6868.
About the Salvation Army San Bernardino Citadel
The Salvation Army provides many emergency services, including food, lodging for homeless or displaced families, clothing and furniture, assistance with rent or mortgage, and transportation when funds are available.
The Salvation Army is an evangelical part of the Universal Christian Church that offers evangelical programs for boys, girls, and adults. One of the world’s largest charitable and international service organizations, The Salvation Army has existed since 1865 and in San Bernardino since 1885, supporting those in need without discrimination. Donations may always be made online at www.salvationarmyusa.org or by 1-(800) SAL-ARMY. Our local number is (909) 792-6868.
Safe Workouts for Seniors in Managing Hypertension
As we age, staying active becomes crucial for our overall health. For seniors dealing with hypertension in their advanced years, exercising safely and effectively is vital. Physical activity can help eliminate and manage high blood pressure, improve heart health, and boost overall well-being. Here are the top 10 safe and effective workouts recommended for seniors with hypertension.
10 Safe Workouts for Seniors:
Walking: Walking is a great exercise that’s easy on your joints. It’s a simple way to get active. Try to walk briskly for about 30 minutes on most days. Being consistent is essential. But if 30 minutes seems like too much, start with shorter walks. Then, slowly increase the duration. This way, your body gets used to it, and it feels easier over time.
Swimming: Water exercises are remarkable for older adults with high blood pressure. Swimming laps or joining water aerobics gives your whole body a great workout without causing any strain on your joints. The way the water supports your body also eases the pressure on your muscles, making it easier and safer to move around. This gentle and effective exercise in the water is a fantastic choice for seniors with hypertension.
Cycling: Whether pedaling on a stationary bike inside or cruising outdoors, cycling is an excellent way for seniors with hypertension to pump their hearts. It’s gentle on the joints and won’t strain or hurt them. Plus, the best part is that they’re in charge! They can decide how fast or slow they want to go. When they begin, they should take it in a friendly and easy way, and as they get more comfortable, they can add more time and speed to their rides. This way, they can enjoy the ride and feel good about getting more robust with each pedal.
Yoga: Yoga is a fantastic exercise involving gentle movements that stretch and strengthen your body. It also focuses on breathing in a way that helps you relax and reduce stress. Certain yoga poses, like the mountain pose, where you stand tall and strong, the seated forward bend stretching your back, and gentle twists that help your body feel more flexible can benefit seniors with high blood pressure. These poses are simple and can be adjusted to suit your comfort level. Doing yoga regularly helps you feel calmer and more relaxed while also helping with managing your blood pressure.
Tai Chi: Tai Chi, an ancient Chinese practice passed down through generations, focuses on slow, graceful movements and deep breathing. The gentle flow of Tai Chi movements is like a soothing dance, promoting better balance, flexibility, and relaxation for seniors. This exercise isn’t just about physical activities; it’s also about finding peace within yourself. Plus, Tai Chi can reduce high blood pressure and strengthen your heart. So, it’s good for your muscles and joints, kindness, and overall health.
Resistance Band Exercises: Resistance bands are like stretchy ropes that help you get stronger without making your body work too hard. Older adults can do many exercises using these bands to strengthen different muscles. You can improve your arm muscles (like lifting a grocery bag), boost your legs (like climbing stairs), and even sit down while strengthening your back muscles. These bands are gentle but mighty!
Pilates: Pilates is a kind of exercise that pays a lot of attention to making your mid-region strong, helping you to bend easily, and keeping your body in a good position. It’s a workout that doesn’t stress your body and can be changed to fit what you can do. Doing Pilates can make you better at balancing and staying steady, which is essential for older people with high blood pressure.
Chair Exercises: For seniors who like to or need to exercise while sitting down, chair workouts are a fantastic choice. These exercises cover a wide range, from simple leg lifts to gentle arm circles, all of which can be done comfortably from a seated position. They’re fantastic for improving strength and flexibility without needing to stand up or put pressure on your joints. They’re tailored to keep you comfortable while making a big difference in how strong and flexible you feel.
Strength Training: Light weights or everyday items found in the home, such as water bottles or cans, can be helpful for strength training. These makeshift weights are perfect for exercises focusing on significant muscles like the arms, legs, and core. However, ensuring your weights are not too heavy or uncomfortable is crucial, especially for seniors with hypertension. Choosing safe and easy-to-handle weights is essential to prevent strain or injury while working out.
Mindfulness and Meditation: Mindfulness and meditation can be super helpful for seniors dealing with high blood pressure. These stress-busting methods can play a significant role in keeping blood pressure under control. Relaxing your mind and body can make a real difference in managing hypertension and staying healthy. So, even though they’re not the typical workouts, these calming practices can significantly help seniors.
Albert Arteaga, M.D., President of LaSalle Medical Associates.
Before starting any new exercise routine, seniors with hypertension should consult their healthcare provider. Additionally, here are some essential tips to ensure a safe and enjoyable workout experience:
Stay hydrated throughout your exercise sessions.
Warm up before exercising and cool down afterward to prevent injury.
Listen to your body, and don’t push yourself too hard.
Monitor your blood pressure regularly, especially before and after workouts.
Wear comfortable clothing and supportive footwear.
Seniors with hypertension | LaSalle Medical Associates
At LaSalle Medical Associates, we understand the critical role of staying active in managing hypertension among seniors. Pay attention to the power of regular exercise in controlling blood pressure and enhancing overall health. Discover enjoyable activities tailored to your fitness level –the key to making a difference in hypertension management and improving your quality of life.
Remember, starting your journey towards an active lifestyle is never too late. Explore various exercises to find what suits you best. Prioritize your well-being by listening to your body and consulting our healthcare professionals before starting any new workout routine. Your health and safety matter most as you progress towards a healthier, more vibrant life. Contact usfor your well-being now!
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
When youngsters get enough sleep, they are less impulsive, stressed, depressed, anxious, and aggressive, and can keep their cognitive functions working to their full capacity, like these award-winning young scholars. Shaila and Shiane Dameron are happy healthy LaSalle patients.
“Children and teens, especially, need adequate sleep for proper growth and development.” — Dr. Albert Arteaga
REDLANDS, Calif. — Sleep is crucial for maintaining good health and well-being throughout your life, according to the National Heart, Lung, and Blood Institute. “The quality of your waking hours largely depends on what happens while you’re asleep.”
“For proper growth and development, children and teens require 10 to 12 hours of sleep per night. Therefore, parents are encouraged to do their best to ensure that their children get enough rest,” said pediatrician Dr. Albert Arteaga, Chair of LaSalle Medical Associates, one of the Inland Empire’s largest private healthcare organizations.
Signed into law by Governor Gavin Newsom in 2019, California now requires all high schools to start no earlier than 8:30 a.m. and an 8 a.m. or later start for middle schools this school year.
The National Institutes of Health (NIH) studies show that pre-teens who slept less than nine hours per day had differences in brain structure and more problems with mood and thinking than those who got adequate sleep. Improving sleep leads to better mental health and behavior from pre-adolescence on.
NIH researchers “found that children in the insufficient sleep group at the start of the study had more mental health and behavioral challenges than those who got sufficient sleep. These included impulsivity, stress, depression, anxiety, aggressive behavior, and thinking problems.
“The children with insufficient sleep also had impaired cognitive functions such as decision-making, conflict-solving, working memory, and learning. Differences between the groups persisted at the two-year follow-up.”
After awakening, the body releases hormones that increase alertness. With developing pre-teens and teens, hormones act while sleeping in pulses that signal the body to release testosterone, estrogen, and progesterone. Those essential developmental hormonal pulses get bigger with the onset of puberty.
Adults as well as youngsters are subject to many of the same problems in the absence of adequate sleep. These problems include hunger control, responsiveness to insulin, a decline in physical activity, and what is known as metabolic syndrome—a cluster of conditions that increase one’s risk “…of heart disease, stroke, and type 2 diabetes,” according to the Mayo Clinic.
The Mayo Clinic and Dr. Arteaga suggest six ways to improve one’s sleep. First, stick to a regular schedule, going to bed and waking up at the same time each day. “For adults, seven hours is the minimum and eight is recommended,” said Dr. Arteaga.
Second, avoid eating large meals close to bedtime. Avoid midnight snacks and late-night alcohol. Nicotine is another no-no.
Third, the bedroom should be comfortably cool, dark, and quiet. “It is difficult to fall asleep after being exposed to blue-light-emitting sources like computers, smartphones, and other devices,” said Dr. Arteaga.
Fourth, “Napping during the daytime needs to be limited, as too many or too long naps will interfere with nighttime sleep,” said Dr. Arteaga.
Fifth, don’t be a couch potato. “It is recommended to engage in some form of physical activity every day. However, it is not advisable to exercise right before bedtime as it can be counterproductive,” said Dr. Arteaga.
And finally, learn to cope with stress and anxiety. “Rehashing daytime troubles is guaranteed to keep you from the restful sleep you need to cope with them the next day. You can use a notebook or planner to list things you need to pay attention to the next day and that lets your mind disengage from them at bedtime,” said Dr. Arteaga.
He added, “If you or your children are having sleep problems anyway, it’s a good idea to call your doctor and ask for a referral to a sleep specialist. They can suggest additional practitioners or prescribe medications to help.”
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to over 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
“Dia” S. Poole will receive an Honorary Doctor of Humane Letters at its Spring Commencement
San Bernardino, Calif. California State University, San Bernardino announced that Respondia “Dia” S. Poole will receive an Honorary Doctor of Humane Letters at its Spring Commencement, scheduled for May 18.
Poole has spent her career in public service, serving in all three branches of California’s government and with the County of San Bernardino. She has combined that work with volunteer service on the CSUSB Alumni Association Board and on the CSU Alumni Council, where she has twice led as president and chaired the council’s government relations committee. She was named Cal State San Bernardino’s Alumni Advocate of the Year in 2008.
Poole credits her CSUSB bachelor’s degree, earned as a nontraditional student, for opening opportunities for meaningful state-level public service. Her acceptance into the prestigious California Capital Fellows program in Sacramento launched her career in California state government. She was a highly regarded senior policy consultant to two of the State Assembly’s presiding leaders. She received a gubernatorial appointment to deputy director of public affairs for the Department of Fair Employment and Housing, the largest state civil rights agency in the nation.
Poole’s state service culminated as a senior legislative advocate for the Judicial Council’s Office of Governmental Affairs. Her efforts were particularly significant for the Inland Empire, where the Superior Courts of San Bernardino and Riverside counties are the most under-resourced in the state.
Poole’s volunteer service is equally impressive. She is known throughout the CSU system as a well-respected alumna whose unwavering volunteer leadership for more than 20 years has helped to strengthen the CSU degree, increase state and federal investments in students and academic programs, promote alumni engagement, and improve graduation rates.
Her record of extraordinary volunteer leadership for the betterment of her alma mater and its students is extensive. Underrepresented students often lack accomplished professional role models, which makes her involvement as an Alumna Professor for a Day, a panelist for the President’s Scholars Leadership Symposium, and her workshops across disciplines to encourage students to apply for the competitive California Capital Fellows program, especially impactful.
Dia also serves on the CSUSB Master of Public Administration advisory board, where she encourages public sector employees to enter the program. She also champions curricular developments that advance university, local government, and community-based partnerships.
As a member of the CSUSB Philanthropic Foundation Board’s Advocacy Committee, Poole joins the campus delegation annually in Sacramento and often in Washington, D.C. Her philanthropic support to the university is demonstrated by her legacy, or estate, gift to the university.
“My life was forever changed by CSUSB and the opportunities it opened up to me,” said Poole. “It is why I have continued to volunteer here on this campus and with the CSU at large. It is such a tremendous honor to receive this recognition. I know that a CSU degree can transform the lives of all Californians who enroll. And if you are a nontraditional student? Don’t let that stop you. CSUSB administrators, faculty, staff, and students value the professional and life experience you bring with you.”
“Conferring an honorary doctorate upon Dia, a double graduate of our university, in recognition of her profound impact and dedicated service to the people of California and the betterment of her alma mater would be a great honor for CSUSB,” said university President Tomás D. Morales.
Poole is a two-time CSUSB graduate, with a B.A. in business administration and information management (1990) and an M.A. in communications studies (2023).
