Monthly Archives: March 2016

Walk well to age well

runningman1We all want to get old, but we want the best quality of life as we age. We want to be able to do what we did when we were young (or as close to that as possible). What’s the secret?

Retired occupational therapist Barbara Knickerbocker Beskind suggests that good posture and a brisk 30-minute walk every day are the keys to aging well. In her article, “The Surprising Secret to Aging Well” in The Next Avenue, Beskind suggests that good posture and that walk from early childhood on will build bones and keep us young. It will build bone density and balance reflexes that will cut down on debilitating falls and injuries in later years.

Beskind states that walking has enormous benefits — emotionally and even creatively. This is in addition to the well-known benefits to the pulmonary and cardiovascular systems. A sturdy gait pattern with alternating arm/leg movement helps maintain balance reflexes and strength in lateral hip muscles. And going for a walk frees the mind for creative pursuits.

So you don’t have to go crazy – just a brisk walk (with your head held high and your arms swinging in opposition to your gait) will help you achieve the golden years of your dreams!

Breathe properly for more energy

Breathe for energyDid you know that breathing correctly helps you feel less tired? Yup, it’s one factor that internist Dr. Holly Phillips identifies that proper breathing is one way to feel more energized in her book, The Exhaustion Breakthrough.

At least once an hour everyone should make the effort to breathe correctly, that is, consciously and deeply, from the diaphragm and not from the chest. Inhale fully and exhale fully. You’ll stand straighter, with no slumped shoulders.

Check in with your body once an hour while you’re at it. To start, set an alarm – your phone has one built in.  From the top of your head, down through your jaw, your shoulders and chest, your back and hips, your legs and your feet. Stop clenching your teeth and locking your jaw. Align everything. Put your feet flat on the floor. Check for any areas of tension or discomfort. And fix it! Poor posture makes you look tired and feel tired! Stand up and walk around. Then, when you sit back down, you’ll be more energized.

Take 10 deep breaths when you sit down. Full, slow, diaphragmatic deep breaths. You’ll be straighter and maybe even taller! Now reset your alarm and get back to work.

Keep moving!

Side plank in PiYo. Great for strength and flexibility.Whatever you do, keep moving. To stop is to atrophy. And to atrophy is to die.

I know, there are some days when it just hurts to get out of bed. I have those days too. From the bottom up and the top down. Neck hurts. Shoulders hurt. Back hurts. Hips are killing me. Knees hurt. Even the ankles hurt.

But that’s no excuse! Whether it’s arthritis, bursitis, muscle soreness or just sleeping funny. Get up, get dressed and move!

I know it’s not easy. Life isn’t easy. But the more you move, the less you hurt. Those first steps to the bathroom are slow and uneven. Maybe I’m even limping a little. But by the time I finish my morning ablutions, it’s a little better. And then when I’m dressed and the dogs fed, it’s better still. And by the time I finish my coffee I can face a short walk. And then I can work out.

And don’t skimp on the workout! You’re cheating yourself if you do! Yes, modify the moves. Yes, take a break when you need to. (If you’re doing a DVD exercise program, hit pause – again, you don’t want to cheat yourself!) Drink plenty of water during the breaks. But don’t cheat yourself!

And when you’re done, chances are you’ll feel great! Or, if not great, then at least you’ll be proud of yourself for finishing!