Move Those Feet!

Here are a few pointers that may help you get off those feet and start walking!

Walkers don’t need…

• A gym membership - if it rains, then you can walk in place at home.
• A workout team - One other person for safety and motivation is all you need!
• A set time of day - Legs and feet can move any time.
• Special exercise outfits - A good pair of walking shoes is imperative; otherwise, anything goes as long as it’s appropriate to the weather, to your comfort, and to society’s rules in general (no streaking!).
• An expensive piece of training equipment - Ok, so you might consider your body as a “priceless” commodity.
• Lessons or professional supervision - If you want to learn how to do Chi Walking, Nordic Walking, or Power Walking, you might want to read up on a few things. Otherwise, just get up off those feet and walk!
• Athletic contests - Enjoy your walk, don’t compete. No one was ever labeled a “losing walker” that we know about.

Walkers do need…

• A safe place to walk - Especially if you lack a walking buddy or buddies.
• A walking buddy - See above.
• To set walking “appointments” - If you make an appointment to meet someone, you usually meet them, right? Walking is just part of that meeting.
• Comfortable clothes & good shoes - Nothing fancy.
• A pedometer or step counter - Try for 10,000 steps a day!
• The approval of a doctor to begin - Especially if you’ve been a desk or couch potato for a few months and your blood pressure is a bit high.
• Goals & rewards for motivation - Although walking isn’t competitive for the most part, you might want to set some goals. If you can work your way up to 10,000 steps a day, treat yourself to a facial or some other ‘gift’ that doesn’t involve food.

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Even though my personal trainer provided me with a great workout plan, I’m one of those people who like to mix it up. Despite this desire for variety, my workout plan - just as anyone else’s workout plan - needs to be somewhat organized. Here are five lessons that I learned thus far:

• Always warm up first. This warm up applies to stretches as well, as stretches can injure you just as quickly as a workout routine. So, about ten minutes of walking or some similar exercise that doesn’t strain the muscles is warranted to avoid injury.
• Alternate between upper and lower body exercises. If you don’t have enough time to do a full-body exercise routine, then break it up. Do upper body in the morning, lower body in the afternoon. Or, do upper body one day, lower body the next day, and then plan a day or two of rest (this is for weight training).
• If you’re concentrating on your abs (and who isn’t?), don’t forget your back. A balanced workout is necessary to avoid injury and to keep your core strength balanced.
• Work from larger to smaller muscles. This is a trick that I learned that helped me to stay focused on building/reducing certain parts of my voluptuous body. ;-)
• Work from front muscles to the back muscles. This is another trick to mix it up for those who like variety. If you work on abs (like the woman above who’s fixated on crunches), then work on your upper thighs and forearms as well. When you’re through with those sets, switch to your back, the back of your thighs, and the back of your arms.

If you can think of other ways to mix it up yet maintain a balanced workout, leave a comment!

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A successful journalist chronicles her journey with depression, and writes about two other journalists who have also written about their depressions. This is a serious topic for women (and men) who approach and enter middle age, as we all encounter problems that we might not be able to resolve. But, we can - with help. The following figures are gathered from this UK Guardian article about women and depression:

• 11.2 Percentage of women suffer from depression
• 300,000 Number of under-35s claiming incapacity benefit because of ‘mental and behavioral disorders’
• 20 Percentage of people with depression during their life
• £100bn Cost of mental health problems each year
• 31m Prescriptions for antidepressants in the UK in 2006
• 1 in 6 People with ’significant’ mental distress at any one time
• 3 Number of times more likely it is for a man to commit suicide than a woman
• 40 Percentage of those suffering with depression who never consult their GP
• 121m People affected by depression worldwide
• 2 in 5 Elderly people in care homes suffer depression
• 400 per 100,000 population - rate of self-harm in the UK
• 2 Percentage of under-12s affected by depression
• 5 Percentage of teenagers affected by depression
• 5,206,044 Calls to the Samaritans in 2006
• 70 Percentage of the prison population that has two or more mental health disorders

If this is the account of the problems with depression in the UK, what are the number for women in the US? You could look at the number of Prozac prescriptions for a start…Prozac generated $2.6 billion in annual sales before a U.S. appeals court stripped the drug of patent protection in 2001. Now that drug is everywhere, in addition to other drugs such as Cymbalta.

And that’s a shame, because exercise can help lift some of that depression, according to the Mayo Clinic. While exercise isn’t meant to replace medical therapy, it can improve confidence, help to improve interactions with others and can distract the individual from depressing thoughts. It also can empower the individual, as exercise can help a person feel as though she has some control in her life.

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The problem with myths is that they tend to become reality when they’re heard often enough. Like the myth about needing to exercise for at least 30 minutes at a time for it to be beneficial. You don’t have to set aside 30 minutes, although it helps to keep those sneakers on all day if you plan to do what I’m about to suggest.

Instead of working out for 30 minutes and then becoming sedentary for the rest of the day, get up and move around several times during the day for ten-minute stretches. Some ten-minute activities can include doing a few rounds on the stairs, taking a quick walk around the block, taking a leisurely walk in the woods, dancing to some music for ten minutes, or doing jumping jacks between commercials while you watch the news.

The point is to keep that engine stoked so that your metabolism stays active. I’ve come to the point now where I need to get away from my desk to do something active. Otherwise, my butt screams at me (and it isn’t nice!). The added bonus? I feel more relaxed at the end of the day.

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National Wear Red Day is 1 February 2008, and on this date Americans nationwide will wear red to show support for women’s heart disease awareness. This observance promotes the Red Dress symbol and provides an opportunity for everyone to unite in this life-saving awareness movement. Show off with a favorite red dress, shirt, tie, or purchase a Red Dress Pin.

You might find local events that help to promote this issue about women’s heart health. Please support these events. If you can’t attend, then visit the National Wear Red Day site, where you can purchase the Red Dress Pin.

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