Spring into Healthy Habits ~ Part Two

You can read Part One here.

"WALKING IS A MAN'S BEST MEDICINE" ~ Hippocrates

and I would say a Woman's too!!!

Walking is one of the simplest and least expensive methods of exercising. No equipment is required and you can do it anywhere. Yet, most people (myself included pre-accident) take the ability to walk for granted; opting for elevators instead of stairs, parking as close to entrances as possible or taking the car for short distance. 

For me personally it has been bitter sweet, with not being able to really exercise at a gym, like I use to, walking would seem like a natural solution. Nope, between my ankle with screws, lower back pain, breathing challenge and misaligned hip/pelvic walking more than 10 minutes or so has become challenging. Especially with the ankle giving out unexpectedly. 


Some solutions I have discovered; whenever a store has shopping carts, I will use it to provide support as I walk along; Mr. Dolce (our Yorkie) rides proudly in his doggie stroller, which also provides support for me and enables me to take walks; when I'm feeling good I will venture out without any walking aides ~ but for very short distances (out of car to inside where I'l be sitting or using some of the creative solutions) or walking Mr. Dolce on his leash, on our property.  The Treadmill is also great for doing mini walks throughout the day, what's important is that we get up and move, be it 2, 3, 5, 8, 10 minutes etc.


Perhaps one of the best aides are the walking poles I discovered last summer. Walking poles originated in Finland, are quite popular throughout Europe and are gaining popularity in Canada and U.S. The poles focus on engaging the upper body while walking, this addition of the torso muscles enables you to walk at a slower pace yet receive a more challenging overall workout.


Walking 30 minutes per day is considered good for your health. WHAT I HAVE NOTICED since 30 minutes in one walk is too much for me, walking 10 minutes intervals 3 times a day seems to have the same benefit.


Additional Benefits:
Brain Power:  Walking at an easy pace at least 1.5 hours per week, helps with cognitive function.
Reduce Symptoms of Depression : For as little as 30 minutes a day, 3to 5 times per week over a 12 week period is beneficial in helping to reduce symptoms of depression.
Decreasing Body Fat: Walking for just 30 minutes a day can help improve fitness and decrease body fat. Remember for those of us who are not all to do 30 minutes straight, breaking it down to 3, 10 minute daily walks, will give you the same result.
SIDE NOTE: According to researchers in the U.K. walking for 15 minutes lessens chocolate cravings.

I have always been a huge fan of Yoga, and couldn't wait to get back to it. Despite not being able to use my right arm for much support, with the help of my Yogi, have managed to find ways to modify poses and still get the benefits. WHAT I HAVE NOTICED, my attention to my breathing increases, going at my own pace may take a little longer to achieve results, but they are there. Great for toning.


Additional Benefits:
Pain Prevention: By helping to improve your alignment, increasing flexibility and strength, can help prevent some of the causes of back pain.  
Breathing: Most people breathe very shallow into the lungs, no t giving much thought to how we breathe. Pranayama, yoga breathing exercises help teach us to focus our attention on the breath, utilizing our lungs better. Consciously bringing oxygen to the entire body. certain types of breath may also help clear nasal passages and calm the central the central nervous system, which has both physical and mental benefits.
Mental Calmness: Concentrating on what one is doing has the effect of bringing calmness to the mind. Yoga introduces us to meditation techniques, which also help to calm the mind.
Self Confiodence: Since Yoga often requires you to make small, subtle movements to improve alignment and posture.  This can lead to improved posture and greater self-confidence.

Stretching has been part of my daily routine post accident, even before I came out of my coma. My sister would massage my one arm and legs. WHAT I HAVE NOTICED: Starting the day with stretches that I have been taught over the past few years, makes a HUGE difference in my mobility and gives a little exercise to my muscles.

Additional Benefits:

Reducing and Preventing Back Pain: If your back pain is not a result of illness or injury, there is a good chance morning stretching will help. By reducing tension in your spine and muscles, stretching helps to relieve and prevent back pain. 

Increased flexibility: For persons such as myself with limited and low level of physical activity results in tightened muscles and reduction in flexibility. Stretching in the morning encourages lengthening and relaxing of muscles, which aide in improving flexibility.
Improved circulation and energy level: Morning stretching helps to increase blood flow to your muscles, more blood to your muscles equals more energy in the morning.  Our brain also benefits as the increase of blood flow, sharpens concentration in the morning.

I have found some morning stretch exercises that are similar to the ones I do in the morning, you can click here .


Small steps and modifying an activity can help you get in shape and maintain over all health.

Do you stretch to get your day started? Is walking part of your daily fitness routine?

Getting Fit “one Day at a time” OR “one Outfit at a time…”

One of the big challenges I face each time I go to put some pre-accident clothes on I think the laundress or dry cleaner must have “shrunk” them on me! Then I catch a glimpse of myself in a mirror – and I realize nope, the clothes aren’t shrinking, I have expanded. This is usually followed by a good cry and wonderment of where my body went? How is it that I went from a size 3/4 (sometimes 2), well toned 113 lbs, to now a size 8 (sometimes 10) and not so toned 130lbs.

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The answer is not rocket science, I know, but it does not make it easier to digest. It’s been almost 4 years since the accident and the only source of fitness I have been able to keep up with is the stretching experiences that are mostly completed in a laying position. Last year Rehab Girl and I tried the gym route, I was up to 6 minutes on the recumbent bike (a far cry from the 45 minutes/1hour I was use to) and the exercises Physio had set up on the machines was going well. Rehab Girl even managed to get me in the pool (I’m not a swimmer – probably because I do not know how to swim) - but I gave it a try, and it wasn’t too bad, until I got a glimpse of me in a bathing suit (one piece of course – my bikini days are gone now) and couldn’t believe I was going in the pool. The fitness was interrupted by some surgery and it’s been difficult to get back to it on a regular basis.

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After an inspiring conversation with an old shopping friend a couple weeks back , N- suggested that I take a new approach and to start with a trip to Winners and lululemon for some new work-out clothes. Her theory that if I look good – I will be more inclined to make it out the door. Not being one to argue with a “Well Heeled” fashionista (Gosh I miss those days) - After some discussion this is what we agreed would be appropriate:

- Two sport bras and two T-shirt bras (nude, black, and white)
- 6 workout Ts – some tank
- 2 pairs of flared bottom yoga pants
- 2 pairs of Capri style work-out pants
- 2 warm sweat suits – to go to and from the gym

- 2 light weight sweat suits – to go to and from the gym

- Comfortable workout shoes

- A smart tote to carry my stuff back and forth to the gym

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I will go through my existing wardrobe and make a list of missing items from list above. I’m liking this already!!!

This week I’m going to start back – I’m preparing myself – I’m not setting any expectations or making any specific goals other than building up my visits to the gym 3-4 times a week by the end of August. Rehab Girl will accompany me the first few times to get me back on track.

I'll check keep you posted on my progress!!!