Saturday, December 14, 2013


A public service announcement: Osteoarthritis. "Being overweight, even just moderately, impacts weight-bearing joints and can increase the pain of osteoarthritis. As you walk, your hips, knees, and ankles bear three to five times your total body weight. For every pound you're overweight, the equivalent of three to five pounds worth of added pressure is added to each knee as you walk. In contrast, a 10-pound weight loss causes 30 to 50 pounds of extra stress to be relieved from the joints." So what to do (I think I have it). What about exercise?

Osteoarthritis: The Benefits of Exercise

There are many benefits to starting an exercise program — whether you have osteoarthritis or not — but for people with arthritis pain, there's added incentive to get moving. Regular exercise can help to: Reduce joint pain. Osteoarthritis destroys cartilage, special tissue that cushions our joints. “Exercise increases the lubrication to the cartilage of the joint, thus reducing osteoarthritis symptoms of pain and stiffness,” says Anne Menz, PhD, a physical therapist at Massachusetts General Hospital, in Boston, Mass. It may seem counterintuitive, but not exercising actually leads to stiffer joints and worse osteoarthritis. Strengthen muscles. As we get older the muscles and tendons that support our joints tend to get weaker. “Exercise strengthens the muscles around the joints to protect the joints and provide [extra] support,” says Menz. More information

Exercises to Avoid With OA of the Knee or Hip:

Running and jogging. “The difference between how much force goes through your joints jogging or running, as opposed to with walking, is sometimes more than tenfold your whole body weight,” says Arslanian. Jumping rope.

High-impact aerobics.

Any activity where, at any time, you have both feet off the ground at once, however briefly.

Fortunately, that leaves a lot of activities that are OK for people with knee and hip osteoarthritis and that can help keep you mobile. There are three key areas you need to focus on: weight-bearing cardiovascular activity, to keep your bones strong and your heart healthy; muscle strengthening activity, to relieve strain on the joints; and flexibility and range of motion, to help prevent falls and keep your joints mobile. More information.

Thursday, September 05, 2013

Finally had time to find account for blog and passwords. Broke wrist the end of January - back to normal now. Still working and walking as much as have time for and am doing 5K walks/runs, plus did a 10K in July. No more running, but am at a 15 - 16 minute mile. Hours at work changed so walks are now after work except on weekends and days off. Miss those early walks during the morning twilight and sunrise hours, but at least have 5 of those walks during a 2 week time. Usual path plus another mile, so full course is 5 miles. This last summer, have added some creatures seen along my walks in addition to the usual critters: a family of ducks - Mom and Pop and 4 babies, a pileated woodpecker (have seen only twice in 10 years), deer (does and bucks), a family of 4 broad-winged hawks. I'm calling the next 4 and 1/2 years of my walks - walking to retirement. Hopefully, although my position is term, I'll be able to work until April 2018. Then, full retirement and lots do catch up on my acre, both inside and out.

Sunday, June 09, 2013

It is beautiful to walk in early June

Oaks are mighty; maples sweet, chinquapins rare and locust thorny. But in June, give me a row of Sycamores to walk under. Even the young ones stepping in for the fallen with their fat leaves give lots of shade. (Kenny/Tremont intersection to Swim and Racquet/North Broadway)

Friday, March 29, 2013

Tuesday, February 05, 2013

The proper way to walk for exercise--don't stroll

Oh fap, foiled again. "You must perform above your baseline in order to ignite substantial changes in your body. Whatever your normal walking pace is in life, if you're doing this around that giant lake path, expect only minor changes and a soon-hit plateau." Fitness walking

Wednesday, January 02, 2013

Day one

Yes, it's the second day of the new year, but day one of returning to a more healthy way of eating, and adding in a bit more exercise. Those pounds just settled in for a long winter's nap. Today I had about 20 minutes of walking (in doors) and 15 minutes on my exercycle. Enjoying my DVD of biking along country roads in Scotland.

Tuesday, January 01, 2013

Happy New Year!

Just a quick note - no walks - too icy on the canal path and am treadmill adverse, but at least park 2 and 1/2 blocks from the office so I do have some walking in. Still am doing 2 - 3 exercise routines a day. Just wanted to post: Happy New Year - Welcome to the World, Year 2013!