tag:blogger.com,1999:blog-232436192024-03-13T17:06:44.758-04:00Exercising through the Church YearExercise through Pentecost with us. A mile a day may be your goal, or minutes of exercise during this green season of the year - do it for your heart, your soul, mind, and health.Cathyhttp://www.blogger.com/profile/15279097751133383753noreply@blogger.comBlogger640125tag:blogger.com,1999:blog-23243619.post-61030810030342934362015-04-09T20:17:00.000-04:002015-04-09T20:21:40.416-04:00Stroke risk--it's our weight<b>Move more</b>. Exercise is one obvious way to burn off calories. But another approach is to increase your everyday activity wherever you can — walking, fidgeting, pacing while on the phone, taking stairs instead of the elevator.<p>
<b>Skip the sipped calories</b>. Sodas, lattes, sports drinks, energy drinks, and even fruit juices are packed with unnecessary calories. Worse, your body doesn't account for them the way it registers solid calories, so you can keep chugging them before your internal "fullness" mechanism tells you to stop. Instead, try unsweetened coffee or tea, or flavor your own sparkling water with a slice of lemon or lime, a spring of fresh mint, or a few raspberries.<p>
<b>Eat more whole foods</b>. If you eat more unprocessed foods — such as fruits, vegetables, and whole grains — you'll fill yourself up on meals that take a long time to digest. Plus, whole foods are full of vitamins, minerals, and fiber and tend to be lower in salt — which is better for your blood pressure, too.<p>
<b>Find healthier snacks</b>. Snack time is many people's downfall — but you don't have to skip it as long as you snack wisely. Try carrot sticks as a sweet, crunchy alternative to crackers or potato chips, or air-popped popcorn (provided you skip the butter and salt and season it with your favorite spices instead). For a satisfying blend of carbs and protein, try a dollop of sunflower seed butter on apple slices.</p>
Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-48908403968985224462015-02-14T07:06:00.002-05:002015-02-14T07:06:39.303-05:00Pilates in Pink<p>
<img alt="Pilates for Pink Workout" src="http://ecx.images-amazon.com/images/I/51qV4za2T%2BL.jpg" width="278" height="385" /></p>
<p>
I stopped at the Half Price book store yesterday and found this exercise DVD for $2.00 with the pink resistance band.  I’m watching it now, and think the warm up exercises for the arms and fingers are well worth the price.  I think this may be slightly different than the $10-15 DVD still available in stores, but I’m enjoying my bargain. Finding a good spot where I can see it from the floor will be challenging.  When I was getting therapy for my shoulder/rotator cuff injury about 15 years ago I had a set of bands.  However, once they develop a tiny hole, it’s all over.</p>
Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-81428800044505067292015-01-11T06:05:00.002-05:002015-01-11T06:05:43.088-05:00Don't slow down<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-V0NFLz7OO-4/VLJY26_Xx8I/AAAAAAAAUK4/aIHyOZE9aF0/s1600/slow%2Bdown.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-V0NFLz7OO-4/VLJY26_Xx8I/AAAAAAAAUK4/aIHyOZE9aF0/s320/slow%2Bdown.jpg" /></a></div>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-52611807239645195252014-10-26T06:46:00.000-04:002014-10-26T06:46:00.611-04:00Walking and Weight Watchers does the trick for this airport worker<p>
Airport employee sits for 10 years and reaches 370 lb. Starts walking the halls of the airport--loses 200 lb. and her diabetes. Plus she was an overweight child.</p>
<p>
 <a href="http://www.kcci.com/news/she-walked-off-more-than-200-pounds-at-the-airport/29295568">http://www.kcci.com/news/she-walked-off-more-than-200-pounds-at-the-airport/29295568</a></p>
Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-40575421586045261542014-10-11T18:26:00.002-04:002014-10-11T18:26:05.625-04:00Stress and weight gainI'd love to blame stress in my life for my weight gain. But, browsing the changes recommended, I just don't fit the profile. I also don't fit into most of my slacks. I'm eating more, exercising less. Works every time (to add weight). http://www.webmd.com/parenting/raising-fit-kids/mood/slideshow-decrease-family-stress
Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-3084640481327027062013-12-14T08:50:00.001-05:002013-12-14T08:50:55.172-05:00OsteoarthritisA 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?<p>
<b>Osteoarthritis: The Benefits of Exercise </b><p>
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:
<b>Reduce joint pain</b>. 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.
<b>Strengthen muscles</b>. 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. <a href="http://www.everydayhealth.com/osteoarthritis/exercise-to-help-osteoarthritis-symptoms.aspx">More information</a><p>
<b>Exercises to Avoid With OA of the Knee or Hip</b>:<p>
<b>Running and jogging</b>. “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.
<b>Jumping rope</b>.<p>
<b>High-impact aerobics</b>.<p>
Any activity where, at any time, you have both feet off the ground at once, however briefly.<p>
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. <a href="http://www.webmd.com/osteoarthritis/features/knee-hip-exercises">More information</a>.
Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-75722750791393517252013-09-05T14:21:00.001-04:002013-09-05T14:21:54.430-04:00Finally 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. Joannehttp://www.blogger.com/profile/09108600043413321125noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-6822777651418584892013-06-09T11:32:00.002-04:002013-06-09T11:32:51.305-04:00It is beautiful to walk in early JuneOaks 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)Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-31481970756801108552013-03-29T18:13:00.001-04:002013-03-29T18:13:30.431-04:00Numbering the Days: Egg dyeing, dirt and bluebonnets ♥<br />
Happy Anniversary ...Kellihttp://www.blogger.com/profile/06252445562196825930noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-65889231622193404702013-02-05T13:03:00.003-05:002013-02-05T13:03:59.486-05:00The proper way to walk for exercise--don't strollOh 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."
<a href="http://walking.about.com/od/fitness/a/walkingnotwork.htm">Fitness walking</a>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-71195464841944529632013-01-02T19:00:00.001-05:002013-01-02T19:00:47.744-05:00Day oneYes, 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.Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-63027832748844326432013-01-01T09:37:00.003-05:002013-01-01T09:37:37.692-05:00Happy 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!Joannehttp://www.blogger.com/profile/09108600043413321125noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-83027458364598661052012-12-26T09:17:00.000-05:002012-12-26T09:17:12.802-05:00Riding in the snow and sleet (on the exercycle)I just rode my bike through beautiful Loch Etive Scotland for about 12 minutes. VITA Digital Productions. We got 4 virtual jog and bike ride DVDs for Christmas. It's 59 minutes, but I'm out of shape, and ate too much for the holidays, so we'll do this in segments. It begins on a roadway with birds chirping and sheep bleating with gorse (yellow) and Blue Bells blooming (late May). I'm not there yet, but the explanation says I'll see the ruins of a stone cottage used in the 1960 movie, Kidnapped. As the sleet and snow hit the window of my office, it's a nice diversion.
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Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-78397737228324637672012-12-15T14:40:00.001-05:002012-12-15T14:40:09.744-05:00Photo on the frig trickPosting a photo of me (thinner) on the frig door never seemed to work. But I saw a recent photo of Isabella Rosellini with her twin sister Ingrid and 1/2 sister Pia that might work. She has really packed on the pounds--still beautiful, however. Now 60. Where does the time go? Trying the exercycle again and have asked for cycling dvd's of Italy and Ireland for Christmas.Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-70031563170979482982012-11-30T11:58:00.003-05:002012-11-30T11:58:53.996-05:00Regular Day Off and catching-up on home chores today. My walking path continues through the roundabout way in old Colona and along the Hennepin Canal. This morning, geese were taking a dip in the Canal -kind of cold I think. But these feathery friends were enjoying the water.
Now on to my chores - tree trimming, weed trimming, gutter cleaning, and window washing.Joannehttp://www.blogger.com/profile/09108600043413321125noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-26646926786780660932012-11-22T21:17:00.002-05:002012-11-22T21:17:22.882-05:00I'm back after a long time. Still walking as much as possible. Have changed jobs, no more 50 - 60 hour weeks.
I still haven't had the time to try out "snowshoeing". And last winter - almost no snow. Hopefully this winter will be the time and back to Nautilus in December.
Joannehttp://www.blogger.com/profile/09108600043413321125noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-44889233492309376202012-10-30T10:06:00.000-04:002012-10-30T10:06:50.474-04:00Do weight loss programs inspire you?A study says The Biggest Loser is de-motivating. What do you think? Poll. http://walking.about.com/b/2012/10/30/is-the-biggest-loser-a-turnoff-to-exercise.htmNormahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-51622715129478683952012-10-28T14:03:00.000-04:002012-10-28T14:08:41.555-04:00I am reminded of walking meditation:As always in the fall, I begin walking again. In the summer months I get a great deal of exercise just gardening, but in the fall I need to force myself to get out and walk. I was reviewing my long forgotten journal that I kept at Beliefnet for a while, I read this entry, which I do not think I ever posted here. But I thought it might serve as inspiration for those who come along dithering about walking this winter.
<blockquote>It isn't easy for me to discerrn God's will for my life or to comprehend the guidance I do get. I'm too ready to mull over it, to overexamine it. I went for a walk today. It was a wonderful day as the temperatures had soared to 74 degrees by mid-afternoon.
</blockquote>
<blockquote>As I began my walk, I began the way Sister Ellie taught us, except that I was walking faster than she recommended. I began with a short prayer and then I reminded myself to empty my mind, to walk, to let thoughts occur to me, to look at them and then drop them. Taking my own council, then, I reminded myself to look for those small gifts that God offers me especially when I am outside. Then I began to walk, allowing my gaze to go where it willed, to watch in a detached fashion the goings on in the park. </blockquote>
<blockquote>I saw kids playing in the park. I saw teenagers gathering into a large group. I noted that the wind was strong and pushed against me as I walked into it. My mind wouldn't stay empty for long but it wouldn't muse either, so it was a good exercise. </blockquote>
<blockquote>I often walk along a trail around a park. It is almost a perfect mile around. Approaching the first turn with my eyes observing a small boy, but thinking nothing more about him, I felt mysteriously as though I wasn't a part of the scene--all feeling and no thought, it vanished as soon as it presented itself. I made the first turn and then the second. With the wind now behind me and on the far side of the park so that the trees were windward, I began to note the leaves--millions of leaves, it seemed--blown out of their winter hiding holes or off the limbs they'd never been torn from before. I thought, "That's it. I'm like a leaf blown from the tree and blowing in the wind." But then I thought, "No. Because the leaves are dead." I watched one dance across the path as though doing a cartwheel. I saw the teens had begun a game of football and watched a pass.
</blockquote>
<blockquote>Feeling less as though God was giving me gifts and more and more as though I was just reviewing many of my life's lessons, I came back around to the final turn of the mile. It was then that I looked ahead and thought--this is just a loop and I'm stuck in it. I need to break out of the loop. But I didn't like that direction. It goes up past the vast high school parking lot--empty for the holiday--and it looked bleak, but I took it anyway. In the last square of still green grass under the last tree before the lot, I saw a squirrel sitting upright nibbling on something. Even in bleakness, there is life. I had not seen a single squirrel in the whole walk around the park. It is usually teaming with them.</blockquote>
<blockquote>Behind me, a house owner yelled at the receding back of his teenaged son and made me jump around to see the disgruntled scene. It jarred me. I know the man, but I preferred to turn my head and hope he didn't recognize me as I hurried up the sidewalk. I thought about the walk and how I used to walk that way every day one summer when I took summer school. My friend and I would walk up to a donut shop at the top of that hill. I couldn't remember if the walk had even then been half concealed by loose gravel or if that was a new thing. The wind continued to push me up the hill. There, in the middle of that blacktopped expanse without a tree in sight, I saw a maple leaf fall as though from nowhere. I looked and didn't see any other leaves. The uphill steepened until I reached the corner and I turned just across from the old donut shop and walked down the north side of the football stadium. The stadium blocked the wind, but the tall fence hemmed me in and limited my vision. </blockquote>
<blockquote>As I neared the final turn that would take me back to the park and my car, a German shepherd ran to the corner of his yard and began to bark at me aggressively--in my mind I responded, "Peace . . . I'm not coming your way." Before the thought was complete, he'd turned and run out of sight. I didn't see or hear him again. </blockquote>
<blockquote>I looked behind me at the fence-lined sidewalk and noted that it had been a comfortable downhill slope protected from the wind and peaceful. Then I walked past the end zone of the football field where so many stop to watch the game, then past the baseball field, then approached the teachers parking lot. I noted the sign, "Do not enter," and puzzled over having noted it--do not enter what? A bleak and empty parking lot? I passed by the entrance and observed the granite sign donated so long ago in 1980, seven years after I had graduated from that school. That's the entrance, I thought. And let it drop. I crossed the street and spied my car. Heading for it I thought, "If there was anything there, I missed it."</blockquote>
<blockquote>Once home, as I climbed out of the car, something seemed to say, "Things aren't always what they seem." And that is all I know. But of that, I feel certain. </blockquote>Anniehttp://www.blogger.com/profile/16953544682005776731noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-35009018854100974762012-10-02T06:00:00.002-04:002012-10-02T06:00:53.356-04:00Guess which lane I'm in<p>
<a href="http://lh3.ggpht.com/-9dCvQM9vqWY/UGq6i9o5QsI/AAAAAAAAInY/15Ifuh6SLfQ/s1600-h/185143_4234033863469_1615790640_n%25255B1%25255D%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="185143_4234033863469_1615790640_n[1]" border="0" alt="185143_4234033863469_1615790640_n[1]" src="http://lh4.ggpht.com/-Yd1DdLrwfdk/UGq6jWqMNSI/AAAAAAAAIng/dPrznJ-cUe0/185143_4234033863469_1615790640_n%25255B1%25255D_thumb%25255B1%25255D.jpg?imgmax=800" width="284" height="129" /></a></p>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-86031467398385663992012-08-02T12:42:00.001-04:002012-08-02T12:44:37.793-04:00Walking--good point<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-yl-euUMm-Rs/UBqtzPltQiI/AAAAAAAAHeE/sCQ4EZlTYss/s1600/walking.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="240" width="320" src="http://2.bp.blogspot.com/-yl-euUMm-Rs/UBqtzPltQiI/AAAAAAAAHeE/sCQ4EZlTYss/s320/walking.jpg" /></a></div>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com1tag:blogger.com,1999:blog-23243619.post-76503450630247718952012-05-19T16:07:00.000-04:002012-05-19T16:07:54.713-04:00A toasty May 19I headed out for an afternoon walk about 3:30 and discovered it was quite hot! So I headed for the shady spots along the creek on our own property. Much more pleasant than walking along a four lane street with hundreds of cars zipping by.
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-E_ulMrzd2O0/T7f9SQcaNhI/AAAAAAAAHOY/2XqFN3q-tzc/s1600/002.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="300" width="400" src="http://1.bp.blogspot.com/-E_ulMrzd2O0/T7f9SQcaNhI/AAAAAAAAHOY/2XqFN3q-tzc/s400/002.JPG" /></a></div>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com2tag:blogger.com,1999:blog-23243619.post-47330015213770269202012-05-09T14:45:00.002-04:002012-05-09T14:45:43.137-04:00Role of Irisin in exerciseExercise stimulates the release of MYOKINES which offer protection against many diseases including diabetes, cancer and dementia, but until recently they weren't sure why. Now there's a newly discovered myokine named for the Greek goddess Iris (messenger), IRISIN, which is the messenger from the muscle during exercise "talking" the white fat into brown fat which burns calories into heat. Or something like that. When I googled it I see there's already a pharmaceutical company producing it, but you can do that on your own by exercising.
<a href="http://well.blogs.nytimes.com/2012/01/11/exercise-hormone-helps-keep-us-healthy/">Read a dumbed down version here.</a>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-58661739793506834062012-04-17T16:07:00.001-04:002012-04-17T16:07:06.329-04:00April 17, walkingI walked about 35 minutes today, although I slowed down a bit up the street to break off branches that were sticking out over the sidewalk. Lots of people out working in their yards--or hiring it done. Also saw a home being remodeled. One drive way had 8 trash barrels and when the man noticed me looking at them he said, "They've been gone for 2 weeks." I smiled and moved on, but who even has that many trash cans?Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-3427593439945832112012-04-15T18:01:00.002-04:002012-04-15T18:01:26.666-04:0046 and doing it for God's gloryhttp://bodybuildingandfitnessdaily.blogspot.com/2012/04/npc-texas-shredder-2012-post-prejuging.html
<iframe width="420" height="315" src="http://www.youtube.com/embed/U5fEnbb4UJA" frameborder="0" allowfullscreen></iframe>Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0tag:blogger.com,1999:blog-23243619.post-79832548522600650042012-04-15T17:26:00.002-04:002012-04-15T17:26:39.577-04:00April showers are needed in Central Ohio!We finally got some nice April showers yesterday. When we got home from the movie (October baby), our power was out from a storm, so supper was more cold picnic style than the bbq pork roast I'd planned. Today we're looking a temps near 80. Steam bath?
I did my 20 minute walk after church about 11 a.m. before it got hot. Windows open, we'll eat in the dining room and enjoy the spring air.Normahttp://www.blogger.com/profile/11502895616873273470noreply@blogger.com0