STEPS OR MINUTES- EXERCISE HOW YOU WANT

 People like to do steps. Counting, counting, and so on.

Some exercise by how many kilometers they run, jog or walk.

Some like to do the recommended minutes of exercise every day.

So whether you count steps or just keep active every day with whatever turns your soul, there is no rule.

Even some jobs are more active so a gym is not needed. But others love going to the gym so go.

I like to walk. Gardening is low impact exercise. I do weights and sometimes plank. Planking is supposed to be good to do every day so I think I may include it more often.

So what do you do for exercise?

#exercise#walking#countingsteps#minutesofexercise#weightsaregood#reflectivethoughtsbybarbara#barbaradimambro

A SPRING IN MY STEP-A MORNING WALK

 I am trying to get back to regular walking.

So sporadic lately.

But this morning there was a spring in my step.

Feels good.

Just 20 minutes but a good 20 minutes. 

Now to do something during the day to keep fit.

Weights?

Squats?

Plank?

So many choices!

What are your go to exercises?

#walking#exercise#squats#reflectivethoughtsbybarbara#barbaradimambro

SNOW SHOVELLING IS GOOD EXERCISE

Shovelling snow is a Canadian past time. Some use a snow blower too! Getting outside to clear a walk or a driveway is a great way to burn off some calories. But go at it at a good pace as many people can end up in hospital with cardiac issues if not fit! Works the arms and legs. Then a quiet rest inside with a hot beverage is the reward! Of course some regions of Canada would be saying- Bah humbug as they have had too much snow to clear. How about you? What has your winter brought so far? Are you fed up with snow?

A WALK IN THE MALL-A NEW CANADIAN TRADITION

Jokingly I told my husband I am going to write a sequel to the movie- A walk in the Woods. He has now become a Mall walker! People who go to the local malls before they are open and walk. Safe, supervised, well lit and no ice or snow! Since his surgery, he has realized that walking is a good and safe exercise! Hum! Many of you know that I have used walking as my primary exercise for years. When ambitious I do some weights and stretching, dancing, yoga moves to strengthen my muscles. Right now I need to be more ambitious. Some people walk their dogs. So the third sequel could be- A walk in the Park or walking the dogs! Or was that a song long ago! Walking is safe and easy.It does not need to be competitive. Although Adolph finds that many walkers walk faster than he does! He feels slow.Your own pace is the rule- no competition! Afterwards meeting with a group of guys to have a coffee and talk! Exercise and social! Good for the soul! For many elderly folks it is a true blessing. When Spring comes, the goal is to walk part of the way to work with me. Maybe he will have to pick up the pace! We'll see!

SUMMER TIME AND THE LIVING IS EASY

Outdoor exercise is fun in the summer. Walking is the easiest one to do. If you can park the car and find times for little walks-go for it! Next comes some swimming. Go to the beach! Go to the pool or swim in your own. Of course, gardens always need attention and provide some exercise. Of course flipping pages in your book or favourite magazine while resting in the shade on a hot day does also give a little exercise- at least to your fingers. Summertime and the living is easy and slow it down! How is your summer going so far?

IS SITTING BAD FOR YOUR HEALTH?

Apparently sitting too long is the new smoking, i.e. not good for your health. Someone always has to write a new study to tell us something we already knew. Where did the term couch potato originate? Well we have known for a long time that getting up and moving around helps to energize us. Clears the head and well keeps us awake. But is it really as bad as smoking, eating fatty foods and drinking too much! Hum- I think not. Most people fidget so their butt does not go numb. Some jobs and activities require sitting but also require thinking-so the brain gets exercised. My work has a combination of moving and sitting but not one for very long. Those that run around all day often blow out their knees! Well does life just catch up with all of us? If one lives long enough, one will get something! Hopefully just old age!

SO WHAT IS A HEALTHY DIET?

Healthy eating is all the rage! Or is it? Since my late teens I have been aware to eat healthy. I was one of those people before I became pregnant I started to review my diet so the food during pregnancy would be healthy. Basically all food groups according to the Canada Food Guide. Yes I still eat meat but not every day. Yes I eat carbs but limit the number I eat every day. Yes chocolate is a food group!!! Many diets and food groupies like vegans, vegetarians, never eat carbs, never eat meat etc. claim they have the answer and will live the longest!! Really. Ponce de Leon tried to find the fountain of youth and well he did not make it. Eating all the minerals and vitamins needed for your body is what really counts. Have you ever found people on the latest diet eliminating a food group often can be crabby? Diabetics with low sugars can be crabby! Being hungry makes a person crabby! Do you ever feel people are obsessed with their eating and their bodies? So why am I writing this today! Perhaps I am a little bored of all the judgements floating around on what a person is eating! Do you ever have a friend that says-we are eating healthy now! Okay what were you eating previously? Eating lots of fruit and vegetables is good. Some fruit juice is okay too. Recently fending off a cold, I drank orange juice because one orange would not cut it for me. Actually it was hot orange juice. A hot drink always soothes the throat! Remember don't drink coffee or wine and now it is discovered appropriate amounts are actually good for you!! So is there a secret! Perhaps just a good old fashioned balanced diet with the occasional dessert! The two Canadians I knew who lived well and over 100 years old had this kind of diet. Not Mediterrean or vegan or whatever but just an ordinary one! Hum-but they were active and threw in some moderate exercise! So eating balanced and moving! What a novel concept! So perhaps I should market it! What do you think?

IS THERE A CURE FOR AGING?

I read an interesting website yesterday seeing what some anti-aging doctors do. Bascially, botox, hormonal stuff, different eating etc. More the outside and how to look young or younger! Interesting! I believe that my simple tricks won't help me not to age but may help me feel better as I age. A good healthy balanced diet! A few calcium and vitamin D tablets daily! Exercise whenever I can which includes doing my own housework and gardening.Walking is easy! Activities for my mind with puzzles, math in my head and even those fun Sudokos.Of course, reading, reading reading- the newspaper, books, the internet, reports! Social events-work, family, outings. Limiting alcohol consumption! Entertainment-music, tv and going to the occasional movie! Personal interests and hobbies! Don't walk in front of a bus! Sometimes there seems to be a split between those who are cosmetic surgery consumed and those who live with the aging face and body. We can not defy death nor the fact the body ages along with the mind! Why does everyone want to look younger than their age? If you child is 35, you can not look 35 as it would seem ridculous! I believe in living to the fullest and what one is capable of doing at any age. Trying new activities does bring stimulation to everyone! Not to stop living as we age is another important trick or just a strategy! So is there a cure for aging? If you find one, let me know-I'll try to fit it in my busy schedule!

IS IT AN ACTIVITY OR EXERCISE?

My walk to work makes me think. Often busy people will say they do a lot of exercise but is it really just lots of activities? We credit independent old people with being able to perform the normal activities of daily living-ADLS. It means toiletting, dressing, washing, eating without assistance, things like that. The normal activities! But little kids do those things too and we would not consider them independent enough to live alone without help. We all perform many normal activities every day! I consider my walks to and from work exercise! The walking and climbing stairs at work I consider an activity of the job. For me, exercise is above and beyond the normal! Some activities burn calories and do help to build muscles. When does a little gardening-an activity become exercise. When  the muscles hurt? Perhaps when one goes at it for hours instead of a few minutes. Vacuuming is strenuous but is it exercise! My weight routine three times a week is exercise but is lifting a laundry basket, digging in the garden or dusting high places an activity or exercise. Dancing is a fun activity but it really is good exercise too! We are now being told that exercise will help with many areas of our lives- heart, reduce cholesterol, might help fend off Alzheimer's but is just lots of activities throughout the day equally as good? Keeping busy creatively, moving our bodies, getting off the couch could lead to more exercise! Does the heart rate need to increase to call it an exercise? Do we need to sweat? Do active people really do more exercise than inactive people? What is an active person? Some jobs take more activity throughout the day. A house painter performs an activity but is he really getting some good exercise? A teacher stands at the front of the classroom or bends over the student's desk, so what would we call it? A nurse may go up and down a hallway all day-so activity or exercise or just part of the job. Do feet have to ache to call it exercise? Or is it just not wearing proper footwear the culprit?  When can anyone brag that they do a lot of exercise? When one is busy? Normal activities will burn calories and build muscles. Not doing those activities can lead to muscle atrophy! People say they are always on the run! It does not make them a runner who could qualify for a marathon! So what do you think- activity or exercise? How do you fill your days?

GARDENING IS GREAT EXERCISE

Besides having a pretty and organized garden, the work needed to sustain a garden sure helps one to exercise. The bending, the racking, the lifting to name a few of the activities could be an interesting workout video if someone was so inclined. There are exercise routines and videos of all kinds. Why hasn't anyone thought of a gardening one? If you think all muscles groups are not being worked, try walking after several hours in the garden. Brazilian Butt here we come with all that squatting with planting!!

ARE YOU EVER FED UP WITH AREAS OF YOUR LIFE?

Are you someone who tries to make things work? Do you bend over backwards to try to sort out issues around you- at home, at work, at play? Are you the good friend that listens but does not have the courtesy reciprocated? Do you feel sometimes like you have hit the wall? So what do you do? How do you squash the feeling of " I am fed up with everything"? What strategies come to mind? One of my strategies is to retreat and think about the circumstances. To work on positive projects. Perhaps, to vent in ways with a trusted colleague or to review what has brought this feeling. Good physical exercise to burn off steam! If nothing else works, go to a high mountain side and scream!!!!

DIETS DIETS DIETS EVERYWHERE

Everywhere we turn someone is giving us advice about a diet, a diet plan or how to lose weight. A movie star, a sports figure and even annoying work colleagues are in our face about weight. People apologize for eating a chocolate or cookie. Why? Healthy eating and exercise will work. Watch your snacks and time of day you eat. Smaller meals throughout the day. But  chocolate is a food group and actually can help your mood. For me it is the exercise piece that I want to maintain. Not for weight loss but it just makes me feel good to work my body and muscles. No big trips to the gym or a private trainer- it would be fun to have one- but making sure in my day to walk, go up stairs, do a few weights- which could include picking up the grandchildren- and some stretching. It begs the question. What is our North American obsession with our bodies and having to look young? I think Europeans have a similar obsession too! What is more important looking good or feeling good? Of course, we can try to have both! For me feeling good is the priority. It means not just a physical appearance but inside- mentally and spiritually! No matter what I do I will not look 25 or 35 or even 45 again. Do I have to look younger or can I honestly be proud and happy to reach my age and well feel good about me? To enjoy a big meal with friends  in the holiday season is a must. Watching the calories- yes is important! But honestly- life is too short not to indulge occassionally! How do you feel about you? Are you becoming too obsessed with your weight? Do you want to be a little slimmer? Moderation is the key. Healthy living! But happy living is more important! Let us eat cake!

DO WE TAKE OUR HEALTH FOR GRANTED?

As long as we feel well, health is something we do not really think about! We are told to eat well and exercise and do not walk in front of a bus! Cover your mouth when you cough and sneeze into your arm! There are small things we can do for our health. Less sugar! Less salt! Less fatty foods! And stay away from people that do not cover their mouths when they cough or wash their hands after going to the bathroom! Check out our parents and determine if we came from a good gene pool! What is health? Aging catches up with us and we will get something! However, not everyone gets that message. As a health care provider, it never ceases to amaze me that older patients and their middle age children get surprised when Mom or Dad actually get sick. " My 91 year old Mom was still driving her car, why did this happen to her?" " Everyone in our family lives to 110- how did he get sick at 96?" Since the average life expectancy is 82, why do people not think anything over that number is icing on the cake? When our body functions work well, it is a blessing! Slowing down is better than a dead stop! So next time you think about how you are feeling, count your blessings when most of your parts are working just fine. Some aches and pains mean you are alive!

WHEN THE FIREWORKS ARE OVER!

We all have exciting times in our lives. Feels a little like fireworks- oohs and ahs! Lots of splash and colour! Returning to our regular life and activities sometimes seems like a letdown. Where's the excitement? Where's the fun? Regular activities can bring the small "ah" moments. Looking each day for something that is passionate and fun takes energy and a commitment to enjoying the day. By living each day to the fullest as best we can, allows our lives to have meaning. There will be days that are a struggle. Even getting through that struggle can gives a sense of accomplishment. It is difficult with young children or caring for an older family member to find time for ourselves but setting aside even thirty minutes a day to read, exercise, or doing something pleasurable brings the little fireworks back into our lives. Do you enjoy fireworks? Do you struggle each day? How do you find the "ah" moments? What would some of the moments be?

THERE FOR THE GRACE OF GOD GO I !

When discussing a case with a nurse from another country, he was concerned about the unfortunate details. He expressed how can people live like that? I stated, in English we have this saying- there for the Grace of God do I! It is 1 saying that says so much. Did God give us the right parents at the right time? Perhaps, but even children from very dysfunctional families have made their way and have positive adult experiences. Did God give us the intelligence and the discipline to study and work on a good education? Perhaps! Did he just direct us in the right direction- to make choices and not use any circumstance we have lived as an excuse to waste our life? If we reflect on situations in our lives and the choices made- no to drugs, social drinking and not problem drinking, exercise, patience, learning positive ways to deal with conflict, healthy eating, and the list could go on! Were all the choices ours? Or was there some little inner voice that guided us? I question why some people that used fraud, stole money from others, and still have very dishonest business practices end up with the bigger houses, more expensive cars, travel and a life style that the average person will never have! Not all good things come to good people! History tells us the story over and over! Do we make honest choices that lead us to a good life but not necessarily a monetary successful life? Perhaps! Then the whole concept of success would be fodder for another post! Did God bless me with a life worth living? You bet!

PLAN FOR THE FUTURE BUT LIVE FOR TODAY

It is always important to make plans. Like putting money in the bank for children's school, weddings, retirement, a first home helps many dreams come true! Knowing how to live for today is also equally important! Enjoying the present moments! By maintaining daily habits like exercising, eating well, keeping your mind alert, connecting with loved ones as some of the ways to live in the moment and plan for the future, your life can have the necessary balance. The concept of integrated living can be the way to "plan for the future but live for today"! Do you find ways to enjoy today as well as plan? Can we enjoy the season we are experiencing and plan for the next one? While working, preparation for retirement occurs- just look at those deductions on your paycheque? What are ways you enjoy the moment but still are able to plan?

IT IS WISE TO EXERCISE

Exercise can be achieved by all means! Housework, walking the dog, running on the treadmill. Reports and studies are now telling us it helps with all aspects of our health. So with September almost here, summer relaxing is over. Time to get back on the horse! Although I walk every day to and from work, I have been neglecting my weights! Time to work those biceps again! What have you been ignoring?

SUMMERTIME AND THE LIVING IS EASY

Is such a wonderful phrase and feeling. People starting to go away, enjoying summer activities and just slowing down. For me, increasing my activity level is usual . On vacation this week and one goal is to power walk with my weights up the hill to the Library every day- 20 minutes, not a big deal. On track, two days, two walks! I see others bike riding, walking, jogging! And of course that low impact exercise- gardening! What will be the summer reading! Newspapers always have so many suggestions. But a good book by the lake, the beach, on the back porch is always a fine summer goal! I have a small pile of unread books- fiction and non-fiction I will attempt to read. It is more difficult to do indoor chores as the outdoors calls me. What do you love about the summer? What are you planning? Do you find the living easy?
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DO YOU HAVE DANCER'S LEGS?

Do you love the comment? She has dancer's legs. No amount of plastic surgery can give you those legs. A tummy tuck- yes a flat tummy! Breasts enlarged, lifted can make a change. If you want dancer's legs- well you must dance or actually use your legs. As I was walking to a local store this morning to get some prosciutto and olives, I recalled the summer of 1986 when I was between cars for about 6 weeks. My little Mazada GLC had rusted out and I needed a new car. Adolph was busy in the business so we got by on one car until he had time to help me get a new one. I was spending some time with the children as I had a small private practice and was at home. So I walked, rode my bike, played with them and took them on day trips Around the end of August, I noticed- I have dancer's legs! Well toned, muscles! If we want a fit body, well we must use our bodies. Walk, run, ride your bike, do some weights, garden. The summer is a good time to decide to become more active. We naturally find ways to use our bodies. If you are lucky to be near a beach or pool- swim!! If you are more active and just keep sucking in that tummy, maybe you don't need a tuck after all! And may end up with a flatter one! Will you be trying for dancer's legs?

GARDENING-THAT SILENT KILLER EXERCISE

No matter how fit we think we are, gardening has a way of helping us exercise all those muscles that have been dormant for the winter. The bending, the digging, the pulling of weeds, the planting, the hauling of stuff in the wheelbarrow, the cutting and pruning all use many different areas of our bodies. In my younger years I could do a good 8 hours of gardening at a time on weekends. Coming home during the weekdays to do 2-3 hours before bedtime. Now I can go for about a 4 hour stretch before deciding it's enough. During the week maybe I putter for a good hour after work. The fresh air is always good. The birdies singing! The smell of different flowers- now it's the lilies of the valley that are fragrant. In about another week, those muscles I am feeling will be fit. As for now, I just keep working those muscle groups- no matter how painful! Do you feel the workout from your gardening experiences?