fitness – watercress words by Dr Aletha

We’re all struggling to cope with the stress of upended lives, risk of a new and menacing illness, economic instability, and an unpredictable future. Most of us are actively pursuing ways to take care of our bodies and minds so the stress doesn’t overwhelm us.

The Mayo Clinic reminds us that physical activity is one key way to do that.

Regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that includes movement, such as dance or exercise apps. Get outside in an area that makes it easy to maintain distance from people — such as a nature trail or your own backyard.

I’ve had to adjust my activity routine since my dance studio is closed, as well as the recreation center, that I had just joined prior to the physical distancing protocol started. I already liked to walk, so I have increased that to almost daily. I have a treadmill that I can use when the weather is not so nice, but I prefer to walk outside.

So in this post I’m going to share some photos from my walking journeys with reminders about the benefits of walking.

a walking trail at a park, sign advised social distancing — Multiple signs at the park reminded us to stay 6 feet apart, and everyone did.

Walking-maybe the best form of exercise

The best type of exercise is one that you will do on a regular basis. Walking is considered one of the best choices because it’s easy, safe, and inexpensive.

Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes.

feet in walking shoes, crossed on a bench — I like Skechers for walking but other brands are probably just as good, just choose one that fits well and is comfortable; wear good socks to, to help prevent blisters.

Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.

Read more about taking care of your heart at this previous post.

7 Keys to a Healthy Heart

Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week.

a bright blue wood rocking chair on a porch — Yes, I meet the requirement to be called a “senior”. Remember in high school,when that was a good thing? This rocker looked inviting but I kept walking.

Low-impact activities such as walking, biking, or swimming generally go easy on your joints.

handlebars of a bicycle, and iris flowers

One day I biked instead of walked; a little harder to take photos though.

Include physical activity in your daily routine.

Park the car farther away at work or stores.
Get off the bus one stop earlier and walk the rest of the way.
Walk to do errands.

a USPS truck parked on a street — The mail carrier was also out walking, part of his daily routine for sure.

Get going and keep going

Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace. If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise. Slowly increase how hard you exercise and for how long.

You can walk outdoors, at home on a treadmill, alone, or with friends and family.
Make it fun. Listen to music or books on tape while you walk or jog. Watch TV or a video while you exercise.

a tiger face drawn with chalk on a sidewalk

The heart of walking

Aerobic exercise causes you to breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and bicycling.

a bush with bright red blooms, shaped like a heart — **I posted this photo on Facebook and someone commented that it is shaped like a heart. What do you think?**

Keep your distance

Honor social distancing guidelines
recommended by public health officials
to stop or slow down the spread of
contagious diseases. If you are running, walking or
hiking outside, try to do so in a location
that is not crowded. If you encounter
others while out exercising, maintain six
feet distance.

This sign was on the fence at a soccer field where it’s good advice. But in life I think if we “climb on our goals”, we’ll be more likely to reach them. Sometimes “goals” do fall over, hopefully not causing serious injury or death, but often disappointment and discouragement. If your goals fail, climb back up and try again. Just not on the soccer field please.

Visit FamilyDoctor.o r g

The fitness advice in this post was taken from FamilyDoctor.org, the patient information site sponsored by the American Academy of Family Physicians, of which I am a member. Please visit the site for more advice about exercise, fitness, and other health concerns , including coronavirus disease. (I have no financial interest in the site.)

exploring the HEART of fitness by walking

Dr Aletha

I no longer have an affiliate relationship with these companies; not because I don’t like them but because I’m simplifying the sources of funding for my blog and emphasizing other avenues.

So you should still be able to access these products through these links, they just won’t pay me a commission; and that’s ok, if you like them, use them.

What is Juno Active ?

For one thing, it’s a woman owned, woman ran company, dedicated to empowerment of their employees and their customers.

It all started at a YMCA aerobics class in 1995.

Founder Anne Kelly was busy breaking a sweat when she looked around the room and wondered where all the plus size women were finding good plus size workout clothes that weren’t just made from cotton. She soon realized they weren’t finding any good clothes built with technical fabrics or specially tailored for plus size women’s bodies.

Fresh from finishing her business degree in London, Anne was inspired to start a plus size activewear company to fill the gap in the activewear industry and meet the growing needs of active plus size women everywhere.

Junonia®, was founded in 1995 as a catalog company. Rebranded as Juno®Active™ in 2012, the company is now exclusively an online plus size swim and activewear retailer.

“Our swim and activewear styles are custom tailored for plus size women; we focus on fabric performance and design so our customers always look and feel empowered.”
Anne Kelly, founder

What their website says

“At JunoActive we believe that every woman deserves what she wants and needs, like stylish plus size activewear that looks as good as it feels and performs.We design, create and provide styles that last longer than an annual gym membership, with high-tech fabrics, tailoring for performance and athletic styles that flatter real, curvy bodies.

With SoftWik hoodie pullovers, compression bike shorts, yoga leggings and so much more, find all your essential spring season activewear right here. Our plus size athletic wear ranges from XL to 6X.”

JunoActive short sleeve plus size tops and tees. Get 3X tees, 4X tops, 5X shirts, and 6X short sleeve tops you can only find here

The JunoActive Blog

And you don’t have to buy anything to check out the JunoActive Blog with articles about work out tips, an active lifestyle, inspiration, workout fashion, and travel. Here’s one about working out in 6 feet of floor space.

Plus size shorts in many styles. Bermuda shorts, gaucho shorts, bike shorts, and more plus size women’s shorts.

Aaptiv– an app for that

With the proper activewear you can make use of the Aaptiv fitness app. I’ve been working out with Aaptiv for a year now and it has met and exceeded my expectations. Whether you are beginning to get serious at exercise or a long time fitness guru, you can find an Aaptive workout and trainer to meet your needs. ( I still use the app, even though it’s no longer an affiliate of this blog.)

Aaptiv is an app that offers work out sessions led by professional trainers who talk you through a routine with background music. You might think that would be difficult without video. But in the past when I tried to work out with videos, I found I was often turned the wrong direction and couldn’t see what the trainer was doing.

By listening to and following the trainer’s spoken instruction, my workouts are more focussed and efficient. Aaptive added visual workout guides showing some of the positions used in yoga, stretching, Pilates, and strength training. You can also choose from ellipitical, treadmill, outdoor running, stair climber, and indoor cycling. There are also recordings for relaxation/meditation and to help you with sleep.

You can choose from a variety of activites characterized as beginner, intermediate, and advanced; these refer to the level of the work out, not necessarily your level of fitness. So you might be an advanced yoga practicioner, but if you’re new to elliptical, you probably should start with the beginner workouts.

Doctors know that physical activity is beneficial for almost everyone and can help manage many health problems. But if you have any health issues or physical challenges that might make exercise unsafe for you, discuss with your physician before starting. Or if you’re not sure if you do, talk to your doctor.

As you’re working through a routine, you may find it a little too challenging. No problem, you can stop and try a different one. Or continue, but move at a slower pace, or do fewer repetitions. You should avoid any movement that causes pain; you should feel challenged but not injured.

If you feel unwell during exercise, such as lightheaded, dizzy, chest discomfort, or extreme short of breath, stop all activity until your doctor determines it is safe to resume.

Aaptiv also publishes an online magazine filled with articles on fitness, eating, and health, like easy ways to cut waste in your kitchen.

exploring the HEART of fitness with physical activity

I hope this post inspires you to continue or start working out, a sport, or other physical activity. And if you use affiiate links in other posts on this blog, you’ll create revenue that helps us share the HEART of health all over the world.