Can Walking Really Make A Difference?

Walking is probably the easiest way to begin an exercise program. You don’t need to join a gym or buy fancy equipment—just a pair of good supportive shoes! It’s easy on your joints and can be done anytime of the day or night. You can walk outdoors….in a mall…on a treadmill in your house. I used to work in a dental office which had a big circular path through both sides of the office. At lunch time, when there were no patients, two of us would power walk around and around.

How much do you need to walk? 10,000 steps most days of the week is recommended—that is approximately 5 miles per day. You say you are just starting to exercise? First, check with your doctor. Then start out moderately—Rome wasn’t built in a day!!  If you can only do 2000 steps to begin, that is great. Keep on doing the 2000 steps and as you are able, add another 100 or 200 steps. Build gradually. Using a pedometer to count your steps is a good idea—and many phones have a health app that will count your steps.

How fast should you walk? It is generally recommended to walk about 3.0 miles per hour (or more) if you are able. 3.0 miles per hour would mean you would walk a mile in 20 minutes. Walk faster if your goal is to lose weight. Web MD recommends walking briskly a total of 300 minutes per week. If you walk 5 days of the week, that is one hour per day. Don’t get overwhelmed thinking you cannot possibly walk for an hour. Divide the time up into 2 or 3 sessions per day—and remember any walking is better than none!

Can you walk if you have back pain? Again, always consult your doctor and get his approval. Most doctors will recommend physical therapy for people with chronic lower back pain….and in some cases walking can be just as effective. You are not doing a marathon—just try to walk 20-40 minutes two or three times a week. Web MD

Walking is good for your overall health—can help you lose pounds—can help to keep you limber—can improve your mood—prevent or manage many health conditions such as heart, blood pressure and type 2 diabetes.—strengthen your bones and muscles. For those with osteopenia or osteoporosis, weight bearing exercise is recommended—walking is perfect for that!

Watch for our blog article next week on the many benefits of walking if you have arthritis

 

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Why Should You Walk?

We know we need activity-exercise in our lives! But what kind of exercise? Most experts agree that we need Aerobic (Cardio), Strength,  Balance and Flexibility. Many people emphasize only one type of exercise—like Aerobic or Strength, but to stay strong and healthy, incorporate all four into your life.

In this Blog article, let’s discuss Aerobic, or Cardio, Exercise.  These could include, walking, running, swimming, biking, dancing – actually anything that will get your heart rate up and cause you to breathe harder. Even such activities as playing with your children or working in your yard could be part of your Aerobic activity. Web MD reports that walking can lower your risk of heart attacks and strokes. It is also good for those who have type 2 Diabetes. If you have Arthritis, walking strengthens your leg and core muscles. As your strengthened muscles do more of the work, your joints will hurt less. Walking is also a weight bearing exercise and those of us with osteopenia or osteoporosis need to consider walking to strengthen our bones.

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When God Created Mothers

Erma Bombeck was a popular writer about suburban family life. In her witty style, she has shared  “When God Created Mothers”

When the Good Lord was creating mothers, He was into His sixth day of “overtime” when the angel appeared and said. “You’re doing a lot of fiddling around on this one.”

And God said, “Have you read the specs on this order?” She has to be completely washable, but not plastic. Have 180 moveable parts…all replaceable. Run on black coffee and leftovers. Have a lap that disappears when she stands up. A kiss that can cure anything from a broken leg to a disappointed love affair. And six pairs of hands.”

The angel shook her head slowly and said. “Six pairs of hands…. no way.”

It’s not the hands that are causing me problems,” God remarked, “it’s the three pairs of eyes that mothers have to have.”

That’s on the standard model?” asked the angel. God nodded.

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WHAT’S SO SPECIAL ABOUT A MOTHER?

As Mother’s Day approaches. I keep remembering my mom…things she did…things she said…and her love. If you are fortunate enough to still have your mother in your life, celebrate her. Let her know how much you love and appreciate her.

My mom made sure, as I was growing up, that I had everything I needed and most of the things I wanted. I took piano lessons as a young child all the way through high school. I had a piano and when I wanted to join the band, I got a flute and saxophone. Looking back, I realize mom and dad weren’t wealthy and they most likely did without things they wanted for themselves for me!!

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Would You Know If Someone Was Having A Stroke?

As I was scrolling through my Facebook feed today, I saw information shared by one of my friends on the signs of a stroke. Would I recognize the signs or know what to do if one of my friends or family was having a stroke? Would you?

I read the article, did a little more research and have compiled basic information we all need to know. Please read and share this information with everyone you know.

If you suspect someone is having a stroke act F.A.S.T.

 F – FACE DROOPING—Has the person’s face fallen on one side—ask the person to smile. Ask them to stick their tongue out—does it go to either side?

A – ARM WEAKNESS—Ask the person to raise both arms

S – SPEECH DIFFICULTY—Ask the person to repeat a simple sentence

T –  TIME TO CALL—If you see even one of these signs, call 911 immediately.

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Household Uses For Vinegar

My mom hated using strong commercial cleaners around her house! I remember her using vinegar for so many things and I decided to do my own search for the many uses of this versatile—and cheap—household product. I will share some ways you can easily use it too (If not stated, use white vinegar) . For more great ideas, do a search on the internet.

GREAT IDEAS FOR YOUR KITCHEN

*Clean your refrigerator with a solution of ½ vinegar and ½ water

*Clean your microwave by boiling a mixture of ¼ cup white vinegar and 1 cup water in a microwave safe bowl—until steam forms on the window. Then wipe down with a soft cloth.

*If you get smells in your plastic containers from food stored in them, try rubbing the insides with vinegar—rinse and dry

*Mix vinegar and salt—or vinegar and baking soda to remove stains—on coffee/tea cups. Also brighten your faucets with vinegar or remove buildup with a paste of 1 teaspoon vinegar and 2 tablespoons salt.

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So Blessed

i AM BLESSED!

In dealing with day to day problems, it is easy to think about the problems-how to solve them—and just generally obsess about them. I am often reminded that no matter what I face, my BLESSINGS far outweigh my problems.

Today I had to find a new doctor’s office a little distance away so we went early to be sure we were not late. Thank goodness our i-pad directed us there 1 hour early and we had time for lunch. As we drove down a little access road from the doctor’s office to a couple of restaurants, we saw a lady sitting alone on a curb as we drove by. Coming back from the restaurant, we saw she had a sign

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Do You Need Comfort?

 

COMFORT means ‘to improve the mood of or restore a sense of well-being to’. Do you always feel like you are reaching out to friends, family, even strangers to offer comfort? Well, there are times you need COMFORT too. I hope the things that bring comfort to me might inspire you to find those special things in your own life that will bring COMFORT and peace to you.

Comfort food – We all have our own favorites and times that we need comfort food! This has been an extremely cold winter for many people and you might be needing some comfort food about now. Comfort food could be described as food that provides consolation or a feeling of well-being and could be associated with childhood or home cooking.

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How One Simple Word Can Change Your Life

Recently I was not even paying attention to my television, but the word ‘grateful’ caught my attention. Did you know that being grateful-(GRATITUDE)- can actually improve your health and help you to sleep better? I started doing a little research to be sure of what I had heard. It is said that prayers of gratitude—meditation and even passing thoughts can have a great impact on our lives.

Today I checked out an article on Forbes.com and found that:

*Gratitude improves your physical health. A 2012 study reports that people who are grateful have fewer aches and pains. This study also reported that grateful people take better care of their health (regular check-ups) and exercise more often—-all which contributes to better health.

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Do You Have A Dream?

Today is Dr. Martin Luther King, Jr’s birthday.

I’m sure you’re familiar with his famous, “I HAVE A DREAM” speech…(as I type the words I can hear his impassioned voice saying,

Dr. King was one of those rare people who had a vision so big that it didn’t just serve him or his family or a city or a state or a country…It was a vision so powerful that it served (and transformed) humanity.

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