Tuesday, December 21, 2010
Thanks, Holly Perkins!
And thanks to those of you who sent me some advice and encouragement. It really helped a lot. And while I don't know if I'm any closer to my goal (it's been tooo cold, wet and dark to walk outside lately!) I am certainly feeling good about myself.
Only 18 days until we're cruising. CAN'T WAIT!
photo: exercise TV
Wednesday, December 1, 2010
motivation, where are you?
Thursday, November 4, 2010
November
So far so good! Every day this week I have gotten up and done a particularly awesome sweat-inducing work out. I started off the week with some Bootylicious Buns 1 and 2, then moved on to some "Body by Jake" workouts and then today I was introduced to Holly Perkins and her "Fitness 360" workouts. They have left me quite sweaty, and I must say, I've had more energy this week than I have the other weeks when I haven't been so great about working out.
But the best part of the week has been the weather! I have taken a few walks during lunch to the park, and how amazing that I can still do that in NOVEMBER! I realize the forecast calls for rain the next million days, but still.
Yesterday Josh and I took a walk to the post office and it was the most beautiful day by far. I didn't even need a jacket, and coming from a girl who's always cold, that's pretty amazing for November. What I love about walking on Linfield's campus in the fall are the colorful trees. It's really amazing how vibrant the colors are. Here's an example of how beautiful they are. And how pretty the sky is too!
Anyway, here's to continuing my Exercise TV/daily walk routine tomorrow for my fifth straight day :)
P.S. we are now 65 days away from our cruise! Woohoo!
Friday, October 22, 2010
I needed that
Lately I've been busy and haven't made much of an effort to go walking. But this week I really felt the effects of it. I sit a lot during the day and have found myself feeling really restless all week. I have no lack of work, I've just felt so antsy. So today I decided to go for a walk and get out of the office during my lunch break.
And wow, did I need it. I immediately felt better. Breathing the cool, crisp fall air, stepping on and crunching the leaves on the ground, and moving my legs was refreshing. Usually I surf the web and check my hotmail e-mail, read my blog feed or check Groupon during lunch. But I am going to really make it a priority to get out and walk the days I can. Even when it's raining and cold. After all, I sit at my computer all day, so is it really a lunch "break" if I stay on the computer?
Can you imagine a better "pick me up" than Glee tunes?! |
Such pretty leaves! |
Friday, October 1, 2010
Six Month Mark
So far I think my challenge has been going really well. I haven't been able hit the one mile goal I originally started with, but I'm not super concerned by that fact.
If you've been reading over the last month, I've done far more biking than I have walking, and I think it's been a good change. Biking definitely uses different muscles than walking, and I am sure it's only strengthening my legs even more.
Now that I'm 6 months into the challenge and 3 months away from the cruise, I am going to really kick the walking up a notch. I'm going to walk as much as I've been biking, and that has averaged 4 out of 7 days a week. So if you're ever up for a walk and don't mind stopping along the way, let me know. I need to get as much outside walking as I can while the rain holds off, and having a walking buddy always motivates me even more.
This weekend Josh and I are going to spend the weekend at the coast with Ben and Sarah Farley. I hear the weather is supposed to be in the 60s and 70s so hopefully it's true and I can get lots of beach walks in.
I'll post pictures from any walks we take :)
Happy October!
Friday, September 24, 2010
calling any stray exercise bikes, ellipticals or treadmills!
So...I'm thinking it may be time to find an indoor exercise machine. And because I'm into the whole "recycling" gig, I am officially offering anyone who owns an elliptical, stationery bike or treadmill they don't want, a chance to sell (or give) it to me!
We don't have a lot of room in our little apartment, but I'm pretty sure we can squeeze one into the corner of our office/storage room/library/laundry ironing & drying room.
So if any of you out there has an elliptical/exercise bike/treadmill or similar workout machine that you'd like to get rid of, we'd be happy to pick it up and give it a good home (provided it's in the state of Oregon and isn't more than 100 miles away...)
Until then, I'll keep riding and walking, weather permitting!
Wednesday, September 15, 2010
not so stylish...but safe!
Well, I did some digging in my parents' garage and found one! It is definitely an older helmet but I'm pretty sure in the event of a head-on crash, might help me anyway. It's not the most attractive look, but then again neither is a broken skull.
oh yeah...so cute right?! |
On another note, I am feeling pretty proud of myself for keeping up with my challenge. Over the last seven months it's taken different form than I expected, but I am still getting in some good exercise every day. I am up to a 43% bike commute rate, which is pretty cool. And I've driven my car so few times in the last week that I actually forgot where I parked the other day!
I'm also walking when I can. Today I had a work errand to run and instead of driving to work just for that reason, I decided to ride my bike and walk for my errand. It was only 3/4 of a mile round trip, but I am happy I chose the healthy route rather than the convenient one.
Thursday, September 9, 2010
day one of commute challenge
My wonderful husband snapped this photo before I left this morning! |
I also made a mistake. I had to stop by church on the way home to take care of a few things, one of them being to pick up the church laptop. I thought it'd be easy to ride home with it on my handle bars. WRONG! It kept bumping my knees and got really heavy at the top of the hill on the way back.
Nevertheless, it was a good experience, and as long as the rain holds off, I'll keep riding back and forth!
Wednesday, September 1, 2010
I've been challenged!
I used to have a bike, but then when our family moved after high school it got put outside and was never brought in...meaning it's now rusted over and I am pretty sure my parents donated it to some "Bigger and Better" game some local kids were playing. So sadly, that leaves me without a bike. I could go buy one, but I'd rather save up for a nice one than go out and buy a mediocre one right now. Besides, I am sure there are lots of second hand bikes laying around waiting to be ridden!
So, if anyone out there has a bike they'd love to let me borrow for the month of September, I would be eternally grateful.
You know where to find me should you have a bike I can use! And thanks in advance :)
Friday, August 27, 2010
An added bonus
But as much as I can practice the three R's, I haven't really been able to do one thing I think we all need to do less of: drive.
I have always been so dependent on cars because it's been difficult for me to get around without one. And to be honest, that bugs me. I hated driving across campus just to go to the library, or driving downtown or driving to Walgreens when in reality, they're all a short walk away.
So now that I have been walking to work, meetings, the grocery store and outings with friends, I feel so much better. Sure it's only an average of a mile each way, but if you think about it, that makes a difference. Instead of getting in my car and taking short, frequent trips (which actually uses up more gas than longer trips), I am walking. I don't waste gas, send more exhaust into the atmosphere and I get exercise.
It's great to finally be able to say I make an effort to walk places when driving is a heck of a lot easier and I hope this will motivate other people (ie: you) to walk somewhere instead of drive. Sure, it takes longer, but it's a lot more enjoyable and you are getting exercise.
I now feel the need to mention my wonderful mother, Leslie. She walks EVERYWHERE! That woman is always walking, whether it's to the Farmer's Market, the grocery store, the post office, the hospital (yes, she once walked there for an appointment), or my apartment, she makes a real effort to walk. Now, I'm sure she doesn't do it for earth-friendly purposes so much as she does for exercise, but I still think she deserves a medal.
So, I challenge you to rethink your transportation habits and focus on walking instead of driving. If all of you reading this decide to walk one place instead of driving, I think that would be pretty sweet. Think about it this way: if I can do it, so can you!
Happy walking :)
Thursday, August 19, 2010
stop to smell the flowers
I picked today because I knew I didn't have to run any errands at work, that the weather would be mild enough, and that the Farmer's Market was going on. The walk there was great. It was a bit chilly, but by the time I was half way I was quite warm from walking so it wasn't so bad! I really enjoyed it because it gave me the chance to catch up on some podcasts, take some time for myself and also to get some exercise. In the end, I made it to work in 24 minutes and took two rests. I almost made it in one but didn't want to fall in the street so I decided it was best to just sit. It's never good to start the day of by embarrassing yourself and scraping your knee.
The walk home was a bit more difficult because I was tired from a long day at work and it was warmer, but it was still as pleasant as ever. I stopped at the Farmer's Market and treated myself to a yummy strawberry-raspberry lemonade and a piece of focaccia bread from Red Fox and then visited with Karen, Lori and Marissa at our church's Free Time at First event. We played with sidewalk chalk, popped bubbles and chatted. Then, it was off!
I really love that walk up Davis. I pass Cozine Creek and some cute houses and it's generally a great place to walk. I especially love the flowers in some of the front yards of the homes I pass, and I hope it was OK with them that I stopped to take pictures of them. They were just so pretty I couldn't resist!
The fence isn't pretty but the flowers behind it are! |
So all in all, it was a great walk. I feel energized and confident that I can reach my goal. Even though I'm not focusing on distance anymore, I still felt compelled to look at how far it is from our apartment to the office, and it's about 3/4 of a mile, which is pretty good! Today I walked a 1 1/2 miles!
Sunday, August 15, 2010
Destination not distance
We walked to check our mail, then walked to AT&T to do some account updating and then to Albertson's to get a few things. And the whole time I didn't pay attention at all to how far it was. BUT, to my surprised and delight, I only had to sit and rest ONCE each way! It had to be a half mile each way, maybe? But that's not the point so I'm not going to look it up. :)
I was so proud of myself for walking so far with so few breaks, but I think a lot of it was the fact that I had Josh to distract me and help me when I got so tired I needed to hold onto him for support.
So thanks Joshua, for supporting me!
Wednesday, August 11, 2010
First Presbyterian Church Or Bust!
Walking with a specific destination was a new thing for me. All summer I have been focusing on the distance while basically walking in circles around a track. I was focused on how far I walked and it often took the joy out of it. But walking to church gave me a new goal, and I think one that I need to have more often -- getting myself some place and focusing on that, rather than how far it is. Sure, my challenge is technically about distance. But I realized today that it's about more than that. It's about doing something productive, something good for myself and proving to myself at the same time that I can do it. So I say, who cares how far it is to church? I still walked there and back, and I proved to myself that I can do it.
I'd also like to note another cool thing about walking somewhere that wasn't a track. For those of you who know the area, I walked up Davis street from College Street to First Street. And oh what I saw! I have never walked on that street, only driven it. And while I notice the basics as I drove, I never see it from a walker's perspective. So to compare, here's what I normally notice on my drive to and from work. I pass two fraternity houses, a Linfield residence hall/Education building, a creek, the cutest house ever, an apartment complex and an empty rental house.
Now, here's what I noticed on my walk tonight: two fraternity houses, a Linfield residence hall/Education building, three dogs, two with four legs and one with three, a beautiful garden full of sunflowers, a creek, a bed and breakfast, a broken speaker laying in the dirt, Jim & Olive's house (or so their shutters said), some green beans growing over a fence, the cutest house ever, an apartment complex, the most perfectly manicured front lawn I have ever seen, some pretty trees and an empty rental house.
What a fun walk! I can't wait to to it again. I think my next challenge will be to walk to work one of these days. It's along the same route and probably makes it half a mile each way. I'll let you know when I am going to attempt that, mostly so it keeps me accountable. :)
Tuesday, August 10, 2010
Campus Walk
I was going to walk around campus but decided to walk around the track instead. I felt pretty good and walked three laps until some soccer kids came and I got self-conscious. I really hate how even though there's nothing to be embarrassed about, I am still so embarrassed about how I walk. I wish I could walk past anyone and no matter how funny I look, be confident. But I just can't get over it. So I left the track and decided to walk around campus instead.
In all, I walked about .79 of a mile. I'm not sure how accurate it was, but no matter how far I really walked, it was a great one. I listened to a really cool This American Life podcast about summer camp stories and it really helped pass the time. I also forgot about my huge to do list, which was nice.
Tomorrow though, is the real challenge of my challenge. One advantage to living on campus is that we live just a mile from Third Street. I've never tried to walk downtown before, but my church is just at the end of Davis. So I'm going to walk to my meeting at church tomorrow night. It's a full mile and while Josh will be on standby to pick me up and drive me the rest of the way, I am determined to walk it all. If I'm not passed out with exhaustion after my meeting I'll post all about it!
Monday, July 26, 2010
short & sweet
Then we capped the night off by watching the Bachelorette with Nicole, eating cheesy puffs from Trader Joe's and looking at photos from Nicole and Timothy's honeymoon to Hawaii.
Not such a bad evening if I do say so myself!
Wednesday, July 21, 2010
A Stroll Through Campus
I love the Linfield campus. I guess that is evident in the fact that Josh and I got married there this summer, but nevertheless, it's a lovely campus. It is full of gorgeous oak trees, flower beds with vibrant flowers, and beautiful brick buildings with white trim. It is so peaceful this time of the year and the perfect place for a walk. I guess I better enjoy it while it lasts though. Students come back in about a month!
So while I've taken a month and a half long hiatus from posting, that doesn't mean I haven't been walking. I've taken some walks around downtown during my lunch breaks, Josh and I went on some hikes in Bend during our honeymoon and I've kept up with my daily Exercise TV routine.
I'm not sure how easy it will be to reach my challenge goal now that I haven't been as diligent as I should, but I am definitely not giving up!
Monday, June 7, 2010
Back at it Again!
I had a meeting at 6 so it was a quick two laps, but it was great! I got some fresh air and had some time to listen to the new Jack Johnson album I got from Janna this week. It was a really nice change from the rain and the Exercise TV I've been relying on for so long.
The only unfortunate part of the walk was that I seem to have developed an allergy to something in the air. My nose was runny, itchy and my throat was itchy too. I have always been safe from whatever allergens are in the air, but not anymore. Boo! Hopefully I don't have problems at the wedding next week!
I snapped some pictures on my wonderful new iPhone to document my long over due walk. I think I'll take it with me on all my walks so I can add some visual interest to my posts! Besides, the scenery around the track at the hospital is so beautiful, it deserves to be shown. :)
June 7 summary:
Miles walked: .5
Rests: Once
Where: Willamette Valley Medical Center track
Weather: about 60 degrees and partly sunny!
Walking partner(s): Jack Johnson (and lots of birds...)
Tuesday, May 25, 2010
I Haven't Forgotten...I Promise!
But hey, I did go mechanical bull riding this weekend at a friend's bachelorette party! I had to use my legs to hold on, and I'm sore as a result, so that has to count for something, right?
Sunday, May 16, 2010
Fun Exercise
Then, today, I had an equally fun time at middle school youth group. I lead the youth group with about five other adults from my church, and we took advantage of the nice weather. We met at Joe Dancer park and played kickball. It was so fun, and we played continuously for about an hour and fifteen minutes. I ran bases, ran after balls and caught one too! (*stifle laugh*) and had a great time, and while I don't have any idea how far that added up to in terms of steps or distance, it doesn't matter. I got some fresh air, hung out with some fun adults and kids, and got to enjoy the beautiful weather.
I have to take this time to say how much I love living in Oregon, and yes, McMinnville. We have great opportunities to get out and do fun things around town with great people, and this weekend was a perfect example. Unfortunately I don't have any photos from the Alien parade to show you, or of our kick ball game, but I guess you can't always plan to take pictures of the best moments. They just sort of happen!
Thursday, May 13, 2010
Finally! A Weather-Permitting Walk
It was a really nice walk, and we were even a bit too warm! A nice change from the cold, rainy weather we've been having. We passed some kids riding bikes, some scary barking dogs behind fences, and even a guy walking down the path with a can can of Coke. (Isn't that sort of a bad idea? To go walking with a can of Coke? Last I heard drinking water while exercising was a better idea, but oh well.)
It's too bad I am moving out in 36 days, otherwise I know I'd get a lot of use out of that path this summer. Guess I'll just have to find some good paths around Linfield's campus :)
May 13 Summary:
Miles walked: .8 (I had my pedometer set to kilometers...and thought I walked 1.29 miles, until I saw the little 'km'...)
Rests: Twice
Where: Walking path through residential neighborhoods
Weather: about 70 degrees and sunny!
Walking partner(s): Janna and my mom
Monday, May 10, 2010
Benefits of a Pedometer
In fact, I have still been walking a lot, even if it hasn't been on a track or for laps at a time. I have been wearing my pedometer religiously and having it has really made me aware of how many steps I take in a day.
For those of you know don't know, I spend 7 hours a day sitting at a desk in an office. I work at a computer screen or sit in meetings for most of my work day, and aside from the occasional errand, or walking to and from my car, I normally don't do a whole lot of walking (which aside from being tiring, it's not a healthy thing!).
However, having my pedometer really motivates me to get extra steps in throughout the day. I work downtown in McMinnville and as a result, there isn't a lot of parking that isn't limited to two hours. Normally I fight for a few coveted spots kitty corner to the office so I don't have to walk far, but lately I have been parking in the parking garage 2 blocks away. It's not a lot more walking, but I park on the other side of the structure and at the top of the ramp, so when I walk to and from the office I add at least a thousand steps to my day. It takes a few more minutes to get to work, but it's really beneficial.
I also try to get up and walk more around the office. I walk around when I talk on the phone (when I can) and I take walks around the block to stretch my legs. Not only does it give me some extra steps to add to my pedometer, but it also gives me fresh air, relieves the stress on my back form sitting so much, and I can focus better after I take a break.
I think a lot of people could really benefit from owning a pedometer. It especially helps those of us who have sedentary jobs. Right now I walk about 25oo steps a day, which I am sure is more than if I didn't have a pedometer. I like to see how many steps I have taken at certain points in the day, and if the number isn't as high as I want it to be, I make a more conscious effort to get up and walk.
I was talking to Janna one day about my pedometer and how much I walk. She is a teacher and I bet she walks 10,000 steps a day. So I am curious. Do any of you blog readers wear a pedometer? And if so, what's your occupation and average steps?
Sunday, May 2, 2010
Walk Like a Chicken
I told Autumn all about my condition, and that my legs look funny when I get tired. So every time I started to get tired, she'd notice and comment. She even exclaimed once "when you are tired, you walk like a chicken." It was hilarious, and I told her that one of my friends used to call me Clidesdale Kelly, because of the way my gait changes when I get tired. So she of course thought that was funny and told me I was walking like a horse (Amy, if you ever read this, don't worry--it doesn't bother me at all!).
Amy joined us after awhile and we continued on our way. In the end, we walked about 1.28 miles of the 2 mile course. I really appreciate Amy and Autumn staying with me. It was a lot of fun and I got to hang out with two of the coolest girls I know!
Once we returned to the start, we got to paint our feet and put them on a big canvas sign with Crop Walk 2010. It was great and I can't wait to do it next year. Maybe then I will be able to walk the whole 2 mile course!
(I can't figure out how to flip this picture!)
Wednesday, April 28, 2010
National Walk at Lunch Day
I thought I'd take this opportunity to point out something pretty cool. In that first paragraph, note that I said I walked all around Third Street and really enjoyed it. If you have known me even for the last five years, you will know that I used to hate walking. I looked at it as a chore that was frustrating and uncomfortable (yes, that's an unfortunate affect of my CMS). But now, I look for ways to walk to the places I need to go, rather than how I can avoid it. It's great and I don't feel ruled by my CMS anymore!
April 28 Summary:
Miles walked: 1/2 of a mile at lunch, plus some more throughout the day
Rests: Once during lunch walk
Where: Around Third Street
Weather: A little cold, sunny, with big rain clouds threatening
Walking partner: John Mayer (iPod)
Tuesday, April 27, 2010
Pedometer!
But, it was still a good workout. Janna joined me today and even she admitted it 13 minutes into it that it was harder than she thought. Still, not my choice of workout.
I wish it would stop raining so I can go back outside!
April 27 Summary:
Miles walked: .36 of a mile
Rests: one, with 6 minutes to go, and rested 2 minutes
Where: Inside my apartment
Weather: Outside, rainy and cold. Inside, dry.
Walking partner: Leslie Sanone (Exercise TV) and Janna
Monday, April 26, 2010
A New Walking Buddy!
So if that first paragraph sounds made up, it partially is. It was really rainy and not such great outdoor walking weather. I was going to walk around the Community Center track, but it's closed on Mondays, so that was out. So, after dinner I browsed the workouts on Exercise TV and found the 1 Mile Walk and the 2 Mile Walk, both lead by Leslie Santone.
I laughed that there was a workout for exactly what I'm trying to accomplish, and laughed some more when she said we'd be walking to music and adding little moves in to add to our "workout." Then, I laughed some more as she added leg kicks and side steps. But, then it was actually a good workout! The video was about 20 minutes and I walked for most of it. We started off walking slowly and it gained intensity as the music's tempo increased. I felt ridiculous but it really worked.
With about 3 minutes to go, she told me she had a really big surprise for "me": I walked a mile! I definitely don't think that's true, but still had fun doing it and found a good replacement for an outside walk.
This gross weather:
Caused me to check this out:
April 26 Summary:
Miles walked: 1 mile (?)
Rests: Just paused the video a few times.
Where: Inside my apartment
Weather: Outside, rainy and cold. Inside, dry.
Walking partner: Leslie Santone (Exercise TV)
Sunday, April 25, 2010
WOOHOO!
I think I just might meet my goal! How about three laps without resting next?
April 25 Summary:
Rests: ONLY 1 time, after 2 1/2 laps!
When: 2:33 pm to 3:06 pm
Where: Willamette Valley Medical Center public track
Weather: Sunny, mid 60s, slight breeze
Walking partner: This American Life podcast on iPod (listened to this fascinating program about automakers like GM and how corrupt some of the unions used to be and how that affects the production of cars. It's called NUMMI and aired on March 28 if you want to find it on their website).
Saturday, April 24, 2010
Yoga does the body good!
I was proud of myself for asking Joan for modifications in front of the class because I am still getting over that 'ego' thing, where I feel a bit self conscious when I have to ask for help. It's hard because I don't look like I have "anything wrong with me," so I feel weird when someone hears me say how I get tired or sees me sit down after just a few salutes. I almost feel like they think I am lazy, or wimpy, when that is definitely not the case. I hate that I am not over that yet and I am 24 years old! I suppose that's a lifelong battle I'll just have to work on. I think though, that no matter what or how much anyone tells you, it's hard to not care what other people think.
So now that you know my insecurity, I am curious what other people are insecure about when it comes to workouts. Also, do you have any tricks or advice for getting over it and not letting it bother you?
Wednesday, April 21, 2010
Benefits of Walking
Walking and health
Published by Bupa's health information team, healthinfo@bupa.com, April 2008
This article looks at the benefits of walking, outlining the practical as well as health advantages.
Walking can help you to reach the recommended minimum of at least 30 minutes of moderate exercise, five days a week. Regular walking protects you against a range of illnesses and can also be an efficient way to travel. You can easily build walks into a busy lifestyle without having to set aside time for exercise.
A great way to travel
Walking is a good means of transport because it's:
- convenient - it's handy for getting you from one place to another
- free - walk to your destination and you can stop worrying about the price of petrol, parking and fares
- predictable - you know how fast you can walk so you are in control of your journey times
- stress-free - if you can walk some or all of the way to work, you can forget about late buses and trains, and other unwelcome journey interruptions
- good for the environment - getting out of your car and onto your feet will reduce pollution and road congestion
- sociable - you can stop and chat to your friends and neighbours, which you can't do when you are in your car
- safe - as long as you don't walk alone at night and take care crossing roads
A good form of exercise
Walking is a great way to meet the recommended target of at least 30 minutes moderate exercise, five times a week. Get into the habit of walking and you will reap the health rewards now and in the future.
Boost your fitness
Exercise that raises your heart rate is aerobic exercise and helps you to get fitter. This means your body gets better at using oxygen so you can be more active without getting tired. Brisk walking that raises your heart rate and makes you warm and a bit breathless is a great example of aerobic exercise.
Stay in shape
If you want to lose excess weight, you need to burn more calories than you eat. You need to lose about 3,500 calories in order to lose 0.5kg of fat. In the average 60kg person, brisk walking - this is about 6.4km per hour (4 miles per hour) - for half an hour uses up around 150 calories.
For most people, a healthy aim is to achieve a calorie deficit of 500 per day (3,500 a week) for a weight loss of around 0.5kg a week, by reducing food intake and exercising. But even without changing your diet, if you start walking just over 3km (2 miles) a day, you will achieve a calorie deficit of 150 a day and could lose around 0.5kg every three weeks.
Feel happier
Getting enough exercise improves your mood, reduces stress and anxiety and builds self-esteem. So walking to work could help you start the day feeling calmer and happier.
Improve your brain power
As you get older, the risk of developing confusion, dementia and Alzheimer's disease increases. Regular exercise has been shown to reduce the risk of this.
It's not just older people whose brains are boosted - walking to school might also improve academic performance in children.
Feel full of energy
You might worry that walking every day will leave you exhausted. Although you may feel a bit more tired in the first week or two, people who exercise regularly generally feel they have more energy than inactive people.
Sleep well
Regular physical activity promotes better sleep. An after-dinner stroll might help you wind down for bed. However, try to avoid strenuous exercise within four hours of going to bed if you suffer from insomnia, because this could actually make you more alert.
Experience better back health
Walking can help prevent back pain and alleviate it if it's already a problem for you.
Reduce joint pain
For your joints to work at their best, you need to use them regularly. Regular walking gives your knee joints a good work-out and prevents your thigh muscles from becoming weak. This can also help to keep your bones strong. Leading a generally active lifestyle, including walking, can help protect against osteoarthritis - painful inflammation of joints.
Walking is an excellent choice of exercise if you already suffer from arthritis problems or if you have osteoporosis (weak bones), because it doesn't put a lot of impact on your joints.
Walking and your future health
As well as keeping you fit and in good shape, staying active will help you prevent a whole range of health problems in the future. Meeting recommended physical activity targets by walking reduces your risk of:
- high blood pressure
- high cholesterol
- coronary heart disease (which can lead to angina, heart attack or stroke)
- type 2 diabetes
- certain types of cancer, especially colon, breast and lung cancer
- osteoporosis (weight-bearing exercise, such as walking, strengthens bones)
Key points
- Walking can be a free, easy and practical way to travel.
- Almost anyone can walk.
- Regular walking can improve your current health.
- Regular walking can help safeguard your health in the future.
ALSO, I know it's been a few days since I have posted, but I promise I haven't forgotten about the challenge. The last five days or so have been busy, so I haven't had time to do much walking. On Sunday I did run around with 16 middle school students at youth group, so I feel like that can take place of a good walk. On Monday I took a break because I had a massage after work and just felt like being a bum afterward. Yesterday, however, I decided to take advantage of my parents' elliptical and avoid the cold weather, and today I had some church stuff going on so I didn't have a chance. And the rest of the week is just as bad. Tomorrow I am going to a Blazer playoff game and Friday we are going to hang out with some friends. So, it looks like it will be Saturday before I can get back to my normal routine.
Keep reading though, I'll be back soon!
Sunday, April 18, 2010
Crop Walk 2010
Our church participates every year and it's organized mostly by a really sweet man at our church, Chuck. When he asked if I would participate, I said I wouldn't be able to do it because I can't walk very far. But, he suggested I walk with him, and said if he can do it, I can do it. So, I said yes (Chuck broke his hip I think, and I think walking long distances is hard - so, it just goes to show me that even though walking is really hard for me, it is also a struggle for many other people).
Anyway, the Crop Walk is a fundraising walk, and while you don't pledge money per mile or anything like that, I do need to get sponsors to help me meet my goal. I have decided I'd like to raise $250, which in the organization will help provide 25 mosquito nets that can be hung over childrens' beds to keep away malaria and dengue fever-carrying insects.
So, I'd like your help! Any amount matters, and to get it kicked off, I donated $25 to my own cause. The walk is Sunday, May 2, so I have two weeks to raise $250. I really mean it when I say any amount matters, because if just 10 of you donate $10, then we already have $100, and with my $25 donation, we'd already be halfway there!
For anyone who donates by then, I'll wear a t-shirt with all of your names on it. And of course I'll post pictures on my blog as well.
To make it easy to donate, you can do it through the website. Just click here and fill in my name (Kelly Copeland) in the blank spot. It will show my name and you can donate whatever amount you want. There's even a cool thermometer goal graph that updates after each donation.
I think the site will e-mail me to let me know you've donated, but just in case, I'd love it if you commented on this post so I know to add your name to my shirt.
I am really excited about this, and proud that I have enough confidence from my challenge to get out and do this! I think I might even put the challenge name on my shirt so it would list you all as my supporters of this too. What do you all think?
Saturday, April 17, 2010
Vinyasa at Yogis!
Rests: 1, after 1 1/2 laps
When: 4:30-4:45, 15 minutes
Where: Willamette Valley Medical Center public track
Weather: Cloud, windy, drizzly
Walking partner: iPod and This American Life Podcast
Thursday, April 15, 2010
Walkin' with my Fubby
Rests: 1, after the second lap
When: 6-6:25 pm, 25 minutes
Where: Willamette Valley Medical Center public track
Weather: Sunny, mid 60s, slight breeze
Walking partner: Fubby Josh
Tuesday, April 13, 2010
April 13: Solo Walk
So while I walked a mile again today, I had to rest more than yesterday. This time, I only made it 1 1/2 laps before I had to sit, and then I had to sit after every consecutive lap. So, it wasn't as good as it was yesterday, but I still did it.
One thing I need to keep in mind is that while I couldn't do what I did yesterday, it was still beneficial and I still walked a mile. I have found that to be the biggest mental obstacle I have. I get discouraged when I can't walk the same distance as I did the day before, but really I need to get past that. There are so many factors throughout the day that affect how I feel and how far I can walk, and I can never control them so it's the same every day. Things like what I ate and when, how much I slept the night before, how stressful the day was, what workout I did in the morning, how much did I rest before I started walking, and on and on. So really, I need to stop being discouraged when I can't walk the exact same distance without resting two days in a row. The fact that I walked another mile is still great and it means my goal isn't too far away!
So, in summary:
Miles walked: 1 (approximately)
Rests: 3 (once after 1 1/2 laps, second after 2 1/2 laps, third after 3 1/2 laps)
When: 40 minutes (4:40 to 5:30)
Where: Willamette Valley Medical Center public track
Weather: Sunny, mid 60s, wind
Walking partner: iPod (This American Life podcast)
*Note: Even though Scott says it is, and so does the hospital web site, for some reason it just doesn't seem long enough to be a 1/4 mile track! So I walked the very perimeter. :)
Monday, April 12, 2010
Back At It!
The track is really cool and is a great place for me to walk because there are benches at either side of the path, which is in a regular track shape, but is only 1/8 of a mile. Today I walked 4 laps, which equals about half a mile. It was a bit difficult though because not only am I getting over my ear infection and virus, but I also worked through lunch, ran to the bank and then home for only a second to change before I picked mom up. So, I didn't get to really rest at all. So I walked two laps (1/4 mile) before we had to rest. Then we rested on a bench, talked wedding, walked another lap, rested and continued the wedding talk and then walked a final lap. I know that if I had rested a bit before starting that I could have walked much further. Nevertheless, it was a good workout!
I am definitely going to go back to take advantage of the trail. It is the perfect set up, and if I am ever walking alone I can just bring my ipod and know that I am walking in a safe, open area. I definitely recommend it.
Happy walking! Hopefully the weather will stay nice this week so I can make up for the three days I missed.
NOTE: Scott Schieber brought to my attention that it's a quarter mile track, not the 1/8 of a mile like I thought! It even says it on the hospital's web site, and I'm not sure how I missed that. So, I walked a mile today! I rested twice, but I still did it!
Saturday, April 10, 2010
Speed Bump!
Hopefully I'll feel better tomorrow so I can work out on the elliptical or go for a walk. It's so early in my challenge, not to mention we are having such nice weather that I feel bad having to put off exercising.
So, hopefully this infection will go away soon and I can get to walking!
Thursday, April 8, 2010
Day One
I wasn't feeling that great because of a likely ear infection, but the lack of precipitation really motivated me to start, as did my blog and you, my followers! So I stuffed my ears with cotton to keep the cold wind out, tied my new Nikes and we drove over to the track.
There were other walkers there when we got there, but other than that we had the track to ourselves. I had absolutely no idea how far I could walk, but I am pleased to say that on my first day I could walk 1 3/4 laps (4 laps is a mile)! We kept our pace pretty steady, not too fast, and by the time I got to that last quarter of the track, I was getting pretty tired. But, overall I am pleased to know that on a cold, windy April evening, after a long day at work and even being slightly sick, that I can walk almost half a mile!
I have to admit, this is not scientific in any way. We started at a random place on the track and when we stopped, we estimated we were 3/4 of the way around the track. So while I don't know EXACTLY how far I walked, I know it was a little less than half way to my goal. And that's good enough for me! I'm not really concerned about inches and a few feet.
Today was really just an experimental day anyway.
I also think I am going to post what I plan to do in the next few days, that way I can't back out of it just because I want to sleep in, or finish watching a marathon of America's Next Top Model. :)
UP NEXT:
Saturday: 10 am Vinyasa at Yogis
Sunday: Long walk, weather permitting (if not, mom and dad's elliptical)
Here are some pictures:
Resting after I got tired...
My walking group (by the modular classrooms - pretty, I know!)
Pumped Up!
Tuesday, April 6, 2010
Rain, Rain, Go Away!
Friday, April 2, 2010
What IS Congenital Myasthenic Syndrome, Anyway?
CMS is a form of muscular dystrophy, and while I don't have a severe form, it can be life-threatening for some people. It is also genetic, so there is some form of it passed down through generations. My parents don't have the symptoms, but they do both have the defective gene, causing it to manifest itself in me and my brother, Corey.
The symptoms of CMS manifest themselves in the form of muscle weakness. This includes all muscles, including legs, arms, hands, feet, eyes, mouth, throat, etc., but the most disruptive (at least for me) is the leg weakness and the mouth weakness. That might sound weird, the mouth part, but have you ever had to smile so much your face hurt? Well, that's what happens to me, only my face gets to the point where it's almost paralyzed, and that does NOT make for pretty pictures. Believe me.
CMS is caused by a genetic flaw at the neuromuscular junction, where the nerves and muscle cells communicate. So, basically, my muscles just don't get the message that they need to continue working. My symptoms are helped by periods of rest, and to tell you the truth, I actually don't know why the resting helps. CMS is a very rare disorder, affecting only 1 in one million people. Not a lot is known about it, as you will find if you ever decide to Google it, and by the fact that even though I've lived with it my whole life, I know very little about it.
Now that you know what it is, I feel I must say something about what it's like living with CMS. As an adult, it really isn't a big inconvenience for me. I have gotten used to it, and so have my friends and family, so I have been able to arrange my life around it. But when I was younger, it was really difficult. I walk really strangely when I get tired, so my legs looked funny, and the kids didn't understand what was wrong with me when I couldn't keep up. So, I got teased a lot for not being able to run. Plus, gym teachers never really understood it, so I just ended up looking lazy because I'd have to sit out a lot. That actually continued through college, so I found myself feeling sorry for myself at times.
That changed completely when I was an intern for the Muscular Dystrophy Association the summer after I graduated from Linfield. I got the chance to stay the night at the MDA Summer Camp, and WOW. Spending a day with kids who have such severe forms of MD was eye-opening and I really realized how fortunate I was. Many of the kids were wheelchair bound, and will never lead independent lives. Many of them will die before they are 20 years old. So, from that day on, I have never felt sorry for myself. It really put my struggles into perspective and made me realize that I am blessed to be able to walk, talk, speak and live on my own. I am an independent adult, and I am grateful for it all.
So, that's a little about me. I really think we all have some physical challenge we have to deal with, whether it's asthma, a bad knee, tendonitis, or something like what I have. CMS is just the challenge I have, and I have accepted it. But that doesn't mean I can't try to overcome it!
Thursday, April 1, 2010
My One Mile Challenge
The reason behind my interest in this is that Josh and I will be going on our honeymoon on January 8, 2011. We will be cruising through the Eastern Caribbean, stopping at several different ports. While a cruise probably seems very relaxing, I really anticipate there being a lot of walking, due to the large ship we will be on, and the excursions we will go on when we dock. So, I want to strengthen my legs so I can do all the walking I want!
I am hoping this challenge isn't completely out of reach. When I studied abroad in Oaxaca my junior year of college, I had to walk everywhere, and as a result, I increased my stamina. When I left, I could walk at least twice as far as I could when I arrived.
So, I hope you will follow my quest to walk one mile! I will be officially starting my challenge next Thursday, April 8. That will mark exactly 9 months from the date we leave for our cruise.
I anticipate I will need to be cheered on, so any words of encouragement you can provide me will be greatly appreciated!