I've graduated from PT, the good news and the bad

I had started physical therapy for balance and core strength before I was in an auto accident on November 26, and as of yesterday I have "graduated."  I had a few extra sessions to make sure all my injuries hadn't interfered with my balance. So, I was given two check off tests to determine my progress.  The vertigo is completely gone for now. She took care of that the first session with one of those magic head twists.  The balance and fear of falling test I scored much worse than when I started.  Megan, the DPT was baffled.  My explanation is that after learning all the things I was doing wrong and paying closer attention to my balance, I was more aware of how unsteady I am and am actually more afraid of falling than before! She calls it "perception," which I think she means it's all in my head that my balance is poor.  I don't think so. I've seen other old people walk, and I walk like a 92 year old, bumping into things and people and listing sideways.  It was my hope that I could avoid that, so I'll of course continue the exercises.  Megan says I need to develop muscle memory.

One of the more interesting is standing still for 30 seconds with eyes closed and feet together. I think I did get better at that.  

Then that is followed with eyes open looking at a distant object with one foot in front of the other, standing for 30 seconds.  

A seated hip abduction with resistance (a stretchy band) begins with sitting upright in a chair with the band secured around the legs and then moving the legs outward.  That one is very uncomfortable.

An easy one to do that I hope will protect me from another bursitis attack is sidestepping while holding on to the kitchen counter.  Step sideways along the length of the counter (while warming something in the microwave) then sidestep back. Be sure pick-up feet--this isn't a slide.

Difficult to do in the house is walking while turning my head.  Our hallways are very short, but Megan told me to do it even a short distance.

Awkward is learning to get out of a seated position hold a pole or cane against my back--the standing hip hinge with dowel. Then lightly bend my knees while rising.  This is to help with picking things up or loading the dishwasher so you don't hurt your back.

And so forth.  I hope I get better with practice.  

One bright spot of the season is my Christmas present from our daughter and son-in-law.  A new Schwin exercycle. Mark came over on Monday and put it together.  My old exercycle had developed a loud noise--probably and lose gear or bearing. It had about 15,000 miles. This one is silent, has a smaller footprint, and uses electricity not batteries, but like the old one, has some "programs" I'll never use (they also aren't explained in the manual).  Usually, I go to Lifetime Fitness nearby in the morning, but if the weather's bad or I get up later than usual, I can do this at home.

The myth of food desserts

Yesterday I blogged about dollar stores and how the woke blokes are sounding the alarm that they target poor and minorities (Google/FB blocked my link when I tried to post it to Facebook). But while watching the show on Cheddar, I noticed again how often the food nannies complain and alarm us about "food desserts." That was disproven about a decade ago, when it was a common myth. I think it was a hobby horse ridden by Michelle Obama. Too many fast food and convenience store businesses was the complaint. Here's a recap by Rod Dreher, from 2012.

"But two new studies have found something unexpected. Such neighborhoods not only have more fast food restaurants and convenience stores than more affluent ones, but more grocery stores, supermarkets and full-service restaurants, too. And there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.

Within a couple of miles of almost any urban neighborhood, “you can get basically any type of food,” said Roland Sturm of the RAND Corporation, lead author of one of the studies. “Maybe we should call it a food swamp rather than a desert,” he said."

Obesity is a growing (no pun) problem for all Americans, but particularly in "underserved neighborhoods." Thousands of academics have earned promotion and tenure by siphoning off our tax supported grants from the federal government to try to change the food culture of minorities. They develop exercise programs, food plans and diets. We get fatter and they get richer. Meanwhile they want more and more women to leave their homes and children, and sit behind a desk with a computer. Go figure. I know several of my inches belong to Blogger (Google) and Facebook.

The good news is I passed the 11,000 mile mark on my exercycle (since January 2015).  The bad news is that it makes little difference in how my clothes fit, so I'm hoping its good for the heart and lungs.

At the fitness center

I met a wonderful guy at the gym this morning. Kind, articulate, interesting, athletic and it turns out he was at St. Ann's hospital in the OR when our son had his surgery last October. Small world. The only draw back was we talked for such a long time I peddled for over seven miles instead of my 4 or 5 and now can hardly walk.

Working out at Lifetime Fitness

Bursitis is really slowing me down

The bursitis which reappeared about 2 weeks ago, first on the right, then the left, and now both at the same time, is not subsiding.  I’m sitting on ice gel packs, and doing my exercises, but this morning I only got 2 blocks on my walk (usually 2 miles) and had to return to the cottage.  Then I drove to the wellness center instead of walking there.
https://gethealthyu.com/best-exercises-hip-bursitis/

While I was using the exercycle at the wellness center today I noticed again how tiny and thin the ladies are who go to the yoga classes, especially when compared to the water aerobics class—there’s a lot of glass in the room, so I can see both.

 

Exercise ideas (not goals, not resolutions) for the New Year (just January)

I’m not a goal setter (I’ve written on this numerous times), but I am a problem solver. So a year ago I used my Silver Sneakers on my insurance plan to join an exercise facility. (I had originally joined one next to Panera’s in 2015 but bursitis ended that.)  Didn’t like the first one I tried on Bethel Rd.  (it has since closed) and have now been at Lifetime Fitness on Henderson about a year.  I ride a stationary bike for three miles, walk on the treadmill for one mile, and three times a week I do resistance exercises using the machines, mainly working my arms.

“Vigorous stationary bicycling is the best weight-loss exercise among gym activities, according to the “Harvard Heart Letter.” It burns 782 calories per hour in 155-pound people and 932 calories per hour in 185-pound people. Moderate stationary bicycling burns 520 and 622 calories per hour in the same people. Vigorous exercise raises your heart rate to 70 to 90 percent of your maximum heart rate; moderate exercise raises your heart rate to 55 to 70 percent of its maximum. The maximum heart rate is 220 heartbeats per minute minus age. In contrast, walking 4.5 mph, the fastest speed most people can walk without changing their technique and becoming power walkers, burns 372 and 444 calories per hour in 155- and 185-pound people.”

https://healthyliving.azcentral.com/stationary-bicycle-vs-walking-exercise-9889.html

I do 3.5 mph three times during the one miler on the treadmill and get to 104 heartrate then drop back to 2.5 mph. When on the stationary bike I also increase the heart rate 3 times in the 3 miles to 104.  On either, it’s about 25 minutes. So I’d have to recalculate the above figures, but it looks like an hour on the bike burns more calories than an hour walking, even at a moderate pace.  Also the bike doesn’t bother my hips or knees.

My plan for January is to increase the resistance machines to 2 sets of 15.  I’m currently doing 2 sets of 10.  When the instructor showed me last January, she started me on 2 sets of 20—which I knew immediately wasn’t going to work for me.  If you pull or injure something you have 2 sets of nothing as you sit at home eating another slice of toast with cheddar cheese.

The morning exercise routine

Until this summer, I usually walked about two miles in the morning, always choosing a flat street to accommodate my bursitis pain and getting at least a mile along Lake Erie.  Then the Wellness Center opened in 2018.  Now I walk there (about 1 mile to get there), exercise on a cycle and a treadmill (about 4 miles), then walk home, about 1 mile, and pick up 2 or 3 miles during the day walking to various programs and activities.  Returning home through the woods has been especially nice.

 

 

From a drone photo

4,000 miles

Today I crossed over to 4,000 miles on my Exercycle. Two years and 82 days. Started small--it was Indianapolis (180 miles) to see my sister-in-law Jeanie first. Then to California to see my other sister-in-law Debbie. Along the way I dropped 30 pounds which if found, do not return. Actually, by June, 2015 I'd lost 35 lbs., but maintained that only about a week, so I don't count that five pounds.

 Exercise alone can't do it. It was rice and beans, a lot of salads, limited desserts, giving up cheddar cheese and peanut butter, and also getting on the bike when I wanted chocolate pie. Tonight I'm fixing pumpkin pie--and I'll call it a vegetable, and I'll cut the pieces a little smaller so they won't be 340 calories.

Today I've been watching YouTube travel videos of Glasgow and Edinburgh while I exercise.  It's for our up coming trip to Scotland, the dates of which I haven't exactly nailed down, but we're working on it.  In watching them, it's hard to believe we're all speaking English.

Glasgow Cathedral, Scottish Gothic architecture was built between the 13^th & 15^th centuries