Sitting down too long can hurt you

I came across an article on sedentary behavior in the LA Times, Opinion: Sitting down all day is killing us. The cure is surprisingly simple — and difficult (msn.com) and looked at the original article published in May 2023. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial - PubMed (nih.gov) My first reaction (and last) was YIKES. Sedentary means time in your car, sitting in meetings at work or organizations, church attendance, computer browsing, checking e-mail and FB, TV watching, sitting with someone you're taking care of or visiting, going out for dinner and then to your friend's for dessert and conversation (which we did last night and I figure counting travel it was 4 hours of sitting), reading a good book, discussing it at book club, attending your grandchild's athletic, musical or drama event, taking classes at university or by Zoom (I'm doing A Christmas Carol class via internet), preparing Christmas cards, drawing or painting from concept to final product, sewing, knitting, crocheting or crafting just about anything, and that's just in the life of an old lady. If you have a desk job with an hour commute and are 40, goodness my dear, you are in trouble! This article recommends five minutes of being up and walking about after you've been sitting for 30 minutes!!!! It looks to me that the only time I wasn't sedentary in my adult life was when I was a fulltime home maker with children running around. An older article I read said exercise (like working out at the gym or walking with friends) doesn't compensate for long hours of sitting. It's 7:40 a.m. and I've already had 2 hours of sedentary behavior! So I'm going to walk around a bit.

Update: This morning in church (traditional service, Lutheran) I thought how healthy--up and down, up and down. We're there a little over an hour but no chance to be sedentary.

Physiology of sedentary behavior - PubMed (nih.gov)

Sedentary Behavior and Incident Dementia Among Older Adults | Dementia and Cognitive Impairment | JAMA | JAMA Network

Walking

"Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, and the more one sits still, the closer one comes to feeling ill. Thus if one just keeps on walking, everything will be all right." ~Søren Kierkegaard

Added the kettlebell to my morning exercise

My arms and hands are weak, and my fingers struggle to open a package of cheese or squeeze the toothpaste tube. Today I added kettlebells to my morning routine at Lifetime Fitness. I started with 5 lbs, the smallest they had. The kettlebell is a round-shaped steel or cast iron weight, commonly described as resembling a cannonball with a handle. I only walked around the outside of the workout area once, so in case it's not comfortable, I shouldn't feel awful tomorrow. They are much more comfortable than carrying groceries in a sack with handles, which is usually the only weight I carry like that. When I looked it up I found it is a popular sport, especially in Europe and is used in physiotherapy in everything from metabolic syndrome to osteoporosis to hip fractures in the elderly.  I did my usual search for articles, using "ncbi" and elderly.  Not much out there, but in finding a review article I learned some new words, and discovered that what I did this morning is called "farmer's walk" I suppose because you look like you just carried 2 buckets to or from the barn.

For my morning walk around the condo grounds, I've added a water bottle attached to my waist to squirt at dogs that aren't on a leash.  I only met one dog this morning, but she was on a leash.  She looked eager to greet me with a jump on my legs, but fortunately Bobbi my neighbor (her owner) restrained her/him.  They used to have two 15-year-olds of the same breed, but they have died and this friskier one seems to be a rescue and younger.  God bless dog lovers who rescue their pets.

Walking while old

 Can you hear me breathing hard?  We were in church (outside in the park) from 8:30-9:30 and then eating with friend at the Patio restaurant until about 10:15.  Then a walk home, change into cooler clothing, and out again for a short walk on Oak and Lynn before the day heats up.  I think it's supposed to be high 80s.  I'm using my smartphone to track, count and analyze my walking. Which means I have to keep it with me, either holding it or putting it in my pocket.  I rarely have made a phone call, but use it for listening and information. This message is from The Ridge Senior Living. I'm posting it for reference and inspiration for other days. How Many Steps Should a Senior Get in a Day? | The Ridge (theridgeseniorliving.com)

My smartphone says, "Step length is the distance between your front foot and back foot when you're walking.  The ability to take longer seps is related to your long term mobility.  Strength and coordination changes can affect your ability to take longer steps.  Step length will decline with age. Today, August 7 my step length is 28.7-33.5 inches

The smart phone also records "double support time." That's the percentage of time during a walk that both feet are on the ground. If you spend more of the walk with weight on one foot instead of two, there is better balance. The measure will fall between 20 to 40%. Today Sunday August 7 my Double support time is 25-28.4%, that's down from 27.8 - 31.6% on Wednesday, July 27. I hope that means my balance is better, although it doesn't feel like it.

The Relationship between Walking Speed and Step Length in Older Aged Patients - PubMed (nih.gov)

Impact of walking states, self-reported daily walking amount and age on the gait of older adults measured with a smart-phone app: a pilot study - PubMed (nih.gov)

15 Best Walking Apps for 2022 - Free Apps to Track Steps (prevention.com)

Walking Every Day

Walking is widely known to be one of the very best exercises for seniors. It’s low impact, low cost and low risk for injury. Plus, the benefits are many. Walking can: 

• Improve circulation, lower blood pressure and strengthen the heart muscle
• Burn calories and help manage body weight
• Ease joint pain and reduce lower back pain by strengthening core muscles
• Strengthen bones and help fight osteoporosis
• Improve balance and coordination, reducing the risk of falling
• Boost your immune system
• Improve your mood, reducing anxiety and depression
• Improve cognitive health

My walking routine--no rain today

No one has ever accused me of being an athlete, but I do walk 2 miles every morning along the lake front and maybe another 2-3 miles during the day. Or maybe it's a stroll. However, this morning on my walk I fell in step with a younger woman, about 65 maybe, and she was really stepping. I changed my pace because we live on the same street and it seemed rude to fall down on a park bench to catch my breath. I barely made it to my front porch before I collapsed.

Friday family photo--life expectancy and risk

But it's cold outside.

A recent article in Circulation by researchers at Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital "found that more moderate to vigorous intensity physical activity -such as brisk walking - was associated with roughly a 60 percent to 70 percent lower risk of death at the end of the study among the most active women, compared to the least active."  Suggested even once a week could make a difference.  So I dug out my winter coat and took a one mile walk in the neighborhood.

I'm not good at math. I was born in 1939 and female life expectancy was 65.4. Then came vaccines and antibiotics. Now I'm 78 and life expectancy for someone my age is about 88-89 (the age at which my parents died). So if I'm reducing the risk of early death by walking where do I start (or end)?

You can tell this photo was taken in my husband's office, all the pencils are lined up. You can't even see the top of the desk in my office.

http://circ.ahajournals.org/content/early/2017/10/31/CIRCULATIONAHA.117.031300

Bill, the WWII veteran

Before the heat became unbearable,  I was on my walk in the apartment complex close by, and he was on his walker. I stopped to chat with him and found out he was born in 1925 and enlisted when he was 17. "I wasn't afraid to die, but I was afraid I might not be able to do what I was trained to do." He was on a destroyer, manning incredibly complex equipment--before he ever had a driver's license. He injured his hip in the war, and later in life broke it, so thus he's on a walker. The complex where he lives is beautiful and I like to walk there, but rarely meet anyone. Lucky me.

Stormy morning July 13

Because of the storms, I couldn't walk the lakefront at 6 a.m., so I waited until 9. I saw a whole different population of dogs, grandparents, babies and birds. There was the college crew of groundsmen in matching shirts removing trash; mommies and daddies walking the babies in strollers instead of the early a.m. patrol of grand dads in golf carts so the rest of the cottage can sleep; a gull with a fish almost as big as he was with 3 senior citizens taking photos; grandma with 3 lovely teen granddaughters, but I got a whiff of cigarette smoke (very rare here) and I think it came from granny; walkers on their way to buy donuts at the Patio Restaurant (only serious joggers are out at 6); some "spiritual" but not religious groups at the pavilion; but no skunks--they don't like the activity and daylight, but are visible earlier.

Photo by Beth Sibbring Jennings of the lakefront near Vine St.

Walking for Scotland

St. Teresa of Avila wrote in her journal (paraphrase): Some days I’m on top of the world; other days I feel like an ant. I heard this on the radio during my morning walk. Can't find it in the quote pool, but it certainly reflects reality whether in the 16th century or 21st century. But it was gorgeous this morning, so I was on top of the world.

So today I've walked outside about 5 miles, going out twice in the afternoon, and rather than just go short distances, I'm trying to take longer walks.  Our van in Scotland will get us to the location, but I know from previous trips, there can be long walks from the parking lot and lots of steps inside castles.

Bursitis and walking update

Finally, I saw a sunrise. I'm getting 6-7 miles a day in walking, and mornings are best. All broken into small segments of one mile or less so I don't risk inflammation.  I use only the flat, east-west streets of Lakeside which indicate where the shore line was about 8-10,000 years ago.  We had a glacier in this area of the U.S. and then that darn climate change and global warming.  It was very hazy today, and promises to be very hot, but those first few moments as the sun pops over the horizon are glorious.

 I've seen several people using hiking poles, and when checking I seek trekking, hiking, walking, shock absorbing, ultralight, women's, cork, rubber, etc. Sure looks better than using a cane. https://www.rei.com/learn/expert-advice/trekking-poles-hiking-staffs.html

One woman I saw with walking poles is getting ready for the 500 mile Camino in Northern Spain where hikers stop at monasteries, villages and churches. She did it several years ago, and is planning another one. She talked about it for a Women's Club program.  http://www.dailymail.co.uk/travel/article-2159915/Walk-lifetime-Why-epic-Camino-trail-Spain-route-true-happiness.html

Sounds of the early morning walk at Lakeside

When the city walker starts out for a morning walk in a small town along a large lake (like Lakeside, Ohio where we have our summer home) at first she hears silence.  But the sounds begin to roll in the ear soon.  At first it is the disgusting crunch, crunch of the Mayflies underfoot at every intersection with a street light. An experienced Lakesider just reminds herself--it means the Lake is healthy.

Then she hears the birds--sparrows, black birds, robins, cardinals, jays, mourning doves--and all the others that she's been told about on the morning bird walks provided by Lakesiders but can't identify. It's a beautiful cool morning, but some people are running air conditioning window units unaware, something I don't hear at home because everyone has whole house AC.  Then if the windows are open, I hear some muffled talking, probably from rumpled beds, and a baby, very young is crying.  Maybe a wet diaper? No sleeping in for the new mom and dad.

Now there's something I never hear at home--a screen door slams as the resident walks to the porch with a hot cup of coffee.  I can hear the boats patrolling the shore, probably from the Customs and Border Protection from a near by port.  Other noises, like the tiny business district waking up and getting ready for customers. Someone needs to take vacations at another time so this tourist area can be served. If it weren't for the fact I need to stay on the flat streets, I'd head for the lakefront for other sounds--almost like a different place, but just two blocks.

      

Exercises for healthy feet

Exercising your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury. Walking is the best overall foot exercise. When you walk, you put your foot through its full range of motion, from the time your heel hits the ground until you lift off with your toes. Moreover, walking is one of the best forms of exercise for your entire body. It improves your cardiovascular health and can help your circulation, muscle tone, and mood.

http://www.health.harvard.edu/healthbeat/exercises-for-healthy-feet

See the website for simple workouts to stretch and strengthen your feet.

New shoes--Walk n Tone

They feel and look like they have little golf balls on the soles. Can't find the ones I liked so much and have used the past 2 years, so I had to try something different. These are only for WALKING--an entire pamphlet was in the box explaing why I must not run or twist in these shoes. L.A. Gear Walk n Tone. On sale at Meijer's

Only eleven weeks until Lakeside (summer)

Yesterday I bought a Family Circle--the cover said it had a walking plan/program that would get me in shape by summer. Promises, promises. But it does sell magazines. I remember when Family Circle's cover price went from 7 cents to 10 cents--I think the cover story was about the first lady, Jackie Kennedy. This issue was $1.99 and quite fat with advertising. Magazines in the past 2 years have become very skinny--so a return of advertising means someone at the top of the food chain believes it is safe to invest again. Everyone benefits from advertising, so even though I rip out a lot of pages, I know it keeps the printers, paper producers, ink makers, ad writers, free lance writers, editors, secretaries, magazine fulfillment agencies, library check-in clerks, etc. in a job. Even the news stand seller and the guy who drives that little beat up van, tossing them on the sidewalk benefit. Then they take what's left of their paycheck after the government takes its "share," and spread it around your community, they may even go out and buy some of the products advertised (although a lot of it seemed to be either medical products or pet products I'd never use).

Back to the summer deadline. I saw a recipe for a rich, dense chocolate cake that would be just perfect for next Sunday's church brunch, and it's sugar free. Served with raspberries, I think it will be wonderful. That combined with all the walking (the walking program was only 4 weeks, so I guess once you get up to speed you just repeat), and we're good to go.

The boomers are turning 65

Click to enlarge
Scary, isn't it? The generation that affected everything in our culture from education theories to music to recreation are entering . . . the falling years. Yes, according to JAMA more than one-third of adults 65 years and older will fall each year, and two-thirds of those who fall will fall again within 6 months. But before you rush out and buy a walker, keep in mind, that includes people in their 90s--the parents of the boomers. And people on multiple medications which may be keeping them alive, but unsteady from the toxic mix. Still, it's important to keep some of these tips (above) in the forefront of your consciousness. Exercise that includes strength, balance and flexibility can go a long way toward preventing falls. I cringe when I see a mid-lifer or 50-something jogging in the streets--I know that I'll be paying for that knee or hip replacement down the road. To say nothing of being hit by a car or biker. For goodness sake (and the taypayer's sake) use some common sense about pounding the life out of your joints! Many communities have exercise programs that are free or low cost, like body-recall; and if you live in a neighborhood that has good, obstacle-free streets and sidewalks, a walk outside is good. Many malls are open early for walkers. Our exercise class substitute instructor called yesterday and cancelled. I'm going to meet the class at the door and see if I can talk them into walking instead.

Trying out the new sidewalks

This morning I took advantage of the new sidewalks and timed myself on a walk around the neighborhood which formerly would have meant wet shoes and falling into the traffic from the bad slope. Half an hour, or approximately 2 miles. The intersection wasn't quite finished, so I didn't connect to the sidewalks on the other side that would have led to the park, choosing instead to walk briefly inside Columbus (no curbs, no sidewalks, poorly paved street) and then back again into our community. In spite of the gray skies, the color in the trees is still beautiful. I don't know how many variety of maple trees there is, but they all seemed to be a different color--ochre, yellow, burgundy, gold, red, lime with a touch of rose, scarlet, purple, and some as green as an August day. With some shin stretches and good solid shoes I should be able to tolerate walking on concrete. So as I'm walking and enjoying the fall weather, I'm thinking--M W F exercise class, T Th S walking the neighborhood for half an hour. That really sounds good until the wind picks up and the temperature drops into the 20s. My mother took up cross country skiing at my age--don't think I'll do that--she was just amazing--but in her memory, I'll try to keep up. Besides, we don't get much snow here.

Along the lakefront, past and present

This morning it was about 6 a.m. when I started out--just a little daylight--for my morning walk. I scan our driveway and the streets pretty carefully. Skunks. In the dimness I can usually tell the two feral calico cats who stay fat and sassy on donations and small rodents from the skunk that lives under our neighbor’s porch. She comes out in the early morning hours to look for garbage that the renters have carelessly left in trash bags. I see the skunk scurrying across the road and wait. This has so many current political implications, that I think you know where I would go if I wanted to discuss health care scams in this post. In this light and distance, it is difficult to tell the smelly skunk from the wild domestic cats, except by the faint scent and past experience. The cats will come close, but run away if you try to get too friendly.

I had been hearing sirens for about 15 minutes, so I stop and ask the gateman if he knows what had happened. We have an excellent volunteer fire department here--usually you first hear the police siren, then the squad and fire trucks as the loyal, hard working locals are called to duty and many have sirens on their cars as they rush to the scene of the accident or fire. Noisy, but necessary. Again, I think of the political analogy of ordinary citizens called out of their sleep to sound the alarms that there’s been something really awful happening. This gate opens about 6 a.m., but he’s usually early. We all have plastic ID cards now. People who complain that “Lakeside isn’t what it used to be,” just might mean they can’t sneak in on someone else’s gate pass. Ah, another analogy.

Along the lakefront at the bottom of our street I see the 80-something kayaker I’ve seen every morning this summer. We’ve had delightfully cool weather all summer, and most days the lake is calm, but even on the mornings it isn’t, he stays in the protected area and pursues his course. He wears a tiny life preserver that I assume inflates if he needs it and a jacket. He is slightly stooped, but otherwise seems in excellent health--has benefited all his life from our excellent health care system, particularly public health measures (much of government health is good), from the pure drinking water, to quarantines for communicable diseases like TB and polio, to the invention of antibiotics, to vaccines, and possibly joint replacements, stints or organ transplants, so that he can enjoy a fruitful old age. There are some, usually gen-xers who don’t know him, or even their own grandparents, who think his good health and activity level are too expensive. But, this isn’t a political post, just thoughts along the lakefront.

This morning I don’t see the Canada geese that I saw last week. Then a flock of 28-30 were floating on the water, dipping their heads to pick up small items. One kept calling out to the laggards, who were floating along behind the main group maybe by a half mile. He was very bossy, but obviously they weren’t paying attention and needed someone or something to warn them of predators and people.

I pass a number of joggers who appear to only do this on vacation. My back has been bothering me since Friday, so I’m more in a strolling mode. One fellow quite trim is setting a good pace, and has a black brace on one knee. I see him later lying in the street stretching his legs to his chest--I suspect watching him limp which he wasn’t doing on the lakefront, that he has misjudged his fitness level. Another young man huffs and puffs his way past me. He is wearing a bandanna head band, cut off sleeve t-shirt and has many tattoos. Maybe this is what people mean when they say Lakeside isn’t what it used to be? I know I see young moms pushing babies in strollers with all the safety features looking like small Conestoga wagons that used to cross the prairies, moms with studs in their noses and tongues and tattoos on their arms. Truly, it is a bit of a culture shock, and I do wonder what it is about Lakeside they wish to expose their children to. Maybe they are here to visit grandparents, living on pensions, investments and Medicare, waiting for the cottage to be handed down to the next generation?

I pass a cottage we stayed in when our children were small--there’s a little boy about 6 or 7 doing trampoline jumps on the bunks on the porch that faces the lakefront. His shouts of glee can be heard by all the cottages close by. All the windows are open to catch the lake breezes, and apparently, he’s up and ready to go. Oh, I do remember those days! These days at least one or two rooms of even the oldest cottages have a window air conditioner, but this sleeping porch is open. Before the current administration’s love affair with cap and tax and environmentalist wackos, Ohio was a great producer of electricity. We do have our wind power advocates, usually with connections to the same owners of the coal fired product. People don’t become rich by being stupid or a-political! All with strong links in Washington, regardless of the party in “power.” Although they don’t want those ugly windmills in their line of view just as they didn’t have to look at the smoke stacks, either.

After 2 miles, I stop at the hotel to use the restroom, and decide to go back and do the lakefront over. It promises to be hot and muggy today, and this might be the coolest time to walk. I chat a minute with the night clerk, who will later be greeting me at the coffee shop. She graduated from college over the week-end and says she will return home and look for companies that might need some part-time help with a translator. Doesn’t sound eager to launch a career, and I suppose with the economy floundering with no change in sight for years, it’s not a bad plan. But if I had college loans, or were the parent who sacrificed, I’d be concerned by this. It’s a different generation than that which graduated in the early 80s after the big Carter recession after which the Reagan tax relief provided real hope and change.

The lakefront--past and present--and political.

New shoes for walking

I bought a pair of Danskin athletic shoes at Wal-Mart yesterday called Lindsey (also the name of the granddaughter we lost in the divorce). I doubt that having the closers (shoe laces?) of elastic and Velcro is a good idea. Too much stretch and not enough support. But we'll see. I broke them in yesterday with a two mile walk along the lake front. Because I have a narrow foot, buying any shoe these days is tricky. The obesity problem seems to have spread to the foot, so the manufacturers design and sell for the consumer with a wider foot. Occasionally I can find a New Balance in a narrow, but not often. These are $22 at Wal-Mart and $17 on e-Bay with a shipping charge. I would never buy shoes I couldn' try on first because every manufacturer seems to use a different template for toes, arch and heel. I love the Nikes I bought right before our Middle East cruise in March, but I can't wear them every day, or even for every walk. Now that we're at Lakeside, I'm getting 5-6 miles a day in, 4 planned, and 1-2 just walking to lectures and programs. At home I like to do bare foot walking on the condo grounds, but here, there are just too many dogs and too few careful dog walkers with baggies.

Bare foot walking, pt. 2

My feet and legs felt good this morning, so I took two more walks bare foot, one in the morning and in the afternoon, then decided to look it up. Google found some interesting stuff, keeping in mind Google can find something good to say about every imaginable health cure from eating bugs to amputating limbs.

But according to my limited research, I was correct in sensing that my body aligns itself very differently in bare feet than in shoes. This very interesting article in New York Magazine contained some references, interesting snippets, and some great photoshopped pictures of feet.

The sole of your foot has over 200,000 nerve endings in it, one of the highest concentrations anywhere in the body. Our feet are designed to act as earthward antennae, helping us balance and transmitting information to us about the ground we’re walking on.

For all I know, other areas of the skin are also well endowed with nerve endings, but after a few strolls in the back yard my arches, ankles and toes were starting to feel more alive. I wouldn't call it a tickle, but they definitely had been in prison far too long.

Try this test: Take off your shoe, and put it on a tabletop. Chances are the toe tip on your shoes will bend slightly upward, so that it doesn’t touch the table’s surface. This is known as “toe spring,” and it’s a design feature built into nearly every shoe. Of course, your bare toes don’t curl upward; in fact, they’re built to grip the earth and help you balance. The purpose of toe spring, then, is to create a subtle rocker effect that allows your foot to roll into the next step. This is necessary because the shoe, by its nature, won’t allow your foot to work in the way it wants to. Normally your foot would roll very flexibly through each step, from the heel through the outside of your foot, then through the arch, before your toes give you a powerful propulsive push forward into the next step. But shoes aren’t designed to be very flexible. Sure, you can take a typical shoe in your hands and bend it in the middle, but that bend doesn’t fall where your foot wants to bend; in fact, if you bent your foot in that same place, your foot would snap in half. So to compensate for this lack of flexibility, shoes are built with toe springs to help rock you forward. You only need this help, of course, because you’re wearing shoes.

Other articles made reference to the coolness of walking bare foot, which was true if I was in the shade, but some areas of the lawn are already dry and crusty from the current heat; other articles get close to spiritual--in touch with the earth, being grounded, etc.

Another mentioned it as a natural form of reflexology, with the manipulation of joints and tendons in the foot and toes.

"[Reflexology is] A type of massage applied to the feet to compensate for the lack of barefoot-walking on uneven ground. Small rocks and roots would randomly work with your body weight, stimulating the release of static charged channels of trapped energy linked to other areas in your body. Also stagnant blood and lymph flow is discharged as the renewal of oxygen fresh blood is supplied, stimulating tissues at a cellular level. Similar to acupressure principles, reflexology works with the body’s energy flow to stimulate self-healing and maintain balance in physical function. This technique reduces pain, increases circulation and thus relaxation." Some kind of sanctuary

I don't know about energy flow, but nothing is more boring (or hot in June) than walking or running along an asphalt road, and nothing more punishing to the knees and feet than walking long distances on concrete. At least walking in the grass is low impact and fun. I had none of the usual shin splints. The real test for me will be when I put a pair of sandals on--stay tuned.

She tried to walk home from church bare foot.

Update on my walking goal

I really hate setting goals. Walking 2.5 miles a day for 100 days should not have been all that hard, but I only got in 167, according to my ticker. I'll try to get some in today and round it off at 170, throwing in a few steps for walking in parking lots, stores, and to and from the programs this summer. Maybe I forgot to update it? Maybe some days in the 90s it was too hot to walk? Maybe I stopped at too many yard sales to look at the books?



Here's my original plan.