Living Well - Getting the body in gear

Q. What's the best kind of exercise?

A. The one you will actually do.

(from the Davis Phinney Victory Summit Symposium)

Last week, I had my regular appointment with my neurologist. She asked me a lot of questions about how I was taking care of myself. What was I doing for physical exercise? What was I doing to exercise my brain? And was I getting out into the community and being with people?

In other words, what was I doing to exercise my body, mind, and soul. I'll tackle the first one today. One thing at a time.

I was happy to tell her I was continuing with yoga and dance. I know I could also use more aerobic exercising, but at least I'm doing something regularly. She emphasized the need to do stretching exercises to keep limber. I get it. Keeping limber won't prevent dystonia, it just makes it less painful when it happens.

Yoga or dance, aren't just exercises for my body, they also challenge my thinking. I have to remember things like right and left, forward and backward, grapevine... which foot do I start on? Oops, sorry. We're going the other way? Oookaay. Dancing is also a social art.

When I was first diagnosed, we bought a recumbent exercise bicycle. It's a wonderful idea. I can ride for 30 minutes while watching a movie or listening to an audio book. I can program the bicycle to whatever difficulty level I want, and the little screen alsways tells me I have done a

Great Job! 

After we bought it, I was religious about my bicycling. Every day I upped the time slightly and in those first months, I never missed a day. I still ride it at least three times a year.

When I qualified for Medicare, I also qualified for another program: SILVER SNEAKERS! This is a great program which allows free access to the recreation center. I can use the treadmill and other exercise machines, play basketball or raquetball, and use the pool. I prefer the lazy river walking followed by a nice soak in the hot pool. Again, when I first got in the program, I went several times each week. When I go back again, I'll probably have to ask directions to the pool.

Exercise studies are also a good motivation to get physically active. There have been any number of exercise studies for people with Parkinson's in our area. It's like having a free personal trainer for anywhere from six to twelve weeks. I was just called last night about another study. This was a backwards walking treadmill study. Talk about playing to my strengths! I walk backwards well, whether I want to or not. I signed up quickly

I signed up for this study, but after thinking about it, I called back and declined. I am doing enough now. The last time I over extended myself, I ended up exhausted for weeks. Being exhausted for weeks means I fall – a lot. Too much is too much.

The best advice I've received is from Paul Zeiger, my yoga teacher. He constantly reminds us how we can turn any and every daily living activity into exercise. Before getting up in the morning, I can do simple stretching exercises in bed. When I am sitting, I can sit up straight, doing a mountain pose from the waist up. Working in the kitchen? I can still watch my posture, practice shifting my weight from one foot to another, and even balance on one foot, a modified tree pose. Before getting up in the morning, I can do simple stretching exercises in bed.

Having our grandchildren visit provides unlimited opportunities to exercise.

My posture has improved dramatically from before I was diagnosed, or rather, from before I started in yoga class. My overall coordination has improved since starting dance class. Another yoga teacher, Carol Fisher, insists we can still move gracefully, no matter how old we are, even if we have Parkinson's disease.

That's motivation.

Dance Walking with Ben Aaron

I was just going to add this as a follow-up to my journal entry, Stepping Out, but figured it deserved a place of its own.  Maybe I can work my plies into a dance walking routine such as this! 

The best news is they've found the dance walk guru.  Look up Ben Aaron on Facebook to see that video. I also shared it on my Facebook page.  Thank you to Ben for giving me permission to post this on my website.

Life Coach - Quarterly Report

The corner of the paper was sticking out from under a stack of books. I wouldn't have noticed it, except a burst of energy had prompted me to start my spring cleaning. I pulled it out and unfolded it, so I would know whether or not it could be thrown away. It read as follows:

Life Coach Report 

First Quarter, 2012

Coach: Marshmallow “Mo” Fairy             

 Client: Terri Reinhart

  First Quarter Assessment

Exercise

Goal: 30 minutes of yoga/morning, 30 minutes of walking/day

Assessment: HAH! Client was up early exactly 4 days and those were not consecutive. Client did not do her yoga exercises as agreed upon. She did better with walking but only because her husband insisted she walk with him.

Household

Goal: Declutter, get rid of unnecessary papers, clothes, and other odds and ends. Keep house clean.

Assessment: Client started out well and the amount of unnecessary papers has decreased significantly, the last of the papers have been piled up in the workroom, next to the rather dusty exercise bicycle for the last two months.

Challenge: Client still has the tendency to stop at thrift shops and yard sales.

Nutrition

Goal: Eliminate sugar for 30 days, then keep sugar intake at a minimum, using desserts as payment for Life Coach.

Assessment: Not even worth discussing. Until Client is ready to make a serious change for the better, her Coach will be garnishing her supply of chocolate as payment for services rendered. This is only fair, as the Client has often forgotten to pay her Coach.

Weight

Goal: At or below present weight

Assessment: Achieved. Probably coincidental rather than from diligent work. Must have something to do with involuntary muscle movements.

Health

Goal: Keep Parkinson's medications at a minimum by living healthy lifestyle

Assessment: Client has kept medications to a minimum simply by refusing to increase them. Coach is unsure as to how this will affect Client's health goal.

Personal

Goal: Be consciously grateful for all that life brings, whether blessings or challenges.

Assessment: My Client must assess this one on her own. She appears happy, but she might be hitting the Bailey's.

Summary: Though my client has made some positive steps toward meeting her goals, she still has a long ways to go. 

Recommendations: Client should reassess her goals and rewrite them, if the original goals were unrealistic. Client should not forget to pay her Coach. Paying in advance will show the Life Coach that her Client is serious about her work. Giving her Coach a raise in pay would also be beneficial.  

I put the paper down. I had read enough.  

 “MO!” I called, “GET OVER HERE NOW!” 

I hadn't seen Mo, my Opinion Fairy and Life Coach, for some time. There had been a lot happening in our lives, and I figured Mo had gotten bored with me. I hadn't worried; until now. I called two or three times before there was a response. Then I heard a fluttering of wings. “Odd,” I thought, “Mo's usually so quiet. I've never heard her wings flutter.” Perhaps it wasn't the fairy after all, but a small bird?

No. It was Mo. She seemed to be having trouble staying airborn for very long. When she came into close range, the reason became obvious. I think she had been garnishing my chocolate a little too freely.

I couldn't help myself. I started to giggle. “I think I'll start calling you Marshmallow.”

Mo snorted. 

I can't wait to hear this story! 

(….to be continued)

Of Goals and Resolutions

I opened one eye, not that I had a choice. My eyelid was being pulled open by Mo, my Life Coach and Opinion Fairy, who had taken the job of motivating me to exercise and meditate my way to better health in 2012. As irritating as it was to have a small someone attempting to wake me up in this way, something that hadn't happened since my children were young, I had to admire her. Motivating me was not going to be an easy job. Over the Christmas holidays, I had gotten used to sleeping in and being just a little bit lazy. It wasn't the safest job, either, considering I had almost swatted her away a moment ago.

Mo: “Actually, you missed me by several inches, and just a little bit lazy? You haven't gotten up before 7 since the holidays started.”

Me: “Which is why, dear Mo, they are the holidays. It's the proper time to relax.”

I opened my eyes at this point and saw that Mo was dressed in sweats and wearing a tiny whistle around her neck. It didn't look right so I blinked a couple of times to make sure I was really awake. When I looked at her again, she was still in the same outfit.

Me: “What's going on with the sweats? Are you my life coach or my personal fitness trainer?”

Mo: “Both, dearie. Today we're going to talk about New Year's Resolutions.”

Me: “We already did, remember?”

Mo: “Yeah, I know. They're nice resolutions but a little too touchy-feely. Now you need to balance those out with some practical goals. That's it. We'll call them your goals for the New Year instead of more resolutions. Your first goal is to get up earlier.”

Me, yawning: “So you're deciding for me? What time is it, anyway?”

Mo: “5:30.”

Me: “Five-thirty? Are you nuts? I have it on good authority that not even God gets up at 5:30 am.”

Mo: “Your authority being a 5 year old kindergartener.”

Me: “A very wise 5 year old.”

Mo: “Okay, we'll negotiate that later. What goals have you set for this year?”

Me: “Can't this wait till I'm more awake?”

At this, Mo flew over to my left ear and blew her whistle loudly. She has good reflexes. I didn't mean for my arms to fly up and bat at her; they did it on their own. It's called “involuntary muscle movements”, a part of Parkinson's disease with which, as my husband will testify, I have a lot of experience. I was awake. I turned to look at my husband, who was still sleeping soundly. He didn't seem the least bit disturbed by our conversation.

Mo: “That's because he can't hear us, of course. Don't ask me to explain. It's a fairy thing.”

Me: “Okay, okay. I'm awake now. Goals. We're talking about something with goals.”

Mo stamped her foot. She was getting impatient. “Your goals! My goal is to get you to make YOUR goals and stick to them. Do I have to blow my whistle again?”

Me: “I'm getting up.”

Mo: “That's better. Now, into the living room for some yoga.”

I slowly made my way into the living room, after a brief stop in the bathroom. I'm not stupid enough to attempt yoga with a full bladder. I sat on the edge of the chair and closed my eyes. I started by paying attention to my breathing and sitting with my spine straight. After a moment or so, I heard soft music in the background. It was peaceful and I relaxed. I went into some leg stretches and torso twists. Getting down on the floor, I rocked back and forth with dolphin pose and then did a few cat and cow poses. Standing again, I did a few arm raises and forward bends, then proceeded to a warrior pose. I ended with a few more leg stretches from the chair again and then sat in my chair for a few minutes in quiet. It wasn't exactly Savasana, but it would do.

I opened my eyes. There was Mo, playing a tiny flute.

Mo, quietly: “Now, isn't that a nice way to start the day?”

Me: “Yeah! Thanks for the music. It was really lovely.”

Mo: “Now, we have a few more minutes till I'm off duty. How about those goals? Have you thought about them at all?”

I had thought about them. My daughter has challenged me to go off of refined sugar for the next month. We're doing this one together, starting tomorrow. I made sure to have an extra chocolate truffle tonight to tide me over. Our cleaning and clearing out job is nearly finished. I'm proud of that! When it's done, there will be no more clutter and no piles of papers or anything else, anywhere. My husband has helped with that one. All the old papers went into the fire pit and he spent a nice crisp day burning our old documents. I think we burned out the motor in our shredder.

Mo: “Sounds good. Anything more?”

Me: “Now I need to figure out how to balance my time. How to get in those daily naps, enough exercise, my volunteer work, my craft work, and still have time to spend with my friends.” 

Mo: “It's a good thing we've got all year to work on it. I'll earn my pay, which, by the way, could be some of those sweets that you're giving up. I'll expect a truffle or two tonight.”

She flew up in the air suddenly and said something very unfairy-like. It seems my arms had taken off on their own again. It was just another involuntary muscle movement. I swear it was.

Mo will get two truffles tonight.  She's earned them.

Another Walk in the Park or Parkour for Parkies

Sometimes the timing is just right.  I am starting another exercise study for people with Parkinson’s disease.  This time, the goal is to learn about treadmill walking and the effect it has on keeping us Parkies folks in shape.  My goal is to learn to walk better.  As I said, the timing is just right.  Just after this study ends, I will be walking in our first ever school walk-a-thon, to help raise money for professional development.  I signed up to walk three whole laps.  Each lap is three quarters of a mile and that adds up to… let me see, that adds up to…

Okay, math has never been my strong area, but I know it must be at least twenty miles.  Dr. Barbara, PT, PhD, Dean and Professor of the School of Physical Therapy at Regis University, said they’d get me in shape.  With all those credentials after her name, I’m willing to believe anything she says. 

The first step was an evaluation of my current walking skills and balance skills.  Of course, they also have to throw in that annoying cognitive element; something called a “mini-mental” exam.  Fortunately, they warned me about it this time.   Who expects intellectual questions from a physical therapy evaluation?  I mean, really.  Where in my life has it been important to know how to count down from one hundred by subtracting sevens? 

Participating in studies is an interesting experience.  It’s much different from any other medical appointments.  First of all, they are happy to see me.  Secondly, they are on time.  I’ve never had to wait for my appointment when I am in a study.  Usually, there is a kind student waiting to escort me directly to the exam room/physical therapy room/lab.  There are often numerous students involved and they treat me as though I am one of their teachers, hanging on my every word and offering me a chair and refreshments if I look the least bit tired.  They know that I am a volunteer and I’m not getting paid to help them out.  I know that I’m getting therapy and not having to pay for it.  It works for everyone.

I did well on the balance part.  Dr. Barbara blames my yoga class for that.  The walking part was interesting.  There was an area taped off on the floor which was to be my walking path.  I was given instructions to walk forward, backward, fast, slow, normal pace, and with my eyes closed.  Each time I walked down the hall, I was timed so they could see just how slow I am.  If all these challenges weren’t enough, before one pass, they put a large cardboard box in my path.  They wanted to watch me get over the obstacle.

Now, lately I’ve become addicted to watching parkour.  Specifically, I’ve been watching “Jump City Seattle”, a program where four teams are competing with a combination of parkour, freerunning, and acrobatics.  Parkour, in its purest form, is the art of moving quickly and efficiently, using the most direct route over and around obstacles, and it’s NOT competitive.  Freerunning includes all those showy moves like doing a triple flip in the air when you jump off of a twenty foot high building onto the concrete below.  I like to watch this for several reasons.  The first reason is because one of our former students, Dylan Baker, is on the show.  The second reason is because I can’t move that well.  It’s amazing to see what the human being is capable of doing.  Thirdly, if I can’t get to sleep at night, watching a Jump City episode is sure to tire me out. 

Of course, if that was MY kid up there, jumping off of buildings and running across narrow steel girders three stories above the street with no safety net, there is no way I could watch. 

Back to the therapy evaluation, I eyed the pathway carefully, sizing up the obstacle.  I briefly considered the possibility of doing a superman flip over the box, ending with a dive roll.  I realized, however, that the goal was efficiency and safety, not showy moves, and I settled for a rather clumsy step over the box instead.  This is called “Parkour for Parkies”.

On Wednesday, I will begin my training on the treadmill.  We’ll see how it goes!  By May 7^th, I should be ready to do my laps for the walk-a-thon.  I have a few donations already.  If anyone feels moved to support my effort, please visit our walk-a-thon page at the Reinhart Family Pledge page.  We hope to meet our goal for fundraising for our teachers.  We’ve also had one friend who is pledging a donation for another cause.  That’s cool, too.  Wherever the donations go, they will encourage me to walk that extra lap.  If I slow down to a crawl and think about quitting, bribes for the benefit of the school should help.  I’m open to other bribes, too, like chocolate.

I’ve decided to go with the true spirit of parkour as well.  I’m going for efficiency, not flash.  I promise I won’t do any flips and I’m not planning on competing against anyone.

I can do this.  I will have had six weeks of training and Dr. Barbara says I’ll be in shape.  I might not even need bribes, either; unless it’s chocolate.  I might even walk a fourth lap for chocolate.

Donations may go to:

The Denver Waldorf School

The Boudha Shack Village

Videos about Parkour and Freerunning

Tempest TV

Team Rogue