We had a road runner hanging out right next to our sliding glass doors. I managed to get photos and a video with my iphone. I went to get my real camera and of course when I came back, he was gone!
I had good news at my appointment with the surgeon Friday. I was told I was healing well, could take walks as long as I want, and I can swim and drive.
Saturday morning I took my first walk. I kept it short because I decided it was good to take it easy and not overdo it. The surgeon gave me an ankle brace and told me no more boot! Woohoo. After my walk, where I will admit, I was huffing and puffing and terribly out of shape (How does that happen in seven weeks?) I drove myself to the grocery store. Then I got in the pool.
I picked up mail, did laundry and cooked. Sunday I was sore and tired. I may have kept the walk short, but I ended up overdoing it in spite of being cautious. I think I was overly excited to be cut loose and free!
Video of the roadrunner. He found something tasty outside on the patio. Not sure what it was.
If you’ve been injured, did you lose fitness quickly? Or were you able to retain your level of fitness?
Mrs. was dining on sunflower seeds at my Birdbuddy AI bird feeder over the weekend. I abandoned my Birdbuddy because of my injury until this weekend. It was one more thing I didn’t want to ask my husband to do — charge the camera and fill the feeder with seeds. It waited until I could handle it myself.
My physical therapist told me to come in my tennis shoes for my next appointment, which was last Thursday — and to leave the boot at home. It was the first time I’ve been in tennis shoes since I fell wearing them!
I was more than a little nervous at the prospect of walking into my appointment without my boot. I survived the experience and my husband and I celebrated with tacos afterwards.
I’m reflecting on how far I’ve come in six weeks since surgery.
Never did I think taking a shower without help would be a luxury. It is. At first, I wasn’t allowed to shower and the nurses in the surgery center told me to take “bird baths” at the sink. After a week or two using the sink and splashing water all over the bathroom, my baby step was to take a shower with a plastic sleeve and saran wrap around my leg. My husband had to encase my leg in plastic and help me in and out of the shower. I also had to get in and out of the shower wearing that blasted boot!
This morning I filled the Birdbuddy and the bird bath. I also washed the casita window after a major rainstorm so I can sit and take clear photos! Woohoo! Who knew I be so thrilled to do household chores.
Baby steps, but I’m making progress! Sometime next week, I’m looking forward to hosing off the patio, pool bar and outdoor furniture. I also hope to get in the pool — hopefully at the end of this week after I see my surgeon.
It reminds me of the old saying, “This too shall pass.” Also, I’m thankful for what I have and my health!
What experience have you had that you began with baby steps?
A photo my mom took when I introduced her to my future hubby. This was close to 40 years ago!
Yesterday, I slept in. I didn’t have a great night’s sleep and rather than get out of bed before 5 a.m. to take a walk before the heat hit, I stayed in bed. When I got out of bed at 6:30 a.m. it was already too hot to walk.
I decided I’d go to the gym. I needed exercise after all, so why not try something new? Mix it up a bit. I checked out the schedule of classes looking for something with dance. Zumba Gold sounded fun. I’d be inside a nice air-conditioned building. Plus maybe I’d like it and I’d keep going.
Then I read the description:
Easy-to-follow program that lets you move to the beat at a slower rhythm than a regular Zumba class!
No! Not for me. It’s probably filled with old people, I thought. I wouldn’t dream of going to that class.
Then, I thought about it again Maybe the class WAS designed for me. I have a bad knee and a hurt foot. I’m not 20 or 30 years old. I’m almost old enough for Medicare.
I made up my mind to check it out and see if the people in class WERE my age!
The plan was to see if it was filled with ancient people decades older than me. If so, I’d head to the elliptical machine and weights. Or, I could take the class anyway to see if I liked it.
Earlier, on my way to the grocery store, I was listening to the radio. The Eagles “Lyin’ Eyes” was playing. The DJ said the song came out 54 years ago! Say it ain’t so!
When it came time to go the gym, I felt unstable as the room spun around me. Vertigo. I get it every three or four years, fortunately not very often. Not a good idea to “move to the beat at a slower rhythm” at Zumba after all — no matter what the speed. I’ll try again on another day.
When have you been surprised about your age or realizing your not that young anymore?
I’m babysitting my grand dog as my daughter is off to Paris and a destination wedding for a bestie in Portugal. (What’s up with all these destination weddings? A topic for another day.) She flew from SF to Phoenix to drop off the pup. Plus, we got to spend two days together.
I was looking forward to walking Waffles around the neighborhood. I miss walking a dog. But as life would have it, my daughter called me a few weeks ago and said Waffles was limping She waited to see if it would go away, but when it didn’t, the vet diagnosed Waff with a soft tissue shoulder injury. He’s taking meds for inflammation and his activity is curtailed.
FYI, my daughter has a soft tissue shoulder injury due to her career as a distance swimmer in college. My husband has the same issue with his shoulders from his school years playing football and wrestling. My daughter said she’s convinced with our family history, Waffles injury is genetic.
How I worked around Waffles shoulder injury.
I ordered a cheap pet stroller from Amazon! I’m now pushing 20 pounds of Waffles and a few pounds of stroller for two or three miles a day. I’m feeling it in my forearms, triceps and butt. It’s my sort of rucking.
If my husband was embarrassed about being seen by neighbors with his rucksack that I wrote about HERE, you should have seen his face when I unveiled the stroller with Waffles inside! We are walking separately FYI.
To be fair, hubby is walking at 5:30 a.m. and I’m going at 7 a.m. because Waffles wakes me up at midnight and 4 a.m. to go outside. I’m trading Waffles nights with hubby from now on.
Waffles seems to like it and he sits quietly taking in the sights. I let him out in the park so he can sniff, mark trees and do the rest of his business. He can spend 20 minutes with his nose buried in the grass sniffing dogs, bunnies and birds who were there before.
After Waffles leaves, do I continue with my rucking and put weights in the stroller, or will the neighbor think I’m nuts?
How do you think Olive the cat will react if I take her in the stroller for a walk?
Or, will the Waffles smells end any chance?
What do you think makes waking with dogs more enjoyable than walking alone?
Bird Buddy updated their app with a new feature. On live streaming on my phone, I can now snap photos. That’s how I got the photo above. Before, the app took photos on its own and for some reason, the Cardinal wasn’t getting many photos. I mostly got Mourning Doves and a Curved Bill Thrasher. My Cardinal couple probably flit away too quickly to get their pics taken. Now, when I spot them at the feeder, I can take their pictures. FYI, that’s a sunflower seed stuck to the bird’s beak or he’s in the process of chomping it down.
Enough with birds. This post was meant to be about changing my schedule back to being an early bird. It hit 90 degrees last week, which meant after I woke up between 6 and 7 a.m., wrote my morning pages, Bible readings, shower, etc. it was too warm outside. Although I still walked, I needed to make a change. The answer was to flip the script, get out of bed earlier and straight to walking. The rest of my morning routine could wait until after our walk.
The temperatures dropped to a low of 50, high of 70 degrees, but I decided to stick with the new schedule. I found it hard enough to get out of bed an hour earlier for a few days until I got used to it. Now that I’m used to it, I’ll stick with it throughout the summer.
My husband decided to make our morning walk more challenging by rucking. What is rucking you ask?
Rucking is the action of walking with weight on your back. Walking with a weighted rucksack (aka backpack) is a low impact exercise based on military training workouts.
Hiking is rucking in the mountains and urban hiking is simply called rucking. You’ve probably even spent time rucking – traveling, bringing books to school, or on your commute to work. Carrying weight is a necessary part of life, and as it turns out, humans are naturally good at it, too.
ACTIVE RESISTANCE TRAINING™
Rucking builds muscle and strength while improving cardio and endurance. Bringing both types of exercises together provides a fuller range of benefits to improve your health. You can burn up to 3x more calories than walking.
I don’t know why, but he’s embarrassed about his new rucking hobby. I think it’s too cute. Rucking is a popular thing now, not quite like pickleball, but more and more people are doing it. But hubby is motivated to get out the door early to avoid any neighbors seeing him with a rucksack on his back. Today, we saw ran into someone when we were less than a block from home.
“Five minutes earlier and we would have made it,” he said.
How does your schedule change with the seasons?
Have you heard of rucking before and do you think you’ll try it?
“Exercise Before Surgery Slashes Post-op Complications”
That’s a headline I found for an article written by Lynn Allison. I’m having eye surgery tomorrow. Then in September some minor outpatient surgery. So the article caught my eye.
Researchers from the University of Otago in New Zealand say that intense exercise before surgery reduces the risk of postoperative complications as well as hospital stays by as much as 56%, says Study Finds.
“We have found that high-intensity interval training (HIIT) is safe and effective for surgical patients,” says lead investigator Kari Clifford, of the Department of Surgical Sciences at the University of Otago. “A HIIT program can meaningfully improve a patient’s fitness within four to six weeks, and this reduces postoperative complications and length of stay.”
The work analyzed 12 studies including 832 patients who engaged in HIIT before their surgeries. The training involved repeated aerobic interval exercises at about 80% of their maximum heart rate before going into active recovery.
The most significant result was the change in cardiorespiratory fitness (CRF) — a measure of how well the body takes in oxygen and delivers it to the muscles and organs during prolonged periods of exercise. The significant improvement in CRF lowers the risk of adverse postoperative events, says Clifford, in a university press release.
If high-intensity interval training is good for post op recovery, that must transfer to everyday life. I reflected on my own workout routines. I realized that my slow and steady walks and swims are not getting the job done.
When I swam with my Master’s coach, he’d change up the pace. He’d have me swim 75s or 100s alternating “fast and slow.” Like swim 25 easy, 25 sprint, 25 slow for a 75 four times through. I was changing my heart rate. Without a coach, I leisurely swim laps not changing pace, because I’m proud to show up. Period. There’s nobody to push me. Not even my husband. I watch him sprint during his last two hundred yards and worry that he’ll have a heart attack.
We have an assault fitness bike gathering dust. Yesterday I got on it and sprinted for 20 seconds followed by 30 seconds easy a few times. Yes, it got my heart rate going. It’s something I’ll repeat each day and build on. When I swim laps, I’m going to throw in some interval training and sprint a few 25s. It can’t hurt.
What are your thoughts about high-intensity interval training? Is it something you incorporate in your workouts? Do you think you can be too old for HIIT?
Please check out my new blog schedule with posts every Monday, Wednesday and Friday.
I played for the first time a little over a year ago at the YMCA. I enjoyed it. It got me out playing with a new group of mostly nice people, moving, having fun. It was an easy sport to learn. I watched a few Youtubes to learn the rules.
Friends of mine from back home are really into it. When we visited my dad at his over-65 community, he showed us a bevy of pickleball courts. They were full the next morning when my husband and I wanted to practice. There was a chalkboard with a waiting list of people to be rotated into play.
At our YMCA, they have one day for beginners, and it’s a conflict with my weekly zoom call (where I participate with an amazing group of individuals with differing views on current events.)
I put pickleball on the back seat, thinking I eventually could go back and forth between the zoom call and the game.
The last time I played pickleball at the Y, I charged for a ball at the net, and stopped short before hitting the net with my body. My bad knee jammed and I was hurting for a few days. Then, playing with a couple on our neighborhood court, I picked up a ball from the ground and pulled a muscle in my butt.
Once, I took my husband to pickleball at the YMCA on Good Friday when the stock market was closed and I didn’t have a zoom call. He’s very competitive as a former football player who played both defense, offense, wrestled and was on the track team in high school. He charged the net and took it all down with him in a tangled mess.
Since then, I’ve stuck with current events on the zoom call.
I wasn’t surprised with the popularity of pickleball. It’s the fastest growing sport in the US because it’s fun, easy to learn and inexpensive. I’m also not surprised with the growing number of injuries due to the age of participants.
FROM CBS:
“Pickleball injuries could cost Americans up to $500 million this year, analysis finds” by Megan Cerullo.
Here’s an excerpt:
The growing popularity of pickleball in the U.S. is leading to a related surge, a new analysis has found: The number of Americans who are in pain.
The explosive growth of the racquet sport in recent years is contributing to higher injury rates and health care costs, particularly among seniors, according to analysts at UBS. They estimate in a report that injuries related to pickleball could cost Americans between $250 million and $500 million in medical costs this year, mostly related to wrist and leg sprains and fractures.
The investment bank was prompted to examine the issue after UnitedHealth Group, whose stocks the Wall Street firm covers, said that health care utilization rates have jumped in recent months among Medicare users.
Pickleball, which has been around since the 1960s, has moved from a little-known pastime to a full-fledged cultural phenomenon in recent years, especially gaining traction during the pandemic when many people embraced outdoor activities. Over roughly the last three years the number of recreational players around the U.S. has soared 159%, from 3.5 million in 2019 to 8.9 million in 2022, according to data from the Sports and Fitness Industry Association.
And the sport is poised for even faster growth. UBS analysts forecast that more than 22 million “Picklers,” as players are known, will be thwacking balls back and forth this year. Seniors make up a third of the most avid players, according to the firm’s estimate, which defines that as people who whip out their paddles at least eight times per year.
Pickleball appeals to seniors in particular because it’s less strenuous, easier to access and learn how to play than other racquet sports like tennis and squash.
Have you played pickleball? Did you love it or leave it? What are your thoughts about the injuries? Is it because the population playing is older — or is it something else?
