Doctor’s Orders!

By Anita Manley

I’m sure many of you are spending several hours a day, or more, attached to your computer screen; attending Zoom meetings, responding to emails, etc. It is so important, now during this pandemic–more than ever–to keep active for your physical and mental wellbeing.

Despite the pandemic, I recently had an annual physical, for which I am very grateful. I have a wonderful family physician who takes a lot of time talking to me about my overall health. This year was no different. Every year, she gives me notes to take home with me–my homework! This is what she told me to focus on this year.

First, take vitamin D supplements daily all year round –1,000 UI (with food). Everyone in our climate is vitamin D deficient, unless they take supplements. Also, my doctor explained to me that there has been some very preliminary research done which seems to indicate that those deficient in vitamin D have worse outcomes if they get COVID than those who are not vitamin D deficient. Guess what I’m taking every morning with breakfast?

My doctor also wants me to enjoy my golden years. I’m 55–getting to the age where my children might soon have children of their own. My doctor said that so many people get out there and throw a ball to their grandkids and pull a muscle in their shoulder, or go cross country skiing and fall due to loss of balance. Therefore, next on the list of homework is:

  1. stretching
  2. balance
  3. weights

    1) I have found a great YouTube video “Real Time Full Body Stretching Routine – Ask Dr Jo” – which gives you just that – a full body stretch. I now follow this 2-3 times a week.

    2) Balance: My doctor said to practice standing on one foot for as long as possible and keep extending that period of time. Alternate feet. This will help with strengthening the muscles to gain balance. I do this after my stretching routine.

    3) Weights: Women in their 50’s start to lose upper body strength, if they don’t work at it. So, she recommended I do a series of arm strengthening exercises using just a light 2 pound weight to begin with. I do a series of weight lifting after my balancing exercises.

    And finally, EVERY year, my doctor advises me to get at least 10,000 steps in a day. She wants me walking as much as possible every single day to keep the weight off and to stay fit. I average about 8,000 steps a day, so I’m not far off, but need to increase my steps for sure. This will be difficult once winter comes along, so I’ve purchased some cross-country skis to keep active throughout this Ottawa winter.

    What will you be doing to stay active and healthy this winter?
I’ll be stretching, doing balancing exercises and weights so that I’m ready to hit the trails this winter. What will you be doing to stay healthy in between Zoom meetings?

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