No More Walking, Doctors Say

I took it seriously when the WHO declared a pandemic was taking hold across the world. Whatever happened next will be a case for history, but from that moment on, I lived within its shadow, at least for the next few weeks. It changed me for a while. I couldn’t sleep, my body tensed with fear, and a bad case of inertia came over me. Like many others, I was obsessed with the news.

Walking outside has always been my way out, so I doubled down and went out every day. My spirits lifted, and I felt better immediately. But my feet couldn’t take the constant drumming on the paved pathway—I developed blisters, corns, and stabbing pain. I phoned my doctor, who prescribed X-rays, and referred me to a specialist. She warned me that I may need surgery, which couldn’t take place for several months. I went to a podiatrist, who removed the calluses and corns and told me to stop walking, just rest and forget exercising for now. Take it easy, he said.

But this is not a time to opt out and relax. As political unrest intensifies across the border, and our economy and even our values are at risk, I’m emotionally involved, and search for a way to lose myself.  The key to finding peace, as always, is exercise, so that’s what I do.  Only this time, I’ve found a way to do it without walking, and hurting my feet.

Years ago, I assembled the basic equipment for a gym in my front room. Lately, it has been collecting dust in a closet, but now is the time, I decide, to pull it out and set it up.  I received professional instruction at a gym for years, so I know what to do. I’m older now, and I’m aware that it’s easier to injure myself, so I proceed carefully, never pushing myself beyond what is comfortable.

• I start with a stationary warm-up on my yoga mat: leg lifts, knee bends, arm swings—anything to get my heart pumping. 
• Then I drag the piano bench to the middle of the room and begin lifting weights, using only 5 pounds for now. I do up to 12 repetitions of biceps curls, kneeling one-arm rows, and bench presses. Right now, I can manage only three sets, but I know it will be easier after a few sessions. Someday I’ll graduate to 8-pound weights, but not yet.
• Next, I begin floor work on the mat, and do as many sit ups as I can, slowly and in sets of ten each, up to 20 or 30, depending on my energy. I do a few side lifts, and only 5 or 6 push-ups—I’m terrible at doing these, so I take it slow.
• Then, I move the fitness ball to the foot of the mat and start some hamstring curls. I do these by placing my feet on the ball and lifting my body, using my hamstring muscles. It’s tough, but a great strength builder.
• I’m 20 minutes into my routine, and it’s time to do some foot raises, which are allowed as long as I avoid pressure on my toes. This is good for the muscles on the back of the leg.  All I use for this exercise is a shallow piece of wood.
• I do some half lunges next, using the bench to support myself. I’m careful with these, since it’s easy to cause an injury. I’ll need to build up slowly in order to manage more of them.
• Lastly, I come to my favorite part, the stretches. I spend 15 minutes on my mat, just relaxing and stretching every muscle.

When I finish, my body feels supple and relaxed, and my mind is at ease.  I know this routine is good for me, so I vow I’ll do it regularly. But I also know it can never replace walking outside in the fresh air, with nature’s beauty all around me. So, every day, while I lift weights and huff and puff through my workouts, I look forward to the day when once again, I’ll be able to take the Westsong Walkway. 

Below, should you wish to try a workout, I’ve provided a ‘how to’ video to illustrate some of the moves I use:

https://dumbbell-exercises.com/best-dumbbell-exercises/

And here’s a great video showing how to do a hamstring curl, (starting at 16:00)

https://www.youtube.com/watch?v=Kg6Ra5kbzW8 

In any workout, remember to proceed slowly, notice the cues your body gives you, and never, ever push yourself beyond your level of comfort.