This month is known for coming in like a lion and going out like a lamb. Here in Southern California the transition is a little less dramatic, but it’s something to be happy about, nonetheless. Happy March to you! Notable days this month include honoring Irish immigrants and their contributions to American culture, celebrating Albert Einstein’s birthday, and welcoming the Vernal Equinox! Good-bye winter! While I will be acknowledging these seasonal events, I will also be engaging in my third self-care activity of the year. Yay! It’s one I can’t resist telling you about, but as always, I’ll relay last month’s discoveries first.
February found me paying special attention to my often neglected, overworked, and forsaken feet. Becoming aware of how much I had taken them for granted has helped me change all that. Cared for, they were elevated (literally!) and put upon a pampered pedestal. Every day they were moisturized, rubbed, and massaged. They were treated to salt soaks, lotions, and then dressed in cozy warm soft socks each night. Ah!
I now realize basic podiatry just isn’t enough to keep my feet feeling their best. Not only will I continue to pamper them, but I will add two more things to my regular routine. First, exercise. I found flexing my feet to be both soothing and relaxing. One exercise I did was spelling out the alphabet with my feet and toes! This is great to do just after waking up, while still in bed. Doing standing calf stretches was also terrific for alleviating tightness in my toes, feet, ankles. Second, sunscreen. I never go outside without putting sunscreen on my face, arms, and legs but why haven’t I given my feet the same treatment? Now I will. And now that I’ve found my footing, I will be taking better care of my feet.
What I’ve chosen for this month’s self-care activity involves eight simple exercises. Four of them I learned decades ago in my elementary school gym classes. The other four I picked up over the years working out with trainers. All have been designed to increase muscle mass, body function, and joint flexibility. All help with balance, weight maintenance, and general overall physical health. All help to strengthen bones.
From my journal: January 13, 2025, Newbury Park, California
“Met with Dr. Y. today and we agreed on a food and exercise plan to help prevent osteoporosis…”
As I get older, I am more aware of the many health concerns that come with aging. Osteoporosis, the common condition in which bones become thinner and weaker and can lead to fractures, is one of them. Taking Calcium, Vitamin D3, drinking enough water and eating sufficient protein and calcium-rich fruits and veggies are essential in staving off this condition. But equally important are weight bearing exercises like walking, hiking, and strength training.
Strength training, also known as resistance training, is any exercise that causes your muscles to contract against an outside resistance. That resistance can be your own body weight, machines, bands, or dumbbells. While I walk every day and hike each week, I hope by adding these eight specific moves to my regular workouts, I’ll become even stronger, and my next bone density test will prove this to be true.
While there are many routines to choose from, I came across a 30-Day workout in Prevention magazine called “Get Stronger, Starting Today!” a program created by Adam Rosante, a fitness and nutrition expert based in New York City. I like that the routines aren’t time consuming, I’m familiar with the exercises, I have the equipment, and this program builds on itself. Day 1 starts with just two exercises that take only a minute and a half to complete. By Day 29 a mix of all eight exercises are to be done several times, but should take only a little over a half-hour to do.
March is here and I’m looking forward to getting stronger by committing to this program that includes Squats, Sit-Ups, Jumping Jacks, Push-Ups, Overhead Presses, Bent-Over Rows, Bicep Curls, and Planks. I am all set to begin! On my mark…ready, sweat, go!
A Journal Journey 