What a strange year it has been. A once-in-a-century pandemic has uprooted the entire planet, the toll to human life staggering. No one has been unaffected by the events of the past year, including me. Here’s a brief glimpse into the past year, from a recovering fitness professional.
Shortly before the world got turned upside down, I began a new chapter in my life. My fitness business of more than a decade was shelved in favour of a full-time job for a health charity. If you’ve read my fitness memoir, I Can See Your Underwear, or even the excerpt I shared one year ago, you’ll know that I was feeling burnt out from focusing on other people’s fitness goals, at the expense of my own.
That’s what partly precipitated my retirement from being a fitness entrepreneur—I needed to put my goals first. The office job was a way to reclaim my evenings and weekends—punch a clock and contribute when at the office, while focusing on myself during my down time. I even managed to find a job that allowed me to engage in active transportation—the office was a 40-minute walk in each direction, a 19-minute bike ride when the snow finally melted.
And then it happened—seven days in to my new role, everyone who could was instructed to work from home until further notice. [Spoiler alert: one year later, we’re still awaiting details on the return-to-the-office plans. Thankfully, none of us have been holding our breath.] Overnight, my commute became much shorter—eight steps from the kitchen to my desk, eighteen steps from there to the bathroom. The line between home and work blurred for many, myself included. I spent many more hours in a seated position, and it didn’t take long for my body to protest.
You’ve heard of the Freshman 15? Well, I acquired the COVID 19. All that extra sitting began wreaking havoc on my now-larger frame. Another lockdown during the worst of the winter months meant that, in addition to being more sedentary that I ever have, I was also less physically active. That’s when the pain started. It began with foot pain in my left foot, then in my right foot, followed by low back pain and excruciating hip pain.
Some targeted physiotherapy treatments helped, as well as a gentle reminder from my physio to do daily stretches. I began with a few minutes of stretching when things started acting up. The stretching helped and I was thankful I could draw on my fitness background for my own needs.
And yet, my problems with pain persisted, even worsened. Until, that is, I went back to my roots. You see, it was a love of the very popular PBS fitness show Classical Stretch that opened me up to a career in fitness. I first discovered Classical Stretch on a snowy winter’s day in late 2001. I practiced it on and off throughout the decade, always feeling better after the 22-minute full-body rebalancing it provided. I jumped into the fray, beginning instructor training in early 2010.
One thing that happens when you’re a group fitness instructor is that every workout you do is focused on your clients’ needs. But now, back to doing my own workouts in my living room—often in my pjs—I could focus once again on my own needs. And boy, did I need a full-body rebalancing!
After a decade as a teacher, I was experiencing a renaissance as a student. And practicing what I often preached: the best exercise for you is the one you enjoy. Because if you like it, you’re more likely to do it. So I’m back to tried-and-true 22-minute workouts in the comfort of my own home. And my body thanks me every day.
What’s the lesson here? When it comes to exercise, physical activity, and just plain movement, find what you love and keep going. Wash. Rinse. Repeat.
*To be clear: the weight gain was due to my constant close contact with the kitchen. I have been eating more than I needed to, from a caloric perspective. My weight gain was food-based, not due to a lack of exercise.
It happened late on a Monday night. After sleeping very soundly for an hour, I woke up and could not fall back asleep. It seemed to be my latest disordered sleep pattern. And, just like other nights when sleep eludes me, I was roaming the house. As is often the case, that night’s roaming found me in the kitchen, engaging in poor choices with a late-night ice cream snack.
As I was standing at the sink, I gasped suddenly. It felt like my heart had been dropped into a very deep tunnel, and it was struggling to stay connected to my body. This struggle caused it to begin racing; I felt like I’d just run a 100-metre sprint, all while standing still.
I headed to the couch, laid down, and tried to get my body under control, thinking if I fell asleep, I might feel better. I had a fairly strong inkling as to what was going on, as well as what I needed to do to resolve my racing heart, but for the moment, I wanted to stay put.
After 30 minutes or so, I gave up and went upstairs to try lying in bed. I ran into my teenage daughter in the hall, and filled her in on the situation. She suggested I check my heart rate on my Apple Watch. It was registering a heart rate of 110 beats per minute—normal resting heart rate is 60 to 80 beats per minute. As I suspected, my heart wasn’t working properly. It was around this time (duh!) that I remembered my watch also had an ECG (electrocardiogram) app. Thirty seconds later, and my husband, who had since woken up, was getting dressed. I was in atrial fibrillation (afib) and I needed to go to the hospital. I knew that’s what it was earlier, when I was standing in our darkened kitchen, but denial is not just a river in Egypt.
By 12:15 am, my husband was dropping me off at our local hospital—COVID-19 restrictions meant it was a solo visit for me—and I promised to text him with updates. When it comes to heart issues, they don’t mess around, and I was in a bed in emergent care, hooked up to a heart-rate monitor in half an hour. Before I got dressed and headed home the next morning, I spent a total of seven hours with my heart racing, not being able to return to a normal rhythm. It would take some aggressive interventions to reset my heart, and I’ll tell you how that unfolded. First, though, let’s back up a bit and I’ll explain why I wasn’t surprised about the afib diagnosis.
What is afib? Atrial fibrillation, or afib, is an irregular, chaotic heart beat, where the upper chambers of the heart—the atria—beat out of rhythm with the lower chambers—the ventricles. Left untreated, afib can lead to strokes, heart failure, and other heart-related complications. I know all about afib, because we have a family history of it, which increases your risk of developing afib by 40%.
About four years ago, I had landed in the same hospital, with symptoms of a potential heart attack. Thankfully, it wasn’t, but the subsequent follow-up at the Ottawa Heart Institute discovered an atrial flutter, which is often a precursor to atrial fibrillation. The cardiologist indicated that, as long as a flutter resolved itself within a minute or two, there was no reason to seek medical attention. If it lasted longer, he advised me to go to the emergency department immediately.
For the next four years, I only noticed my fluttering heart from time to time. Until I started noticing it every single day. It coincided, unsurprisingly, with the unfolding of the global pandemic now known as COVID-19. In addition to palpitations, shortness of breath, weakness, and fatigue, anxiety is a symptom of atrial flutter and fibrillation. I can unequivocally state that I am not the only person that was experiencing anxiety as a result of the spread of COVID and the ensuing lockdown measures. When lockdown began, doctors’ offices were closed. I thought about calling my doctor, after a month of shortness of breath, constant fluttering, and heightened anxiety, but I didn’t. Since the office was closed, the most I could hope for was an appointment over the phone. I knew they’d be unlikely to prescribe any medication in this situation—instead advising me to go to the hospital—but it didn’t feel urgent enough to use up vital health-care resources during a pandemic. I chalked up my symptoms to the current state of affairs, and figured my heart would sort itself out in due time.
But it didn’t, and I now found myself lying in the hospital, heart racing, hooked up to multiple machines, awaiting my blood test results and a visit from the ER doctor. The treatment for afib involves cardioversion, wherein your irregular heart beat is converted to a regular rhythm, either with chemical or electric means. As you can imagine, the chemical—i.e., medication—option is the preferred first avenue, as it’s less harsh than delivering an electrical shock to your body. And that’s what the doctor suggested, though he did advise me that the medications only work for 50% of people.
Two hours later, we had discovered that I wasn’t one of the lucky half who respond to the meds. So, the prep began for an electric cardioversion. Unless you’ve been living under a rock, you’ve seen how COVID has changed everything, including hospital protocols. For a procedure like electric cardioversion, that meant transferring me to an enclosed room and waiting for all members of the medical team to don appropriate PPE (personal protective equipment).
The first thing I felt when I woke up after the procedure was a normal heart beat. Although I was wiped out—from a night of no sleep in the hospital, an hours’-long racing heart, and the after-effects of being shocked—I was also relieved and happy that my ordeal would soon be over. The doctor explained to me that he didn’t feel I needed anticoagulants (to prevent a possible stroke), because I didn’t have any of the standard risk factors for afib.
In the days following my hospital visit, I spent time researching atrial fibrillation and talking to my father, who shares the same diagnosis. Other than family history, the only other risk factors I had were stress and poor sleep. Well, I’ll be. Stress and poor sleep during a global pandemic. Again, I can say that, without a doubt, I wasn’t the only person experiencing stress and poor sleep.
But I had to address it, if I was going to prevent a relapse and another hospital visit. The job was mine, and only mine. I’m working on it every day, putting myself first, and awaiting a follow-up appointment with a cardiologist. I feel better because I know I have the power to keep myself healthy, not to mention the motivation. And I’ve made a pact with myself to listen to my body and act on what it’s telling me.
As women, we tend to put our needs behind others, often to the detriment of our health. We all need to take charge of our own health and well-being, here are some suggestions that I’m planning to implement in my own life. I hope this list will help you too.
1. Make the call. Don’t put your own health on the back burner. If something feels off, call your health-care provider and book an appointment.
2. Take charge of your body. Address the little things before they become big things. I knew at the beginning of lockdown that something wasn’t right with my heart, but I hoped it would go away on its own.
3. Track your symptoms. Telling a doctor you feel “off” doesn’t really help them help you. Be specific, descriptive, and methodical. If you can share with them a timeline of symptoms, they’ll have a better understanding of the severity and progression of your condition.
4. Be your own advocate. You know your body better than anyone else, so be firm if someone tells you, “it’s nothing, I’m sure.”
When I last wrote a blog post about exercise, the COVID-19 pandemic was just beginning to take hold. None of us knew how long until we could resume our regularly scheduled activities. The "world outside our windows" wasn't so much a scary place, just a really empty place.
As we enter the fourth month of restrictions on our movement and activities, many organizations in Ottawa have pivoted to offering online workshops and fitness classes. And I've been recruited to help deliver some of these offerings. So, here's what's on tap in July and August:
Workshops: How Can Seniors Prevent a Fall?
As we age, our risk of falling increases, as does the likelihood that a fall will cause an injury. How can we help seniors prevent a fall, maintain their independence, and avoid a hospital visit? Before the time of COVID-19, falls were the leading cause of injury, emergency room visits, and hospitalizations for seniors in North America, and half of all falls happened in the home. What about now? No data has yet been compiled on home-based falls during the pandemic, but the number has likely increased, as seniors have become more housebound as well as more sedentary.
Amanda Sterczyk, an independent author and personal trainer, will teach participants about the balance "sweet spot", the complexity of our balance system, and how easy it is to incorporate exercise into their daily lives to improve their balance and prevent falls.
There will be three opportunities to join this online workshop:
Friday, July 10th, 10:00 am, Ottawa Public Library's Zoom Portal. The session is free but you must register with the library to attend.
Monday, July 20th, 2:00 pm, Old Ottawa South Community Association. The session is pay what you can, and you must register with OSCA to attend. (Note: workshop listed as "Balance and Your Body: How Exercise Can Help You Avoid a Fall.")
Monday, August 17th, 2:00 pm, Old Ottawa South Community Association. The session is pay what you can, and you must register with OSCA to attend. (Note: workshop listed as "Balance and Your Body: How Exercise Can Help You Avoid a Fall.")
Classes: Online Fitness for Seniors
There is a three-week series of classes that will be hosted via the Ottawa Public Library's Zoom portal. Each class is free, but also requires registration. If you want to join all three, you'll have to register for each of these classes:
Friday, July 17th, 10:00 am, standing exercises
Friday, July 24th, 10:00 am, seated exercises
Friday, July 31st, 10:00 am, lying down exercises (can be completed on the floor or on a bed)
Thursdays at 2:30 pm, MOBA: Stretch with Amanda.* If you're missing classes with me, I've returned to teaching once a week. Please contact me for registration details.
*(MOBA = mobility and balance)
When the first cruise ship was quarantined due to an outbreak of COVID-19, news outlets shared footage of passengers wearing face masks while exercising on their private balconies. My first thought was, “Oh, that’s smart of them to keep moving.”
As the number of confirmed cases of COVID-19 increases around the world, more and more people are going to be spending time in isolation. Whether you live in an area that is under quarantine or have chosen to self-isolate for whatever reasons, you can still—and should—be physically active every day. Not sure what to do? Read on and I’ll give you some tips on staying active. But first…
Doctor’s orders. If you are sick and have been advised to not exercise, your doctor’s orders trump mine and any other fitness professional’s advice. It is, after all, a respiratory illness that causes shortness of breath. For the latest updates on COVID-19, visit a trusted source. In Canada, that means listening to Dr. Theresa Tam, chief public health officer, and her team at the Public Health Agency of Canada.
“Don’t panic.” Those are the words on the front of The Hitchhiker’s Guide to the Galaxy, and they are relevant even today. The same principles of healthy living apply even if you can’t leave your current location: eat a healthy diet, stay active, get a good night’s sleep, stay positive (i.e., don’t panic), and maintain contact with friends and family (phone calls, emails, texts, video chats are all great ways to stay connected). All of these factors will help you maintain a strong immune system.
Move. Just because you can’t get to the gym or fitness class, you can still get up and move. Here are some tips:
I hope this list helps you to stay active and maintain a positive outlook during these challenging times. Remember: move more, feel better.
After 10 years in the fitness industry, I decided to pack it in. But not before sharing my experiences as a solopreneur (solo entrepreneur). And some funny, some crazy, things that happened to me along the way. Below, you'll find the complete table of contents, as well as an excerpt from the foreword. And if you'd like to order your very own copy, you can pick it up on Amazon.
Like I say in the introduction of this, my fourth book, "If I'm being honest, I entered the fitness industry for all the wrong reasons."
From the foreword: “Whether you are an avid fitness junkie, weekend warrior, fitness instructor, or just your everyday Joe, there's something for you in this book…As you read through Amanda's journey from beginning to end, you gain inside information and a few laughs you didn't know you needed. So sit down with a cup of coffee and get ready to have a great conversation with a friend. Because that's exactly what this book feels like — a conversation with a friend about real life.”
And here's a glimpse at the Table of Contents:
The following excerpt comes from my upcoming fifth book, I Can See Your Underwear: My Journey Through the Fitness World. It's been a decade since I first took the plunge into fitness as a profession. As I look at that experience through the rear-view mirror, I can honestly say that I entered the fitness world for all the wrong reasons. Have I piqued your interest? Read on...
Did I Ever Look Like a Fitness Professional?*
I have spent many years, decades even, focused on dieting and never being truly happy with my appearance. As I said at the beginning, a huge part of me believed a career in the fitness would accelerate the process of changing my appearance.
It has never once occurred to me to judge someone else based on their appearance. Instead, I look at their character — how they treat me and others. Are they reliable? Do they keep their word? Are they kind to those less fortunate?
Yet, when it came to me, I always assumed no one would accept me unless I was skinny and svelte, especially as I transitioned into my new career in the fitness industry. What if clients wouldn’t accept me as a fitness expert because of my appearance?
More than once, I heard, “You don’t look like a fitness instructor.” What, exactly, is a fitness instructor meant to look like? People come in all shapes in sizes. Shouldn’t that ring true for individuals, no matter their profession? Rhetorical question.
I also heard, “I like taking classes with you because you look like a normal person.” Where does that come from? An unrealistic expectation and representation of everyone in the fitness industry as rake-thin, that’s where.
Skinny does not equal fit. There, I said it. A skinny person can be unfit just as easily as someone who is not as skinny. But there’s always been a part of me that doesn’t believe that for myself. Yes, I have a double standard, in that I judge myself more critically than others.
Don’t worry, I know I’m not the only one setting up base camp here. The problem is, being in the fitness industry was a constant reminder that my internal voice was judging my fitness, or rather, my unfitness to practice.
And our new-found selfie culture doesn’t help. Too many svelte fit pros spend too much time touting their amazing bodies. Or we see the before and after photos of “incredible transformations” of their previously fat clients. The “fitspiration” (fitness inspiration) images on social media imply that you’re better off being skinny and photogenic than being your true self and healthy.
My fragile ego has had enough. Even when I was starving and over-exercising to maintain what I thought was the proper form for a fitness professional, I still lacked the confidence to have my picture taken while wearing a swimsuit.
The anxiety of not looking the part created a cycle of overeating for me that collided with the start of menopause. I’m sure you know what happened next: a self-fulfilling prophecy of not “looking” like a toned fitness professional. Yes, it was self-sabotage at its worst. But the messages online also said I should look like a ballet dancer, and I’ve always been built like a soccer player. These messages, by the way, came directly from fitness gurus and their most avid followers, including fellow fitness professionals. No wonder I wasn’t able to accept myself — I didn’t feel accepted by fitness colleagues and mentors.
*Copyright Amanda Sterczyk 2020, all rights reserved.
Repeat after me: Move more, feel better.
Again: Move more, feel better.
One more time: Move more, feel better.
Is it starting to stick in your brain? That's the slogan I adopted when I created The Move More Institute™ four years ago.
It's not "Move more, look better," nor is it "move more, shed fat." It's "Move more, feel better" for a reason. Physical activity guidelines, created and promoted by national organizations in many developed countries, recommend the minimum amount of physical activity your body needs to maintain optimal health. That means how much you need to move to reduce the likelihood of many chronic diseases that will negatively impact your health and shorten your life span. And it's not a lot; we're not talking about living at the gym, we're talking about less than 30 minutes a day. Specifically, 21 minutes and 25 seconds of moderate to vigorous physical activity every day. It's an achievable goal, even for the busiest person.
Breaking down a 24-hour day: assume you sleep for eight hours, that still gives you 16 hours in which to complete your 21 minutes-and-change of physical activity. And this movement doesn't need to be accomplished in one session; you can accumulate the activity over the course of the day. So if you're strapped for time at work and you're waiting for the elevator, consider taking the stairs. Even one flight of stairs works, and won't render you sweaty for that all-important meeting. If you're running errands, try parking further away and walking briskly to your destination. Or leave your car at home and "walk your errands."
I created these activity clocks to help you audit your day and figure out how you can incorporate more movement into it, without breaking the bank. This is just one component of my movement coaching course.
If you are looking for new year's goals that are achievable, try starting out with snacks of exercise. Physical activity doesn't need to be complicated, costly, or even sweaty. But it does need to happen every day. And if you move more, you will feel better. Guaranteed.
My goal for 2020 is to update my website and offer all of my online courses for free. That's my gift to you: help you achieve your movement goals.
Early last year, I had the crazy notion that I should write and self-publish a book. So I did, and I loved every moment of the process. At the time, I figured I would be a one-hit wonder, a personal trainer that had written a book, as in, ONE book.
But something magical happened when I started sharing my book with people. It was well-received. One person in particular gave me the boost I needed to continue writing. Although we’ve not yet met in person, we have been interacting for the past year. Let me explain. Last Christmas, I was completing continuing education credits to maintain my personal trainer certification. In my case, I had purchased a block of lectures from my licensing body, ACSM—the American College of Sports Medicine.
One of the lectures was by Dr. Barry Franklin. I quite enjoyed his presentation and sent him an email to thank him for the session. In my note, I mentioned that I had just written a book, Move More, Your Life Depends On It, that was in line with the key messages in his presentation, and I offered to send him a copy. He thanked me for my note, accepted my offer, and in turn offered to send me a copy of his book, One Heart, Two Feet: Enhancing Heart Health One Step at a Time. He also invited me to his conference later that winter in Michigan, Advances in Heart Disease Prevention and Rehabilitation.
Fast forward a few months, and Barry had again emailed me to suggest we collaborate on a book. I was flattered, but didn’t think about his invitation any further. At the time, I had no inclination to pen another book. But then I was inspired to write a second book, and I again reflected on Barry’s offer. I even sent him a copy of Balance and Your Body: How Exercise Can Help You Avoid a Fall along with a request: Would he be wiling to write the foreword for book three, Your Job Is Killing You: A User’s Guide to Sneaking Exercise Into Your Work Day.
He agreed and again suggested we talk about a potential collaboration. A few months ago, we finally found a suitable time to chat over the phone and hash out the beginnings of a book. Today, I am pleased to announce the title of our upcoming collaboration:
So, who is Dr. Barry Franklin? Here’s his bio from Wayne State University:
Barry A. Franklin is Director of the Cardiac Rehabilitation Program and Exercise Laboratories, William Beaumont Hospital, Royal Oak, Michigan, and Professor of Physiology, Wayne State University, School of Medicine, Detroit, Michigan. He is the past Editor-in-Chief of the Journal of Cardiopulmonary Rehabilitation and Prevention and the American Journal of Medicine & Sports, and is a past president of the American Association of Cardiovascular and Pulmonary Rehabilitation (1988) and the American College of Sports Medicine (1999). Currently, he holds formal editorial board appointments with 15 different scientific and clinical journals, including the American Journal of Cardiology, Chest, Preventive Cardiology, Medicine and Science in Sports & Exercise, American Journal of Health Promotion, and the American Journal of Lifestyle Medicine. He is also the current chair of the American Heart Associations’ Council on Nutrition, Physical Activity, and Metabolism. Dr. Franklin and his associates have studied the hemodynamic and cardiorespiratory responses to numerous occupational and leisure-time activities. Other areas of research interest include the primary and secondary prevention of heart disease and the risks associated with sporadic, high-intensity exercise. Dr. Franklin has written or edited more than 500 publications, including 375 papers, 77 book chapters, and 27 books.
Pretty impressive, don’t you agree? We will begin writing in the spring of 2020, with an expected publication date of late 2020.
I’ve been carrying a secret around with me for over three months. Partly out of embarrassment — for me and for you, should I decide to share this secret with you. And partly out of a feeling of failure — as in, there must be something wrong with me to let this happen. Are you ready to hear my secret? It has to do with unmentionable parts of my body.
Some people, both women and men, make faces, plug their ears, and exclaim absurdities like, “Ew!” when unmentionable topics are finally mentioned. If you’re one of those people, let me be blunt: it’s time to grow the fuck up and have an adult conversation. There are many conditions that impact women’s bodies, including the space south of the belly button, that are not discussed openly. And that’s a problem, because….well, there are many reasons this is a problem. Suffice it to say, I believe we all need to be more open about health issues so we can help ourselves and others.
So, here goes, I’m going to share my secret. For over three months, I’ve been struggling with pelvic organ prolapse — aka POP. In my case, my bladder has prolapsed. That’s right, my bladder decided to pull an Elvis — as in, she wanted to leave the building.
Who knew after I turned 50 that I’d join a new group — those women with POP. As in, half of women over the age of 50, and one third of ALL women struggle with POP at some point in their lives. Yet we don't talk about it. I didn't know it was so common, and it's taken me a while to feel comfortable talking about it.
It’s not just the diagnosis that can seem like an uncomfortable topic of conversation. The symptoms of POP can also render women shy and withdrawn:
In recent years, there has been an uptick in physiotherapists who are certified to treat pelvic floor conditions like POP. This makes a lot of sense to me: the pelvic floor is a group of muscles that supports the pelvic organs and physiotherapists are trained to help with malfunctioning muscles in every other part of your body. It was the right decision for me to first visit a pelvic floor physiotherapy. I knew exercises would help me sort things out with my body, so a visit to an expert was in order. When I finally visited my doctor’s office, the idea that a specialized physiotherapist could diagnose a prolapse was summarily dismissed. But that's a story for another time.
Prolapse is not the only manifestation of pelvic floor dysfunction. Incontinence can also result, along with a host of other conditions. And, in fact, men can also experience pelvic floor dysfunction. In my mind, this is another great reason for us to be discussing what’s happening in our ‘nether regions’ in a non-sexualized fashion.
Discussing unmentionables doesn’t begin and end with the pelvic floor. Within the pelvic region, other systems can break down and cause problems. Take endometriosis, for example. It affects 10 to 20 percent of women in their childbearing years (ages 15 to 49).
So what exactly is endometriosis? It is “a condition in which tissue similar to the lining inside the uterus (called “the endometrium”), is found outside the uterus, where it induces a chronic inflammatory reaction that may result in scar tissue.”
Just like pelvic organ prolapse, the symptoms of endometriosis can be difficult to discuss openly:
Recently, my friend Lara Wellman shared her journey to a diagnosis of endometriosis. Like many girls and women who suffer with undiagnosed endometriosis, she too has been experiencing painful periods since her teenage years.
As Lara explains, “I put up with them my whole life. Then, last May, the pain was off the charts the entire day. To the point that I went to the ER to make sure I wasn’t dying. I haven’t had a pain-free day since.”
Let that comment sink in: so much pain that she thought she was dying. And Lara has had kids, so she gets vaginal pain from childbirth.
Like many “female issues,” the pain we experience during our periods is often dismissed as “just another thing we shouldn’t complain about.” After all, that’s what Midol is for — so the advertisers and medical community tell us. Yet this “normalization” of pain, and the need to not be seen as whining, keep women from talking about their symptoms.
As Lara told me, “Doctors aren’t being taught about endometriosis, so they can’t put the pieces together.” Though they acknowledge menstrual pain, they also brush it off: “Oh ya, periods hurt. Try the pill or lots of Advil,” explains Lara.
It’s yet another case where women put others' health and wellness ahead of their own. If our child or spouse was in so much pain, we’d be packing them off to the doctor immediately. When it comes to our own bodies, we let things slip when something’s not right “down there.”
Look, I know I’m only scratching the surface here when it comes to unmentionable conditions. I haven’t even broached stuff like interstitial cystitis, polycystic ovary syndrome, pelvic inflammatory disease, uterine fibroids, or gynecologic cancers. My point is, we need to start being more open about what’s happening with our bodies. Because someone else is probably also suffering in silence.
Later today, I’ll be delivering the first of three workshops on fall prevention. Each one takes place in a different branch of our local library, and cover the east, west, and central parts of Ottawa.
I’ve designed an interactive session, where I’ll teach participants the various balance exercises that are featured in my second book, Balance and Your Body: How Exercise Can Help You Avoid a Fall. It seems only fitting that I’m delivering workshops based on my book, since it was a workshop request that precipitated the creation of Balance and Your Body.
Here’s another excerpt from my book that addresses static balance.*
Is It a Photo or a Video?
Balance is a “sweet spot” between our base of support — typically our feet — and our centre of gravity — our weight distribution — while we’re moving or standing still in an upright position. As we move through life, the dynamic aspect is key. We are creatures of movement, and most people want to continue to move. But our aging bodies sometimes have difficulty balancing the key balance components (pun intended). Our balance can suffer as we become less mobile.
Imagine a dog walking on a slippery surface. They appear more sure-footed than their human counterparts, who are often slip-sliding along the ice. That's because the dogs have a lower centre of gravity and a wider base of support.
Static balance involves maintaining your centre of gravity over your base of support. I like to compare the practice of standing upright to a still photograph. Dynamic balance is when your centre of gravity moves away from your base of support, but you are still in control. That is, your muscles are firing to keep you from falling to the ground. That’s when your balance is more like a video.
The exercises in this book target both static and dynamic balance because they’re both important and need to be maintained.
As you reduce your base of support, you want to be able to remain standing. There are five foot positions that have you moving from a wide, stable base of support to a narrower, less stable one. They are:
*copyright 2019 Amanda Sterczyk, all rights reserved.
Amanda Sterczyk is a Certified Personal Trainer (ACSM), an Exercise is Medicine Canada (EIMC) Fitness Professional, and a Certified Essentrics® Instructor. She offers in-home personal training in central Ottawa. Amanda specializes in helping older adults maintain and increase strength, flexibility, and mobility. No fitness goal is too small, in her opinion.