Ten Thousand Steps

For years we have heard that taking ten thousand steps every day will make you healthier. And you don't need special clothing, footwear, or equipment. You can do your walking barefoot or in three-inch heels, in shorts or bespoke suits, up a mountain or in your kitchen. The principle has a pleasing Japanese-style simplicity about it, like those exquisite, barely-there flower arrangements. If I bring up Japan, it's because that is where the 10,000-step movement began.

It's a part of my "shadow self" that I can't seem to shake, the tendency to glom onto goals, regardless of their worth. Ten thousand steps--is there a number more absolute, majestic and compelling than that slender digit trailing four plump zeroes? Who could resist it? Not I.

But for a long time I couldn't find a pedometer (did I mention that you need a pedometer?) that counted steps accurately. Then recently I heard about a new generation of battery-powered gizmos that were supposed to do the job. I bought one, measured my stride as instructed, told it my height and weight, and clipped it to my waistband. Then I took Bisou for a walk.

I had no idea what I would find when I checked the count at bedtime. Would the day's harvest yield five hundred or five thousand steps? As it turned out, it was the latter. Not bad, for a baseline, but I was only halfway to my goal.

For the next couple of days I took Bisou for longer walks. In the evening, while watching TV, I set a kitchen timer for twenty-five minute periods, and each time it rang I got up and walked three times around the room. Every night the number on my pedometer grew. On Friday, it showed eight thousand steps.  On Saturday, I did it again.

On Sunday, I couldn't get out of bed.

On Monday, I was hobbling stiff-kneed around the kitchen when I heard a story on NPR that was sent to me personally by the universe. It turns out that the goal of 10,000 steps is not based on any kind of scientific evidence. It was promulgated in Japan decades ago by a pedometer manufacturer who wanted to sell more pedometers.

Now, a study of 17,000 women of a certain age shows that walking a mere 4,400 steps a day had a beneficial effect on the women's longevity. Some ambitious participants walked more, but after 7,500 steps there were no additional effects on longevity (possibly because their painful knees drove them to suicide).

Since hearing that story, I have abandoned my obsession with the 10,000 steps. I am not abandoning my pedometer, however, even though the numbers 4,400 or even 7,500 don’t have the same appeal. I have settled for a measly five thousand steps a day. My knees are already thanking me.

And when the next fitness craze hits, whether it be daily push-ups, jumping jacks, or handstands, I will strive to keep in mind the common sense views of my mother, who lived into her nineties without the aid of canes, walkers, joint replacements, or NSAIDs. She walked every day, making circuits inside the house when the weather was bad, but only for as long as she enjoyed it. 

She would have laughed at my pedometer. "Why do you need a little machine," I can hear her saying, "to tell you when you've had enough?"

Dog Walk in the Gloaming

Wolfie had one of his bad-limp days on Sunday, and I was thinking maybe he shouldn't come on our evening walk.  But when it was time to leave, my husband decided to join us and, hating to leave Wolfie alone, I put leashes on him and Bisou and we set off on one of Wake Robin's many paths.

You could wander practically forever in the woods here.  The paths themselves are a thing of beauty, meticulously cleared, with lots of signs so you don't get lost, and little plank bridges over awkward spots that always make me think of Japan.  You'd think people come to places like Wake Robin to get away from chores.  But here the residents tap maples and boil sap for syrup;  keep honeybees;  do battle against buckthorn and poison parsnip;  and maintain the trails.  It's the Vermont take on aging.

The woods at this time of year are starting to get that slightly toasted look--the acid greens of spring giving way to the avocado shades of late summer--and on the tips of distressed trees and bushes you can see tinges of red.  The birds, finished with their parenting duties, are mostly silent now.  The crickets are still chirping, but their slower rhythm tells me that fall is around the corner.

Bisou and I led the way down the darkened path.  Behind me Wolfie hopped on three legs--I could hear the heavy thud of each step as he came down on his good front left.  He was panting loudly with the effort.  "Do you think he'll get exhausted when we were far from home?"  I asked my husband.  "At least the ground on the paths is easier on his joints than asphalt," he said.

It's hard to know what to do about Wolfie.  He spent a day at a diagnostic center a couple of weeks ago, and had lots of x-rays, which showed abnormal bone growth on his metatarsals.  His joints are clear--it's not arthritis.  The bone growth could be caused by cancer or by a horrible fungus, but the vets agree that either of those would have made him much sicker by now.  We've tried him on different kinds of pain meds, none of which appear to make any difference.

He doesn't seem to be in acute misery.  His coat looks fine and his appetite is good.  He's mostly enthusiastic about going on walks.  But oh, the sight of that big black dog hopping clumsily on three legs!

While Wolfie hopped and I worried, Bisou was busy collecting teeny tiny sticky burrs all over her long, wavy ears, the gold feathers on her legs and belly, and her lovely red tail.  Every day after our walk I have to comb the things out of her coat, and lately they've gotten so bad that I'm almost tempted to stop walking in the woods and stay on the paved paths.  But as soon as the weather turns cool the ticks will hatch again (spring and fall are their favorite seasons), and then the woods will be out of bounds until the serious cold arrives. 

We walked for almost an hour, and by the time we neared the house Wolfie had stopped hopping.  This could either mean that he no longer hurt, or that he was so tired of walking on three legs that he had to put his bad foot down despite the pain.  Of one thing there was no question, though:  he was happy.

So at least for now, while the days are long and we're still able, before the ticks hatch and the snow flies, we'll keep on walking the paths.

Warrior Pose

The average age of the women in my yoga class at Wake Robin is, I'm guessing, somewhere in the eighties.  And because she announced it proudly as she introduced herself to me, I know that at least one of us is in her mid-nineties.

Although there are chairs spaced around the room for those who need them, the class is more demanding than I expected.  We begin with a couple of breaths in mountain pose, and dive right into forward bends, down-face dogs, warrior asanas, cobra, eagle, bridge, boat and, my nemesis, tree and dancer, the balance poses.

Fourteen years of yoga have taught me what Catholics call "custody of the eyes."  That means that I limit my vision roughly to the area of my mat, and with the exception of the standing poses I mostly practice with eyes closed, doing my best to focus on my breath, my inner sensations,  the state of my soul.  Still, I do get an occasional glimpse of what is going on around me.

And this is what I see.  I see arms that won't rise all the way up, legs that barely bend at the knee,  backs that won't arch, hands that cannot touch the floor.  Bending forward, touching my nose to my knee, I ask  wonder, "If I couldn't reach the floor with my hands, or flex my knees, would I even think of coming to yoga?"

But those arms are reaching as high as they can; those knees are striving to bend;  and with each forward bend, hands stretch closer to the floor. The instructor guides us into warrior one.  I raise my arms as high as I can, keeping them close to my ears, and pushing my shoulders down.  My eyelids flutter open and I see someone in front of me whose right arm won't go up at all, but whose left is raised defiantly towards the sky.

This, it dawns on me, is the real warrior pose, the pose of courage and strength, and what we aging yoginis practice on Friday mornings is the real yoga--no head stands, plows, peacocks or crows--just showing up and doing whatever each of us can reasonably do, accepting ourselves and the cards the universe has dealt us. 

By the way, of all the yoga classes I've been in--and they number well over a dozen--this one chants the most harmonious om's of all.

Verging on Vegan

Having just watched Forks Over Knives for the second time, I'm verging on going vegan.  The stars of the film are Drs. Campbell and Esselstyn.  Silver-haired, ultra-fit, and bursting with energy in their eighties, they made me think that perhaps, if I ate a "whole-food, plant-based diet...centered on whole, unrefined, or minimally refined plants" I too could be ultra-fit and bursting with energy.

For a long time now I have been mostly vegetarian, using meat only as a "condiment," in deference to my spouse's carnivorous preferences.  And since coming to Wake Robin, which offers a mind-boggling variety of food choices, I have almost completely banished animals from my plate.

I have not, however, abandoned animal products.  It would not be impossible to eat a vegan diet at Wake Robin, but it wouldn't be much fun.  However, since the Forks Over Knives diet "excludes or  minimizes (italics mine)" animal products (as well as highly refined foods, and oils),  I figured that a reasonable compromise would be to eat a daily vegetarian meal in the dining hall, and make the two other meals, which I prepare in the cottage, as vegan as possible.  And while I was at it, I would give up desserts other than fruit.

The problem with a vegan diet, as far as I'm concerned, is that it's time consuming.  It makes sense that, if you take the heavy foods--meat, fish, eggs, cheese, butter, oils, sugar--out of the diet, you have to put a lot of light foods in.  This means a lot of shopping, and a lot of chopping.

The Forks Over Knives site gives a plethora of vegan (as well as mostly gluten- and sugar-free) recipes, all of which sound tasty to me.  But oh, the lists of ingredients!  A seemingly simple  Burrito Bake includes shredded potatoes, nutritional yeast, onion, bell pepper, zucchini, crimini mushrooms, a handful of beans, a lime, basil, garlic powder, oregano, chili powder, pepper flakes, diced tomatoes, black beans, and fresh cilantro.  But that is nothing compared to the Shepherd's Pie, which calls for twenty-seven ingredients.

Being an enthusiastic undertaker of projects, I can see myself heading out to the store with a two-page shopping list.  I can even see myself doing all that chopping--I rather enjoy chopping, actually.  But what gives me pause is what to do with the leftover ingredients. 

Say I wanted to make a simple batch of vegan blueberry muffins, which calls for twelve Medjool dates, non-dairy milk, oats, millet, baking powder, cardamom, applesauce, lemon zest, blueberries and walnuts.  I assume that Medjool dates, whatever they are, come in packages of more than twelve, so that after eating the muffins I would be left with a considerable number of highly caloric dates which, like the non-dairy milk, won't last forever.  I can envision the jar of applesauce moldering in the back of the fridge along with the forgotten remains of the zested lemon.  The oats, blueberries and walnuts wouldn't be a problem to dispose of, but I have my doubts about the cardamom.  As for the leftover millet, maybe I could buy a canary--canaries will sing for millet.

Still, the radiant health and exuberant vitality of Drs. Campbell and Esselstyn made such an impression on me that I'm willing to give this almost-vegan way of life a try.  I'll share my impressions along the way--if suddenly you see me posting daily, you'll know it's working.