A missing link to weight loss

I talk to dozens of individuals each week who are tired, frustrated, overwhelmed, disappointed – all the consequence of less than desireable weight loss. Unmet goals. Unrewarded efforts. Does any of this sound familiar – past or present?

I frequently address the importance of goals and setting meaningful and realistic goals (just two components of SMART goals). We often miss the aspect of setting positive goals, unknowingly making goals that present themselves with negative connotations. We do not always consider the power of words and the law of attraction.

Another missing link is one-on-one support.

Working with a trainer

I recently had a second session with a new client. We warmed up with basic bodyweight exercises and she commented on how sore she was from our pushups earlier in the week – and how she had been working out and doing classes for years and doing pushups wrong – never feeling it in her chest. This is all too common. She she stated that this soreness alone made her excited and motivated to see me again – despite the pain she endured in the hour while with me. I laughed at her remark about the pain and said I was glad to hear that she saw and felt the benefit of my technique and form corrections.

She had social support – but never that one-on-one feedback specific to her needs and desires. I managed to fill that gap in less than two hours! Further, I am not declaring that you need a personal trainer to attain weight loss. But would you like to increase your success (J Sports Med Phys Fitness, 2009)?

Are your form and technique correct? How do you know?

Unfortunately, not all personal trainers and fitness professionals are created equal. Many of us have aspired to increase our knowledge and experience. Others – not so much. Make sure that your fitness professional is qualified before you waste your precious time and money.

The power of support

We hear it. We read it. And we hear it some more. Social support is critical to weight loss. The importance of support has been recently reinstilled in me. I previously worked for a facility at which we staff cultivated an amazing culture of support and growth. This is too uncommon. Gyms have their cliques. Trainers have their aversive methods. It is hard to find a gym or facility that is safe and positive. Is the impersonal group support of classes enough to get results? If you do this, is it working?

I go to great lengths to make my clients feel safe and supported. Most individuals who have hired me to not have a strong support system – and it is part of my job to help them develop one. I am initially the primary component of this system.

One-on-one support

photo (30)Many of us may call the form of support I am referring to a friendship. A one-on-one relationship that provides us with support and encouragement. I am this for many – and they pay me for it. I have noticed recently more than ever that those individuals which I have maintained the greatest amount of contact with over time have seen the greatest, lasting and continued results.

What does this tell me? That we need more deep, meaningful, and positive relationships. Yes, this is anecdotal. I am not citing any research here, but believe me when I say the research exists.

We all need someone at one time or another – even if just for a season. I consider my relationship with my clients seasonal, until they are able to build support within their own life and relationships.

Filling the gap

There is definitely an awareness of the need for one-on-one support – hence the Wellcoaches and similar health coaching certification programs. Unfortunately, these programs fall short. Having completed the Wellcoaches program – I was awestruck by classmates and how unaware they were of health and wellness best practices – and they were about to be ‘certified’ to coach others towards health! While I understand that a coach is not an ‘expert role’ – you need to be able to guide someone and to do this you need to know what you are talking about! Further, why would I spend my money on a coach who does not have the ability to answer my questions about health and wellness and only answers all of my questions with more questions?

The bottomline

This post is my form of thinking out loud. I believe we are missing intimacy. Relationships. Support. Interdependence. The research surrounding the scopes of social support is abundant – I am more concerned with what is happening right in front of me.

Being overweight/obese is a symptom. Is it a symptom of loneliness? A medical condition? The lack of love? Poor time management skills? Exhaustion?

Reference

Supervised exercise versus non-supervised exercise for reducing weight in obese adults. J Sports Med Phys Fitness. 2009 Mar; 49(1):85-90.

Progress pictures – A good idea?

My answer: it depends. Progress pictures will be good for some individuals and bad for others. It is a question that I have been asking for myself recently – is it good for me – therefore I have been giving the concept a great deal of thought.

I know some individuals who take daily progress pictures. I know that if I took pictures everyday, I would become depressed by the lack of change from one day to the next (or perceived change in the negative direction). I would become overly concerned with my appearance (which is already borderline considering my concern with appearing as if I am someone  who works out). I think that an individual’s mental health, stability, maturity, and so forth have a significant influence on whether or not he/she can healthfully take progress pictures and use them for motivation and/or self improvement.

From a coach and trainer perspective, I encourage clients to take progress pictures every 4 weeks. This is often enough to be a reasonable amount of time to wait. It is long enough to see visual change – in some cases. And this schedule does not create a risk for obsession or unhealthy habit of picture taking. Why do I warn against progress pictures becoming an obsession? Do we need another way and reason to judge our own bodies and appearances?

So yes, I do take progress pictures

I take personal progress pictures. I do this on no specific schedule, just when I think about it. Lately, I have been overall pleased with what I see. Can you say the same? For a short time, I was experiencing anxiety over the imperfections I saw in these pictures. During this time, I was also taking daily progress pictures. I reduced the frequency of my pictures. AND I changed my thinking – seeking the positive aspects of each picture. I am becoming much more lean. When I put pictures from October and today side-by-side the difference is amazing to me. I am down 12-15 pounds, I do not weigh myself often enough to really know, and the difference in my definition is wonderful!

Method for measuring progress

I measure my progress with my physical fitness assessment – performed every 3 months – and progress pictures. I use pictures as part of measuring my progress for numerous reasons. One reason being that I avoid scales and weight goals. I have a history of never being satisfied with my weight. Once I reach the goal, I am continually decreasing my desired weight. This is unnecessary and even detrimental to my efforts.

An important note is that I can wear the same clothes – though they wear differently today than they did then it is not noticeable enough to me. I do not weigh myself. Clothes are not a good measure for me. I need a measure! I need these images to motivate me to keep my diet on track and stay lean. The primary change in recent months has been in eating habits – and slipping into old ways and still fitting into my clothes – that is risky business!

The phantom fat

What I see in the mirror is not real. I see more fat in the mirror than the pictures show. What a relief! I have discussed the realities of phantom fat – despite my awareness of this psychological enigma, it still sneaks up on me! What we see of ourselves is distorted – and this has been highly publicized recently with the Dove Real Beauty Sketches.

There is complex science and psychology behind the differences in how we view ourselves in the mirror versus in pictures – and each one of us has varying discrepancies. These discrepancies are the result of our personal thoughts and feelings. What we see in the mirror is a reflection of what we feel (the Beauty Sketches sort of support this phenomenon, as it is a result of the image we see of ourselves and we most often see ourselves in mirrors).

The bottomline

I am me. You are you. What works for me will not always work for you. And what works for you will not always work for me!

There is no right or wrong, good or bad. Each of us is an individual – making each of our experiences individual. I know others who take daily pictures and thrive. I have learned that daily pictures are detrimental for me. Most times, we need to experiment and learn through trial and error what will work.

NO! You will not take my picture

It is time to get serious. Down to business. I need to ensure my physique is in optimal condition.

Why?

As I develop my website and business – I need to do a photo shoot.

Why?

Because I am the product I am selling. Not because I want to be – but because that is how it works.

I hate pictures

Some of the difficulty with this is that I am incredibly self-conscious. I hate pictures in general – let alone a photo shoot?!?!?? I am not concerned that the camera adds 10 pounds, but I do want to look fit. Okay I lied, I want to look ripped. But I also want to look real. So do I put on my game face or do I smile and have fun? Regardless, I am concerned with my arms looking muscular instead of fat. I want that definition. I want to present an image of a strong woman. A healthy physique but still a real woman.

Will my muscle intimidate? My mass is natural with my activity. There will be no bare stomach in my pictures – not my greatest asset. Would showing my weak spot increase my vulnerability and make me more marketable – I ask myself?

Opportunity for personal growth

Everyday is an opportunity for personal growth. Every day is an opportunity to tackle fear. Building a business – designed to guide others through personal growth – is growing me in unimaginable ways. I had not given thought to the fact that I would be marketing myself in pictures and videos. However, I believe this is a healthy step forward in my self-acceptance and breaking my self-consciousness.

How do you grow from day to day?

The bottomline

I am conquering another fear, of sorts. Along with this, I have provided myself with an amazingly powerful motivator to help me combat my desires to binge. I prefer to have something to work for – that extrinsic motivator keeps me on task.

How do you tackle fear?

What motivates you?

Finding the right athletic shoe

Shoes. Athletic shoes. In the East they call them sneakers. In the Midwest, we call them tennies or tennis shoes. I call them shoes.

My shoes often become the topic of conversation. From their bright colors to the fact that I have so many. I had a client recently note that he does not think he has seen me wear the same pair of shoes twice – while I believe this is an exaggeration.

When I am asked, “How many pairs of shoes do you have?”
I reply, “A lot.”

Shoes should NOT be undervalued. I have not counted my shoes, but I can tell you that I have different shoes for different moves. For example, I absolutely cannot lunge in my red Nikes, generally speaking, the following shoes are assigned to the following activities:

photo (28)Magenta Brooks – Outdoor running
Green Brooks – Outdoor/Trail running
Black Nikes – Weight lifting or Work (no running or plyos)
Nike Frees – lifting/teaching strength class
Asic Gel Noosas – Running
Vibrams – Kettlebell, Olympic lifting
Green New Balances – play

These are just some of my ATHLETIC shoes. I also have a thing for boots, sandals, and I LOVE my red shoes.

Choosing the right shoe

The feet endure a large amount of pressure in daily activities and this pressure increases if you are involved in athletics. Athletic shoes should be fitted in order to hold the foot in its most natural position, according to the California Podiatric Medical Association, and choosing the right shoes for your physical activity is important in maintaining back, leg, and foot health. The right shoes can make a difference in how your body feels at the end of the day. To find the right shoe, I highly encourage you to visit a running shoe store near you, such as Fleet Feet or RunAway Shoes.

Types of athletic shoes

Running shoes are designed to handle impact. A tennis shoe is made for support and is able to accommodate sudden turns and stops, according to New York Sports Podiatry, while for physical education and gym members, a cross-training shoe is recommended. Cross-trainers provide lateral support and are significantly less flexible than running shoes.

There are four things that you really need to know about your own foot. You need to understand:

  1. How your foot works and what end of the spectrum you are on. At one end is a very flexible foot, great for shock absorption, but not very stable. At the other end of the spectrum is a hyper-rigid foot, which is great for stability but not so good for shock absorption.
  2. How your feet are aligned. Do your feet turn out, point straight ahead or turn in?
  3. How are your knees aligned – do they bow out, stand neutral, or knock?
  4. If you have one shorter leg. A short leg is found in 80% of the population and may require you to wear a lift.

(Note: I have a lift in my right shoe because my right leg is shorter!) All of these factors affect comfort and fit which is why it is so difficult to get the correct pair of shoes. When you start walking or running on a regular basis, this is especially true. The more you move, the more important your needs are for properly fitted footwear.

Design

Shoes are designed to hold your foot in a natural position while moving. Athletic shoes protect your feet from stress and provide for more traction. Running and walking shoe manufacturers have designed shoes to fit into three main categories: neutral cushioning, stability control, and motion control. If your foot needs more support, it is often necessary to add a custom orthodic to complete the support in the shoe.

All shoes should be properly fitted to the width of your foot. Soles should be flexible at the ball of your foot and provide cushioning and arch support. There should be enough room in your athletic shoes so that you can wiggle your toes.

Keep in mind that you should never have to “break-in” new athletic shoes. They should be comfortable from the second you buy them.

Injury prevention

Appropriate shoes are important for injury prevention. Ill-fitting shoes can lead to pain in the foot and ankle. Ill-fitting shoes can not only cause problems in the foot but also in the ankles, legs, hip and backs. The foot needs appropriate stability, shock absorption and flexibility to be effective and prevent injuries and pain.

I learned the hard way the importance of proper footwear. After years of back, hip, and knee pain and even surgeries, finding a good shoe with proper support reduced much of that pain. Do not get me wrong, I am not telling you that wearing the right shoe is a cure all, but it may make a difference. And it is one of many preventative measures you can take to avoid pain and injury.

Replacement

Athletic shoes MUST be replaced after one year regardless of whether they are worn. The American Academy of Podiatric Sports Medicine recommends replacing shoes used for walking or running after 300 to 500 miles of use. Other athletic shoes should be replaced after 45 to 60 hours of wear (see now why I need so many pair????). You also should replace athletic shoes if they show signs of creasing, noticeable wear, unevenness or if the heel begins to break down.

The bottomline

Find the right shoe for you. Yes, I have a lot of shoes. But for good reason. And one of the best investments one can ever make!

Do you think you need a new pair of shoes?

Uncomfortable at the gym? Sometimes I am too

I am upset. I dislike it when other trainers – particularly those less qualified and less educated than myself – make comments on my workouts. I currently work alongside a trainer who frequently hassles me about my workouts. Comments like “done already?” are getting quite old. His ignorance of my knowledge regarding the scientific bases and effectiveness of my workouts is evident. I typically let these unnecessary comments roll off my back. As I reflect on his comments made earlier this week, I am concerned about what he may say to others – and how some individuals may take it.

The situation

Earlier in the week I ran to the gym prior to teaching a strength class. I ran just over 5 miles and I was walking on the treadmill to cool down – sunglasses atop my head and gloves in hand – when he began to talk to me. Here is how the conversation went:

He asked “did you run here?”
“Yes.”
“How far?”
“A little over 5 miles.”
“That’s not bad, how are you getting home?”
“I’m getting a ride after I teach class.”
“Why don’t you run home?”
“Because I train smart.”
“Well if you are going to do it you might as well do it all the way – I mean” and I cut him off,
“once you join me on my training plan you can make comments, until then keep them to yourself.”

Comments gone bad

He is an example of a hater. He is an example of someone who assists in making the gym environment intimidating and uncomfortable. Mind you, he is an average trainer – no education and no certifications. He is in great physical condition. He works out “hard” but his methods of “killing” people are not based on science and are based solely on making it as hard as possible. Does that get results? Sometimes, but not without unnecessary risks. photo (27)

Back to the comments. If you tell me I am not working hard enough – you have not done my workouts. Nor can anyone make those comments without doing a full needs assessment. He does not realize I have a history of over-exercising  – but then why would he care? He does not know the physical obstacles I have overcome and for which I carefully allocate for when designing my workouts. But he does not bother to think before he speaks.

The gym culture

I do not like the gym culture this cultivates. Every piece of cardio equipment around me was occupied – and individuals were listening to this conversation (he does not talk quietly). What does the woman who just came in to get 20 minutes on the treadmill next to me now think? Is she now thinking, well if her workout doesn’t count why did I bother with this? We do not know. I personally wouldn’t risk making this comments and threatening someones confidence, determination, etc. Most individuals – and especially women – are uncomfortable and self-conscious at the gym to begin with. This justifies those thoughts and feelings to a certain degree.

I have been trying to decide whether or not to approach him about the matter. Do these comments truly negatively impact the culture, or have I been spoiled by the truly positive environment I previously worked in? There is a time and a place to hassle individuals in an effort to push them – based on my observation he is not cognizant of these boundaries.

While we work at the same gym – as a trainer he is not my competition. No individual will be choosing between him or me. If someone wants to train with him they would likely never have the desire to work with me (and vice versa). However, they may come to me after they get hurt training with him. Regardless, he is not my competition.

The bottomline

I needed to vent. I suppose my focus on the psychological aspects of exercise makes me more sensitive to these issues than most trainers and avid gym-goers. But I believe this is another example of when we should stop and think before we speak.

Response: Praying for Boston

It is a tragedy – to say the least. And it hits home. I have more than a dozen friends and clients who have run in the Boston Marathon. This prestigious event requires a considerable amount of time, effort, and heart on the part of the runner AND the runner’s family. Hours spent planning and training. The money spent on qualifying events, shoes, gear, and supplements. Only truly dedicated athletes – with the support of their friends and families – make it to Boston.

bostonI am thankful that none of my closest friends were running this year – but they are shaken. I am shaken. As we prep for the upcoming Green Bay Cellcom Marathon, I have more than half a dozen friends with their eyes set on qualifying for the 2014 Boston Marathon. It will happen for all of them – but now a part of me does not want them to go! There is a part of me that is thankful that Green Bay is such a small city – it makes me feel like it would be less of a target!

I will keep this short and sweet. My thoughts and prayers are with those who have been directly affected by this tragedy. My thoughts and prayers are also with those who have been indirectly affected – it has us shaking in our running shoes. Literally. But you know what positivity I take from this? I am more determined to run – and will run with all my heart!!

Yours in health,

Becca Rose

Finding motivation to run with the wind

It is April 14th, and it is snowing. It is pretty windy and only going to get windier. As I dress for my long run, I am struggling to find the motivation. I keep checking the weather on my phone, hoping that I either saw it wrong or it will change. But…it isn’t changing. And I had better get out there soon, because the blustery winds and snow/rain mix are on the way for the afternoon. photo (1)

I am doubting myself. I am not sure that I will make it a full 115 minutes — two hours? It is April, it is not supposed to be like this. This lack of motivation has be weighing my options.

I could run inside on a treadmill. Ha! I can barely run 30 minutes on a treadmill.

I could skip the run altogether. NEVER! Not an option.

And so it looks like my only options is to bundle up at fight my way through the mild winds.

What is my motivation? Well, my parents taught me to do what I say I am going to do —

You exercise EVERYDAY?!?

For the second time in my life, I had someone questioning me about my level of physical activity – clearly concerned that I may be overexercising, addicted, etc. The first person to show concern was a gym manager (with whom I was good friends) – I was overexercising and addicted to the adrenaline associated with exercise. He had reason to be concerned. However, his concerned bothered me immensely because he did not go about it the right way. He unintentionally labeled me, telling me that I must have at least a mild case of body dysmorphia. His opinion bothered me a great deal – did not like the idea of him believing that I had a mental disorder.

With the more recent display of concern, my internal mental reaction was – shut up, you have no idea what you are talking about. Mean, perhaps, but that is why I did not say it out loud. I explained to her that I have found a healthy balance and what works for me. I took her concern and pocketed it, always wanting to be aware of whether or not I am in a healthy psychological relationship with health and fitness. I posted in January about my reaction to missing a scheduled workout and how I reacted in a more healthy way than I have in a very long time. I just let life happen. 230

Having to personally manage chronic joint pain – I know that I need to move more and sit less. I have learned through inactivity how much worse my pain is when I do not exercise. Exercising every day keeps my blood and synovial fluid pumping! Not to mention it is a natural antidepressant!

Is exercising every day too much?

When I tell individuals that I workout – to some degree – every day, their eyes get big, “EVERY day?” Yes, I do – the human body is designed to move. I feel better for doing so. The human body is not designed to sit all day – therefore I do exercises to counteract this sedentariness and to reduce the aches and pains that result from sitting. Personally, I have conditioned my body to function like a machine – needing to move and needing the fuel (real food) to move.

Think back to our ancestors – they exercised every day. Farmers, blacksmiths, butchers, and more. They did more walking. Mothers had a dozen children to chase after, they did laundry with a washboard, and they cooked everything from scratch. Our ancestors were active! With every invention of convenience and technology, we have become more sedentary. We even have less activity driving – with automatic transmissions versus manual – not requiring as much mental attention nor the physical use of the clutch and gear shift. While most of these activities do not equate to exercise – it is all activity. And all activity adds up. Some of our parents and grandparents tell the story about, “Walking up hill both ways to school.” (Sometimes in the snow without shoes.) I believe this is simply a dramatization of how much more active individuals were years ago. And they were much more active.

Exercise does not have to be a workout

I recommend to clients to workout 3-5 days a week but to be active every day. Be a body in motion! Now that running season is upon us here in the Midwest, my rest days are Fridays. I do not workout. But I do try to increase my other activities for the day. I park farther away. I take more stairs. Whatever opportunities the day brings to be active – I take them. I provide behavior therapy to a young boy who loves to chase and hide and seek. So we work – play – work – play.

I have mentioned before that not all exercise is a workout. This can be difficult to comprehend, particularly when trying to lose weight or improve fitness and the world is telling us all we need to do is be more active. There is a certain amount of truth to the need to be more active. However, more often than not, becoming more active without incorporating dietary changes is unlikely to yield results. And bare in mind that there is also an enormous amount of research out there showing that even if you workout every day, a sedentary lifestyle outside of the workout still has its health risks.

The bottomline

Get moving. The human body is designed to move! Overwhelmed by the idea of having to exercise everyday? How do you think our ancestors felt about just doing all the necessary daily activities?

With regard to the woman’s concern for my relationship with exercise, I brushed it off. Not everyone will understand – what works for me does may not work for you. And some individuals are not ready to hear the truth – and that is when I just smile and nod.

I am good at the smile and nod.

Training for sport: Running

Running is a sport. What many individuals fail to realize is that you need to train to run – you do not just go out and do it. Similar to other sports, in order to become proficient and remain injury free, you need to train for competition. This training is not exclusive to sport-specific training – for example, running if you want to run – but incorporates a full spectrum of cross training.

I meet more and more individuals who only run – and others who throw in a few crunches here and there. I also know many individuals who believe that running is the only way to lose weight or stay in shape. Please know, you do not need to run to be thin. Running is hard on the body. The human body is no longer regularly conditioned for this level of impact – as we have become an incredibly sedentary society. This is not to say that the human body is not capable of sustaining the wear and tear of running – it is – but we need to train for it.

runnerWalking & jogging

If you are not running now but want to start to run – you must first walk. Unless you spend many hours a day on your feet walking around as it is, I caution against the popular “Couch to 5K” programs before appropriately conditioning your body and feet to walking. Many of these programs have you running/jogging on Day 1 – allowing for generous walking breaks. While you might think, I walk every day, how much do you walk? And do you walk with intent and speed? Walking in preparation for a jog or run has a different impact on the body than walking into the supermarket.

Something running misses

Let’s say that you are beginning to run and you decide – I will train for a 5K. Awesome! I love these goals. So, you begin a running program, and by race day your lungs are ready and you feel like your legs are too! Later that day your knees hurt. Why? You train running in a relatively straight line. Race day, you are dodging manhole covers, puddles, and other runners. The lateral movements take their toll and later manifest as pain. This can be avoided with cross training – in include strength training and movement specific functional training. For example, adding speed or power skaters to a strength circuit.

Repetitive motion injuries

Common running injuries? Blisters, lost toenails, plantar fasciitis, shin splits, knee and hip pain, and iliotibial band syndrome – just to name a few. Blisters (and calluses) are out body’s way of protecting itself. This could be the result to ill fitting shoes, improper socks, or simply doing too much too soon and the body not being accustomed to being on its feet.

Many running injuries are the result of repetitive motion. We can categorize “runner’s knee” – or chondromalacia patella – as a repetitive motion injury and liken it to carpal tunnel or trigger finger – injuries most often sustain on the job. How do we reduce the likelihood of these injuries and/or lessen the effects of them? We cross train and we train to run.

My testimony

I started running longer distances to prove to myself and my doctors that I could. I have been very inconsistent about it over the years. In Spring 2010, while training for a half marathon, I sustained what I now know what a stress fracture in my foot. I did not run for a month – weeks 7-10 of my 12-week training plan. This is a large portion of the training and I missed 4 significant long runs. BUT, I did not miss my training. I converted my training program to the rower (Concept 2) and I trained for those 4 weeks with rowing and my usual strength training. I allowed my foot to heal and I was able to ease right back into my run training. I finished that half marathon – doing a third or more of my training on a rower and running 3 or fewer days a week for the other two thirds of the training.

So let me ask, is running the only method for training to run?

And is it the best method?

I am training for another half marathon next month. I run 3 days a week in preparation. It will be two years since my last half marathon – and I have run very little in those two years. However, I have cut more than a minute off of my per mile time. Again, with little to no running until about 8 weeks ago.

How often do you run?

The bottomline

This is all meant to be food for thought. It is often said that running is the easiest and most inexpensive physical activity you can partake in. Do you also know is has one of the highest risks of potential injury – often ranking with sports like skiing and soccer? (While walking and swimming have MUCH lower risks). Finally, I am not discouraging running – I am discouraging ONLY running. Train smart and your body will thank you for it.

Do you run and only run?

Are you feeling aches and pains?

Are you getting results?

Today is World Health Day, but we missed World Physical Activity Day

April 6 was World Physical Activity Day. I did not see anything about it – not on Facebook, not on the news – I did not see anything anywhere. Organized by the International Society for Physical Activity & Health, it is not highly publicized. The American College of Sports Medicine did issue a press release, but I needed to dig for it – they did not even bother to post to social media sites like Facebook and Twitter.

World Physical Activity Day was developed to augment the World Health Organization’s World Health Day. TODAY, April 7, 2013, is World Health Day. World Health Day marks the anniversary of the World Health Organization (WHO). Click the link and you will see that even WHO does not make much ado about World Health Day.

I suppose, I could have written about World Physical Activity Day yesterday. But I did not have much to say. I wonder what it will take for WHO or another organization to promote World Physical Activity Day or something of the like. World Health Day has an annual theme, this year the focus is on high blood pressure. According to WHO, eating a balanced diet, exercising regularly, and maintaining a healthy bodyweight are a few strategies for lowering blood pressure. So, to be fair, WHO’s World Health Day  – in a sense – does promote physical activity.

To learn more about World Physical Activity Day Google it, like I did – the best information can be found on Spanish-written websites.