Select Page
Distracted walking is causing more accidents and deaths

Distracted walking is causing more accidents and deaths

Jun 5, 2019 | Safety, Walking

Ask Mr. Pedometer and Friends…

June 2019

Q:  Mr. Pedometer, I heard that “distracted walking” is causing more accidents and deaths.  What are some ways we can be safer?              

A: That is a timely question since June is National Safety Month.  The National Safety Council website confirms that “distracted walking” is causing more accidents and even deaths.  They offer information on how we can keep safe when we are pedestrians as (and even inside our own homes):

“Head Up, Phone Down”

“Distracted walking incidents are on the rise, and everyone with a cell phone is at risk. According to a Governors Highway woman distracted walking with a phone in her hand and her head down not watching where she is walkingSafety Association report, nearly 6,000 pedestrians were struck and killed by motor vehicles in 2017. This number mirrors 2016 fatalities. Total pedestrian deaths in 2017, both traffic- and non-traffic-related, were 7,450, according to Injury Facts.

“We are losing focus on our surroundings and putting our safety – and the safety of others – at risk. The solution: Stop using phones while walking, and not just in crosswalks and intersections. Over half of distracted walking injuries occur in our own homes, proving that we need to stay aware of our surroundings, whether they’re new or familiar.

“While many communities are implementing measures to become more ‘walkable,’ like adding more paths and traffic-calming measures, there still is a long way to go to keep pedestrians safe. Malls surrounded by parking lots, few sidewalks, blind intersections, and high traffic areas all contribute to pedestrian fatalities and injuries.”

“All Age Groups are Vulnerable”

“While pedestrian-vehicle injuries are the fifth leading cause of death for children ages 5 to 19, according to SafeKids.org, no age group is immune. Here are a few tips from NHTSA and NSC for children and adults of all ages:

  • “Look left, right and left again before crossing the street; looking left a second time is necessary because a car can cover a lot of distance in a short amount of time
  • “Make eye contact with drivers of oncoming vehicles to make sure they see you
  • “Be aware of drivers even when you’re in a crosswalk; vehicles have blind spots
  • “Don’t wear headphones while walking
  • “Never use a cell phone or other electronic device while walking
  • “If your view is blocked, move to a place where you can see oncoming traffic
  • “Never rely on a car to stop
  • “Children younger than 10 should cross the street with an adult
  • “Only cross at designated crosswalks
  • “Wear bright and/or reflective clothing
  • “Walk in groups

“Walking is one of the best things we can do to stay healthy, but only if we put safety first. At the National Safety Council, we don’t believe in accidents. Please join us in doing everything you can to prevent senseless injuries and deaths.”

Yes, walking can be dangerous, but so can almost any activity.  Mr. Pedometer points out that our “Walk ‘n’ Talk” sessions on Saturday mornings are with a friendly group that watches out for one another, and we choose pretty safe locations as our destinations.  We hope you’ll join us, to see for yourself!

Stroke Awareness – What you need to know!

Stroke Awareness – What you need to know!

May 29, 2019 | Health, Walking

Ask Mr. Pedometer and Friends…

May 2019

Did you know that May is Stroke Awareness Month?   The National Stroke Association is raising awareness about strokes because of how debilitating they can be for survivors and because they can happen to anyone, at any age. Knowing how to tell if someone is having a stroke could be the key to saving their life.  And knowing the risk factors and what we can do to prevent them is a good way to protect ourselves. Full recovery from a stroke is dependent upon how quickly the person gets medical help. 

Remember to “Act F.A.S.T., which translates as follows:  Acronym FAST spelled out for how to respond to a stroke

  • F= Face – Does the person’s face drop on one side when they try to smile?

  • A = Arm – After raising both arms, does one of the person’s arms drift downward?

  • S = Speech – When repeating a simple phrase, is the person’s speech slurred or strange?

  • T = Time – If ANY or all of the above are observed, it’s time to call 9-1-1 for emergency medical assistance.

Help save someone’s life by remembering that simple acronym.  For more information, see the National Stroke Association Website TheNSA is urging people to look at their stroke risk factors, and commit to making at least one change to reduce their stroke risk.

Here’s how much stroke would be reduced if each was eliminated:

  • *Hypertension 47.9%

  • *Physical inactivity 35.8%

  • *Lipids (blood fats) 26.8%

  •   Poor diet 23.2%

  • *Obesity 18.6%

  •   Smoking 12.4%

  • *Heart causes 9.1%

  •   Alcohol intake 5.8%

  • *Stress 5.8%

  • *Diabetes 3.9%

70% of the above Risk Factors can be reduced or eliminated by simply walking.  Walking can save your life.  For information on starting a walking program, go to Your Own Pedometer Walking Program at World Walk To Wellness and get started walking! 

Ask Mr. Pedometer about Healthy Choices for Snacks: Pedometer.com

Ask Mr. Pedometer about Healthy Choices for Snacks: Pedometer.com

May 22, 2019 | Health, Nutritian

Ask Mr. Pedometer and Friends…

May 22, 2019

Q: Making healthy choices for snacks or quick meals can be difficult.  Many so called “Healthy Choices” aren’t really healthy.  Some may even pose dangerous health risks. How do we choose?

A: Reading labels and doing some research is a good start to rule out unhealthy snacks.  Some foods sound healthier than they actually are so it’s good to remember that what advertisers “put on a box” may not be exactly what is “in the box.” The June 2019 edition of Consumer Reports on Health (cr.org/health) issued the following warnings, along with suggestions for healthier snack choices:

  • VEGGIE STICKS – According to Joan Salge Blake, Ed.D., R.D.N., clinical associate professor of nutrition at Boston University, these “produce pretenders” are not much better than potato chips because of their high Air popped pop corn is a healthy choices for snackscalories and sodium and very little vegetable powder or fiber. Better choice:  Air-popped popcorn is a healthy choice, for whole grains, fewer calories, and more fiber.  Better still if you sprinkle it with herbs instead of salt.

  • RICE CAKES – “Even though they’re made with whole-grain brown rice, they provide little fiber, which helps curb your appetite. And like other rice products, they may contain arsenic which may pose a dangerous health risk.”  Flavored varieties may add lots of calories and sugars.  Better choice:  Choose a fiber-rich cracker and top it with healthy foods (such as peanut butter and sliced banana, or hummus with sliced tomato and cucumber) to make your snack more satisfying.

  • SPINACH WRAPS – They may look green, but they don’t really count as green vegetable intake, since that hue may be due less to spinach powder than to food coloring, according to Whitney Linsenmeyer, Ph.D., R.D., nutrition and dietetics instructor at St. Louis University. Better choice: Choose a multi-grain wrap instead, for more fiber, then use plenty of veggies in the filling.

  • PROTEIN POWDER – Protein powders are unnecessary, because we get enough protein from food, says Linsenmeyer. Also, some brands contain “concerning levels of heavy metals and other toxins which may pose dangerous health risks.” Better choice:  “Greek yogurt, silken tofu, tahini, or peanut butter can add a reasonable amount of protein to your smoothies and supply additional nutrients.”

  • GROUND TURKEY – A turkey burger may not be much better than a beef burger if the ground turkey contains dark meat and skin. Better choice:  Select ground turkey breast, which contains neither dark meat nor skin, therefore containing less fat.

  • BRAN MUFFINS – Beware of large bran muffins that may be loaded with sugar. Better choice: Pair a small bran muffin with a serving of yogurt and berries for a more balanced breakfast, or skip the sugars in the muffin by layering plain yogurt with fruit (such as bananas and berries) and a high-fiber cereal (such as Original All-Bran).

  • GRANOLA – Despite a mixture of oats, fruit, and nuts, many granolas have lots of calories and added sugars and fats – and even surprising ingredients such as whey protein concentrate.” Better choice – Use granola as a topping to a high-fiber, low-sugar cereal (such as Shredded Wheat), or sprinkle it on plain yogurt to add some crunch and sweetness.

  • INSTANT OATMEAL – “Packets and cups [of instant oatmeal] tend to have far more sugars than you’d add to oatmeal yourself.” Also, processed oats can cause a spike in blood sugar more than rolled oats.  Better choice:  Consider cooking a batch of steel-cut oats in the evening to have for breakfast for the next few days.  “Microwave a serving, add fruit, a little nut butter, and cinnamon or nutmeg.”

I hope these suggestions will help you snack more healthily.  Reading food labels is always a good idea.

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.

8 Tips to Avoid Falling; The Leading Cause of Accidental Death in the Elderly

8 Tips to Avoid Falling; The Leading Cause of Accidental Death in the Elderly

May 15, 2019 | Eye Health, Health, Safety, Uncategorized, Walking

Ask Mr. Pedometer and Friends…

June 15, 2019

Q: Mr. Pedometer, I read that “Every 11 seconds in the U.S., an older adult ends up in the emergency room due to a fall. ‘It’s the leading cause of accidental death in the elderly,’ says Catherine Colon-Emeric, M.D., chief of geriatrics at the Duke University School of Medicine. Do you have any advice that could help us avoid falling?

A: You certainly are not alone in having concerns about falling – and with good reason. The June issue of Consumer Reports on Health has some tips to help prevent falls.  Below are the 8 tips that can help all age groups but especially the elderly to avoid the risk of a broken hip or a concussion:

  • WATCH FOR MED SIDE EFFECTS

    – “Some prescription and over-the-counter meds can affect balance. For instance, diuretics may lower blood pressure too much and lead to dizziness on standing. Some allergy drugs, such as diphenhydramine (Benadryl and generic) may cause dizziness and sleepiness….Some meds can cause dehydration, which can also increase the risk of falling when you stand up…. At least once a year, review your meds – Over-the-counter, alternative products, and supplements – with your doctor.” 

  • KEEP YOUR SENSES SHARP

    – “Eyesight naturally changes with age… [which] can make it more difficult to see shifts in terrain and other stumbling blocks. Hearing loss, too, has been linked to an increased risk of falling. A 2012 study from the Johns Hopkins University School of Medicine, for example, found that middle-aged people with mild hearing loss were three times as likely to fall. See your eye doctor every year or two…. Have your ears checked at least every three years starting at age 50, or earlier if you are having trouble hearing.”

  • DECLUTTER AND REPAIR AT HOME

    – “Rugs, clutter, steps, cracked driveways and sidewalks, poor lighting, slick surfaces – all can contribute to tumbles. If you’re concerned about falling in the house and unsure about how to proceed, the Institute on Aging (blog.ioaging.org) has a home safety checklist.”

  • STRENGTHEN KEY MUSCLES

    – “Exercises that enhance gluteal, leg, and core strength Elderly man stretching and exercisinghelp with balance, says Colon-Emeric. ‘These muscles make it easier to catch yourself before you fall and make it easier to get out of bed, lift yourself off the toilet, or get out of the car.’ Moves like knee bends (stand tall and bend your knees as if you were going to sit in a chair behind you) and sideways walking (keeping feet parallel, step out to the side with one leg, bring the other foot to meet it, then step out again) are part of a balance program called Otago that’s recommended by the Centers for Disease Control and Prevention.”

  • PRACTICE FOR FALLS

    – “’Exercise is important, but simply practicing getting off the floor can make you stronger and less likely to fall,’ says Kathleen Bell, M.D., a psychiatrist and chairwoman of the department of physical medicine and rehabilitation at the University of Texas Southwestern Medical Center. She suggests getting up and down 10 times three to four times a week. (When starting out, do this next to a bed or another stable object you can hold onto.)”

  • SKIP THE FANCY FOOTWEAR —

    “If you struggle with balance, choose shoes with sturdy, nonskid soles that fit snugly enough so they’re not sliding around underneath you. ‘You don’t have to opt for ugly shoes, but you don’t want to be walking around in bedroom slippers either,’ Bell says. If you’re unsteady, heels aren’t a good idea, nor are those hot-weather favorites, flip-flops. They offer zero support, catch on rugs, often have little grip on slick surfaces, and slip off easily.”

  • TRAIN FIDO RIGHT –

    “Having a pet can be good for your health, but your beloved pooch may also trigger falls by tripping you or pulling you down…. ‘Besides making sure you’re matched with a dog that suits your lifestyle, working with a trainer to learn how to control your dog and using a good leash and collar can help minimize falls,’ says Grace Anne Mengel, V.M.D., an assistant professor of clinical primary care at the University of Pennsylvania School of Veterinary Medicine.”

  • FACE YOUR FEARS –

    “Research suggests that simply being afraid of falling increases your likelihood of taking a tumble. In part, anxiety about falling can make it harder to focus on your surroundings. This fear can also cause you to limit physical activity, which in turn can lead to muscle weakness. If you find yourself frequently worried about falls, speak to your doctor.”

I hope these suggestions can help you avoid falling and allow you to continue to enjoy taking walks.

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.

Celebrate Women’s Health and Mother’s Day

Celebrate Women’s Health and Mother’s Day

May 8, 2019 | Health

Ask Mr. Pedometer and Friends…

May 8, 2019

Q: Mr. Pedometer, in the Month of May we celebrate both Women’s Health Month and Mother’s Day.  Any advice for the women in our lives?

A: Right! Mother’s Day, which falls on Sunday, May 12, this year, is smack dab in the middle of Women’s Health Month (and also Eat Salad Month, although I’m sure that is purely coincidental).

When we searched this topic, we came across this artwork with the quotation attributed to William Londen which are good words to live by: 3 Women celebrating Women's Health Month and Mother Day “To ensure your health, eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” Sounds like pretty good prescription!

Celebrating Mother’s Day is a good time to remind all the women that you care about to schedule their annual physicals and also, if needed, mammograms to screen for breast cancer.

I think women tend to be the ones who make most of the decisions regarding family health care. Grandmothers, mothers, and aunts may want to band together to ensure that the children of the family are immunized against measles. This disease was declared eradicated in the USA 19 years ago, but so far this year, there have been more than 700 cases, most of them in people who have not been immunized. Measles can be serious, particularly in the very young and in older people, sometimes leading to hospitalization or even death.

Women’s Health Month and Mother’s Day are also a good time to remind women to get their immunizations.  Women take care of others but often forget to take care of themselves. Adults of any gender should check with their doctors about getting shots to prevent pneumonia and also shingles. There is a newer, more effective vaccine for the latter that many doctors are prescribing to people who may have had the older vaccine. Friends who have had shingles say that this is one painful condition you want to avoid.

For more information on Women’s Health go to About Women’s Health.

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.

Older Americans still have a lot to contribute

Older Americans still have a lot to contribute

May 1, 2019 | Health, Miscellaneous

Ask Mr. Pedometer and Friends….

May 1, 2019

Q:  Mr. Pedometer, May is Older Americans Month which means people over their 65th birthday. Many of us are retired or retiring but we still have a lot of years left in us to contribute to society. Any ideas on how to move forward from here?  

A: Welcome to May, which is – among other things – Older Americans Month. Older woman speaking to a young boy at a community service festival for volunteersWhen this special designation was given to May in 1963, “only 17 million living Americans had reached their 65th birthdays,” according to the Administration on Aging. “About a third of older Americans lived in poverty, and there were few programs to meet their needs.”  As of 2015, 47.8 million people had reached their 65 birthday which is 15% of the population. This number is expected to rise to 19% by 2030.

Our research came up with the following:

“Every May, the Administration for Community Living leads our nation’s observance of Older Americans Month. We are pleased to announce the 2019 theme, Connect, Create, Contribute, which encourages older adults and their communities to:

  • Connect with friends, family, and services that support participation.

  • Create by engaging in activities that promote learning, health, and personal enrichment.

  • Contribute time, talent, and life experience to benefit others.

“Communities that encourage the contributions of older adults are stronger! By engaging and supporting all community members, we recognize that older adults play a key role in the vitality of our neighborhoods, networks, and lives.”

Mr. Pedometer was unaware that we had an Administration for Community Living (ACL), so looked up what they were about:

Mission & Strategic Plan (of ACL):

“All Americans—including people with disabilities and older adults—should be able to live at home with the supports they need, participating in communities that value their contributions. To help meet these needs, the U.S. Department of Health and Human Services (HHS) created the Administration for Community Living (ACL) in 2012.

“ACL brings together the efforts and achievements of the Administration on Aging (AoA), the Administration on Intellectual and Developmental Disabilities (AIDD), and the HHS Office on Disability to serve as the Federal agency responsible for increasing access to community supports, while focusing attention and resources on the unique needs of older Americans and people with disabilities across the lifespan.”

Mission

“Maximize the independence, well-being, and health of older adults, people with disabilities across the lifespan, and their families and caregivers.”

Each year, the White House issues a presidential proclamation regarding Older Americans Month. This year’s proclamation included the following:

“Older Americans enrich our lives in innumerable ways. Their diverse experiences and time-tested wisdom guide younger generations, connect them with our country’s history, and empower them with the confidence to face the future. Older Americans devote themselves to their families. They lend their experience in the work place. They volunteer for religious and community organizations. In every context, they deepen our appreciation for country, they model selfless service to others, and they remain vibrant and contributing participants in the American experience.”

In keeping with the 2019 Older Americans Month theme of CONNECT, CREATE, AND CONTRIBUTE, Mr. Pedometer notes that those of us who  “Walk ‘n’ Talk” together on Saturday mornings are fulfilling the three C’s in an easy, enjoyable way!

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.