Things to Remember on the River Trip of LifeLees Ferry to Walttenberg

Things to Remember on the River Trip of Life Lees Ferry to Walttenberg
Good health is much better than ill health whether we’re talking physical or mental. The Whale Foundation’s mission is to support the guiding community, so here’s a health thought for every mile…Lees Ferry to Waltenberg this time and on down to Diamond next issue. Enjoy and just do it! Exercise is good Make it fun Have a goal Everything about running holds true for walking, too Stretch before exercise Face traffic Don’t run on the canted side of the road Minimize hard surfaces; concrete is the worst Gradually increase speed and/or distance Wear a hat Use sunscreen Protect your feet from sunburn Use sunglasses Sun protection for your ears if you wear a baseball cap Eat breakfast Juices are good Eat slowly Avoid fad diets Fruits Use seat belts Use a designated driver Don’t drive too close to the car in front of you Practice safe sex Practice makes perfect Have mammograms Do breast self-exam or testicular self-exam…your choice Don’t smoke in bed Don’t smoke out of bed It’s ok to seek help or advice Be honest with anyone trying to help you Having a bad run in life?…call the Whale Foundation hot line 866-773-0773 Exercise is a good anti-depressant Run with a friend…two legged or four You’re never too old to exercise Cross training is good Rest days at least once a week are good Run or hike in new places Don’t wear ear-phones running alone If you go to New York, run in Central Park Upper body conditioning helps you run or hike more efficiently when tired When it concerns the brain or the body, use it or lose it Cultivate an optimistic approach Be open to non-traditional theories Be open to traditional theories Find a doctor or other practitioner who will listen to you Avoid road rage Avoid river rage Wear a life jacket on the water Don’t camp in streambeds or desert washes Don’t hike slot canyons in monsoon season Filter your water Tell someone your route and plans when hiking alone Watch out for rattlesnakes And scorpions Get a tetanus booster shot every ten years Have dental cleanings regularly Brush teeth after each meal Floss See your dentist if you grind your teeth	Whole grain foods are good Olive oil or canola oil is better for your arteries than butter Soy is a good source of protein Cranberries, oranges, apples and green leafy vegetables are good anti-oxidants One can of soda daily adds up to fifteen pounds in a year Support locally grown organic produce Read food labels Compost Get into shape slowly Run or hike in beautiful places Stretch after a workout, too Have at least two pairs of running shoes Have a stress test before a major change in exercise intensity if you’re over 45 or have a bad cardiovascular family history Walk, run or bike at least once to raise money for a good cause…such as Team in Training Be careful running downhill Make sure you have comfortable shoes Buy new shoes late in the day Don’t use running shoes over 500 miles Do back exercises daily Bend knees when lifting Lift close to your body Be especially careful rigging and de-rigging Don’t overdo it with machines at health clubs No “ballistic” stretching Kayakers can benefit from physical therapy advice on proper shoulder strengthening Don’t wrestle with Dan Any black mole or skin lesion needs to be checked Don’t try to run with a stress fracture If you have tendonitis or some other overuse injury, do less stretching—instead have deep massage above and below the affected areas Rest during or between long runs is beneficial Avoid high impact activities if you have back or neck problems There’s always a reason for an injury; learn from it Learn to recognize poison ivy or oak Practice using a throw bag Watch your feet on travertine Keep a clean kitchen Wash hands; you know when Use lotion or goop on your feet to protect them Know how to call for help—on and off the water Talk to old timers Listen to old timers Talk to kids Listen to kids Keep your passport current If you’re traveling abroad to work or play, check with the cdc or doctor or health department on malaria prevention, recommended vaccines or med’s to take Know what you’re allergic to and wear a bracelet if it’s a dangerous reaction If you’re asthmatic, know your med’s and have them available The same with diabetes The same with seizure disorders Get shots to prevent hepatitis Travel light Never stop learning Appreciate every day on the river Walt Taylor, M.D.