Things to Remember

by Dr. Walt Taylor

  • 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 current malaria prevention, recommended vaccines or meds to take.
  • Know what you’re allergic to and wear a bracelet if it’s a dangerous reaction.
  • If you’re asthmatic, know your meds 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.
  • Exercise gives you more energy.
  • Exercise helps you sleep better.
  • Run or hike different routes.
  • Don’t run through pain from injury.
  • Obesity prematurely ages your weight-bearing joints.
  • Increased physical activity helps in many ways; blood pressure, weight, heart, bones, blood sugar and risk of falls.
  • Drink lots of water.
  • Be your own dietician.
  • Don’t drive after drinking.
  • Extra calcium and vitamin D for women over forty.
  • Yogurt.
  • Be careful of tequila.
  • Saturated fats from butter, margarine, fatty meats, high fat dairy products and fast foods are not beneficial.
  • Omega 3 fats from salmon, mackerel, tuna, canola and flaxseed are beneficial.
  • Too much alcohol increases the risk of breast cancer and osteoporosis as well as liver disease.
  • Don’t chew tobacco.
  • Avoid anabolic steroids.
  • Be wary of creatine supplements.
  • Use antibiotics wisely.
  • Eye exams periodically after age fifty.
  • Ask your doctor about daily low dose Aspirin over age fifty.
  • Have your blood pressure checked if you’re 35 or older or have a family history of it.
  • Have a pelvic exam and Pap smear periodically.
  • Bone density test after menopause.
  • Have blood lipids checked by age 35.
  • Have a prostrate specific antigen blood test at age fifty and after.
  • If you take Ibuprofen or other anti-inflammatory drugs in large doses over a long period have a blood test to monitor your liver and kidney functions.
  • Have someone to share feelings with.
  • Don’t obsess over things you can’t change.
  • If you feel isolated, depressed or unable to cope, tell someone.
  • Remember Whale Foundation’s help line: toll free 866-773-0773.
  • If you’re stopping an anti-depressant such as Prozac or the like, taper down over two weeks or more.
  • Avoid bar fights.
  • Stay out of jail.
  • If you’re in jail, get a corner bunk.
  • Learn cpr and other levels of emergency medical care.
  • Wear layers when it is cold.
  • Be careful on ice.
  • Don’t shovel heavy snow in cold weather.
  • Be leery of motel jacuzzis.
  • Avoid cat litter exposure if pregnant.
  • Avoid deodorant vaginal sprays.
  • Cut toenails straight across.
  • Cut toenails before long downhill hike or run.
  • Don’t go in a sauna if dehydrated after strenuous exercise.
  • Don’t use decongestants or drying agents for sinus infections in our dry climate.
  • Blow your nose in the shower to clear your sinuses.
  • Sleep is good.
  • Try to make your sleep schedule consistent.
  • Use bedroom only for sleep and sex.
  • Ski under control—sort of.
  • Don’t set bindings too tight.
  • Don’t take golf too seriously.
  • Avoid exposed open areas during a lightning storm.
  • If you can’t, hike with someone taller than you.
  • Get in a low hollow place during lightning.
  • Avoid real heavy weight lifting.
  • Lighter repetitive lifting is better.
  • Don’t do sit-ups with legs out straight.
  • Never sit more than two hours-in car, plane or raft.
  • Wear ear protection when shooting.
  • Be careful with real loud noise.
  • Country music is good.
  • Make sure your ergonomic set-up is good at your computer.
  • Don’t pass over a solid yellow line.
  • Don’t dive into unknown water.
  • Be cautious around dogs you don’t know.
  • Don’t put your body in the middle of a dogfight.
  • Don’t run or hike in the woods during hunting season.
  • Oil in the ear canal if a live bug is driving you crazy.
  • Watch for black widow spiders in woodpiles or basements.
  • Read the fine print and learn how to utilize your health insurance.
  • Have the courage-and determination-to change.
  • You’re never too old to change habits or try to be healthier.
  • Seek diverse friendships.
  • Gut feelings are usually worth listening to.
  • Make sure the cure isn’t worse than the disease.
  • “Do unto others as you’d have done unto you”.
  • Pick your battles.
  • Listen to your body.
  • Accomplish something every day.
  • Exercise for your needs.
  • Remember rest, ice, compression and elevation for acute sprains or strains.
  • Leg cramps when hiking or running can result from lack of conditioning, dehydration or electrolyte problems.
  • Ice sore joints after exercise.
  • Use arch supports or shoes with a good arch if you have foot pain,
  • Wiggle feet up and down on arising to stretch Achilles’ tendons.
  • Walking is excellent-especially at a brisk pace.
  • Exercise with a good friend-human or canine.
  • Exercise at least thirty minutes at least four times a week.
  • Good posture habits.
  • Yoga.
  • Massage.
  • Glucosamine/chondroitin can help degenerative arthritis.
  • Don’t rely on water alone in extreme heat; electrolytes help.
  • Don’t forget the ultraviolet exposure to your eyes and skin on water or snow.
  • Apply sunscreen twenty minutes before exposure.
  • Keep an eye on your skin for changes.
  • Moderate aerobic exercise can lower blood pressure and elevate hdl (good) cholesterol levels.
  • Minimize greasy foods.
  • If you’re a vegetarian, be a conscientious one—make sure you’re getting enough protein, iron, vitamin sources, etc.
  • Wash fresh fruits and vegetables.
  • Use vegetable oils for cooking.
  • Cook with a pal.
  • Visualize positive outcomes.
  • Do good deeds when you can; you’ll benefit from it.
  • Share feelings, that means you, guys.
  • Moderation in all things—except moderation.
  • Healthy is more fun than unhealthy!