9/29/14

Week 4: Camp III - Mt. Everest Challenge


The information below is from the Thrive Idaho website. I am participating in the Mt. Everest Challenge to walk 250,000 total steps over five weeks.

Elevation: 24,501 feet – Camp 3 is perched on a ledge carved into the ice halfway up the Lohtse Face.
                                       

Everest Fact: The wind can blow more than 200 miles per hour on Mt. Everest and temperatures can reach 80 degrees Fahrenheit.


Health Fact: According to the 2010 Stress in America report, most people live with either moderate or high levels of stress. The major barriers reported in managing stress are lack of time, motivation, willpower, and energy.


Reduce Stress with Healthy Living: When stress is chronic; it can promote disease and negatively affect your health.


Build resilience to stress. Being resilient means you’re able to bounce back from difficult situations or problems. Reinterpret stressful situations to change your perception.

Be optimistic. Positive emotions contribute to healthier responses to stress.

Journal your thoughts and feelings. Writing it down can help alleviate pent-up feelings or anxieties that are causing stress.

Laughter and humor can make life richer and healthier. Laughter increases creativity, reduces pain, and speeds healing.

Discover and make time for hobbies and activities you enjoy. Create a healthy work life balance. You will be better equipped to handle stressful situations in the future.


Exercise is the simplest and most effective way to reduce stress and depression. Being active provides a natural release for the body during its fight or flight state of arousal. Physical activity gives you an emotional boost.

Relaxing your mind and body can help ease stress. Relaxation can also relieve anxiety, depression, and sleep problems. Try the following techniques to help you relax:

• Yoga incorporates breathing, meditation, and exercises to stretch and relax the body.

• Deep breathing is a great way to lower stress. Breathing deeply and slowly sends a message to your brain to calm down and relax. The brain then sends this message to your body.
• Progressive muscular relaxation involves tensing and relaxing each muscle group to reduce anxiety and muscle tension. Remember to breathe deeply. This method may also help with falling asleep.


I felt as though I was pretty low key on the activity front last week. We are headed out of town for week five but I hope to keep my steps up. This won't be our usual vacations with lots of walking. This is our annual trip to visit my in-laws so there is a lot of sitting and visiting. Since I was able to get ahead on steps over these last four weeks I have no doubt I'll meet my 250,000 challenge. I'm still going to do my best to get in some activity this week.

Monday: 6,167 steps and 2.68 miles

Tuesday: 4,461 steps and 1.93 miles

Wednesday: 7,269 steps and 3.56 miles

Thursday: 9,500 steps and 4.74 miles

Friday: 10,092 steps and 4.7 miles

Saturday: 8,341 steps and 3.6 miles

Sunday: 8,793 steps and 3.79 miles


Weekly Four Total: 54,623 steps and 25 miles

Mt. Everest Challenge Total: 245,327 of 250,000 steps


No comments: