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
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