Rockaway Walks Fitness Column
What are your action plan and problem solving techniques? As in self defense you need to develop ways to bounce back to a fitness level that allows you to be resilient and have balance (harmony) within your activities of daily living. Understanding both methods of having an action plan and problem solving techniques will help you stay focused, open minded, and able to reverse and slow down anxieties associated with pain symptoms of arthritis. Take control of your mental, physical and social well being. Best practices for action plan and problem solving techniques will allow you to bounce back from setbacks.
Setbacks come in so many forms that you need to stay ready (don’t procrastinate with the things you can do today!). Self talk “yes I can” (practice) will allow you to make adjustments in any situation. Problem solving allows you to synthesis and evaluate (compare, contrast and visualize) events in your life. If you have been following the last 10 issues of Rockaway Walks Fitness Column then you are well on your way to staying rejuvenated relating to the many forms of arthritis (reread as needed and share with your support team to help reflect on what you can do now). Remember it is about what you do (promote differential learning in your plan) and not what you’re told.
Having your action plan will allow you to demonstrate your commitment, following through with your options. Most options are choices that are most appropriate to giving relief without increasing further damage to your bones, joints and overall well being. Your actions should be focused on prevention (listen to your body: Do what you can do). One of the things you can do is keep a notebook, calendar or graphic organizer (mark routines and trends). This will keep you on task (stay creative and flexible) and away from distractions. Exercise is one effective way to break this cycle of pain at various points (also swimming, muscle relaxation, guided imagery, self talk, visualization, prayer or meditation). This makes it easy when asking for help (identify warning signs).
Seven good problem solving steps are: (1) Identify the problem (this is easy to overlook because it can be something significant). Like dehydration, from lack of water (increased water intake promotes movement), nutrition (increase value of food intake not quantity), or medication (reactions), caffeine and pharmacological agents that will cause damage if not regulated). (2) List your ideas to solve problems (increase fitness by taking walks, take short naps, call doctor or pharmacist to ask if medication causes fatigue or look up information on depression to see if the fatigue is caused by dehydration or medication). (3) Select one method to try (take a 30 minute walk to become more fit, and help you determine if you’re depressed). If depression is causing fatigue then you will feel less fatigued after your walk especially if you increase your water intake and remove caffeine in your diet. (4) Assess result (reflect on: What you know; want to know; what is learned; and allow 4 – 12 weeks to adapt when trying something new. (5) Substitute another idea (if one method doesn’t work then revisit step three.) (6) Utilize other resources (don’t know where to start and your ideas are exhausted then ask your support team for ideas and generate another list; revisit step two.) (7) Accept that the problem may not be solved now (revisit at another time or it may involve small but significant steps to see results; “be patient”). So what’s your action plan and problem solving technique?
Learn how to work out smarter! I will be Instructing at York College Continuing Education Spring 2010 “Walking Class - Introduction to Walk Zone 1 Mile Synchronize Walking Protocol” April 10 – June 19, 8:30-9:30 a.m., Saturdays (must preregister). Also, I am presently presenting Arthritis Yoga Workshop at Young Israel of Wavecrest and Bayswater Senior League (2716 Healy Avenue), every Tuesday at 11 a.m. This is being co-sponsored by Healthy Lifestyle Changes, Inc. For questions or concerns, e-mail me at firstname.lastname@example.org