It’s winter where I live. Cold. Damp. Icy. Earlier this week, we got a dump of snow.

How much snow? Quite a bit. The picture below shows my backyard. The snow-covered object is a claw-foot tub that serves as a planter. It’s about three and a half feet high. There’s a lot of snow.

Luckily, the street has been cleared. It’s very tempting to stay inside but with clean pavement, sturdy boots, and little wind, a short and brisk walk is enough to get the cobwebs out. Besides, having a good stomp in the winter will also do wonders for your mental health. Check out this post and learn about the eagle going on a walk!

Fitness doesn’t have to be complicated, and it should be fun. Even shovelling works! Check out Christine’s post on shovelling as fitness here.

MarthaFitat55 lives and works out in St. John’s

January brings its own challenges. Besides being one long Monday, the month surrounds us with a constant stream of messages about self improvement. The biggest focus of the messaging is primarily focused on physical fitness and/or weight loss. 

Now I don’t make resolutions. I make promises to myself and they are always the same: Eat well, move lots, hug often, laugh myself silly, do good work, find the sunny spot, be the light. It works for me. The trick is to find what works for you

If you are just starting a fitness journey, yay. As John Bingham famously said, “The miracle isn’t that I finished. The miracle is that I had the courage to start.”  It can be daunting to walk in through the gym door, or to sign up for an Aqua fit class, but you did it! 

My advice if you are new to training or adding daily movement after a period of inactivity is keep it simple. Focus on small achievable goals. Maybe you start with one day a week, one walk instead of a drive, one new activity at a time. Maybe you dance at home for ten minutes after lunch, or you practice a single yoga pose. The key is to build a habit around fitness. 

My goal the first time I went to the gym to meet my trainer was to not fall over from exhaustion. My second goal was to keep going for the full ten sessions I paid for in advance. 

If you are a long time member of a gym, be kind to newbies in the gym. I remember seeing the side eyes some longtime gym members gave newbies. You were new too once upon a time. Patience, kindness and support are always welcome. 

What helped you the most when you started your fitness journey? What advice would you give someone just starting out? What would you like to hear? 

MarthaFitat55 intends to keep moving for as long as possible.

Twelve years ago this past month, I was on a trip with my family, and we had to run a great distance to get to our airplane gate. We did get there, but not before they closed the doors. It took me 45 minutes to recover from my run that felt like hundreds of kilometres but was probably closer to one and a half kilometres (the gates are very far apart in Frankfurt!).

As I sat there — red faced, sweaty, lungs exhausted by the effort — I made a resolution. I had, over the years, run 10-mile races, rowed in regattas, walked trails, swam lengths, played field and floor hockey, and lobbed balls of all sorts, with a decent amount of enjoyment. But back in 2013, I was out of shape, and I felt it.

It was past time to take my fitness seriously again. A good friend had been powerlifting for a while and was loving it. I found a trainer and began. My first visits to the gym were painful. There was so much I found difficult and awkward. The muscle aches the day after weren’t great either.

Somehow, I kept going. I signed up for ten-session blocks and did that for more than a year. I settled into a routine. I kept going back. Again and again.

Things got less awkward. I learned how to use the tools. I learned to listen to my body, to push it, and then push some more. If I skipped a session due to illness or holidays, I missed it. I never thought I would feel the absence of hard physical effort keenly, but I was there.

So 12 years on, what have I learned? It takes patience and persistence, along with a good bit of bloody-mindedness. It’s consistency, curiosity and commitment. I won’t break any world records because the only person I am competing against is me, but every day I move forward, I am more confident in my strength, more comfortable with my body’s ability to do the things I want and need it to do.

This month, I approached the midpoint of my 60s, almost a decade past my initial vow of Fitat55. I am looking forward to the next decade with excitement: what will I take on next in my continuing goal of functional fitness? I can’t wait to find out.

I don’t believe I am the only person who sees September as the beginning of a new year. I know that officially the new year starts January 1, but for me, September means a new start, plus new everything else — notebooks, pencils, crayons, etc, and as a kid, new shoes.

These days, the first fall month still signals a new beginning. While I am starting new projects on the work front, after a two-week stint volunteering at the Canada Summer Games, September also means I’m back at the gym regularly for training after summer holidays.

I’ve been missing the variety of activity I had built in over the years: the powerlifting was supplemented by trail walking, swimming and yoga. The pandemic shut down my walks, my swims and my yoga. Even after the pandemic abated, life kept intervening. The only thing left standing was my twice-weekly powerlifting sessions, and I’ve only missed those because of illness or vacations.

The great news is that the pool closest to me has re-opened after renovations. I’m also looking at the expansion of our local trail system near my house. I am hoping its new multi-use focus means it will be looked after in the winter allowing me to resume trail walking in earnest. I’m also keeping my fingers crossed that my favourite yoga teacher will offer classes again.

The result is I’m cleaning up my walking shoes, unpacking my swimsuit, and rolling out my yoga mat in anticipation. There’s no new gear to pat and delight in, unlike my early school years, but I’m excited nonethless.

What new things are you planning to undertake on the fitness fron this fall?

Last week a friend shared the following image in her feed:

The image has text that reads: Siri give me a metaphor for life. The picture shows a cyclist in front with others behind her. A man spreads his arms to stop her from moving forward. Additional text says “CNN: A breakaway female cyclist was forced to stop during a prestigious race in Belgium after she started to catch up with the men’s competition, which had started 10 minutes earlier. cnn.it/2ExuiEM.”

I was curious about the story and learned the race incident took place in 2019. The rider who had achieved a tremendous lead in catching up to the men finished 74th, saying it was hard to regain the momentum after being stopped for close to ten minutes. CNN said “Swiss cyclist Nicole Hanselmann described it as an “awkward moment:” 

“I attacked after 7km, and was alone in the break for around 30km… but then an awkward moment happened and I almost saw the back of the men’s peloton… May (be) the other women and me were too fast or the men to (sic) slow. After the neutralization, I was caught up again and finished the race on the 74th place.” She told Cycling News that “it was a bit sad for me because I was in a good mood, and when the bunch sees you stopping they just get a new motivation to catch you. We could just see the ambulances of the men’s race. I think we stopped for five or seven minutes and then it just kills your chances.”

Tellingly, CNN said “The racing event’s official Twitter account reported the “neutralization of our women race at railroad crossing in Sint-Denijs-Boekel… due to a very slow mens race.”

I wasn’t able to find out if start times had changed after the 2019 incident, but both races continue to take place on the same day and they also start and end in the same communities. However, the women’s race is shorter at 125 to 135 kms compared to the men’s race of about 200 kms. Still, the women’s race has eight climbs and six sections of the routes run over cobblestones.

If there was concern that the women riders would overtake the men and cause safety or ego issues, then organizers should run the races on separate days or allow for longer lead times between the women and the men.

It’s too bad the women’s race was interrupted and the lead cyclist lost her edge. Even though the story is six years old now, it serves as a good reminder that equality is not always respected and secured. A more recent report shows the Belgian race continues to face inequities in the prize purses offered to men (16000 Euros) and to women (930 Euros).

British cyclist Lizzy Banks who commented on the 2021 Belgian race results told the BBC: “When we are looking at the cost of cycling – the cost of TV rights, the cost of putting a race on – prize money is not a massive, massive, cost. If we’re talking about creating an equal environment in men’s and women’s cycling then yes you need the salaries and the infrastructure within the team, but [equal prize money] is a relatively small amount that makes a big impact. It just creates an environment where we say we value you as women and female riders and racers as much as we value the male riders and racers, and we think that your achievement is worth the same amount as the men’s achievement.”

If you are curious about the state of compensation in women and men’s sports, check out this research from Adelphi University — New York for some interesting data: Male vs Female Professional Sports Salary Comparison https://online.adelphi.edu/articles/male-female-sports-salary/.

A week from today, my latest adventure in fitness begins. No, I am not trying a new sport, although I have tried a few in my day. On August 8, the Canada Summer Games begin in St. John’s, Newfoundland and Labrador, and my stint as a CSG volunteer.

Forty-eight years ago, I volunteered at the Games as a ticket-taker. This time around, I am working behind the scenes as a media supervisor. While it may not be very sporty-minded, my volunteer role is still a chance to learn some new things. I am especially interested in seeing logistical management on a far greater scale than I have been involved with in the past, given that there are more than 5,000 volunteers across multiple sites and teams from 13 provinces and territories represented.

It’s also an opportunity to see young people bring their best selves to their chosen sport, whether as solo athletes or in team-based sports. Between the Winter and Summer Games, young athletes from sea to sea to sea can compete in 40 different sports. This year, women’s baseball makes its debut at the Summer Games, a fact which surprised me, considering how well women’s professional hockey, soccer and basketball have been doing in the last decade or more. I’m curious, as well, to see how the policy focus on and investment in diversity, equity and inclusion in sport are playing out.

I am looking forward to what promises to be an interesting two weeks, seeing both excellence in action and joy in movement.

When I first started gardening, I never thought about it as a feminist activity. I mean I just wanted a few pretty flowers, maybe some lettuce and herbs, and a couple of lilacs to offer fragrance on a summer day. In fact, my first garden consisted of two pots of cherry tomatoes plus two with mixed herbs.

But in digging a little deeper — pun intended — I found that tending to a garden, either large or small, could be a quiet (or not-so-quiet) act of empowerment. It’s good for the body, great for the mind, and, in many ways, deeply connected to women’s strength, independence, and care for their families and communities.

For generations, women have grown food to feed their families — from backyard vegetable patches to window boxes full of herbs. During the World Wars, Victory Gardens were often cared for by women, helping stretch rations and boost morale.

In fact, gardening has long been a way for women to take control — whether it’s about putting fresh produce on the table, preserving family traditions, or creating a space to relax and recharge. In a world where women’s work is often undervalued or invisible, gardening is a way to proudly say: this space, this food, this beauty — I made this.

Gardening as a path to physical and mental health

Gardening might not come with a spin class playlist, but it is without doubt a full-body workout. You’re digging, squatting, lifting, pulling — all the kinds of movements that build strength, flexibility, and endurance. And because it’s done outdoors, you’re soaking up fresh air, vitamin D, and all the feel-good benefits of being in nature.

This great article by Harvard Health offers up some concrete evidence of the benefits available to you from gardening, no matter how big or small: while weeding or mowing offers the greatest impact, even picking vegetables or composting will add positively to your activity minutes.

Gardening is also (mostly) gentle and forgiving. You can go at your own pace, in your own way. It’s a fantastic way to stay active without needing fancy equipment or a gym membership. Plus, you get tomatoes at the end! And you can exorcise your demons by attacking weeds!

There’s something incredibly satisfying about watching something grow — especially when you’ve nurtured it from a tiny seed. Gardening has been shown to reduce stress, improve sleep, and boost mood. For women who often juggle multiple roles — caregiver, worker, partner, friend — time spent in the garden can be a powerful act of self-care.

Gardening also brings people together. Seed swaps, plant sales, or even a quick chat over the virtual and literal fence about favourite garden tips can build connection and community — something we all need a bit more of these days.

Gardening is more than weeding or planting. I have come to realize that time in the garden is making a statement. My health matters, my work has value, and my voice — just like the garden — deserves space to grow. Feminism can be bold and loud, just like my peonies, and it can also be quiet, patient, persistent, and rooted in care.

MarthaFitat55 lives, works and gardens in eastern Newfoundland, on the edge of the North Atlantic.

I love my fitness tracker. It’s dying though and I am going back and forth between getting a new one or going without. It’s not fancy — it keeps tracks of steps, it sends me happy high fives when I lots of steps in an hour, and it goes cracked when I reach or exceed my goal. I get actually get fireworks when I check the app and see I have exceeded 10k in steps.

These past couple of weeks have been more active than usual, mostly because I started actively cleaning my house after acquiring a bunch of furniture and mementoes from two households over the last two years. Stairs really help I have discovered. Also adding to the step count were multiple trips where I packed and shifted boxes from house to car and from car to donation centres.

It’s also finally summer here where I live and the weather is more than conducive for walks as well as weeding and planning new garden beds.

I learned a couple of things from my tracker — I work in bursts and I prefer to be standing up rather than sitting down. Why does this matter? My day job often finds me sitting at a desk. The exceptions are when I teach or when I facilitate groups. I have tried standing desks and they don’t work for me, likely because I am standing in the same place vs sitting in the same place.

My next experiment in intentional movement is applying the lessons I learned with the Pomodoro technique — where you work for 20 minutes, then take a five-minute break — to see how I can do my work and get some activity. Rather than check my email or grab a cup of tea in that five-minute break, I’m going to add some stretches, some stair climbing, or weeding in those five minutes. A friend has recommended I pick a 20-minute segment where I deal with emails as part of my work schedule, and the key words there are “deal with” instead of just skimming them in that five-minute window.

What types of hacks are you trying to get more movement in your day? Let us know in the comments.

MarthaFitat55 lives and works in St. John’s. In the past, she has rowed, yoga’d, swum, and run. These days, she likes to spend her gym time picking up heavy things and putting them down again.

Last December, I shared with FIFI readers how I am one of 51,000 Canadians contributing to science and knowledge by participating in the Canadian Longitudinal Study on Aging. In addition to the information I found about calcium depletion in bone mass, I also found some interesting data on hearing loss, depression, heart disease and dementia.

Last week CBC news reported on more promising results relating to reducing the risk of dementia as well as stroke and depression. One of the researchers interviewed by the CBC, Lindsay Wallace, highlighted the most influential factors that affect dementia, stroke and depression: “Physical activity is gonna lower your cholesterol, lower your blood sugar, lower your blood pressure. It affects all these different pathways that lead to age-related disease.” An assistant professor at Dalhousie University who studies dementia and frailty, Wallace was also a co-author in another study that identified 26 population health interventions. Along with individual action, she said, “there has to be a structural and societal change that mirrors that.”

Let’s take a look at what the study found. To start, here are four factors that will help reduce your risk for dementia, stroke, and depression (emphasis added to highlight fitness-related factors): 

• Challenging your brain by reading or doing puzzles
• Engaging in moderate or high levels of physical activity
• Ensuring your life has purpose 
• Reducing or eliminating alcohol (drinking less than one drink a day is way better than downing one to three)

The meta analysis also identified 11 factors that would increase your risk for those issues:

• High blood pressure
• Kidney disease 
• Smoking
• High blood sugar
• Poor or disrupted sleep
• High body mass index
• Hearing loss
• Depressive symptoms
• General stress or stressful life events
• Pain
• High cholesterol

Of the 11 factors listed above, six can be directly mitigated by regular exercise. Ideally, you want to integrate regular activity every day. This doesn’t mean you have to train for a marathon seven days a week, but if you move your body intentionally three to five days a week — walking, swimming, running, dancing, weight lifting, etc — you can improve your sleep, elevate your mood, and reduce the impact of stress on your body. Movement will also help keep your blood flowing (blood pressure, cholesterol, and overall cardiac health) and help your body process food more efficiently.

What I found most interesting were these two factors, which can have either protective or detrimental impacts: 

“Diet: a diet high in vegetables, fruit, nuts, fish and dairy decreased your risks of developing a brain-related condition, but a diet high in red meat, sugary beverages, candy and excess salt increased the risk. 

Social engagement: a large social network was found to be good for the brain, while loneliness or isolation was bad for it.”

From a fitness point of view, a nutritious diet helps fuel our bodies and our brains so we can do the things we want to do while a strong social network keeps us connected. We can work out with friends, walk our dogs with neighbours, or just sit and enjoy the view with our loved ones.

What stood out for me was that most of these factors are manageable with a measure of agency, or control, or decision-making with respect to our health. We may not be able to eliminate the genetic cards we are dealt, but we can make better choices with respect to reasonable interventions. However, many people live with food insecurity, live in unsafe, inadequate housing, or prioritize heat and light bills over other costs. Their ability to mitigate those critical factors is limited. That is why we need to make sure our health and social infrastructures are properly financed and maintained.

In public health, we talk a lot about the determinants of health—the range of personal, social, economic, and environmental factors that influence individual and population health outcomes. These include things like income, education, housing, employment, access to healthcare, social supports, and environmental exposures. While personal behaviours like exercise and diet matter, they do not exist in a vacuum.

For example, someone living in a walkable neighbourhood with access to green spaces is more likely to engage in regular physical activity than someone living in an area with poor infrastructure and safety concerns. Likewise, it’s easier to eat a healthy diet when nutritious food is affordable and available in your community. This is why addressing the root causes of poor health must go beyond individual lifestyle choices and take into account the structural conditions in which people live.

This research reinforces something we already know but often overlook: health is not just about biology or personal responsibility. It is also deeply shaped by the world around us. If we want to help more people age well and reduce their risk for conditions like dementia, stroke, and depression, we need to build environments that support healthy living for everyone. That means investing in housing, transit, food systems, community centres, and preventive care—alongside promoting movement, mental engagement, and connection. Just saying eat better, work out more, and have lots of friends isn’t enough.

If the pandemic taught us anything is that there are many people around the world who experience anxiety. Some of it is environmental, some of it is physical (hello menopause!), and some of it is work-related. We can get caught up in an anxiety spiral, and let our days be consumed by worry relating to conversations, discoveries, relationships, and so on.

Worry windows offer a measure of control by scheduling a set chunk of time daily to focus solely on worrying. That way, we can park our concerns in that timeslot rather than get on the hamster wheel when we exercise, when we are dropping off to sleep, when we are sitting in a meeting, or commuting to work.

Self Magazine published an article describing one person’s adoption of the technique. In the article, they quote a therapist who says: “A worry window gives your anxious thoughts a seat at the table, but not the whole house, so you can acknowledge them without letting them take over your entire day.”

I am the kind of person who likes to schedule my week. I mark out my training sessions in my calendar, I set aside time to keep on top of my paperwork for my consultancy, and I meal plan to avoid food waste and frequent takeout suppers. There’s a whole bunch of other stuff I schedule and it takes the pressure off in trying to remember payments, health care appointments, social gatherings, maintenance checks, pick ups, etc.

So you can see why the idea of scheduling a targetted time to actually focus on whatever is bothering me instead of it drifting in at the worst moments is appealing. It’s like the organizational approach of a brain dump — where you note all the things you have to do and then you weight them by priority. Instead, I schedule a window, set the timer, dump all the worries, and then deal with them.

A worry window allows you to hold space for the issue that’s stressing you. You can focus on it exclusively without interruption. It also gives you the opportunity to deal with it. I like the concept of boundaries — “I don’t have to think about that now” — and I like the idea of containment — “I will think about this for 15 minutes and then have a cup of tea.”

Acknowledging the things that cause us low-grade anxiety is important, and heaven knows, these days there’s a lot to worry about. Setting a worry window is like clearing the snow off your car after a snowstorm. If you need to get to your destination, you need to see where you are going, and a windshield of snow and ice won’t let that happen safely.

I often ask my workshop or meeting participants to take a moment before we start to clear their windshield of the things that could hinder their seeing clearly in the meeting. Maybe they had a stressful conversation with their partner about the division of labour, or their offspring refused to put on what once used to be their favourite shirt, or they ran out of milk for their coffee … and these worries cloud their intention for the day.

Opening the worry window daily for a 15-minute block allows me to acknowledge the things that make me anxious, find a solution (but not always, as sometimes just naming the lurking thing is all that is needed), wipe that metaphorical windshield clean, and go on to deal with the things that matter.

What about you? Would you see worry windows as a helpful strategy? Let us know in the comments.