Tiptoe through the tulips with Miss Vicki….#46 of our weekly Healthy Lifestyle Challenge
Welcome to our healthy lifestyle challenge lead by our program dietitian Vicki Bovee and her husband, Bill. Because we can always do better to live a healthier lifestyle Vicki and Bill decided to work on a weekly challenge together to provide support and accountability for each other and hopefully inspire you to make healthy changes. Follow along with them as they tackle a variety of challenges to eat better, eat more mindfully, and improve physical health and emotional well-being. Vicki and Bill invite you to participate and accept the challenges to improve your lifestyle too. Some of them may be difficult and please feel free to modify the challenges to accommodate your dietary needs and physical abilities.
Challenge #46 Tiptoe through the tulips with Miss Vicki
I’m not tiptoeing through the tulips with that whacko Tiny Tim. (You’ll have to be of a certain age to remember him.) I’m tiptoeing up and down our hallway. Our hallway has turned out to be the best “piece” of exercise equipment we have in our house, and we have a bunch of equipment. We don’t have any cardio-type equipment but, thanks to Bill, we have stability balls, foam rollers, hand weights, resistance bands, balance equipment, and everything else he bought to help with pain management.
So we’ve walked up and down our hall sideways (#3), backwards (#26), and heel to toe (#38). All of these have helped strengthen our leg muscles by using them differently than the usual walking forward. They all have helped with balance and flexibility. But tiptoe walking, walking on the balls of your feet with your heel off the floor, really focuses on your calf muscles leading to better ankle stability. It also improves balance, agility, and coordination which reduce your chances of falling.
If you feel wobbly walking on your toes, just stand in one place and lift and lower your heels. If you are walking, practice good posture by keeping your back straight, your shoulders down, and chin up with your eyes looking straight forward. And because you are really isolating the calf muscles, be sure to stretch them out to prevent soreness. For calf stretching exercises click here.
• I don’t wear high heels so my calves don’t’ get too tight and they don’t get a targeted workout either.
• This was the most difficult of the hallway walking for me. Tiptoe walking didn’t slow my speed down the hallway. My problem was the shoes I was wearing. I seldom walk barefoot in the house because it aggravates my arthritis and then my back and hips hurt. I wear Crocs at home and they work great for me but they don’t work well for tiptoe walking. I could do the challenge when I had on my work shoes or athletic shoes.
• I can’t claim success with this challenge. I could physically do it, but I didn’t always do it because of the shoe-thing. That sometimes-thing didn’t work for me because I didn’t tiptoe enough to make it register in my brain.
• This challenge was very difficult for me to do as I have a very weak left ankle and the arch has almost completely collapsed. For me to walk on my tiptoes is not worth the pain it causes. I will stick to walking sideways, backwards and heel to toe.
Tiptoe walking, sideways walking, heel to toe walking, or backwards walking are all simple exercises you can do in your home to help strengthen leg muscles and improve balance and flexibility. And who of us reading this doesn’t need some help in those areas?
Next week we are DASHing our diet. This diet consistently ranks as the best overall diet by U.S. News & World Report and for good reason.
Vicki Bovee, MS, RDN, LD
Want to catch up on what you’ve missed?
The road to success is always under construction. https://www.westernsurgical.com/bariatric-surgery/wbi-weekly-lifestyle-challenge/
Challenge #1 Eat everything sitting down. https://www.westernsurgical.com/bariatric-surgery/wbi-weekly-lifestyle-challenge-week-one/
Challenge #2 Eliminate cheese as an ingredient. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-two/
Challenge #3 Walk sideways in your home. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-three/
Challenge #4 Include a fresh herb in your daily meal plan. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-four/
Challenge #5 If there is food in your mouth there should be nothing in your hand. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-weekly-challenge-week-five/
Challenge #6 Eat the MyPlate recommendations for fruits and vegetables. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-6/
Challenge #7 Stand (and walk if possible) while talking on the phone. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-7/
Challenge # 8 Don’t eat out of the package. Put your food on a plate or in a bowl. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-8/
Challenge # 9 Keep a food record. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-nine/
Challenge # 10 Power down while eating. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-10/
Challenge # 11 Eating to reduce inflammation. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-11/
Challenge # 12 Eating to help our environment. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-12/
Challenge # 13 Switch it up. https://www.westernbariatricinstitute.com/?p=2576
Challenge # 14 The road to success is still under construction. https://www.westernbariatricinstitute.comp=2583
Challenge # 15 Little bites. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-15/
Challenge # 16 Drink your water. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-16/
Challenge # 17 Count your chews. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-16/
Challenge # 18 The 100 Bite Diet. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-18/
Challenge # 19 Start your day right. https://www.westernsurgical.com/bariatric-surgery/wbi-healthy-lifestyle-challenge-week-19/
Challenge # 20 Holiday moves. https://www.westernsurgical.com/bariatric-surgery/wbi-health-lifestyle-challenge-week-20/
Challenge # 21 Limit TV time. https://www.westernsurgical.com/bariatric-surgery/limit-tv-time-wbi-healthy-lifestyle-challenge-week-21/
Challenge # 22 The Paleo Diet: Eat Like a Caveman. https://www.westernsurgical.com/bariatric-surgery/eat-like-a-caveman-wbi-weekly-healthy-lifestyle-challenge-week-22/
Challenge # 23 Sweet dreams. https://www.westernsurgical.com/bariatric-surgery/sweet-dreams-wbi-healthy-lifestyle-challenge-week-23/
Challenge # 24 What color is your plate? https://www.westernsurgical.com/bariatric-surgery/what-color-is-your-plate-wbi-healthy-lifestyle-challenge-week-24/
Challenge # 25 Six month reflections https://www.westernsurgical.com/bariatric-surgery/six-month-reflection-wbi-healthy-lifestyle-challenge-week-25/
Challenge # 26 Retro-walking. https://www.westernsurgical.com/bariatric-surgery/retro-walking-challenge-26-of-our-healthy-lifestyle-challenge/
Challenge # 27 Gimme a high fiber https://www.westernbariatricinstitute.com/?p=2861
Challenge # 28 The Half Plate Rule https://www.westernsurgical.com/bariatric-surgery/the-half-plate-rule-challenge-28-of-our-weekly-healthy-lifestyle-challenge/
Challenge #29 Feel Good Week https://www.westernsurgical.com/bariatric-surgery/feel-good-week-challenge-29-of-our-weekly-healthy-lifestye-challenge/
Challenge #30 Try one new healthy food a day https://www.westernsurgical.com/bariatric-surgery/try-one-new-healthy-food-a-day-challenge-30-of-our-weekly-healthy-lifestyle-challenge/
Challenge #31 It’s a stretch https://www.westernsurgical.com/bariatric-surgery/its-a-stretch-challenge-31-of-our-weekly-healthy-lifestyle-challenge/
Challenge #32 TLC for heart health https://www.westernbariatricinstitute.com/?p=2933
Challenge #33 The sounds of silence https://www.westernsurgical.com/bariatric-surgery/the-sounds-of-silence-challenge-33-of-our-weekly-healthy-lifestyle-challenges/
Challenge #34 10,000 steps a day https://www.westernsurgical.com/bariatric-surgery/10000-steps-a-day-challenge-34-of-our-weekly-healthy-lifestyle-challenge/
Challenge #35 35/350 https://www.westernsurgical.com/bariatric-surgery/35350-35-of-our-weekly-healthy-lifestyle-challenge/
Challenge #36 Have a super week https://www.westernsurgical.com/bariatric-surgery/have-a-super-week-36-of-our-weekly-healthy-lifestyle-challenge/
Challenge #37 Stress busters https://www.westernsurgical.com/bariatric-surgery/stress-busters-37-of-our-weekly-healthy-lifestyle-challenge/
Challenge #38 Walking the tightrope https://www.westernsurgical.com/bariatric-surgery/walking-the-tightrope-38-of-our-weekly-healthy-lifestyle-challenge/
Challenge #39 The 7PM cut off https://www.westernsurgical.com/bariatric-surgery/the-7pm-cut-off-39-of-our-weekly-healthy-lifestyle-challenge/
Challenge #40 Primary eating https://www.westernsurgical.com/bariatric-surgery/primary-eating-40-of-our-weekly-healthy-lifestyle-challenge/
Challenge #41 We’re gluten free https://www.westernsurgical.com/bariatric-surgery/tiptoe-through-the-tulips-with-miss-vicki-46-of-our-weekly-healthy-lifestyle-challenge/
Challenge #42 Do what you gotta do https://www.westernbariatricinstitute.com/?p=3133
Challenge #43 Fighting sitting disease https://www.westernbariatricinstitute.com/?p=3146
Challenge #44 Slowing down mealtime https://www.westernbariatricinstitute.com/?p=3160
Challenge #45 Practice makes better https://www.westernbariatricinstitute.com/?p=3170
Vicki Bovee is the Registered Dietitian for Western Bariatric Institute and leads the non-surgical weight loss program, “Health and Lifestyle Program.” Contact Vicki