Mindfulness is the practice of non-judgmental awareness of the present moment. Mindfulness often gets a bad rap because so many of us find it hard to quiet and still our minds to engage in things like meditation, one of the most well known forms of mindfulness practice. That’s why I love mindful movement. We don’t have to shut our minds off, instead we find a way to keep them busy tuning into our senses, our bodies, and our surroundings in the present moment. Mindful movement is all about the awareness of our bodies as we move them and tuning into our body’s signals as they show up. It is about getting out of our heads and back into our bodies.
“Most of us find that we sleep-walk through life, and become immune to life’s riches” – Professor Mark Williams, the director of mindfulness at the School of Psychology at Oxford University
To me this quote, when applied to mindful movement, means we have lost the practice of tuning into our bodies and miss out on the important things our bodies are trying to teach us about what they need. We can ignore pain signals, tiredness, weakness, hunger, thirst, and so much more in our busy lives. It is time we become more mindful with our bodies and tune in when they are trying to tell us something. If it hurts to move something, stop moving it and give that area some TLC (I always remember what I learned in first aid, RICE-Rest, Ice, Compression, Elevation). If an area is tight or stiff, spend some time doing gentle stretching or yoga (I also love my heating pad). Start to pause and become aware of your body’s signals when it is sending you a message. Then take the time to meet whatever needs those signals are communicating. We have to take care of the vessel that carries our beautiful souls around this great planet!
Mindful movement also means we are doing movement practices where we engage our senses. Taking walks where we stop and smell the flowers, feel the bark of the trees under our fingertips, and listen to the birds sing. Or maybe go to the beach and feel the sand in between our toes, listen to the waves, and feel the sun or breeze on our face. We can also incorporate mindfulness into our exercise. Making sure you are engaging your core or other muscles as you walk or work out. Listening to music or a podcast while exercising. Taking time to tune in to how your body feels as it moves. What muscles are firing? How does it feel when you do certain movements? What can you see, hear, smell, feel or taste while you are doing movement?
Mindfulness is a fun way to get kids involved in movement as well. Having them tell us what they can hear, see, smell, feel, or taste while out on a walk or engaging in playful movement. Maybe have a scavenger hunt on your next family walk or see who can spot the most things that are a certain color or find something that feels rough or slimy. You could have them move different parts of their bodies and describe how it feels. Anything that engages the body and tunes the mind into how the body feels in the present moment or what sensory experiences are happening in the moment is mindful movement.
Here in Tillamook we have so many great places to engage in movement in a mindful way. Whether it is out on one of our trails, at one of our beaches, or in the pools, classes, or gyms at the YMCA. I am a fan of the warm water therapy pool myself and taking trips to the beach to get my toes in the sand and listen to the waves.
Mindful movement also helps us get out of our heads when our heads are in a funk. Maybe stress is weighing heavy and you feel your shoulders getting tense and pulling up closer and closer to your ears? Get out and get moving while also bringing in some mindfulness and feel that stress melt away and those shoulders start to relax. Anxiety creeping in? Take a deep breath and get up and move that body. It can be as simple as walking to get a glass of water and paying attention to your steps, doing some stretches, or putting on your favorite song and dancing it out. The possibilities for mindful movement are endless and so are the benefits! Let’s get moving!
AUTHOR: Amanda Ferrat, Founder of Value Yourself Counseling LLC and Certified Advanced EFT Practitioner & Wellness Counselor
Learning to ride a bike is an essential skill that we often take for granted. It serves as a rite of passage for many children, marking a transition from being dependent on others to having autonomy and independence. Bike riding is also a fun and beneficial activity that can improve physical and mental health, develop skills, promote socialization, and support the environment.
Physical health: One of the most significant advantages of learning to ride a bike is the opportunity to exercise and promote health benefits. It improves aerobics fitness by strengthening the heart, lungs, and muscles; while also helping to develop important skills such as balance, coordination, and spatial awareness. Exercise from biking regularly can also help prevent obesity and related health issues, such as diabetes and high blood pressure.
Mental health & skills development: Riding a bike can reduce stress, anxiety, and depression and boost self-confidence. It is an accomplishment that requires persistence, practice, and patience. The sense of achievement that comes from mastering a new skill can carry over into other areas of life by helping to build self-esteem, resilience, and a can-do attitude.
Promote socialization: Biking can also be a great social activity that connects families and encourages bonding and quality time. It also provides an opportunity to interact with peers and foster and develop friendships.
Environmental and economic benefits: Another advantage of learning to ride a bike is its practical benefits. Bikes are an eco-friendly mode of transportation that promotes sustainability and reduced pollution. They can be used to commute to work or school, run errands, and explore new places. Biking can also save money on gas and parking fees and be faster than driving in congested areas.
Tillamook County Wellness Bike Rodeo
The benefits of biking extend far beyond childhood, and it is a skill that should be encouraged and cultivated throughout one’s life. That is why Tillamook County Wellness has joined the all kids bike movement and is hosting a free bike rodeo event at the Tillamook YMCA during Healthy Kids Day on April 29th from 10am-noon. A bike rodeo is an event that teaches children bike safety and provides a fun and interactive experience to practice bike handling skills. Activities include bike inspections, helmet fittings, obstacle courses, safety demonstrations, and prize drawings for participating. This event can help increase confidence and comfort when riding a bike, reducing the risk of bike-related injuries and accidents. It is geared towards children K-8th grade, and bicycles will be available or can be brought from home. There will also be a bike tune-up booth for families to bring bikes that need minor fixes such as brake alignment or a new chain.
Tillamook County Wellness is partnering with WashCo Bikes to lead the bike rodeo and also provide free refurbished bicycles to children and adults in need through the Adopt-a-Bike program. There are no specific eligibility requirements or age restrictions; however, this program is intended to provide a free bicycle to those who may not be able to acquire one otherwise. To apply for a bike, an Adopt-a-Bike application (see spanish application here) must be completed before Thursday, April 27th, 2023. WashCo Bike’s goal is to donate 5,000 bikes to kids and families in 2023 and is also currently accepting bicycle and money donations to continue to support this effort. If you feel inspired to help, go to their website and scroll down to Donate Now.
Efforts to improve biking trails and outdoor physical activity
Some great efforts are underway in the region to expand biking access to the Tillamook County community. The coastal segment of the Salmonberry Trail project aims to connect communities from Mohler to Tillamook via a bike path. This would provide an alternative means of transportation for community members to commute to work, access stores, visit neighboring towns, and a way for kids to safely bike to school. The Tillamook Off Road Trail Alliance (TORTA), a volunteer-based non-profit organization that builds, maintains, and advocates for off-road bike trails, has been supporting the Nestucca Valley School District in building a bike skills course and bike trails. They are also developing a bike trail system called the Buzzard Butte Trail Network, encompassing over 30 miles of trails on the east side of Sand Lake between Cape Kiwanda and Cape Lookout in the USDA Siuslaw National Forest. Information about these projects and other outdoor opportunities and events happening at our national and state parks will be available at the bike rodeo. If you are interested in supporting any of these efforts, please check out the organization and project websites for opportunities to contribute, including donations.
Tillamook County Wellness would like to send a special thank you to the Tillamook Kiwanis Club, whose generous donations are sponsoring this bike rodeo, as well as future events in the county. For questions and inquiries about this bike rodeo event and future efforts by Tillamook County Wellness to inspire and promote biking in the county, please contact Mari Tasche at tasche@ohsu.edu.
AUTHOR: Mari Tasche works for Oregon Health & Science University, she is an exercise physiologist and co-chair of the Access to Physical Activity (APAC) Committee for Tillamook County Wellness.
Spring is in the air, and April is upon us. It is the time of year everyone starts going outside to garden, exercise, and spend time with others in the community. April 5th is National Walking Day, and the walking groups in Tillamook County are ready to start back up to help everyone stay active by getting their daily steps in. Over the last several years, 10,000 steps a day has become the goal many people aim for in their daily fitness journey. That is a lofty goal for some people as 10,000 steps averages about 5 miles. However, 10,000 steps may not be the right amount for everyone.
The 10,000-step history:
In 1963 during preparations for the 1964 Olympics in Tokyo, a prominent doctor in Japan expressed concern about the lack of physical activity among Japanese citizens. He wanted to find a way to encourage people to walk more and suggested 10,000 steps as a goal. In 1965 the manpo-kei pedometer, whose name translates to “10,000 steps meter”, was created. Some sources say 10,000 steps were chosen because the Japanese character for 10,000 resembles a person walking.
When wearable devices, such as FitBit, became popular for fitness tracking the 10,000-step goal was adopted. In an article for Fortune.com the CEO of FitBit conveyed the 10,000-step goal was selected because the company felt it was achievable for many people, and the amount of time needed to accomplish the 10,000-step goal fell within the recommended fitness guidelines from the Centers for Disease Control. This guideline recommends 150 minutes of moderate exercise each week (30 minutes a day). This standard became rooted in the exercise consciousness of Americans as people began pushing themselves to reach this goal.
What the research shows:
With the popularity of the 10,000-step goal, researchers finally began looking into whether this amount of steps is an ideal amount to walk. Interestingly they found it is not. It turns out 10,000 steps is more than most people need. The recommended daily amount of steps varies depending on which research you are reading. A study published in the Journal of the American Medical Association found the benefits of walking peak at about 7,500 steps a day. This amount is closer to 3 to 3.5 miles a day, depending on how tall someone is. A second study published in Nature Medicine indicates the optimal number of steps to ward off disease is 8,200 a day or about 4 miles.
Staying physically active every day is ideal for improving general health for everyone. Researchers all agree walking more improves your health by reducing the risk of many diseases. The less you walk, the more at risk you are for health issues such as diabetes, heart disease, cancer, and obesity.
For many people, 10,000 steps a day can appear overwhelming. Hopefully, knowing these lower daily step goals will make the idea of staying physically active more achievable. Walking is an activity that can be done anywhere in almost any weather. Yes, even in the rain. So get out there, move your body, and consider joining one of the walking groups to connect with people in the community. Your body will thank you for it.
Whether you’re looking to get your heartrate pumping in a fun, high energy Zumba or Aerobics class, build muscle in Strength Train Together, or unwind during Restorative Yoga or Tai Chi – there’s something for everyone when it comes to the classes offered at the Tillamook Family YMCA. If you’re curious about trying something new (especially as we all move inside when the rain starts) you’ll find that the Y has a range of options when it comes to memberships, including day passes or short-term passes for checking out classes before joining with a full membership.
And in even better news, the Tillamook Family YMCA also has financial assistance available to help make memberships and programs available to everyone, regardless of income. Plus, there are several specific programs and classes that are free to eligible community members! As pointed out by Restorative Pilates instructor, Shannon Lesnevich, PT, DPT, “These classes and programs are a great opportunity to improve and maintain your health and wellness. They are taught by experts in the field, convenient and motivating.”
Check out the YMCA catalog descriptions of the classes that are free for seniors and those with disabilities (with no YMCA membership required):
Common Core: Core stabilization and strengthening for abdominal and low back muscle groups to support functional movement and injury prevention. Class includes a variety of activities including body weight only, Yoga, Pilates and weighted workouts. Modifications for intensity level and equipment options provided.
Enhanced Fitness: Focus on dynamic cardiovascular exercise, strength training, balance, and flexibility–everything older adults need to maintain health and function as they age. In a typical class, participants will experience: a 5-minute warm up to get the blood flowing to the muscles; a 20-minute aerobic workout that gets participants moving, or a walking workout to lively music the class chooses; a 20-minute strength training workout with weights for each individual’s needs; a 5-minute cool down; a 10-minute stretching workout to keep the muscles flexible. Balance exercises throughout the class.
Qigong: Moving for Better Health & Tai Chi / Qigong: In addition to the recognized physiological and cognitive benefits of the practice of Tai Chi, this class improves strength, balance and coordination. Movements involve weight bearing and non-weight bearing stances, proper body alignment and coordinated movements conducted in a continuous, circular flowing motion.
Tai Chi: Moving for Better Balance – Beginner: Continuous instruction on basic tai chi fundamentals, using flowing motion to improve strength, balance and coordination. Movements are both weight bearing and non-weight bearing and focus on proper body alignment.
There are also wellness programs and workshops offered throughout the year for free for eligible community members. If you’re wondering when the next cohort will be starting for the following programs, contact Kelly Benson at 503-842-9622 x 111 or kbenson@tillamookymca.org.
Otago Exercise Program: 8-week (or more) home-based fall prevention program focused on exercises to strengthen legs and improve balance. In-home services are scheduled with a fall-prevention certified personal fitness trainer. Free for seniors, those with chronic disease, and/or those with a disability.
Living Well with Chronic Pain: 6-week workshop to learn strategies for coping and managing chronic pain. Free for seniors and/or those with chronic pain.
Living Well with Chronic Disease: 6-week workshop to learns skills for managing chronic conditions and improve your lifestyle one step at a time. Free for anyone with a chronic disease.
Living Well with Diabetes: 6-week workshop to learn skills in managing diabetes and prevent complications (including improving nutrition, exercise habits, and emotions). Free for those with diabetes.
National Diabetes Prevention Program: 12-month program led by a trained lifestyle coach to make lasting lifestyle change through improving overall health, increasing activity, and reducing stress. Free for those who are prediabetic.
For more community education classes, including fitness programs offered at North County Recreation District (NCRD), check out the Tillamook Bay Community College course catalog which is mailed to every address in the county and can be found at TBCC and local libraries. These community education classes can also be found online at MyTBCC Home > Home > Search for Courses and then filtering the department to “community education” and filtering the division to “no credit”.
Area schools are integrating health and wellness in innovative ways. Nestucca School District is doing this through a science-based, school nutrition curriculum and on-site garden.They also recently received a grant for a school-based health clinic and are expanding outdoor play areas with bike paths and a bike skills park that will also be open to the public.
Tillamook County Wellness interviewed Nestucca School District Superintendent, Misty Wharton and K-8, CTE and Community Resource Specialist, Rachel Pettit, to learn more about their unique approach to whole-student learning.
Science & Nutrition Curriculum
With a full-time garden coordinator and K-5 science teacher, students experience hands-on education every day with a focus on agriculture, not only learning where their food comes from but also growing that food themselves. According to program coordinator Rachel Pettit, “Kids love the school garden and anything that takes them outdoors to learn.” Using art, journaling and scientific inquiry, students are developing critical thinking skills and enjoying the process of learning and discovery. Rachel notes that, during the year and over summer school, students were able to dig deep and build their observation and communication skills. “Now some of those students are asking incredible questions,” she stated.
In addition to the school garden, the science curriculum includes an outdoor classroom and wellness trail with native plants. Misty Wharton explains that the curriculum design means students are always learning, “Every environment is a learning environment, not just the classroom.” Wharton emphasizes the importance of students getting a well-rounded perception of their world. Through this approach, they become more aware of larger ecosystems and how to be good stewards within them. She goes on to say, “I always hope it ignites their curiosity about the world, maybe gives insight into career paths they hadn’t thought of before,” noting that students often aren’t aware of careers beyond becoming a teacher, police officer or firefighter.
Since September 1st, they have harvested 357 pounds of school garden produce that has gone to the cafeteria, including 80 pounds of potatoes harvested by classroom students and later enjoyed in breakfast burritos. Both Pettit and Wharton agree that students are having fun. They also note that, by growing the food themselves, students are willing to try foods they otherwise would not be willing to try. The school garden was relocated during recent renovations and with the garden gate now next to the school playground, students regularly visit and check on their garden.
Raising a garden takes a lot of time and attention. Rachel manages the garden, working year-round except for a break in January. This spring, she worked with a middle school class (Intro to Agriculture elective course) where the students came in one day a week, helped grow all of the transplants in the garden, and got to take extras home at the end of the school year. Rachel maintains the garden in the summer and works with kids to plant and harvest during the 4-week summer school program. “What I think is really exciting,” says Rachel, “is when kids are asking me what is growing in the garden and then help me harvest some cucumbers, and then I see the same kids in the cafeteria later that day and they’ve got a cup of cucumber slices off the salad bar, crunching away, talking about how beautiful the garden is.”
It was also noted that, even though we live in such an agricultural and naturally beautiful place, a lot of local students are not getting out and exploring the natural world. Many students don’t have easy access to these experiences and so having that on the school grounds and part of daily teaching reduces barriers and introduces students to new activities, skills and interests.
Outdoor Play & Physical Activity
In addition to the outdoor classroom environments, Nestucca School District has made significant investments in outdoor play areas. In the same way that nutrition is built into the science curricula, physical fitness is incorporated through activities kids can enjoy in and out of school. When asked why such a focus has been placed on creating outdoor movement opportunities, Misty says, “I grew up in this community, and there’s not a lot of structured environments for kids to play in a safe, healthy way. There was no existing playground that served the entire community before this one.” The new playground is open to the public, where kids can come after school, on the weekends, and in the summertime with their families. Going beyond the traditional school playground, they have had a bike skills park engineered and are fundraising to expand that project. According to Misty, “There’s no safe place for kids to ride their bike in this community, I was always shocked by how many kids didn’t have a bicycle.”
To change that, Nestucca is launching a fully-funded “All Kids Bike” project, part of a national PE curriculum where schools are awarded a fleet of bicycles for Pre-K and Kindergartener students. In addition to learning basic skills and safety precautions, the curriculum supports learning readiness in that bike riding strengthens the systems of the brain used in reading and writing. “So, we’re constructing a skills park, called a bicycle playground, and then on top of that, also using a large chunk of the acreage to develop mountain biking trails,” says Misty. “There’s a lot of excitement around it because it’s something people can do their entire lives.” The project has a lot of community support, including from the Tillamook Off-Road Trail Alliance (TORTA) which raised $11,000 for the project at a recent fundraiser. “As an adult, I’m excited for the skills park and mountain bike trails,” said Rachel, who went on to say, “I was an avid bicyclist before I moved to Tillamook and I don’t think I’ve ridden my bike in the almost 6 years I’ve lived here because the roads and highways aren’t safe. And I’m excited to learn how to mountain bike which I’ve never done before.”
The bicycle playground and trail system is a phased project. They will be seeking grants and people can also donate funds at the Nestucca k8 building (36925 hwy 101 s Cloverdale) or by calling 503 392 3194 ext 401.
Student Health & Well-Being
Increasing access to healthy habits at school is wonderful; however, according to local data, many students still struggle with getting enough sleep, managing screen time and overall mental health. The district was recently awarded a grant for a school-based health clinic, which helps to reduce transportation and other barriers to receiving timely care.
They conducted listening sessions last year and are incorporating that feedback into new programs. Misty goes on to say that they want to increase access to drama, theatre and dance, noting it is an area of opportunity to meet student interests.
Misty notes, “Coming out of covid, it’s been super important to get students involved outside of the school day. So, right now for our elementary aged kids, we’re offering two nights of soccer & two nights of flag football. We’re seeing vast increase in participation in the middle and high schools in activities and sports and part of that is we’ve done such an upgrade to our facilities. We have really nice places for the kids to play, they’re proud of it, they’re glad that they’re participating.”
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
Mindfully walking in nature is a great way to practice mindfulness and realize its health benefits, while also enjoying the outdoors. Unlike seated meditation which often brings focus to our inner experience, mindfully walking in nature asks you to utilize all of your senses as you take in your surroundings. Noticing the feeling of a breeze on your cheek, the sound of rustling leaves, the smell of a wet forest floor in autumn, seeing the shape of clouds change as they float over a ridge, and even the taste of a blackberry plucked along the trail.
While these are all the kinds of things many people already do on a hike, in doing them mindfully we make time and space to focus our attention on each individual experience. An important part of being able to engage fully with our surroundings includes noticing the thoughts, and emotions that are happening internally, which can often pull our attention away from what is in front of us. As those thoughts and emotions pop up, take a moment to note them and return your attention to the object in nature you were engaging with on the trail.
Tips for starting your practice
Pay attention: Fall is a great time to observe the changing colors, but also an exciting opportunity to observe a tree that is starting to drop it’s leaves. You can practice by setting a 5 minute timer and simply paying attention to each leaf on the tree, one at a time, until a leaf falls and you can follow its path to the ground.
Make the familiar new again: An old trail might offer new features to notice in a different season with bare branches in winter, different time of day with the light of golden hour diffusing like a glow in the woods, or perhaps under a full moon where familiar trees cast unfamiliar shadows.
Focus on your breathing: Sit on a bench or naturally occurring seat with your back straight, but also relaxed. Notice the sensation of your breath moving in and out of your body. You can also focus on the sensation of crisp cool air, or warm humid against your nostrils as you inhale.
Hands on: There are so many wonderful textures, smells, colors, sounds and even tastes to explore in the woods if it’s berry season. For inspiration, think about the way a young child may pick up a stone and spend time feeling it’s rough texture with their finger. As adults, we are already professionals at identifying what an object might feel like based on how it looks. The next time you see a stone, pick it up, forget your texture credentials, and focus on the sensation of your finger as you move it across the stone. You might just come up with some new data, and practice mindfulness along the way.
Tillamook Trails to Try Out
Ideal trails will be quiet, uncrowded, and relatively flat. You can practice mindful walking on any trail, but the more tranquil the location, the easier it will be to focus your attention on the natural world and sensations around you. Try the following trails on the Tillamook County Trails and Recreation Map:
Area Trails: Sitka Sedge State Natural Area Kilchis Point Reserve Bob Straub State Park Nestucca Bay National Wildlife refuge Nehalem Bay State Park Mt. Hebo Campground Pioneer Indian Trailhead #1300
