The sunrises here in the foothills are spectacular in the fall. Beautiful oranges, pinks, and lavenders light the clouds from below. In addition, the leaves are in full splendor, shining in gold, orange, and red. There isn’t a nicer time of year to get outdoors. It inspires me to lace up my trainers, put on a fitness tracker, plug in some ear buds, and head out for a walk.

A daily walk seems quite normal to me because when I was growing up, we walked to school and back. Although the distance was not far, only about one kilometer (half a mile) each way, for elementary school students this was good exercise. That got me into the habit of walking, which I have grown to really enjoy. I have also enjoyed jogging and marching in parades playing bagpipes, but I have given up on those activities since my myeloma diagnosis.

As we all know, there are many health benefits to walking. These include reducing fatigue, improving cardio­vascular fitness, lowering anxiety and depression, and reducing the risk of getting other cancers.

Right after my diagnosis six years ago, I was leaning on a walker and could hardly get out at all. My injuries included compression and depression fractures. I was in an awful lot of pain. I could hardly imagine then that with the help of my myeloma treatment regimen and bisphosphonate infusions, I would be pain-free and able to walk regularly again.

I was very weak physically for the first few months after my diagnosis and transplant. After my stem cell transplant, I started out just hobbling along on the sidewalks near my house. People who knew me would stop to encourage me, and that helped a lot.

Slowly, I increased the distance I walked. I remember my mother walking with me for over a kilometer, and that seemed like a real achievement then. Getting out in the fresh air meant the world to me then, and still does!

Right now, my goal is to get back to walking 10 kilometers (6 miles) every day, but I am not quite there yet.

Since I suffered bone damage from the myeloma, and now have osteopenia, it’s good for me to do weight bearing exercise. Walking is a form of that, and I am stronger now than I was before my diagnosis.

I have been taking dexamethasone ^[1] (Decadron) once a week since last fall, and I am concerned about gaining weight from taking that drug. Fortunately, the walking has helped me to maintain my weight.

In Calgary, we have over 800 kilometers (500 miles) of pathways plus city sidewalks. There is really no excuse for not getting out for a daily walk.

So when I am planning my day, I try to include a walk outdoors. What do I need to think about before leaving the house?

Of course, I take my house keys, cell phone, and dress in layers if it is chilly. If it is a hot summer day, I try to get out early before the heat builds up.

The cell phone serves a dual purpose. I can use it to call for help in an emergency as well as listen to music while I walk.

For winter walks, I use ski poles or walking sticks to navigate the snow and ice. I have also tried wire traction walkers that fit over winter boots but I prefer to use the poles.

If the weather is really bad, I walk indoors in a shopping mall, or use a treadmill at the gym.

These days, I’m using a fitness tracker to count my steps and set goals. It has helped me tremendously in keeping motivated and achieving my goals. For example, I sometimes take stairs instead of an elevator or park further away from a destination to get more steps in for the day.

On weekends, my daily walk may consist of a hike in the woods or nearby mountains. I have also joined organized walk/runs organized by our local support group. These events are a nice way to meet other myeloma patients and caregivers.

Whether meeting up with friends, taking the family dog out, or just listening to music, it is refreshing and meditative for me to walk. And I know I’m doing something good for myself.

What has been your experience with walking (or other forms of exercise) since your myeloma diagnosis?

───────────────── ♦ ─────────────────

The quotation for this month is from Henry David Thoreau (1817 - 1862), an American author, poet, and philosopher, who said: "An early-morning walk is a blessing for the whole day."