Acceptance - or Denial?

Today, healthy minded friends, I am going to discuss a controversial but important issue. Body image. This is a raging issue in the press...mostly because for most of my lifetime, the acceptable body image has been defined by media. TV, magazines, fashion - all telling us how we are supposed to look. Unless you've been genetically blessed and starve yourself, that's a goal you'll never hit. Nor should you want to hit it. Everyone has a different body type. I, for example, have a small bone structure despite my height. So when I was at my top weight I didn't look that unhealthy - but I was. The years of emotional and irresponsible eating had left its mark in a size 14 overweight female. You have to know what is healthy for you. If you are not a tall individual, you may be blessed with a fast metabolism. You may be petite. Or, you may have to work harder at exercise and mindful eating because each bite counts. I have friends who have a bigger bone structure, more athletic. They are healthy - their weight is higher than mine, but our structures are totally different. First things first - the goal of this blog is health. Getting doctor approved exercise in everyday. Eating healthy, mindfully - nourishing your body. It is a daily journey. Every meal and every snack is a decision. The next part is the controversial part - body acceptance. When I was at my top weight, no one called me fat. I was overweight and I knew it. I dressed in clothes that fit, as much as I hated buying clothes in the sizes I had to buy. The social construct of aiming for small dunned me. I didn't try and dress the size I wished to be - I accepted that I was a size 14, and I dressed appropriately for they size. Now that I am 40lbs lighter, I dress in the size I am at - small to medium. Even now, I have to maintain an exercise regimen and diet that helps me care for my diabetic self. I accept this. When I was at my top weight, I wasn't in denial...which would have manifested in "body acceptance". Too many people accept the shape they are in, when they are overweight, obese...or morbidly obese. By NO MEANS am I advocating self hate, but do NOT accept that being unhealthy is okay. It's not. You may say you're happy, but your heart isn't. Your cardiovascular system isn't. Your joints aren't. Your mind isn't, if you're eating emotionally. Don't accept being unhealthy. And unhealthyOften manifests physically in obesity, et al. Don't accept where you are if it's not where you should be. This applies to just about everything. Can I get an amen? Then there's the issue of modesty...but don't get me started. Tomorrow I run a 10k and I know I'm going to have to avert my eyes as I pass the running pants bought sizes too small, because that's what the runner thinks their size is...alas, no, and when stretched to their limits, those Lycra leggings get transparent. Ain't nobody wanna see that. But good for them for getting out there! Bottom line...health is a journey...every day for the rest of your life. Take the best care of yourself - that's the thing you need to accept. And don't accept unhealthy. It'll kill you. e b e r

Six Miles

Welcome to a new year. A new day! A lot of people make resolutions. I have done so in the past, but more than anything it's just a reminder to keep pressing on. A healthy lifestyle doesn't start on a day...it starts every day. Last week I woke up practically immobilized from my back issue. Once that cleared, my compensating right knee was struggling. As the previous post attested to, I stayed on track with my healthy eating and breathing, etc. Today I decided to head out on a run, getting back on track with my exercise. Well, I ended up doing 6.2 miles. And I feel great! It ended up to be a great workout, despite the heat and humidity and puddle dodging. More than that, it really encouraged me. I remember starting this journey six years ago - when I set out to walk a 5k a day. Just a 3.12 mile walk daily. Now, I've done 17 half marathons, and lots of 10 and 5k's. It's still hard to believe it's me. Today reminds me how far I have come. I had to take that first step out of the door, though. And everyday, I have to remind myself that I am going to be as healthy as I want to be. Make a goal. It's your life, your goal. And start. You can do it! e b e r

Enjoy Thanksgiving...And Stay Thankful for Your Health

Oh, the big season is here...the season of loaded down plates, piled with calories and carbs galore. Just when you start to digest that, here comes more. Then..dessert! It's been the American way. Here are some suggestions on how not to gain weight over the Thanksgiving Holiday weekend. You may not be able to do them all, but every little bit counts! Here are some suggestions, in no particular order. *Drink plenty of water during the day before the meal. You'll be good and hydrated, and less likely to gorge. *Put a muzzle on your nibbler. All those bites you sneak before or after the meal - they all and up. And quickly! *Cook your own meal...from scratch. This way, you know exactly what ingredients are going into the food you will be eating. And you can make healthy substitutions. If you are one of those that just do not cook, then find a reasonable substitution. At the grocery store, anything bought had a label. Read it!! Compare it against other prepared foods. If there are more than 5 ingredients, or if you don't recognize most of the ingredients, move on. *Provide healthy alternatives. I'll be serving crudités- aka fresh uncooked veggies to munch on. My fresh cranberries will have just enough sweetener to make them taste good. Deviled eggs can be prepared with less fat, and are a great source of protein. Cook fresh green beans, instead of canned. Homemade sweet potatoes can be drizzled with a syrup of your making, instead of drowning in butter and sugar. The roast turkey itself is a great source of protein...and you don't have to slather it with butter. We buy ours fresh, brine it, and it's the tastiest thing ever. Super juicy! *Reasonable portions. A spoonful of the richer dishes, instead of a heap. Fill up on veggies while you wait. *Have a roll, instead of several. Or skip the bread, knowing a spoonful of dressing or stuffing is there. *No seconds! Savor each bite - slowly chew your food, enjoy it, and pause between bites. Remember, it takes 20 minutes for your stomach to realize there is food in there. Don't gobble everything down in 10 minutes. *Avoid empty calories and drink wisely! Water, tea with lemon, and club soda are all good alternatives to sweet tea or soda. As far as adult beverages, have A glass of wine. Not a bottle. That's another tangent... *Enjoy dessert...wisely! Have that pumpkin pie, but cut a small piece, and use a dollop of fresh, lightly sweetened whipped cream. Whatever your choice is, cut a small piece, and savor each bite. Or if a large slice is served to you, don't eat it all. *Take a brisk walk, or do 30 minutes of light exercise you enjoy, after your guests have left. And drink some water! I don't want to be a killjoy, but our nation is killing itself, one bite at a time. By all means enjoy family, food, and give thanks...and think how good you'll feel when you do something healthy for yourself! e b e r

Denial Ain't Just a River In Egypt. Denial maims and kills.

A frustrating aspect of being a nurse is giving people advice on how to be healthy, and then they ignore it. Or, addressing with them the issues that are impacting their health negatively, and being ignored. I get it. Denial is a lot easier than taking action. I'm the poster child for this. I spent each decade of life eating crap. Drinking soda, eating lots of carbs. I knew better...but I've never been obese, just had a little muffin top. No biggie, right? Wrong. All those empty carbs and gallons of high fructose corn syrup were taking a toll on my body. Unfortunately, I have a genetic predisposition to diabetes on both sides of my family. I'll never know if my habits hastened my type 2 diabetes diagnosis, but six years ago, the hammer fell. My life was changed forever. I could stay in denial - but I have seen the long term effects of diabetes. I'm fond of my kidneys. I like my toes. I'd like a long, healthy life. I can still have one - I just have to live mindfully. Everything is a choice. What a eat, what I drink, whether or not I park close or further out...whether I take the elevator or stairs. If I meet my daily mileage goals. All these choices have long term implications for me. And for you, too. We all are the masters of this body we live in. What kind of life do you want? Do you want a life that is leading you to high blood pressure, heart disease, immobility, early death? I tell my kids what they eat NOW affects their future. Some take that more seriously than others. I write this blog so it won't take a major negative medical diagnosis to get people to start loving themselves by taking care of themselves. How do you start? Go to a reputable doctor and get a physical. Start there. And if you haven't already..start soon. The journey starts now. Join me. e b e r

Tools

There are a lot of neat gadgets and tools, new fangled devices, that are aimed at fitness minded folk. There is also some controversy regarding these devices. Fitbit has a whole line of trackers designed to encourage people to reach exercise and step goals. Some reports have said that they aren't perfectly accurate, and that this may contribute to less activity. From my point of view, Fitbit has been a great motivator for me. I set goals, and it focuses me toward meeting them. Now I track my heart rate, and can see improvement in resting heart rate. It tracks my sleep, and makes me aware of how much more I need to concentrate on getting in my zzz's. It also has led me to social groups of like minded Fitbitters, and we encourage each other. There are many different brands of similar devices. I also own an Apple Watch, and really like the features that tell me to stand up hourly, and also remind me to breathe mindfully throughout the day. Tools are helpful, but they can also be a trap. The focus needs to be on fitness. Scales are a tool that really can be useful, or abused. It is vitally important to know what we weigh - staying off a scale is a good way of denying where we are physically. We can ignore mirrors from the neck down, avoid the scale, and everything is fine. Or so we tell ourselves. Get on the scale. Make a plan accordingly. Continue your healthy lifestyle, or, if need be, make adjustments toward the health status you need to be at. On the other end of the spectrum, stay off the scale on a daily basis - there is no need for daily weights. Don't drive yourself crazy watching small losses or gains. You need to know what your starting point is, and to track occasionally, but don't be driven by the scale. Every day, start fresh. Set goals, and strive to be healthier than the day before. Life should be a journey toward a healthier life, every day - physically, mentally, and emotionally. Set your goals and go! e b e r

Health Awareness is not Fat Shaming

I'm fired up. Yesterday got me started. The new average female size is 16. 16! That is extra large, and that is not healthy. Unless you are halfway over 6 feet tall, that is overweight, obese...or worse. Then I went to Cracker Barrel for lunch. A girl a table over from me was STARING at me - I didn't know why. I glanced at her when she came in - she was morbidly obese, wearing leggings and a tight shirt. As I sat there eating my vegetable plate, she ordered chicken and dumplings and macaroni and cheese. I can hear the haters already, making excuses, and telling me her actions have no effect on me. Well, I am first a nurse and compassionate person, and I know she is killing herself with every bite. Suicide by ingestion is still suicide. And it's tragic. Then I read the story today of the man suing an airline because he spent 9 hours pancaked into a window seat by his very overweight seat mate. He is suing. I think that is extreme...but I also thought, why should anyone suffer because someone has chosen to be overweight? The airlines should have size limits for their seats, just as they measure for carry ons. If you don't fit, you purchase the seat next to you so you can. If you can't afford it, you don't fly. I've gone to amusement parks - there is a "you must be this tall to ride". I've seen people struggle to get in and out of seats meant for someone half their size. It causes wear and tear on the equipment, raising prices for everyone else. Diabetes is our next epidemic - and we have brought it upon ourselves. Back problems, hypertension, heart disease...bringing pain and death. Avoidable in many cases. Preventable. But not easy!! When I was diagnosed with diabetes six years ago - with a BMI of 26, overweight, I woke up. My diabetes happened because of genetics. I have been tweaking my life daily since. It. Is. Not. Easy! The alternative is unacceptable. Kidney failure. Nerve pain. Increased heart disease. Vascular impairment. Loss of limb. I would love to eat carbs like I used to - but uncontrolled carb eating kills. So here I am, from lower calorie diet and exercise, to Atkins, to vegetarian. As my body gave me clues, I fought back. It is a fight. You have to fight for your health. I fear far too many are in denial of the damage they are doing to themselves, and the effect their choices is having on others. Insurance rates go up as people get sicker. And we all pay. Who would choose to be sick? The problem with obesity is that it's eat now, pay later. Literally and figuratively. I didn't like running when I started five years ago, and it's a real struggle some days. But the alternative... My diabetes has shown me the direct cause and effect of everything I eat, and the exercise I do or don't do. I beg you - take care of yourself. Make small healthy choices daily, and they will lead to small improvments, that lead to bigger improvements. You CAN get healthier. Every day. I'm living proof. Fight on. e b e r

The Real Circle of LIFE

Four years ago I needed a way to get off the couch and get healthy. A good friend and coworker began to taok about her running - she had lost over 50lbs and had run the Disney princess half marathon. She had set and met goals - and a little older than a decade than me. It inspired me to run. Since then, I have run 16 half marathons, along with other races. 

My very athletic husband has started running after years of typical American life. He started slow and has worked up to his goals, running a sub-30 minute 5k, and now working toward a 10k this fall. Tonight, he gently encouraged a very exhausted me out the door, when I wanted to sleep after my 12hr day and  2  1/2hr commute. Mitzi my Aussie and I walked 4 miles. 

I have coworkers and friends and Fitbit friends who tell their stories of moving forward. Of health. 

Every day is a new day. My husband and friends encourage me to keep moving. To stay healthy. 

I hope I am also encouraging others. 

That is the true circle of life- this life we have been given. 

Get out there. Make healthy changes. Get active. Stay active. 

You never know who you are helping. 

e b e r

A Soda Discussion

Coca Cola and I go way back. 

I've been guzzling soda since high school. With great enthusiasm!! 

15 years ago I discovered Sonic, and route 44 cherry limeades became a big part of summer. Where I live hot weather lasts forever, and I always had a giant soda in my hand. 

Going to the movies? Large soda. 

Going out to eat? Glass after glass of soda. 

Then came diabetes. Five years ago, I drank my last regular soda. 

Unfortunately, I still wanted to fulfill my soda craving. So I switched to Coke Zero. Diet Dr Pepper. Diet root beer. 

Back when I drank regular soda, I swore I'd never drink diet. I didn't want to. 

Then diabetes. I drink a LOT of water everyday...but what do I do for flavor?? Iced tea, green tea, coffee - and water. I wanted more. 

Diet soda moved into prominence. 

I've read a lot about diet soda and what the consequences are. 

I've wanted to quit a long time. 

Just like the rest of the dietary changes I have made permanent in my life in my quest toward healthy, clean eating, soda took a process to release. 

I've begun to phase it out. I've gone all week without it. I just don't think glasses full of chemicals are good for me. The artificial sweetness makes me want more sweets. 

I'm drinking iced green tea as I write this. I've discovered a lot of delicious tea flavored that don't need any sweetener. 

Every day, life is full of choices. One day at a time leads to changes that matter. The journey continues to a healthier me. 

e b e r

The Health/Happiness Connection

I've been working on becoming more mindful about my mental health - what to accept, what to let go, etc. 

This is another part of my holistically driven health goal - better mental, physical, emotional, and spiritual health. 

This week I was in the inter mountain west for a whole week. 

Physically, I was outside in my favorite part of the country, breathing clean air, hiking, walking, climbing, fishing. And sleeping like I haven't slept in years. 

Emotionally, I was reconnecting with family - and making my peace. I was journaling, and I was laughing and spontaneous. 

Spiritually I connected to the "old me". I came out of my doldrums and entered peace. Joy. Happiness!

From a health standpoint, my blood sugars were better than they have been in months. I effortlessly lost 5 pounds.  My sleep was better. 

I felt - and feel - great!

I'm a mountain girl, and I was home. That week change my outlook. 

I was healthier by the numbers - and could it be because I was so much happier?

Everyone knows that stress is correlated negatively to health - increased stress leads to a myriad of health complications. 

So my aha moment - purpose to be happy. Choose joy! I have done so before off and on in the past, but never with my health specifically in mind. 

After a week of joy and fun and laughs and excitement, I feel better than I have in a long time.

And I have the numbers to prove it. 

Mindfulness is a trendy term, but I am choosing to be happy. To unabashedly take care of myself, to cheer myself and others on, to let the haters hate. 

I choose joy.

How about you? 

Your quality of life depends upon it.

e b e r 

Excuses, Excuses

I've fallen off. I've derailed. I went off the grid. 

It happens to most people - probably everyone if they were honest. 

It started when my blood sugars went wonkie after having to take steroids - and they are still high. After all my hard work and vigilance, I found myself having terrible blood sugars. It threw me. 

A big pile of stress was next - and since I already was not using my healthy coping, I went to unhealthy eating. 

Next, accountability fell off. I stopped tracking food. I half heartedly ate right - as soon as I ate something unhealthy, I said this day is toast - and I ate bad the rest of the day. 

Excuses:

*I can't beat this diabetes so why comply?

*I already got off track for the week. I'll start back next week

*I need my rest

*I can't catch up on my challenge, so I'll start next week 

I stepped on the scale this morning, and I haven't gained an ounce. I was down. But I know it's not about the numbers. 

I was talking to my friend, coworker, and FitBit buddy this morning - she was talking about how she, too, had gotten derailed. 

What's the point? We are all human. I've been on this healthy living path for four years. Overall I am much healthier than I was. 

So today I focus on the good again, instead of kicking myself. I'm tracking my food. I have my goals for today. I've come too far. 

Acknowledging excuses for what they are is the first step to getting back on track!

Onward!

e b e r

Turning The Corner

It doesn't happen overnight, but it happens...

Often as I am reading posts on my FitBit support groups on Facebook, the newbies will ask "when are things going to change?" It's the crystal ball question. At work, where I am a labor and delivery nurse, it is like when the patient asks when will the baby be born. I would be rich if I could figure that out. I don't know when - I just know it will happen. 

When you take a middle aged adult like myself and go from couch potato to deciding to become healthy, it is a process. A long process. 

I used to HATE exercising. I liked doing the machines at the gym, but I HATED cardio. Yawn. Dreadmill. Running was torture. Much whining ensued. 

As far as my diet, I was a comfort eater with a fast metabolism. I never got over 200lbs at 5'10", even with my high carb, soda guzzling ways. I did love veggies and did not eat a lot of junk - I've never been a binger. I certainly have eaten my share of bad foods.

Then four years ago I was diagnosed with type 2 diabetes.  Suddenly all the excuses I had lived off of vaporized in the reality of a future that was in my hands. I needed to make some changes, or bad health outcomes loomed down the road. 

I started walking 5k a day.  I got a dog to help motivate me out the door. I stopped drinking soda, and quit bringing junk food into the house.

Four years later, 11 half marathons, a 15k, 5 10k's, and a bunch of 5ks later...here I am. Resting heart rate down to 70 from 107. Down 30 pounds. Down to a size 8 from a 14. Down to small scrub bottoms. 

So do I love exercise? I need it. Something has changed over the last four years. I've gone from whining to longing. No kidding! I have been on reduced activity due to a very jacked up back, and it's been hard to stay down! I have been slowly increasing my activity - safely. I'm heading back to the gym to work on my core. I have started doing stairs again. My steps are increasing again. 

I used to dread it - now I feel like something is missing. I wouldn't go a day without brushing my teeth or showering - and I don't like going a day without doing something active, and without eating healthy. 

When did I turn the corner? I'm not sure exactly. But I DID turn the corner. 

The reason for this is because being healthy is a lifestyle. I have never considered myself on a diet. Instead, I want to take the best care of me that I can - no one else is responsible for me. Diets are doomed because they are unrealistic and punishing.  A healthy lifestyle comes with rewards.  It doesn't happen overnight, but it DOES happen. 

So get up tomorrow and start again. Set short term goals - daily at first. Every day is a chance to start again. Set your sights on being the healthiest you. 

I went to the doctor yesterday and stepped in the scale for the first time in a while - I was down 3 pounds from last weigh in. I just smiled and shrugged. 

I know I feel better when I am eating healthy whole foods and when I'm exercising. Some days are better than others. I know that. I still eat foods I probably shouldn't...but it's becoming less and less often. I don't belittle or hate on myself. I just start the next day with healthy living goals. 

I've got a 10k in a couple of weeks. I'm really looking forward to it. 

One day at a time. 

Be patient with yourself!

e b e r

The Right Way

Unless you are part of the .1% who springs forth from the womb full of health and self control, every single one of us has had to come to terms with our health in this body we inhabit. 

For some, it doesn't happen until we hit middle age, and the reality of the effects of our sedentary habits and poor eating finally catch up with us. Guilty. 

For others, it's a lifetime of struggle against a body that wants to blossom into a larger than life entity, responding to every fattening food with vigor. 

Whatever the story, the bottom line is this: we only get one life, and we are responsible only for the temple we inhabit. 

I'll admit I regret the gallons of soda and mountains of sugar I consumed. I got away with it, staying slender, for most of my life. That was to my detriment. 

Middle age hit and I was lazy and eating pretty healthy, with cheating freely applied - emotional eating was welcome. Embraced. And I paid the price. Diabetes. High cholesterol. 

How do you change a life time of bad habits? One day at a time. 

How do you eat an elephant? One bite at a time. 

It's time to be mindful - of what goes in my mouth. So accountability is key. I log all my food. All. Every single bite. Believe me I cheat less when I am accountable. 

It's time to get active...every day. Goals are key. I have daily goals on me FitBit - and daily challenges put another layer in my motivation. I also am a member of positive, healthy minded facebook fitbit groups - these gals and guys keep me motivated, stay positive, are my fellow friends on the journey. I live an isolated life, so this is priceless. 

I also have stacked goals- currently, I have a goal of getting strong, my best me. My personal trainer is working with me to help me get real, face what I need to, get through the wall, and get strong - and healthier!

I have weekly and monthly goals when I sign up for runs. I have an 8k this weekend, a 10k next weekend, and a half marathon in April and May. 

I have long term goals - I have started marathon training, with a qualifying race in September, and I am working and praying I will qualify for Boston Marathon 2017. Big goal, long term work 

Remember, it was four years ago in August I was diagnosed with type 2 diabetes. Before that, I was not exercising. I was not eating well. I didn't get here overnight. 

One day at a time. I started out with daily goals, and they are still the foundation of my success. 

You'll never finish if you never start. 

Make a choice for better health. The right way!

e b e r

The Double Standard - The Taboo

I've got a case scenario for you to consider. 

Say you had a friend or family member that you knew was doing something physically harmful to themselves. We will say that every day, they jumped off the roof. They did it because they were used to doing it, and it's all that they knew. 

Sometimes they would hurt themselves physically - get cut, scrapes, or even break a bone. Sometimes they would just roll with it and have no problems. 

What would you do? A caring friend or family member would give them an alternative. They would say that is really not good for you - let's find something better to do. Maybe if they could not get through to the person, they could suggest that they go to a doctor to find out why they do that, so they could do something better. 

Or say that said person also drank a shot of something bad for them daily. A poison that could be tolerated once or twice, but cumulatively would kill them. A caring friend or family member would say something. Would give them alternatives. Would try to help them live and not die. Would try to be an example by not drinking the poison, not jumping off the roof, but showing ways to live. 

Makes sense, right?

Now say it's being sedentary in the first scenario, and using food in an unhealthy way in the second. You'd still want to help. 

When I started this blog, I had to pause and think about it. Because the healthy living business is bigger than ever - but so is the backlash. This post was prompted by one of the countless pictures posted by overweight usually female social media users in their underwear, proclaiming they love themselves just as they are, except them as they are, etc. 

it's two distinctly different issues. 

Yes, you should not hate yourself. People should not hate anyone based on their outer appearance. No one should be treated bad because of what they look like. 

Welcome to the planet. There are morons who like to say mean things. We ALL have our stories of being made fun of in school at some point. It's part of growing up, though it's not nice. But it is. 

Now back to the scenarios and sedentary lifestyle and overeating. It's not okay. I had my wake up call in August of 2011 when I was diagnosed with type 2 diabetes, and with substantial degenerative back disease. Both of these were exacerbated by my being overweight and by a sedentary lifestyle. 

I had a choice to make at that moment - continue to walk the same path, maybe shortening  my lifespan and mobility, or I could decide to change. 

I chose to change. I chose to eat healthier and more mindfully, and I chose to start exercising - something I really detested. And over time, I lost weight, I got stronger, I became healthier. 

The response to my enthusiasm for my journey? It fell into two camps. One camp was encouraged by my story, and they used it to bring positive change to their own life. I found a way to feel better and live longer, and I wanted to share it. Help others, who, like me, were fooling theirselves.  

The other response? Vitriol. Anger. Rejection. Why? Because obesity is still a taboo subject. There are actually radical obese people (😳) who think it's a hate crime to even talk frankly about the known medical risks and dangers of a sedentary lifestyle and overeating. It's easier to reject the message or the messenger  than it is to accept where you are with your body and your health. While I have a pointed message, I never pointed fingers. There were many who felt I was singling them out and they took offense. I can't help anyone who is determined to jump off the roof daily and drink the poison daily. 

Obesity is killing people - it's not being ugly, it's the ugly truth. Heart disease, hypertension, diabetes all shorten lives, and obesity exacerbates it. Obesity limits mobility.  It causes muscular skeletal issues. These are facts. 

So I weighed out the rejection factor and I press on with my message of hope and health. I refuse to drink the Koolaid that loving myself means staying where I am. 

Loving myself means  being the best steward of this body of flesh and bones that I inhabit every day. Loving myself means taking care of myself. 

Now THAT'S something to celebrate! 

e b e r

The #1 Question

What do you think the #1 question is that people ask me about my journey to a healthier of me? It isn't even close. After seeing the changes in my life and lifestyle, they always ask the same thing. 

How do I get the right shoes? 

It's the right question, for sure. Most people, including me in the beginning, are wearing the wrong shoes. And this one thing is a deal breaker! The wrong shoes will keep you from exercising, and could cause temporary or permanent injury. 

So what is my recommendation? 

Go to a running store. Notice I didn't say shoe store! Even if your plan is to walk, go to a running store - they know how to fit you with the proper shoe for what your goals are. They will do a gait analysis for free, and make recommendations based on how you move. 

It is a deal breaker. Yes, you may spend more money than the tennis shoes you buy on sale but shoes are foundational. Proper shoes protect your feet. They help your stride, which helps protect your back. 

So if you are considering starting to exercise, see your doctor. If they give you the go ahead, then... Get thee to the running store. 

Oh, and while you are at it get some good, supportive athletic socks. If they are cute, all the better!

e b e r