National Walking Day April 2nd, 2014

The American Heart Association has designated Wednesday April 2nd 2014 as National Walking Day.

The AHA recommends 30-minutes of moderate activity, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. Walking and other physical activities can relieve tension, anxiety and depression. Walking can boost your immune system, improve your memory, and reduce your risk of cancer and heart disease.

Here are a few of their tips on how to get your co-workers and family members involved:

  • Invite a friend or family member to walk with you.
  • Encourage your employees to go for a thirty minute walk.
  • Change one of your meetings to a walking meeting and let your colleagues know why.

I shoot for 30 – 60 minutes of walking a day and am lucky enough to be able to walk most of my errands here in Sellwood. How can you make a daily walk part of your routine?

Join me for a walk this Wednesday at 10:15. Meet me at Sellwood Yoga (or better yet – join me for my 9:15 Pilates class there, followed by a walk).

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She is always looking for walking buddies and can be reached at (503) 705-4762.

Study Shows Timing Of Massage Treatments Key To Neck Pain Relief

Do you (or does someone you know) suffer from chronic pain? Did you know that massage has been shown to both improve function and pain levels?

Anne n Linda Massage 2013 crop

According to a recent study clients suffering from neck pain found the greatest relief by receiving therapeutic massage several times a week. Researcher Karen Sherman studied over 200 people. Some received no massage, others received thirty minute massages several times a week, others received sixty minute massages one, two or three times a week (how’d you like to be in that group?). Treatment sessions included range of motion testing and pain level assessment.

Sherman found the sixty minute session performed three times a to be the week most effective.

“people getting massage three times a week were almost five times as likely to have a clinically meaningful (meaning important or noticeable) improvement in function and over twice as likely to report a clinically meaningful decrease in pain.”


Dr. Fredrick Wilson, a spine specialist at the Cleveland Clinic, stressed the need to use a professional massage therapist.

“If done incorrectly, [massage] can actually cause muscle tightening and spasm,” he said. For neck or back pain, “it seems the training and experience make a difference in the amount of pain relief patients get,” he added.

Do you receive regular massages? I personally get some type of body work (Thai massage, myofascial release, cranio sacral) at least once a month. I view this as part of my health maintenance plan, as opposed to a once a year “treat”.

Pain relief, stress reduction, increased mobility, decreased headaches and jaw pain… want to find out what massage therapy can do for you? What are you waiting for? Contact Anne to set up your next massage today!

Anne McCranie is a Portland, Oregon based Licensed Massage Therapist and Personal Trainer specializing in chronic pain relief. Call her to schedule your complimentary consultation (503) 705-4762.