Merrimack Valley Magazine

Wellness Wednesday – 7/14/21

July 14, 2021 by Kristin Cole

If there is one exercise that I would recommend to anyone, regardless of their level of fitness, it’s walking. Although it may seem fruitless compared to running or power lifting, walking is the most accessible and universal form of exercise that impacts our bodies in many positive ways. I was recently in Orlando with my family, where my watch recorded that I took about 15 to 18 thousand steps each day. Now, while exploring Disney World isn’t considered an “exercise,” I did beat my move and calorie goal.

This week’s wellness Wednesday is not only looking at recent articles about walking, but we also have an exclusive Q&A with NECC’s dean of health professions, discussing the paramedic field.

Re-Thinking the 10k

Have you ever heard someone say, “I need to get my steps in for today!” and thought, they must be referring to the recommended 10,000 steps a day? The common belief is that 10k steps per day should be everyone’s goal, especially if you are not typically an active person. However, the idea of 10k steps per day began as a marketing slogan, and this article from Insider reveals why you actually don’t need to worry about making exactly 10,000 steps.

According to the article, 10,000 steps a day is not necessary to reap the benefits of walking. A 2019 study found that women who walked 4,400 steps a day had lower mortality rates over four years of follow-up than those who walked the only 2,700 steps a day or less. Moreover, the article notes that lowering your mortality rate “appeared to max out at about 7,500 steps a day, and researchers found no additional benefits to walking 10,000 or more daily steps.” So while you always should prioritize moving throughout the day, try not to worry about the numbers.

Making Walking Fun

Now that we don’t need to worry about our 10,000 steps, we can have a little fun with walking. Ever considered that there are many words that refer to walking? You can trundle, you can shuffle, you can amble, you can meander, and more. Check out this article for a breakdown of eight different words for walking and their origins, and maybe figure out how to describe your own style of walking, too!

So we all want to achieve that summer figure, but often think that we need to become marathon runners to do so. What if I told you that walking can burn belly fat? This article from Healthline describes how walking, an aerobic exercise, is one of the best ways to burn belly fat. Moreover, the article claims that walking also helps preserve muscle, so if you already have a regular gym routine, add in some walking on your rest days to help preserve the muscle you are building.

On long walks, I often find it difficult to find a playlist of music that fits my mood or thoughts for a long period of time. Instead, I have made the switch to podcasts which in turn has made my walks vastly more enjoyable. If you need some podcast inspiration, check out this list of ten great podcasts for walking. Whether you’re a news, humor, history, finances, movies or books, there’s an idea for everyone out there.

The Challenges and Rewards of Paramedicine

Scott Lancaster, NECC’s dean of health professions who works alternating weekends as a paramedic for the Amherst, N.H. fire department.

Over half of my family members, and a few of my closest friend, are all first responders — firefighters and nurses, specifically — who I watched work tirelessly throughout the pandemic. Check out the following Q&A with Scott Lancaster, Northern Essex Community College’s (NECC) dean of health professions, who discusses the paramedic field, including its biggest challenges, common misconceptions and the most rewarding aspects of a career in this field.

In his “day job,” Scott Lancaster provides leadership for the college’s 22 associate degree and certificate programs leading to careers in health care.

On his days off, he pursues his passion for emergency medicine, working 24-hour shifts every other weekend as a paramedic for the Amherst, N.H. fire department.

He was just elected to a three-year term on the board of directors of the National Association of Emergency Medical Service Educators (NAEMSE), an organization which represents those working in higher education, trade/technical programs, hospitals, fire departments, and more, and he is hoping to have a positive impact on the field as a result of his new leadership role.

Why do you think EMS education is important?

Paramedicine, or EMS, is the gateway to healthcare for millions of people a year. Be it an acute medical emergency, an accident, or serving those without access to other medical care. EMS providers must be up-to-date on current treatments, pharmacological therapies, operational needs, and often are providing care alone without direct oversite in the moment of treatment. To be an expert in this profession, providers need in-depth and comprehensive initial education and robust continuing education throughout their careers. Medicine changes rapidly, and providers need to be life-long learners.

Is there a demand for emergency medical providers?

Yes! Actually, we are currently seeing a shortage of providers in many areas of the country, including in our area. Many companies are providing funding for education and offering signing bonuses for new employees.

What are the biggest challenges facing emergency medicine today?

I think funding is one area that needs attention. The largest payer for care is CMS (Centers for Medicare / Medicaid Services) and their payment levels continue to contract verses inflation, and, as a result, they under-reimburse the actual cost of care. This leads to challenges in funding EMS agencies, purchasing equipment and increasing salaries for EMS providers. I personally believe that the funding issue is directly tied, at least in part, to paramedic education requirements. While degrees have become the minimal entry-to-practice norm throughout the rest of healthcare, paramedicine lags behind. It has been found that increased education leads to improvement in patient outcomes in other health professions, and paramedicine needs to get on board.

What will your priorities be as a member of the board?

Improving access to robust, quality education for providers across the country. If there’s one thing we have learned throughout this pandemic, it’s that remote education can be very well done, and that it improves access to those in rural areas, or without the funds to travel to conferences. I want to encourage stakeholder groups to pursue improvements in the breadth of remote education, and to allow more remote education to be allowed for re-certification.

What led you to become a paramedic?

When I got out of the U.S. Coast Guard, I was already an EMT, and honestly I went into EMS at that level while I decided what I wanted to be when I grew up! That was 1999 … After I started working in EMS, I fell in love with the job. I went to school to be a paramedic the following year and I have been practicing ever since.

You continue to work as a paramedic, while you have a high level administrative career, why?

I love the job. It’s really that simple. When I first came to NECC, I didn’t work as a paramedic for a couple of years. I obviously stayed involved in the profession by educating future paramedic providers, but I wasn’t “on the streets”. I was teaching a critical care paramedic class in New Hampshire and one of my students told me that his fire department was in real need of paramedics and that town is only 15 minutes from my home. I put in an application and started working as a paramedic there almost four years ago, usually working a 24-hour shift every other weekend (though I do take breaks occasionally.)

What has been the most rewarding experience in your career as a paramedic?

Wow, that’s a hard one to answer. I have been involved in many incidents over the past 20 something years… I think the most rewarding experiences aren’t the calls that make the news, or the ones that are ‘bad’ because the patients are the sickest; those are the ones that are the most challenging mentally and physically.

The most rewarding calls are the ones where patients feel reassured and thankful. Often, those are the calls that are what I would consider pretty low-acuity, but for the patient and/or their family they are real emergencies. Making them comfortable, maybe even putting a smile on their face, at times is harder than providing ‘perfect care’. When you can do both, and they acknowledge their gratitude, that is rewarding.

What do you wish people knew about paramedicine, that they don’t know?

That it’s not like Hollywood. It’s not all adrenaline, it’s not all lights and sirens and carnage. Those events happen, but they are not the norm. Those looking for an adrenaline-pumping job can find the profession unfulfilling and often leave the field. Realistic expectations about the job, that’s what I wish people knew.

What advice do you have for someone interested in Paramedicine?

Come on down and talk to us! Really, if someone is interested, they should talk to those who actively work in the field, get an idea of the profession and what a day-on-the-job looks like.

Wellness Wednesday – 3/24/21

March 24, 2021 by Kristin Cole

A new season is finally here in the Merrimack Valley, and we celebrated the spring equinox this weekend with sunny skies and 60-degree temperatures. Perhaps because this winter has felt incredibly long, or because vaccinations numbers are rising, I feel strongly that this spring will bring a sense of relief to everyone. But to really feel this, we need to embrace it. Open your windows, let the natural light warm your skin and the springtime air breathe life back into your home and your spirit. This week, we’re encouraging you to appreciate nature by getting outside and getting moving.

Nature’s Medicine

One doesn’t need to be an expert hiker to enjoy the benefits of being outdoors. Simply going outside and getting a walk in — especially after months of frigid, unpredictable weather— is extremely beneficial to your health. According to Business Insider, scientific research says that spending time outdoors improves short-term memory, reduces inflammation, eliminates fatigue, lowers your blood pressure, improves your ability to focus, and much more. Furthermore, this infographic from SelectHealth adds that getting outdoors improves your ability to absorb vitamin D and strengthens your immune system.

Both of the articles mention that spending time in nature reduces stress and anxiety, which are facts that I can personally attest to. Especially during quarantine last year, walking on local trails was one of the best ways to ease my often frantic mind. In fact, this past weekend, my dog and I stepped outside, inhaled the fresh air and took our first walk weeks. The relief that this brought me after a very long week of midterm exams was immense.

If the past few months — if not the past year — have caught up with you and the brain fog is settling in, check out this advice on how to clear your head. Moreover, if you’re looking to start this spring season off right, American Health & Wellness offers five healthful tips for spring: spend time in nature (obviously), lighten up your plate, garden for exercise, drink more water and sleep more.

Merrimack Valley Trail Guide

Now that you are ready to lace up your sneakers and head outside, here are some recommendations for walking trails in the Merrimack Valley.

Winnikinni Castle (Haverhill, Mass.): This is my dog and I’s favorite place to walk. Not only does Winnikinni offer tennis courts, a playground, a picnic area and beautiful views of Kenoza Lake and Winnikinni Castle, there are numerous walking trails of varying lengths that are perfect for family members of all ages. More information on Winnikinni can be found here.

Harold Parker State Forest (North Andover, Mass.): Harold Parker offers multiple trails that one can walk along, as well as a pond for those looking to relax and go fishing. There are wider paths for those looking for an easier walk or more thickly wooded ones for the more adventurous hikers. Because this park is rather large, parking can be a bit confusing, so click here for more detailed information on navigating Harold Parker.

The Rail Trail: The rail trail is the perfect place for both a distance run, a bike ride, or a family friendly walk. One of my favorite things about the rail trail is you can literally walk between towns. Entering via Railroad street in Methuen provides two options, walking into Lawrence and passing local mill buildings, or walking into Salem, N.H, parallel to Route 28. You can also enter the rail trail further up north in Salem across from Walmart on Route 28, or in Windham where you can park in the Windham Depot parking lot. For more info on the rail trails, click here for Windham and here for Methuen.

Plaistow Town Forest (Plaistow, N.H.): This was a great, wooded walking path that I discovered this winter, and am excited to venture into this spring. It was quiet and peaceful, with some unique walking paths and a wooden lookout to stop and observe some views. For more information on the forest, click here.

One can find more local trails suggestions by visiting here. And if you are interested in more nature outings, check out the Trustees website for walking trails and fun outdoor events that the whole family can enjoy.

For more adventurous hikers looking for something new, our spring intern Justin Kauppi discusses climbing Mt. Watatic, which lies between Ashburnham and Ashby in central Mass. Kauppi offers advice for those looking to make the climb.

“Less than 60 miles west of Lowell lies a small mountain called Mt. Watatic. The mountain lies between Ashburnham and Ashby, and, at only 1,832 feet, Watatic is an easy undertaking for those less inclined to hike its taller neighbors like Mt. Wachusett (2,005’) or Mt. Monadnock (3,165’). The Boston skyline can even be seen on clear days for an unforgettable view.

With a parking lot at the entrance of its main trail as well as roadside parking on a nearby street, the hike to the top is free and easily accessible. If you’re looking to embrace the spring weather, hiking Mt. Watatic is a great way to enjoy nature and get in some exercise while maintaining social distancing.

Even on a frigid day in March, my mother and I threw on our beanies and gloves and embarked one of Watatic’s clearly marked trails to the summit. The trails were still covered with a layer of packed down snow that, in some places, were quite icy. Although my mother and I completed our trek without suffering any falls, I recommend wearing proper ice spikes on your boots if you plan on making your way to the top. However, they are not necessary.

With careful footing and a few quick stops to enjoy the scenery along the way, we made it to the summit in 38 minutes while following the blue trail. At the top, we decided to embark down the mountain’s saddle to the south summit where the best views can be taken in. There, we sat and stared at miles of mountains and forests that run all the way to Boston. On our descent, we decided to trek down the popular Wapack trail to conclude a great morning on the mountain.

To learn more about Mt. Watatic, visit here. And if you’re looking for things to do in the area when you’re done hiking, you’ll find nice ideas here. Just remember to call businesses ahead of time for updates on COVID restrictions.”

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GOOD READS

Nature Heals. You may think that to feel the healing powers of nature, you need to get out every day. However, according to this article from Healthline, spending just two hours a week in nature provides a number of health benefits that go beyond physical activity.

No Shoes, No Problem. Do you enjoy the feeling of grass on your feet? Are you more inclined to go barefoot in the summer? Then this article is for you. “Is it safe to workout barefoot?” describes the strengthening benefits of going barefoot along with the risks.

Immune Boost. Whether you’re vaccinated or not, supporting your immune system is imperative to living a healthy live. U.S. News describes the 8 best ways to boost your immune system (but don’t forget to get outdoors.)

Sacred Escape – On the Joys and Benefits of Dog Walking

March 5, 2021 by Kristin Cole

As we eagerly await the spring equinox, there’s no avoiding the acknowledgement of a solemn anniversary: the introduction a year ago of COVID-19 lockdowns. Since then, life for everyone has changed drastically. One activity that grew in popularity for many people who found themselves largely trapped at home and grappling with the upheaval of daily routines was the enjoyment of the great outdoors. Driveways, sidewalks, neighborhoods, fields and forest trails became go-to locations, replacing shopping malls, restaurants, school hallways and office parks.

Now that most of us are connected virtually, getting active isn’t merely a doctor’s recommendation, but a social media trend. It’s easy to get lost in the digital media world of at-home workouts, transformation photos and fitness models. That’s not to say we haven’t found ways to cope indoors, too. In the end, however, getting healthy isn’t as complicated as it may seem on Instagram. Physical exercise can be as simple, and pleasant, as getting outside and walking. And yes, it is very possible to do this even in harsh New England weather.

Medical and exercise professionals say this low-impact activity helps maintain a healthy weight, strengthens bones and muscles, improves cardiovascular health, reduces pain and boosts circulation in the joints, improves posture, decreases the risk of some cancers and other terminal illnesses, and lowers the risk of conditions such as heart disease, high blood pressure and diabetes. Studies have suggested that brisk walking can add over 10 years to your life.

But that’s only part of it. Walking also provides numerous mental health benefits, from helping to improve mood, self-esteem, focus and sleep quality to easing depression, anxiety, stress and fatigue. A 2014 study published in the Journal of Experimental Psychology found a positive correlation between walking and creative thinking, claiming that “while research indicates that being outdoors has many cognitive benefits, walking has a very specific benefit — the improvement of creativity.”

For those who are hesitant about walking in the winter and early spring, I assure you that it is possible, and very beneficial. Not only does walking in the cold expend more calories, but it gives your heart a better workout — you burn calories both by walking and maintaining homeostasis.

As someone who has struggled with chronic anxiety much of my life, walking — specifically, walking my dog — has provided relief in many ways. For my 4-year-old Catahoula leopard mix Gracie and me, walking our neighborhood block or the trails of local forests is our sacred escape. These places free us from the confines of the household, the constant chatter of social media and the black cloud of bad news.

There are many places in the Merrimack Valley where one can bring four-legged friends. Some of our favorites include the trails in and around Winnekenni Castle in Haverhill, Plaistow Town Forest, Harold Parker State Forest, and Field of Dreams in Salem, N.H.

I want to conclude with some tips. First, if you usually listen to music while working out, switch things up and try a podcast. I love listening to podcasts on longer walks, and there are thousands of them that cater to all interests. Next, wear the right shoes — yours truly wore flip-flops for a relatively light 3-mile walk in the woods last summer. One broken sandal and a bloody foot later the lesson was learned. Furthermore, those looking for a more vigorous activity should vary your pace in intervals — increase your speed for 30 seconds one day, then for a minute the next. Also try swinging your arms to relieve subconscious tension — it might feel silly at first, but this is all about having fun while staying healthy. Just don’t forget to bring your mask!

Follow the Yellow Brick Road

September 14, 2020 by Anne Gardner

Walking the Bay Circuit Trail in the Merrimack Valley

Sometimes, the yellow brick road is paved with pine needles.

Despite months of having to adjust our routines due to the COVID-19 pandemic, the great outdoors has seemingly remained a safe harbor. Back in March, already squirrelly after just a week of quarantining, I set my sights on one such oasis. My road to Oz goes by the name of the Bay Circuit Trail.

In 1929, the idea was hatched for an “outer Emerald Necklace,” a set of trails that would ring Greater Boston, starting on the beaches of Plum Island and ending on the shores of Kingston Bay. The BCT as it stands today is an arc of some 230 miles that winds its way through 37 communities, including many in our backyard.

I set out to walk the BCT in its entirety, including the 50-plus miles in the Merrimack Valley. It never disappointed. If you also are in need of a new adventure, lace up your hiking boots. The trail awaits.

The Bay Circuit Trail is a set of trails that rings Greater Boston. It is approximately 230 miles long, and some of its most picturesque segments pass through the Merrimack Valley. During quarantine, the author decided to walk its entire length, including the 50-plus miles in the MV. Her local journey began in Joppa Flats and ended in Chelmsford.

Newburyport, Newbury, Rowley (12.1 miles)

Begin by dipping your heel at the ocean’s edge and heading inland through the Joppa Flats before cutting across the runway of the Plum Island Airport, one of the more unconventional portions of the BCT.

Next on the horizon is the Spencer-Peirce-Little Farm. This homestead hosts vintage baseball games during the summer, with teams abiding by rules from the 1860s. The canopy of tree branches covering Little’s Lane is also a true spectacle — a home run in its own right. Make your way along the marsh and, after a quick scramble up Old Town Hill, you’ll find yourself on the town green of Newbury, just north of Little River. Discover a historic one-room schoolhouse (1877), its rows of wooden desks reminding us of a simpler time.

It’s easy to miss the small graveyard at the corner of Old Main Street and Route 1A, where nearly pristine stones harken back to the mid-1700s. Not to be outdone, a single stone a bit farther along pays tribute to Rowley resident Margaret Stephenson Scott, a victim of the “witchcraft delusion” who was hanged in Salem in 1692. Need a break from the gallows undertones of this stretch? Take a quick side trip down Route 133 to White Farms Ice Cream, which has been serving scoops of deliciousness since 1953.

Georgetown, Boxford (11.5 miles)

The Georgetown section begins by crossing a footbridge over Interstate 95. After a short jaunt through the woods of the Georgetown-Rowley State Forest, much of this route leads you through suburban neighborhoods and the quaint town center of Boxford. Not to be overlooked is the parcel known as Round Top, a training site for militia units from the time of the Revolutionary War through the 1920s. Its towering red pines provide habitat for foxes, deer and wild turkeys. A few miles down the road, the trail runs adjacent to the Boxford Village Cemetery. Established in 1807, its picturesque collection of gravestones brings history back to life.

After passing Boxford Community Kitchen, a great place to stock up on snacks or use the restroom, the trail heads back into the woods at the edge of the town’s Boy Scout Park. The footpath here is covered with pine needles and delivers a beautiful expanse for both hikers and horses.

The final section in Boxford takes you into Bald Hill Reservation, dotted with vernal pools and bogs. A wide array of frogs, salamanders and songbirds can be spotted by the observant eye. This portion comes to an end at its intersection with North Liberty Street in Middleton.

North Andover, Andover (21.4 miles)

Beaver dams, wetlands, boardwalks and cattails reign supreme in this portion of the BCT. While Harold Parker State Forest and Ward Reservation present a swath of woodlands, there are plenty of one-of-a-kind nuggets to see, as well. Chief among them are the solstice stones atop Holt Hill. Inspired by a visit to Stonehenge, Mable Ward had these stones placed on the high point of her property to mark the path of the sun. On a clear day, hikers can glimpse the outline of Boston from Holt Hill’s 420-foot summit.

The trail then cuts through the playing fields and main quadrangle of Phillips Academy before heading down the hill toward Purdon Reservation. Keep your eyes peeled for “Pooh’s Corner,” a small crevice at the base of a tree that sports a small wooden door hiding a stash of candy.

This segment ends with one of the most enjoyable stretches of all, a meandering path alongside the Merrimack River, ending at the Tewksbury town line. This flat and scenic area is great for those with young children, providing plenty of opportunities to skip stones, throw in a fishing line, or just relax on a nearby bench.

When walking the BCT, make sure to plan a stop at the solstice stones (top right) on the summit of Holt Hill in Andover. The stones are a variation on the Stonehenge theme, and they mark the path of the sun. They’re worth visiting for the view alone — on a clear day, you can see all the way to Boston. From there, the trail passes through Philips Academy. Keep an eye out for “Pooh’s Corner” (bottom left). A hidden door opens to reveal surprises that children might enjoy. Farther south, the Lowell segment (bottom right) has fallen into varying states of disrepair, but is still worth making part of your pilgrimage for glimpses of art, mills and waterfalls.

Lowell, Chelmsford (6.8 miles)

The Lowell portion of the trail is a bit of a hodgepodge. Although listed as “passable,” the extension from Tewksbury to the Lowell Memorial Auditorium is awash in brambles and thorns. Trail markers are virtually nonexistent, and the connecting passage from downtown to the start of the trail in Chelmsford has not been completed. Still, there are some wonderful treasures to discover here. The mills along the Merrimack River speak poignantly of the city’s roots. Public art breathes life into this space, and Wamesit Falls offers a scenic respite for hikers weary of sidewalks.

The final portion of the Merrimack Valley’s BCT begins on the edge of Cross Point office park, the former home of computer giant Wang Laboratories. These 6.8 miles in Chelmsford follow the Bruce Freeman Rail Trail. The path is smooth, wildflowers are abundant, and a stop at Heart Pond Beach provides an enticing opportunity to cool off tired feet.

Ipswich, Hamilton and Topsfield offer additional mileage for enthusiastic hikers. But with 50-plus miles of our own, we have plenty to explore.

As Dorothy would say, there’s no place like home.

Learn more at Baycircuit.org. Follow Anne Gardner on Twitter @AnneGardner2020 or on her website Anne-Gardner.com.

Talking Songs for Walking

September 7, 2020 by Doug Sparks

We are by now seven months into the pandemic by my reckoning, and I cannot speak Japanese, carve walking sticks into realistic snakes or do 40 sequential push-ups. That is to say, my more ambitious plans have faltered. Unexpectedly, a hobby my family took up in the spring has stuck: that of walking.

Walking is a hobby well suited for people who enjoy reading and writing. Growing up, I went through a period when I ambled around my neighborhood and beyond looking for inspiration. But you can only cross the paths of so many suspicious cops and drunken teens before other creative outlets become more appealing. These days, it’s different. I am no longer mistaken for a vagrant because I carry before me the shield of cuteness. That is, I push a double stroller bearing my two daughters.

During this shift from a sedentary commute to walking, I quickly discovered that a short trip to the end of my street and back wasn’t enough. Our trio began stretching the loop, the outer edges of which were determined more by the attention spans of a toddler and baby than the gameness of my legs. Three, 4, 5 miles. We pushed on, every morning, and sometimes garnished our evenings with a postprandial stroll as well.

Time and distance feel different on foot. What in a car seems a short drive on a barely perceivable slope can be a daunting slog while pushing a stroller in 90 degree heat. I came to avoid certain narrow, windy roads as irresponsibly dangerous.

Still, I learned to trust the random and habit-breaking, and realized that, more often than not, the differences often weigh in favor of the feet. In the spirit of poet Walt Whitman, another ambulator, I was able to appreciate lawns and gardens in all their diversity: unruly, minimalist, baroque, sprawling, quaint, conservative, festive, shy and nuanced. On some of the best trips, I let the toddler choose the turns and encountered undiscovered neighborhoods with their own peculiar landscapings.

I also met my neighbors. While it was my companions who drew the most interest, I took pleasure in this unfamiliar experience. Talking to the people who live near me. What strange times we live in.

One evening before a rainstorm, the baby silently dropped her toy lamb onto the sidewalk. Some good Samaritans found it, nestled the lamb into a waterproof bag, and gently hung him by a nail from a telephone pole. Then they posted their discovery on the town news Facebook site, gathering hundreds of likes and comments from people hungry for the heart-warming. The next morning, our route was set: The lamb, now a celebrity, was returned to its delighted owner, and the way home was one of sunshine and clear skies. At least one father had his faith in human decency restored, and the path ahead seemed more inviting, but still, perhaps, far too short.