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 FITNESS FITNESS 

& & 

HEALTHY LIVINGHEALTHY LIVING

Mountain Views-News SATURDAY, September 20, 2025


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

FEET FIRST

UNLOCK YOUR LIFE


If your feet don’t feel good, the rest of your body won’t 
either. It sounds simple, but it’s true. Your feet are the 
foundation of your body. Every step you take, every jump, 
every run, even standing in line at the grocery store, your 
feet are working hard. And when your feet hurt, it affects 
your balance, your posture, and even your mood. Trying 
to exercise with sore or injured feet is tough, and it can 
make you feel like giving up before you even get started.

Foot pain can come from many different issues, some 
common, some not so common. Plantar fasciitis is one of 
the most well-known foot problems. It’s the inflammation 
of a band of tissue on the bottom of your foot called the 
plantar fascia. It usually hurts first thing in the morning or 
after long periods of sitting, and the pain often eases a little 
as you walk. But if ignored, it can make every step painful.

Another common problem is bunions. These are bony 
bumps that form at the base of your big toe. Bunions can 
make shoes uncomfortable and walking difficult. They can also affect the way you walk, 
which may cause knee, hip, or back pain over time.

Corns and calluses are also widespread. These are thickened areas of skin that develop from 
friction and pressure, often from shoes that don’t fit properly. They may not be dangerous, 
but they can be painful and make walking or running uncomfortable.

Heel spurs (calcium deposits on the bottom of the heel) can also cause pain, especially when 
standing or walking for long periods. And let’s not forget about the less glamorous but very 
real problems: ingrown toenails, athlete’s foot, and hammertoes. Each of these can limit 
your ability to move comfortably.

One foot injury that might surprise people in its simplicity is a fractured or broken toe. A 
broken toe is surprisingly common, and it can happen from dropping something on your 
foot, stubbing it hard, or even during sports. You’ll know if you have cracked or broken it 
because the initial pain will not go away. It will also bruise terribly. Unlike a broken arm or 
leg, the doctor won’t do much except tape it and check to make sure it’s healing correctly. 
The key is to keep it moving enough to avoid stiffness while protecting it from further injury.

So how can you keep exercising if you have a broken toe? One trick is to modify your shoes. 
You can take an old pair of sneakers and carefully cut a hole where the toe is broken. This 
takes the pressure off the injured toe, allowing you to wear shoes comfortably and continue 
your normal activities. It may seem like a small thing, but being able to move without pain 
makes a huge difference in staying active while you heal.

Proper footwear is essential for foot health. Shoes should fit well, provide support, and have 
enough room for your toes to move naturally. Athletic shoes are not just about style—they 
protect your feet from impact and reduce the risk of injury. Avoid wearing worn-out shoes, 
high heels, or shoes that squeeze your toes for long periods. 

Stretching and strengthening your feet are also important. Simple exercises like rolling your 
foot over a tennis ball, picking up marbles with your toes, or stretching your calves can keep 
your feet flexible and strong. Strong, flexible feet help you balance better, absorb shock when 
you walk or run, and reduce the chance of injury.

Ignoring foot pain can lead to bigger problems. When one part of your foot hurts, you may 
unconsciously change the way you walk. Over time, this can cause pain in your knees, hips, 
or lower back. It can also make it harder to stick with your exercise routine. That’s why 
taking care of your feet is not just about comfort. It’s about keeping your entire body healthy 
and functional.

Pay attention to your feet. Notice if your toes are cramped, if your heels hurt in the morning, 
or if there are changes in your nails or skin. Treat minor problems before they become major 
ones. And keep an old pair of workout shoes in case you need to cut a hole in one. You don’t 
have to stop living your life while your toe heals.

Happy feet mean a happy body. Taking care of your feet, wearing the right shoes, and 
addressing problems early will help you move better, feel better, and stay active for the long 
haul. Your feet do a lot for you. Return the favor by keeping them in good shape. 

“THE ENVELOPE EXPERIMENT” 

 An Analog Invitation

There’s a story from the great American writer Kurt Vonnegut that 
I love. He talks about telling his wife he's heading out to buy an 
envelope. She asks him, reasonably, why he doesn’t just order a 
box of a hundred online and save time. But Vonnegut doesn’t want 
to save time. He wants to spend it.

He describes the joy of the journey, encountering people, giving a 
thumbs up to a fire engine, and asking a stranger about her dog. 
The envelope is just an excuse. What he’s really doing is living. As Vonnegut puts it:

“We’re here on Earth to fart around.”

That phrase has been bouncing around in my head lately as I watch the slow, quiet disappearance 
of the gift of small talk.

I occasionally find myself in courthouses, places where strangers are shuffled together for 
jury duty. These used to be unexpectedly social spaces. People would complain about the 
coffee or compare books. Some even fell in love waiting to serve their civic duty.

Now? Everyone’s head is down. Shoulders slumped. Eyes glued to glowing rectangles. Even 
in loneliness, we are alone together, each sealed inside a digital bubble.

It’s not just the teenagers, either. Adults are just as tethered to their phones. Our children 
watch us stare at our screens while we tell them to go play. They see us scroll while we half-
listen. And so, they wait impatiently to join the club.

Meanwhile, research is piling up: face-to-face interaction, even brief and imperfect, builds 
mental resilience, lowers loneliness, and deepens empathy. Leaving your phone behind for 
just an hour a day can alter how you perceive and experience the world. Analog living isn’t 
about rejecting technology; it’s about reconnecting with the unpredictable, real, physical 
people and places around us.

So here’s my challenge to you:

Join me in an analog experiment.

Go outside. Leave your phone behind. Walk to buy an envelope, literally or metaphorically. 
Smile at someone. Ask about their dog. Compliment their hat. Start a weird little conversation. 
You might just remember what it feels like to be fully present.

And while you’re at it, pick up a copy of this newspaper. Yes, the one you’re holding, or 
could be. Thousands of physical editions of The Mountain Views News are printed and 
distributed across the San Gabriel Valley each week. If it’s not on your doorstep, it’s waiting 
for you at a newsstand. The digital edition plays an important role, but this physical paper 
represents the work of many people: writers, editors, printers, delivery drivers, and vendors. 
It’s not just content. It’s a community.

We are dancing animals on the planet for a very brief time. And the computers?

Well, they don’t dance.

Lori A. Harris is an award-winning transformational coach. You can learn more about her at LoriAHarris.
com

Lori A. Harris

ALL THINGS by Jeff Brown


POSSIBLE BENEFITS OF DEEP 
BREATHING

According to internet info deep breathing is a 
simple yet powerful practice that offers numerous 
benefits for both the body and the mind. 
At its core, deep breathing involves intentionally 
slowing down your breath, drawing air 
fully into your lungs, and exhaling completely. 
This seemingly small act has significant effects 
on your physical health, emotional well-being, and stress levels. Lots of Youtube breathing videos 
for more information

One of the main reasons deep breathing is good for you is because it activates the parasympathetic 
nervous system, often called the “rest and digest” system. Most people spend much of their time 
in a state of mild stress, with the sympathetic nervous system—responsible for the “fight or flight” 
response—dominating. This constant stress mode can raise blood pressure, increase heart rate, and 
strain the body. By practicing deep breathing, you encourage your body to relax. Heart rate slows, 
muscles loosen, and stress hormones like cortisol begin to decrease. This helps create a sense of 
calm and balance.

Deep breathing also improves oxygen exchange in the body. Many people breathe shallowly, using 
only the upper part of their lungs. This limits oxygen intake and can lead to fatigue, poor concentration, 
and even anxiety. When you take slower, deeper breaths, you bring in more oxygen and release 
more carbon dioxide. This enhanced exchange supports better energy production in your cells, 
improves circulation, and can even sharpen mental clarity.

Another benefit is that deep breathing directly reduces stress and anxiety. When you feel anxious, 
your breath often becomes rapid and shallow, which in turn sends signals to your brain that reinforce 
the feeling of danger. By slowing your breathing, you send the opposite message: that you are 
safe. Studies show that just a few minutes of deep breathing can lower perceived stress levels and 
improve mood.

Physically, deep breathing can also support the immune system. Chronic stress weakens immune 
function, making you more susceptible to illness. By lowering stress through breathing practices, 
you indirectly boost your body’s natural defenses. Additionally, deep breathing strengthens the diaphragm 
and improves lung capacity, which can be especially helpful for people with respiratory 
issues.

Finally, deep breathing fosters mindfulness. Focusing on your breath anchors you to the present 
moment, reducing rumination about the past or worry about the future. This can improve overall 
emotional resilience and create a greater sense of well-being.

In short, deep breathing may be good for you because it relaxes the body, calms the mind, improves 
oxygen flow, reduces stress, and supports both physical and mental health. It’s a free, accessible tool 
that can be practiced anytime, anywhere, with powerful results.


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com