I have looked at different kinds of exercises and even though walking is by far the best, there are a few others that are worth mentioning, albeit not something I would do on a regular basis.
Biking is something I did quite often many years ago. Don't own a bike now but hope to shortly, not only for the exercise but more so for the transportation aspect. I don't live in a bicycling friendly neighborhood since there are many hills and have to go a few miles to find staightaways and level ground to bike.
Another fun and exercise filled sport is table tennis. A friend mentioned to me that it is one of the best forms of exercise in terms of a complete workout for the body and mind. The physical benefits (once past the beginners stage) are a tremendous workout and the hand/eye coordination that works the brain simultaneouly.
I play ping pong on a regular basis (at the Santa Cruz Table Tennis Club) and know first hand of the great workouts I get at the end of each visit.
Another sport that I used to play quite often is tennis. In the past year I have hit more on the backboard, usually at Aptos Junior High School, than with someone on the court. Not only do I get a better workout (a 30 min. session is all I need), but I can do it when I want to. It is also an easier way to work on a particular stroke.
Many times I walk the the mile or so to and from the backboard site, and so my legs also get a workout.
The bottom line is finding an exercise that is fun and doing it consistantly to enjoy the benefits.
Saturday, September 20, 2008
Tuesday, September 9, 2008
Going to the store and the beach.
You know recently I discovered two different ways to incorporate walking into my daily routine.
I live a little over a mile from the beach here in beautiful Aptos California, and for the longest time whenever wanted to go to the beach I would hop into the car and drive to the beach. Several months ago I decided to walk to the beach, shed my footwear, and walk along the surf. This has been a great addition to my regiment, especially the walk home as it all uphill (and this is the part I walk as fast as I can).
The grocery store is a little farther away (over 2 miles) and whenever I need 1 or two items, instead of doing the first thing that comes to mind (use the car), I walk the two plus miles (which include going following train tracks) to the store and back.
These new additions have made me discover new streets in my neighborhood and meet some of my neighbors, something hard to do while driving.
If you have not walked your neighborhood, this is a great way to see some beautiful front and back yards and not just a fleeting glance you get whilst driving. And get some wonderful exercise while you're at it too!
I live a little over a mile from the beach here in beautiful Aptos California, and for the longest time whenever wanted to go to the beach I would hop into the car and drive to the beach. Several months ago I decided to walk to the beach, shed my footwear, and walk along the surf. This has been a great addition to my regiment, especially the walk home as it all uphill (and this is the part I walk as fast as I can).
The grocery store is a little farther away (over 2 miles) and whenever I need 1 or two items, instead of doing the first thing that comes to mind (use the car), I walk the two plus miles (which include going following train tracks) to the store and back.
These new additions have made me discover new streets in my neighborhood and meet some of my neighbors, something hard to do while driving.
If you have not walked your neighborhood, this is a great way to see some beautiful front and back yards and not just a fleeting glance you get whilst driving. And get some wonderful exercise while you're at it too!
Thursday, September 20, 2007
Walking At The Beach
This past weekend I participated in the annual beach cleanup and had a wonderful time doing something for the environment while getting more acquainted with other like minded participants.
It was a sunny and clear day from the get go and not too hot (mid 70's with a gentle breeze). Upon starting I ran into someone who recognized me from a church I attended 12 years ago. It sure made the 3 hours at the beach go faster as he was also there for the beach cleaup. I later met other members of his church as he invited me to a picnic the church was hosting.
In the 3 hours I must have picked up 10 lbs of trash and walked a few miles at my favorite beach and all for a good cause, dang I even made several new friends! I consider walking at the beach therapeutic and always good exercise; I have probably logged several hundred miles (maybe even a thousand!) at this particular beach.
I consider this my beach and let others use it!
It was a sunny and clear day from the get go and not too hot (mid 70's with a gentle breeze). Upon starting I ran into someone who recognized me from a church I attended 12 years ago. It sure made the 3 hours at the beach go faster as he was also there for the beach cleaup. I later met other members of his church as he invited me to a picnic the church was hosting.
In the 3 hours I must have picked up 10 lbs of trash and walked a few miles at my favorite beach and all for a good cause, dang I even made several new friends! I consider walking at the beach therapeutic and always good exercise; I have probably logged several hundred miles (maybe even a thousand!) at this particular beach.
I consider this my beach and let others use it!
Thursday, September 13, 2007
Walking As An Exercise
Before 'discovering' walking in 1984, I would have been hardpressed to think of walking as an exercise, let along an activity that could keep you fit forever.
One of the holy grails of good health is a fast metabolism, and no other single exercise in my opinion comes close to fulfilling the end result as walking does. Numerous books I have read on health and fitness tout exercises that are slow, prolonged and low impact and no other activity fills the billing as walking does.
Initially for me it was an hour or so in the evening, but like anything else one likes, I added more walking times in the day (and night). For many years I did a mile walk (15-20 min) at 11 just before retiring for the night.
If you do something long enough, and in my case walking for over 20 years, the subtle benefits (not needing a jacket most of the time) and other not so subtle ones (such as keeping healthy for the most part) are realized. Here in Northern California (especially Aptos), we are blessed with milder temps year round. So it could be 65 in the middle of summer or winter (not to say it does not occationally get 15-20 degrees on either side of 65). During cool nights when most people would stay indoors to keep warm, maybe even huddle around a fireplace, I like to go on long walks, exploring areas around my neighborhood, and enticing others to join me.
In my opinion, there isn't a better, all around, convenient and more perfect exercise. Quick, think of another exercise you can do right now putting on no special gear or requiring a partner (however a walking partner makes it more fun); even running requires special foot gear. Many times I walk in the same shoes I regularly wear. Many people argue that swimming is the more perfect exercise, but the time and effort it takes to get into your swimming gear and driving to the nearest pool defeats the purpose.
A 30 minute daily walk with a gradually increasing pace is a great start to an exercise program that could last a lifetime. My normal starting speed is 120 paces a minute or 2 paces a second (this is most peoples regular walking speed) and usually at the end of my walk (30 min. later) its 140 paces a min. I don't recomend this pace unless your a seasoned walker. I have done 200 paces a min, but only suggest it if you are a speed walker.
Very rarely do I walk for over 30 minutes as the time/benefit factor after a half hour is not much.
One of the holy grails of good health is a fast metabolism, and no other single exercise in my opinion comes close to fulfilling the end result as walking does. Numerous books I have read on health and fitness tout exercises that are slow, prolonged and low impact and no other activity fills the billing as walking does.
Initially for me it was an hour or so in the evening, but like anything else one likes, I added more walking times in the day (and night). For many years I did a mile walk (15-20 min) at 11 just before retiring for the night.
If you do something long enough, and in my case walking for over 20 years, the subtle benefits (not needing a jacket most of the time) and other not so subtle ones (such as keeping healthy for the most part) are realized. Here in Northern California (especially Aptos), we are blessed with milder temps year round. So it could be 65 in the middle of summer or winter (not to say it does not occationally get 15-20 degrees on either side of 65). During cool nights when most people would stay indoors to keep warm, maybe even huddle around a fireplace, I like to go on long walks, exploring areas around my neighborhood, and enticing others to join me.
In my opinion, there isn't a better, all around, convenient and more perfect exercise. Quick, think of another exercise you can do right now putting on no special gear or requiring a partner (however a walking partner makes it more fun); even running requires special foot gear. Many times I walk in the same shoes I regularly wear. Many people argue that swimming is the more perfect exercise, but the time and effort it takes to get into your swimming gear and driving to the nearest pool defeats the purpose.
A 30 minute daily walk with a gradually increasing pace is a great start to an exercise program that could last a lifetime. My normal starting speed is 120 paces a minute or 2 paces a second (this is most peoples regular walking speed) and usually at the end of my walk (30 min. later) its 140 paces a min. I don't recomend this pace unless your a seasoned walker. I have done 200 paces a min, but only suggest it if you are a speed walker.
Very rarely do I walk for over 30 minutes as the time/benefit factor after a half hour is not much.
Tuesday, July 31, 2007
Setting Challenges
Over the years I have set different challenges to keep me motivated. Once I set a goal, say walking 2000 miles a year, I break it down to a managable daily amount, and in this case its a shade less than 5.5 miles a day. Two thousand miles is a dang huge distance, enough to say 'not a chance' before ever getting started!
This was my goal over 15 years ago and the 5-6 miles average each day was quite managable. You know each person would do this differently, all at one shot or break it further down in smaller portions - it worked best for me to do a mile or so whenever I could find a spare 15-20 min. I spent the first 30 to 40 min. of my hour long lunch break putting in a couple of miles, and on days when only 30 min was availed for lunch, it would go entirely for the walk (could always sneak a bite at my desk). Very soon it become a habit and found that I could not do without my lunchtime workout (now I know it was the endorphins). My co-workers thought I was off my rocker as cold and rainy days seldom kept me from getting my feet wet. Little did they know what spurred me on.
I used to work near the beach and quite close to a beautiful walkway that follows the beach/coastline for 2-3 miles. This was my destination after work for many years spending an hour or more along the walkway taking in the beautiful views and numerous sunsets while letting those wanting to rush home fight the commute traffic -
see there is a solution to everything, and most of the time, better. So by the time I got home, usually by 6:30 or 7, I had just completed a relaxing hour plus walk and easily put in 5-6 miles so far. During this time I always put in a mile or so just before going to bed - I was so dedicated that I remember one evening after getting under the covers, I had somehow forgotten to do my walk so I promply threw off the covers, put on my walking shoes and did my walk! (those endorphins will get you everytime).
So you see walking 6 miles a day (or 2000 miles a year), for those who are dedicated, need not be an unsurmountable challenge.
This was my goal over 15 years ago and the 5-6 miles average each day was quite managable. You know each person would do this differently, all at one shot or break it further down in smaller portions - it worked best for me to do a mile or so whenever I could find a spare 15-20 min. I spent the first 30 to 40 min. of my hour long lunch break putting in a couple of miles, and on days when only 30 min was availed for lunch, it would go entirely for the walk (could always sneak a bite at my desk). Very soon it become a habit and found that I could not do without my lunchtime workout (now I know it was the endorphins). My co-workers thought I was off my rocker as cold and rainy days seldom kept me from getting my feet wet. Little did they know what spurred me on.
I used to work near the beach and quite close to a beautiful walkway that follows the beach/coastline for 2-3 miles. This was my destination after work for many years spending an hour or more along the walkway taking in the beautiful views and numerous sunsets while letting those wanting to rush home fight the commute traffic -
see there is a solution to everything, and most of the time, better. So by the time I got home, usually by 6:30 or 7, I had just completed a relaxing hour plus walk and easily put in 5-6 miles so far. During this time I always put in a mile or so just before going to bed - I was so dedicated that I remember one evening after getting under the covers, I had somehow forgotten to do my walk so I promply threw off the covers, put on my walking shoes and did my walk! (those endorphins will get you everytime).
So you see walking 6 miles a day (or 2000 miles a year), for those who are dedicated, need not be an unsurmountable challenge.
Thursday, July 26, 2007
Walking Meditation
One very simple exercise, walking,
comes close to being ideal
-Deepak Chopra, MD
Walking is your physical body's meditation. According to Dr. Deepak Chopra, walking half an hour a day improves not only the quality of life, but may add years to your life as well. As you step into a walking rhythm, with your naturally alternating arm and leg movements, energy and information weave gracefully back and forth across the midline of body and brain, and unity of feeling and function become possible, if you will allow….
Can you permit yourself to walk just for walking's sake, not just to get there? Can you make your walk a time-out from current concerns? Can you be present in each moment with each breath, each step, and then
become aware of the life around you, the wonders that Nature creates in spite of our attempts to tame her?
If you can, even for a while, then the left brain may surrender its cognitive dominance of day to day life. It may even allow your creative right brain opportunity for its natural modes of expression - inspiration and intuition. And you may find along your way, a quiet
peace that passes understanding.
comes close to being ideal
-Deepak Chopra, MD
Walking is your physical body's meditation. According to Dr. Deepak Chopra, walking half an hour a day improves not only the quality of life, but may add years to your life as well. As you step into a walking rhythm, with your naturally alternating arm and leg movements, energy and information weave gracefully back and forth across the midline of body and brain, and unity of feeling and function become possible, if you will allow….
Can you permit yourself to walk just for walking's sake, not just to get there? Can you make your walk a time-out from current concerns? Can you be present in each moment with each breath, each step, and then
become aware of the life around you, the wonders that Nature creates in spite of our attempts to tame her?
If you can, even for a while, then the left brain may surrender its cognitive dominance of day to day life. It may even allow your creative right brain opportunity for its natural modes of expression - inspiration and intuition. And you may find along your way, a quiet
peace that passes understanding.
How It All Started
I 'discovered' walking during a winter over 23 years ago. It was early January 1984 and I was in the middle of watching some television when I decided to take a short break to stretch out and get some fresh air outside. Upon returning about half hour later I felt very much rejuvinated and also built up some warmth.
Although it does not get very cold here in Northern California during winter, it does feel good to keep warmer than the 50 to 60 degree winter daytime lows. In as much as I could bundle up or turn up the heat, the warmth I was experiencing from this 'new' way was something I have been addicted to ever since.
It does help that the weather here in Aptos, 10 minutes south of Santa Cruz, is mild year round, so walking as an exercise is something I can practice any time of year - its 3:30 here in the afternoon and the temperature is in the high 60's in the middle of summer! Even the warmest days, 'the dog days of summer',don't get much past 80; it's the ocean influence that keeps the heat away. Recently we had several days of hot weather (80-85) in a row and we knew nature's air-conditioner would come to the rescue.
Although it does not get very cold here in Northern California during winter, it does feel good to keep warmer than the 50 to 60 degree winter daytime lows. In as much as I could bundle up or turn up the heat, the warmth I was experiencing from this 'new' way was something I have been addicted to ever since.
It does help that the weather here in Aptos, 10 minutes south of Santa Cruz, is mild year round, so walking as an exercise is something I can practice any time of year - its 3:30 here in the afternoon and the temperature is in the high 60's in the middle of summer! Even the warmest days, 'the dog days of summer',don't get much past 80; it's the ocean influence that keeps the heat away. Recently we had several days of hot weather (80-85) in a row and we knew nature's air-conditioner would come to the rescue.
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