Here is some great news! Today I will share two of my favorites: coffee and walking. From Prevention Magazine I learned:
Attention java lovers: drinking 5 or more cups of caffeinated coffee a
day lowers your risk for brain, oral, and throat cancer by nearly 40%.
Happy sipping!
And - Kristine Clark, director
of sports nutrition for Penn State University Park, says there is clear
evidence caffeine is a nonharmful stimulant that provides performance-enhancing benefits, which can include improved
endurance, stamina, and reaction time (in this article http://www.webmd.com/fitness-exercise/features/what-to-drink-when-you-exercise).
So, if I drink coffee before I walk, then I will have improved endurance and lesser risk of some cancers!
What do you drink while you are exercising?
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Monday, November 25, 2013
Thursday, September 12, 2013
Walking Sticks
I recently received a great gift from a woodcarver that helps in our food pantry at church. It is a walking stick decorated with various images associated with Bible stories. A black snake has been carved into it reminding me of the snake Moses lifted up. The snake comes out of a vine reminding me that Jesus is the true vine. And, the stick is just the right height for me. I have learned that walking with sticks increases the amount of calories burned and the number of muscles toned. This is not a new fad, but a proven way of getting fit.
Tom Rutlin started using sticks while walking in 1985. He is considered by many to be the "father" of the rapidly growing worldwide Nordic pole walking movement. He founded Exerstrider Products, Inc. in 1988, and introduced the world's first specially designed fitness walking poles. You can see his earlier instructional video at http://www.youtube.com/watch?v=NWKqAYw2r0g&feature=related
Prevention magazine did an article about walking with poles in September 2012 and included a suggested schedule for the "pole-walking" program. http://www.prevention.com/fitness/fitness-tips/walking-workouts-nordic-walking-poles AND http://www.prevention.com/fitness/fitness-tips/burn-more-calories-walking-nordic-walking-poles
According to Wendy Bumgardner, A pair of fitness walking poles allow you to burn more calories while feeling no greater exertion when walking on streets, sidewalks, and paths (http://walking.about.com/cs/poles/bb/bybpole.htm).
I have tried this "stick walking" exercise using my new carved stick and another "natural" stick that I had in the shed. I seem to move or rotate from side to side more than I did without the sticks. I like it!
I am trying several different ways to get fit, including reworking some of the techniques I have written about before. The goal is to get physically fit. I want to be able to walk where I want to, bike where I want to, and do either (or both) as often as I want to. So, I will share my experiences here; hopefully more often than I have over the past 12 months.
What are you doing to stay physically fit?
 |
| My new walking stick |
Prevention magazine did an article about walking with poles in September 2012 and included a suggested schedule for the "pole-walking" program. http://www.prevention.com/fitness/fitness-tips/walking-workouts-nordic-walking-poles AND http://www.prevention.com/fitness/fitness-tips/burn-more-calories-walking-nordic-walking-poles
According to Wendy Bumgardner, A pair of fitness walking poles allow you to burn more calories while feeling no greater exertion when walking on streets, sidewalks, and paths (http://walking.about.com/cs/poles/bb/bybpole.htm).
I have tried this "stick walking" exercise using my new carved stick and another "natural" stick that I had in the shed. I seem to move or rotate from side to side more than I did without the sticks. I like it!
I am trying several different ways to get fit, including reworking some of the techniques I have written about before. The goal is to get physically fit. I want to be able to walk where I want to, bike where I want to, and do either (or both) as often as I want to. So, I will share my experiences here; hopefully more often than I have over the past 12 months.
What are you doing to stay physically fit?
Thursday, May 31, 2012
Walk for Two Cents
After the Toad Suck 5K, I decided I would continue walking the 3.1 miles several days each week. I measured the distance from my driveway down Dixon Road and back home.
On Monday I put on my walking shoes and took off down the road. Soon I learned the folks driving automobiles on Dixon Road at 6:30 in the morning are not as kind or attentive as those who drive the road around 10 a.m. Some of those drivers got very close to the shoulder of the road on which I was walking! I am sure it was not intentional (notice tongue-in-cheek).
At the intersection of Arch Street and Dixon Road a vehicle darted out from Ironton in front of another vehicle, which barely avoided a collision, and barely missed hitting me (there are times when I will run a little bit).
As I walk I try to hold my head up, but sometimes I catch myself looking at the ground about five feet in front of me. I am told that it is not the best way to walk because it is poor posture, but it is a habit I have practiced most of 58 years. While I was looking down I saw a shiny penny so I picked it up: "A penny saved is a penny earned," right. In about 20 feet I picked up another penny. This one was not so shiny but still recognizable as a penny. About 40 feet farther down the road, I saw a large, flat-tipped screwdriver!
Now I do not propose one will fill up your retirement fund or your toolbox by walking, but you will probably discover some very interesting things along the road. So, take a hike.
Where have you walked lately?
On Monday I put on my walking shoes and took off down the road. Soon I learned the folks driving automobiles on Dixon Road at 6:30 in the morning are not as kind or attentive as those who drive the road around 10 a.m. Some of those drivers got very close to the shoulder of the road on which I was walking! I am sure it was not intentional (notice tongue-in-cheek).
At the intersection of Arch Street and Dixon Road a vehicle darted out from Ironton in front of another vehicle, which barely avoided a collision, and barely missed hitting me (there are times when I will run a little bit).
As I walk I try to hold my head up, but sometimes I catch myself looking at the ground about five feet in front of me. I am told that it is not the best way to walk because it is poor posture, but it is a habit I have practiced most of 58 years. While I was looking down I saw a shiny penny so I picked it up: "A penny saved is a penny earned," right. In about 20 feet I picked up another penny. This one was not so shiny but still recognizable as a penny. About 40 feet farther down the road, I saw a large, flat-tipped screwdriver!
Now I do not propose one will fill up your retirement fund or your toolbox by walking, but you will probably discover some very interesting things along the road. So, take a hike.
 |
| That's my 2 cents worth |
Where have you walked lately?
Thursday, May 10, 2012
Cinco de Mayo
This morning I went to Conway to participate in the Toad Suck Daze 5K walk. I could have run. It was permitted. But, I think running is just too much. Too much exercise; too much pain; and too much energy expended. So, I don't run. My philosophy is: I quit running in 1973 and haven't found anyone scary enough to make me run.
But, I do NOT begrudge those who like it and call it fun. I saw a sticker on a vehicle on day that had the number "13.1" in a circle of words: "Because I'm only half crazy." Runners are the folks who keep races like the Toad Suck 5K and 10K going each year. And, they have made some changes over the years. IN the beginning, I suppose the first one to cross the finish line was declared the winner. Then folks wanted to know how fast they completed a race, so a stop watch was added. Now, thanks to computer chips and other technology, said participant gets a little 2" by 3" card or chip that is activated when we step on the pad at the starting line and "stops the recording" when we step on the pad at the finish line. Then our times are perfectly recorded for perpetuity.
Even though everyone knew that we had this great technology for the time measurement, at the beginning they were still bunched up like cattle at feeding time. I stayed near the back of the pack.
I also noticed that runners and walkers appreciate folks who will cheer them on and encourage them to complete the race with dignity - or win (winning is good). I remember the first year that I participated, we got a lot of folks from church to stand at several spots on the race course to cheer the runners/walkers. They dressed up and used pompoms. It was great fun for us participants (dare I say, "racers"). So far we have no racers dressing in costumes (that is a good thing). However, today we did not have so many "cheerleaders" along the route. I did see several people who were directing traffic and helping to keep the race going. Now I realize that it takes a lot of volunteers to get a race happening. The organizers got the computer chips, some city policemen, had the fire department on notice, coverage from KTHV television, one water stop on the 5K race (there may have been another on the 10K), and food, water, and Gatorade at the finish. All of us who registered early paid $20. Shoot I ate that much after the race! Oh, we also got this year's version of the Toad Suck Daze tee-shirt.
When the race started, I walked about ½ mile (or less) when I saw a young man running towards the finish line. He was going to finish a 5K run in less than 20 minutes!
After I finished the race I noticed a lot of racers headed for the free concession stand under the bleachers of the high school football stadium (where we finished). When I caught up with them, I noticed a lot of those slim, lean runners grabbing up the Gatorade, water and fruit. I guess they were trying to replenish lost nutrients. Not me, I went straight for the pizza and water. Then I left the area and went to a donut shop for coffee, donuts, and a ham croissant. Ah, donuts and coffee — the breakfast of mediocre walkers!
During the race I saw some small children walking, too. At first I thought they were participating in the short Toad Trot the organizers planned for children. When I saw some midway through the 5K course, then I knew they were doing more than the Toad Trot. I was reminded of a 5K in Fort Smith in which my two older sons and I participated. I had to carry Bill for the last mile. His little four-year-old legs just couldn't go the distance. It was good to see the children participate. It is one exercise they can almost always do.
Well, now I have completed one goal of walking in 2012. Where have you walked lately?
But, I do NOT begrudge those who like it and call it fun. I saw a sticker on a vehicle on day that had the number "13.1" in a circle of words: "Because I'm only half crazy." Runners are the folks who keep races like the Toad Suck 5K and 10K going each year. And, they have made some changes over the years. IN the beginning, I suppose the first one to cross the finish line was declared the winner. Then folks wanted to know how fast they completed a race, so a stop watch was added. Now, thanks to computer chips and other technology, said participant gets a little 2" by 3" card or chip that is activated when we step on the pad at the starting line and "stops the recording" when we step on the pad at the finish line. Then our times are perfectly recorded for perpetuity.
Even though everyone knew that we had this great technology for the time measurement, at the beginning they were still bunched up like cattle at feeding time. I stayed near the back of the pack.
I also noticed that runners and walkers appreciate folks who will cheer them on and encourage them to complete the race with dignity - or win (winning is good). I remember the first year that I participated, we got a lot of folks from church to stand at several spots on the race course to cheer the runners/walkers. They dressed up and used pompoms. It was great fun for us participants (dare I say, "racers"). So far we have no racers dressing in costumes (that is a good thing). However, today we did not have so many "cheerleaders" along the route. I did see several people who were directing traffic and helping to keep the race going. Now I realize that it takes a lot of volunteers to get a race happening. The organizers got the computer chips, some city policemen, had the fire department on notice, coverage from KTHV television, one water stop on the 5K race (there may have been another on the 10K), and food, water, and Gatorade at the finish. All of us who registered early paid $20. Shoot I ate that much after the race! Oh, we also got this year's version of the Toad Suck Daze tee-shirt.
When the race started, I walked about ½ mile (or less) when I saw a young man running towards the finish line. He was going to finish a 5K run in less than 20 minutes!
After I finished the race I noticed a lot of racers headed for the free concession stand under the bleachers of the high school football stadium (where we finished). When I caught up with them, I noticed a lot of those slim, lean runners grabbing up the Gatorade, water and fruit. I guess they were trying to replenish lost nutrients. Not me, I went straight for the pizza and water. Then I left the area and went to a donut shop for coffee, donuts, and a ham croissant. Ah, donuts and coffee — the breakfast of mediocre walkers!
During the race I saw some small children walking, too. At first I thought they were participating in the short Toad Trot the organizers planned for children. When I saw some midway through the 5K course, then I knew they were doing more than the Toad Trot. I was reminded of a 5K in Fort Smith in which my two older sons and I participated. I had to carry Bill for the last mile. His little four-year-old legs just couldn't go the distance. It was good to see the children participate. It is one exercise they can almost always do.
Well, now I have completed one goal of walking in 2012. Where have you walked lately?
Monday, April 30, 2012
Walking Through History
During the last week of April, Laurie and I went with friends on vacation to Williamsburg, Virginia. Our vacation was an effort to have fun in an area known for making history. We did not - make history that is.
Within one hour of where the James River and the York River meet the Atlantic Ocean, Virginia has experienced the beginning of a new nation, our Declaration of Rights, Revolution, and Civil Wars (some would call it the War of Northern Aggression). From Jamestown to Williamsburg, one can experience history like no other place I have been - even Mackinac Island.
Every day we walked most all day because Colonial Williamsburg closes the streets from 8 a.m. to 10 p.m. We had only one choice other than to walk everywhere - ride the shuttle bus. We walked the streets between historical presentations at the Colonial Capital, Governor's Mansion, and the Court House.
Early in the morning my friend and I walked through the historical streets before they filled with tourists, school tour groups, and history re-enactors. Only a few city workers and others walking and running for exercise. The town at that hour is quiet mostly. I ponder if Patrick Henry walked this early as he pondered becoming a rebel against the country to which he had always pledged allegiance.
I wonder as I walk down Prince George Street, if Thomas Jefferson walked this same street and thought, "all men are created equal" and "they derive rights inherent and inalienable, among which are the preservation of life, liberty, and the pursuit of happiness; that to secure these ends, governments are instituted among men. whenever any form of government shall become destructive of these ends, it is the right of the people to alter or abolish it, and to institute new government." Radical thoughts from a man who grew up loyal to the King. When did such thoughts develop in the minds of the influential men of Williamsburg?
If you decide to visit Colonial Williamsburg, know that the terrain is mostly flat, but not completely. The walk will be easy enough and you should be able to walk the perimeter of the town in about an hour because it is only about three miles. Shoot, you could look in the shop windows like I did three mornings and make it in an hour!
Which historic sit have you walked?
Within one hour of where the James River and the York River meet the Atlantic Ocean, Virginia has experienced the beginning of a new nation, our Declaration of Rights, Revolution, and Civil Wars (some would call it the War of Northern Aggression). From Jamestown to Williamsburg, one can experience history like no other place I have been - even Mackinac Island.
Every day we walked most all day because Colonial Williamsburg closes the streets from 8 a.m. to 10 p.m. We had only one choice other than to walk everywhere - ride the shuttle bus. We walked the streets between historical presentations at the Colonial Capital, Governor's Mansion, and the Court House.
Early in the morning my friend and I walked through the historical streets before they filled with tourists, school tour groups, and history re-enactors. Only a few city workers and others walking and running for exercise. The town at that hour is quiet mostly. I ponder if Patrick Henry walked this early as he pondered becoming a rebel against the country to which he had always pledged allegiance.
I wonder as I walk down Prince George Street, if Thomas Jefferson walked this same street and thought, "all men are created equal" and "they derive rights inherent and inalienable, among which are the preservation of life, liberty, and the pursuit of happiness; that to secure these ends, governments are instituted among men. whenever any form of government shall become destructive of these ends, it is the right of the people to alter or abolish it, and to institute new government." Radical thoughts from a man who grew up loyal to the King. When did such thoughts develop in the minds of the influential men of Williamsburg?
If you decide to visit Colonial Williamsburg, know that the terrain is mostly flat, but not completely. The walk will be easy enough and you should be able to walk the perimeter of the town in about an hour because it is only about three miles. Shoot, you could look in the shop windows like I did three mornings and make it in an hour!
Which historic sit have you walked?
Friday, April 20, 2012
Walking in Harmony
On April 16 and 17 I attended a seminar led by Dr William Abraham at Hendrix College. It was quite interesting, which is common with lectures by Dr Abraham. But, I also had opportunity to walk around campus. Two things interested me most: first, something called a "harmonic fugue;" and second, the labyrinth on campus.
When I first arrived at Hendrix on Monday, there were no parking spaces near the lecture hall. So, I parked about a block away in a community parking area. To get to the lecture hall I walked across Washington Street where it intersects Harkrider. There, the city built a "roundabout," which is designed to keep traffic flowing without installing and maintaining a traffic light. When the city built that they also installed a tunnel under Harkrider, which allows students to cross from the main campus to the athletic campus (and vice versa). That tunnel is also called a "harmonic fugue."
"Harmonic Fugue" is an interactive sound and light environment conceived as a place to experience creativity. You can see more of how it works and learn more about the designer, Christopher Janney at this website: http://janneysound.com/urban-musical-instruments/harmonic-fugue/
Walking through this tunnel was a fun experience. In fact, I walked through several times just to hear the different tones and to try to catch the different "environmental sounds indigenous to Arkansas." Go and see for yourself. Let me know what you think.
Later, on Tuesday, I walked completely across campus from the "harmonic fugue" in order to experience the Hendrix Labyrinth. I first experienced walking a labyrinth at Pulaski Heights United Methodist and seemed to relax while walking the concentric circles. Later I walked outdoors on Mount Eagle's labyrinth. It was even more enjoyable than the indoor one at Pulaski Heights! It seems to help me center my spirit on Christ Jesus through Holy Spirit. I'm not sure how and I know it doesn't help many people, but I liked it and I try to walk a labyrinth as often as I can. The Hendrix Labyrinth is a “Petite Chartres” labyrinth, modeled upon the labyrinth in the Chartres Cathedral, a Christian pilgrimage destination since the Middle Ages.
Where have you walked lately?
When I first arrived at Hendrix on Monday, there were no parking spaces near the lecture hall. So, I parked about a block away in a community parking area. To get to the lecture hall I walked across Washington Street where it intersects Harkrider. There, the city built a "roundabout," which is designed to keep traffic flowing without installing and maintaining a traffic light. When the city built that they also installed a tunnel under Harkrider, which allows students to cross from the main campus to the athletic campus (and vice versa). That tunnel is also called a "harmonic fugue."
"Harmonic Fugue" is an interactive sound and light environment conceived as a place to experience creativity. You can see more of how it works and learn more about the designer, Christopher Janney at this website: http://janneysound.com/urban-musical-instruments/harmonic-fugue/
Walking through this tunnel was a fun experience. In fact, I walked through several times just to hear the different tones and to try to catch the different "environmental sounds indigenous to Arkansas." Go and see for yourself. Let me know what you think.
Later, on Tuesday, I walked completely across campus from the "harmonic fugue" in order to experience the Hendrix Labyrinth. I first experienced walking a labyrinth at Pulaski Heights United Methodist and seemed to relax while walking the concentric circles. Later I walked outdoors on Mount Eagle's labyrinth. It was even more enjoyable than the indoor one at Pulaski Heights! It seems to help me center my spirit on Christ Jesus through Holy Spirit. I'm not sure how and I know it doesn't help many people, but I liked it and I try to walk a labyrinth as often as I can. The Hendrix Labyrinth is a “Petite Chartres” labyrinth, modeled upon the labyrinth in the Chartres Cathedral, a Christian pilgrimage destination since the Middle Ages.
Where have you walked lately?
Friday, April 13, 2012
April - so far
I cannot think of the word(s) to describe how miserable I feel because of the pollen this year!
I have hardly walked any these past two weeks. I have parked farther from the store or the hospital when I went to those kinds of places. After visiting someone at the hospital, I will walk down the stairs rather than ride the elevator.
But, I have not deliberately walked thirty continuous minutes in nearly two weeks. I apologize. I have a good excuse. And I'm about over it - the sinus condition that is.
What about you? Has gardening taken over your walking time?
I have hardly walked any these past two weeks. I have parked farther from the store or the hospital when I went to those kinds of places. After visiting someone at the hospital, I will walk down the stairs rather than ride the elevator.
But, I have not deliberately walked thirty continuous minutes in nearly two weeks. I apologize. I have a good excuse. And I'm about over it - the sinus condition that is.
What about you? Has gardening taken over your walking time?
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