My Birthday

     Today I turn 59.  I thought it would be a good thing to blog tonight.  I feel good and I just signed up for a run before the St. Patrick's Day Parade.  My wife bought me a running kilt and it is great.  I can't wait to wear it.
      I run a little bit every day before work.  I fit it in to my schedule, to stay flexible and to keep active. There are a lot of excuses why we can't exercise...no time, tired, etc.   You need to fit a small walk in at break or on your lunch.  Or a small walk prior to going into work.  You can do this if you really want to.  Life does get in the way at times, but your health is important.  You need to fit it in for a few times during the week to keep moving and stay active.
      I always tell you it doesn't matter what you do.  You can stretch on the floor while you are watching TV.  You can walk to the local store to buy a lottery ticket.  You can lift some vegetable cans to strengthen your arms while watching TV.  It doesn't matter what you do...just do it. Your body will thank you for it.


No matter what age...just do it...

Don't Give Up

     My wife always tells me that she knows how my story will end...someone is going to run over me with a car while I'm out for a run.  Why, you ask?  Well, I have a tendency to yell at people who stop in the crosswalks at intersections. I yell at people who almost hit me when they make a right turn on red, when I have the right of way. I yell at the people who park on the sidewalks --and they are all over the city of Scranton.  I had to tie an identification tag to my sneaker in case, to give her at least the chance of getting a call when this happens.
     I like running on different streets around the city or at Nay Aug Park.  Most days, my hip hurts and I have some pain in different joints.  It's odd but I don't feel the pain when I run.  I feel a sense of accomplishment that I keep moving and am burning some calories.  I stretch out after running, trying to keep all the joints limber and keep moving into my late 50s.  I also feel that there is a very deep connection between keeping fit and maintaining cognitive brain function as you get older.  I run on the treadmill when it's bitter cold outside or there is a lot of snow on the ground.  The treadmill is nice because I can run fast, slow, backwards and really do a variety of things to vary the workout.
     There are many days that I don't feel like running, I feel like sitting on the couch, sipping my coffee and working on my papers and research for my classes.  I don't.  You have to move to stay flexible.  You have to move to help your blood flow and even keep your brain healthy.  It doesn't matter what you do.  Take your pet out to play in the snow.  Walk over to the convenient and buy that winning lottery ticket.  Shovel a path for your neighbor when they can't.  It doesn't matter how big or small the effort is.  It is the effort and the attitude that matter.


....I will never give up. 

Snow Can Be Good

     We complain about the snow, about how much we hate winter and we want to move.  It's hard to get out, get to work and keep active.  The cold air burns our faces and it hurts to take a deep breath sometimes.
     However, if you are looking at it from a fitness angle, you can burn 400 calories an hour shoveling snow.  If I walk for an hour I only burn 225 calories.  So, by comparison, it is a much better workout.  You are also working your arms, shoulders and legs.  You have to be careful, though, that you are doing this correctly.  You can't use your back to lift, you have to lift with your legs.  You should be pushing more than you are lifting and you shouldn't be twisting at all to throw snow.
     My wife reminds me all of the time that walking on the beach through the sand. requires 2.1 to 2.7 times more energy than walking on hard surfaces and soaking up some sun helps us to acquire the  Vitamin D that we are all so craving desperately in the winter. Obviously, you now know that she would like to move so that winter never happens again.
       It doesn't matter if you are shoveling, having a snowball fight, pushing a broom to clean your steps or just pushing the snow off of your car, you are moving.  Get out there, clean your walks, help your neighbor and burn those calories!

Let's be careful out there...but let's get out there...

A Long, Cold Winter

During the long, cold winter we have a tendency to gain some weight.  We don't go outside as much, we enjoy all of the holiday food and drink and we become very sedentary.  That's just normal, we seem to do that every year.  Then, we hit the New Year and the resolutions come in and we make promises we really do intend to keep.  Keeping them is another story.  We start out well and then we start to make excuses and other promises about keeping them.  Don't worry, we all do it.
     January is long and cold.  It is nine degrees this morning, which really makes running or walking outside very difficult.  If you don't bundle up frostbite can set in.  If you do bundle up, it's difficult to be flexible and move.  So, we stay inside.  At our home, we have a treadmill, so there are no excuses here to not walk or run a little bit. At least on the weekends.  I have a new job that has a schedule of Monday through Friday, so I can do a little more in the morning during the week.  That makes me feel better about staying flexible and not falling out of a routine.
     However, if you think about it, there is a lot to do inside.  We have a lot of steps in our home. There are 18 going to the second floor.  There are about 8 to the basement.  If your knees are doing okay, you can walk up and down the steps a few times listening to your favorite tunes.  Put the decorations away in the basement one piece at a time.  Anything like that will help.  We have some bigger cans of tomatoes and things in our kitchen.  Touching your toes and then stretching while holding these cans will help you build up a little muscle in your arms.  Put Glee on and pretend you are auditioning for a Broadway show and you have to kick like a Rockette.  That will never happen with me, but to each his own.  My wife likes to laugh, so she puts belly dancing on and pretends she is exotic.  If nothing else, she keeps laughing and burning calories.  I like when she laughs.  However, the moves are so controlled and some are difficult, so it really can be a workout.
      The key is to like what you do and do it often.  It doesn't matter what it is or how long you do it.  It just matters that you do.

Spring is on the way!

Happy New Year!

     Happy New Year!  I hope that this year brings some exciting new things for everyone.  I'm not a big "resolutions" kind of guy, but I am a big "bucket list"  believer.  Every year, my wife and I think of things we want to do or should do this year.  See new places, do new things, and strive to be happy.
      What do you hope to accomplish?  No matter what, make a list of "healthier" things that you can do in the New Year.  Walk more in the New Year.  Eat less candy, chips.  Give up soda for water.  No one expects miracles or really big steps forward.  Little steps lead to big progress.  Every year, if you can make one change, you will accomplish something positive.
     My wife was on the treadmill this morning.  She said she would like to regain some mobility this year.  I got on the treadmill after she did.  I always like to run and stretch and do whatever I can.
     This year, if you want to make one change for your health, that doesn't include exercise or diet, make a new friend.  Studies show that with a better social life, mental and physical health is improved.

Enjoy your life and make little changes...

Christmas is a time for...moving...

      No matter who you are or what you do, there is always a way to get a little exercise.  The season is upon us now where cookies are baking and festive food and drink are starting to surround us at work and at home.  The key is moderation, balance and exercise.
     I am never going to give up the things I love like nut roll, kielbasi, ice cream and other goodies. I love to have a little Bacardi and Coke and when we go out I like to have a beer with my burger. However, during the week I eat a hard boiled egg for breakfast and for lunch I have a small bowl which consists of a protein, beans and a small bit of starch on the top... a little pasta or rice.  It balances out the days were I eat and drink a little more than I should.
       Walk, run, cycle, lift soup cans, wrap presents while dancing--just do a little something extra to keep your joints moving and to keep your weight from creeping up.  It is easy if you think about it.  Park away from the door when you go to the mall or to grocery store.  Walk up the steps, even up the escalator to move a little bit. Take the bag of potatoes, lift it up and down while walking around the kitchen table.  Small things, small steps but you can do this.


Keep moving at Christmas...

   

Positive Actions

     It is very easy to say "I'm going to start tomorrow" or "I can change".   I want to lose a few pounds so I tell myself I'm going to cut carbohydrates and exercise more.  My wife is always going to drop some weight and walk on the treadmill more often. Then life gets in the way.  With all of it's stress and demands, particularly at this time of year, we have a tendency to lose sight of the goals we wish to accomplish and we become complacent.
     We need to take the positive thinking and make it positive action.  When we think it, we need to set out a plan to do it, to make it happen, to accomplish our goals.  Make a game plan and stick with it.  My wife has decided that she is going to eat at least two of my famous "bean" lunches during the week.  Beans are said to be good for diabetics, controlling blood sugar while the fiber keeps you feeling full.  I eat them daily.  I miss running.  With the 12 hour work days, the papers that are due for class and the finals this week, I haven't been able to run much.  This week that will change, I will make the time for myself and my health.  You owe it to yourself to think through changes and then make the changes that will benefit your life.


Think it, then do it.