Warm Holidays

It's Christmas and spending time with friends and family is important. We never know how many more days we have with the ones we love. Socializing is important in maintaining our sanity and in keeping depression at bay. It's up to each of us to take good enough care of ourselves to maintain a certain degree of fitness, so that we can keep coming together year after year. And the weather here in Pennsylvania has certainly been doing its part to allow us to get out and maintain healthy habits. Yesterday I was up at Nay Aug Park doing my little circle. After doing about a 1 mile warm up I went to a little picnic grove that is there. There's about an 1/8 loop with tables. I run one loop, then do push-ups, then another loop. After a few loops I have also done crunches, jumping jacks, dips, and few other calisthenics. When it's all done, I do a few wind sprints followed by a mile or so cool down. It was about 70 degrees yesterday, and that helped motivate me through the run. No white Christmas this year, and I'm good with that.  Hopefully everyone is having a fit and fun, family day. And hopefully, everyone is being active enough to stay physically, emotionally, and cognitively fit.

The sun is out: let's enjoy the "Bright Christmas."

Happy Thanksgiving!

Today is Thanksgiving. It's a time for friends and family to come together, share laughs and make memories. We are all getting older, maybe a little wiser and maybe a little worse for the wear. If you exercised today, good for you, if not, don't sweat it. Missing exercise for family is a good thing (a FEW days of the year). It is also important to socialize. As we age, socialization reduces depression. Laughter, and a little wine, helps stimulate endorphin production, and makes us happy. So if you have a chance to exercise, go ahead and get your sweat on.  If, however, you don't sweat until tomorrow, or next Monday, enjoy your weekend. Quality of life is why we exercise, so get yourself some quality today.

 

Food, friends, and fitness: enjoy the day, enjoy your life.



Different Approaches

     The seasons are changing, maybe it's time to take a new approach on your exercise. If you lift a few times a week and seem to be stagnating, maybe you need a change. The same could be said if you run, cycle or go to aerobics at the YMCA. Change is good: it helps keep things fresh.
      With fall fading and winter on its way, maybe you need a new perspective. You can try adopting a new approach to exercise which will keep your motivation fresh. Personally, I started incorporating a little HIIT training. HIIT is High Intensity Interval Training. That's basically short fast bursts of exercise that could increase calories burned, and also lead to increased stamina and energy. If you need a little idea of what it is, you can check out Shaun T on the Dr. Oz Show at YOUTUBE.com  You will find a 15 minute workout that will get your heart pumping. If you don't like that, you can hunt around a little, and find something to your liking. Whatever you choose, have fun.

Fall up, not down

Do You Have Goals?

     I have not blogged in a while.  I was busy trying to set goals for myself with my new hip, getting ready to go back to PhD classes and preparing myself to teach at Lackawanna College.  You see, I really have been a little busy.
      I set a lot of goals for myself.  Perhaps not with specific time frames, but I do set forth things I want to achieve and work out a path to accomplishing them.  Reaching them or not, isn't really the point.   The point is in trying, in stretching the limits (body or mind), in feeling like I'm doing something, living life.
       A few weeks ago, I started running again.  With my new hip, I had been slowly working up to this, but I kept moving, stretching and increasing my time on the treadmill.  It may not seem like a big goal, but it was to me.
     No matter what you want to do, if you don't try it you will regret it for the rest of your life.  With health and fitness, with education. with family and friends, you should set forth your "bucket list" and start working on it.
      In celebration on this Labor Day weekend, we are enjoying the end of summer with a family picnic. The goal is to enjoy all of the picnic food, all of the family time and worry about the calories tomorrow.  It is important to eat healthy as much as you can, to exercise during the week and to take of yourself.  However, friends, family, celebrations, picnics, fairs and spending time with people are just as important.  Balance is the key.
   


Enjoy your Labor Day weekend.  -  Dan

Doing Something

So, it's been 4 weeks and 3 days since I had a hip replacement, and 4 weeks and 4 days since I ran last. That does not mean that I am content to sit on the couch and watch television all day. I AM sitting more than usual and watching TV more than I should but I still understand the need to do something physical. For the past week or so, I have been walking on my treadmill. Currently I am up to 1 1/2 miles at about an 18 minute/mile pace. Nothing record shattering, but it is what I can do. I also do a few other things that include a couple push-ups, a few dozen crunches and the like. The point is: if you can't run: walk. If you can't do push-ups, lean against the wall and push back like an elevated push-up. If push-ups are way too easy, put your feet against the wall and your hands on the floor and do upside-down push-ups. Do what you can, when you can, but keep doing. If you cannot walk for 20 minutes non-stop try doing 10 minutes twice a day. If muscles don't grow, or at least maintain, they atrophy, and none of us can afford to have that happen.

Baby steps and still steps.

Staying "Hip"

 So, 3 weeks ago yesterday, I had a hip replacement. I have always said that I would rather wear out than rust. This is just proof of that. My doctor did an anterior operation (a fairly new process which allows a faster recovery for more active patients), and I am getting by with a cane. The pain has tapered off and I am recovering well. I do have a nice 7" or so scar, which at my age will probably stay a scar. We all age, and we all lose some degree of flexibility, but how we react to the aging process will determine how active and how happy we are until our final days. My advice, stay active, get  a new part if you need one, and live until you die, doing what makes you happy.

Titanium: harder to wear out, but I'll try.

So Happy Together

As some may know, I am still in school, I guess I am either a slow learner or just need a lot of reinforcement. Either way, I'm ok with that. My area of study is Health Promotion, and my specific interest is Geriatric Wellness. Basically, how to be fairly healthy as long as possible. Healthy does not just mean being able to perform a pushup or walk a mile when you're 80. Healthy means being capable and content. There are three main aspects of staying healthy and happy. One is physical, which I often talk about, another is physiological, which I will talk about in the future. The third is socialization. It is important to interact with others on a regular basis. Go to BINGO, walk with a neighbor and gab about friends and relatives, or if all else fails, get a pet. People that have others in their life, recovery faster from illness and injury. And those with a pet (not necessarily the "crazy cat lady") have a happier, more fulfilled life. In this picture, my sister-in-law's dog is doing crunches with me. Find someone or something to share life with, then share it.

"No man is an island..."  John Donne

Fit on Father's Day

     I love my children and my stepson and wish nothing but the best for them and for their families in this life.

     As they know, I have always been big on exercise, flexibility, self-esteem and being fit. Fit enough to walk to the store, to walk around on vacation, to enjoy every part of your life.  From my time in the military until this very day, I have tried to run, stretch, and remain active so that into my "golden years" I could continue to tie my own shoes, walk up and down my steps, or just walk around Nay Aug to enjoy the sunshine and the fresh air.  

       Making better day to day choices when you are eating, eating more fruit and vegetables and skipping the sugar will help you to live a longer, healthier life. Don't get me wrong, I enjoy eating and I enjoy going out and having dinner and a beer.  It's what makes life worth living.  You have to be fit enough to do this though.  You have to be able to walk around on vacation, to walk the boardwalk, walk around a scenic overlook or park, go whitewater rafting, etc.  Whatever makes you happy.  I am happy seeing that my children are happy, living their lives and enjoying their families on this Father's Day and every day.

Keep active for your children and to enjoy their children...

Enjoying Your Long Weekend

 

         This is really my motto.  You have to be fit enough to have fun in your life.  To enjoy going for a walk, going on vacation, to enjoy living.   This does not require a lot of work, just a little day to day thinking and moving.  If you make healthier choices during the week while you are eating, you can cheat a little on the weekend when you are out.  If you walk a little bit outside or on the treadmill, you don't have to worry so much about that beer and hamburger you are going to have this weekend at the family cookout.  

        On Memorial Day, we think about those that have gone before us and we think about the time we have spent with them.  We think about family picnics, going to baseball games, walking around the park, going to fairs and festivals, etc.  We don't think about sitting on the couch and watching TV.  What are people going to remember about you?  Will your legacy be that you had trouble doing things, moving and going places?  Or will it be that person really did what they wanted to do and enjoyed their life?  I am aiming for the last one.  

If you are not fit enough to enjoy your life you need to make a change...

      

Live Life

     Life is meant to be lived.  To get out there and eat, drink, laugh and love.  Going to festivals and fairs, walking around new cities and going to carnivals and picnics are some of the things my wife and I like to do.  However, you have to be fit enough to walk around them and enjoy them.  Every day, you need to go out for a walk, to keep in some kind of shape and to keep moving.  It's okay to eat a potato pancake or some ice cream, if you balance out the rest of the week by eating sensibly and more balanced.  During the week, eat three meals and include fruits, vegetables and nuts.  On the weekend, you can have a beer, or do more fun things.  You earned it, right?


Be in good enough shape to have fun.

Time To Get Fresh

     

     This picture may seem odd. It is most certainly a different combination of ingredients. I use these ingredients weekly as a base for making my "bean crap" as my wife calls it. I combine the beans, the Ro-Tel tomatoes and peppers, the onions, the olives, etc. I end up with a bowl of tasty beans that I eat as part of my lunch or dinner every day.
     Beans are good for your metabolism and blood sugar. The reason for this is that the soluble fiber in beans provides a long lasting source of energy, thanks to the complex carbohydrates and proteins available for your body to use. Since these macronutrients take longer for your body to break down, blood sugar levels remain stabilized. 
      I was just reading an article about food that looks like a specific body part being good for that body part.  They went on to say that walnuts are good for the brain, the inside of a carrot looks like an eye, celery stalks look like bones on x-ray, sweet potatoes look like your  pancreas, etc.  While interesting, it just reiterates something we already know.  Fruits and vegetables are good for you.  The more of them you eat, the fuller and the better you will feel.  Since we seem to have gone right past Spring into Summer, you should be thinking about watermelon and other melons, sweet corn, fresh salads and other produce.  My wife can't wait for the Farmer's Market to open because she absolutely loves supporting the local growers and getting the freshest selections. 
     Also, a reminder, to get up and go outside.  Take a walk, pull some weeds, sweep the sidewalks...whatever makes you move.  Don't forget the sunscreen.




Eat your fruits and vegetables...

Keep On Trying...

     Sometimes, it is not easy to get out of bed and put one foot in front of the other.  My hip is stiff and my back may be aching.  This would come from years of being in the army, teaching karate, running, etc.
      One way that I have found to overcome some of this aching is to remain flexible.  Warming up by walking before running on the treadmill is a good idea.  Stretching your muscles by touching your toes, doing heal lifts, pulling your knees into your chest and other exercises that you are comfortable with will help also.  I have a yoga mat that I use after running to stretch.  I also have hand weights that I use to work out my arms and my shoulders.
      I remember all of the difficult times during my journey, but they have only taught me valuable lessons and made me stronger. I try to appreciate every day of the journey, and want to remain healthy and flexible enough to enjoy it. By walking, running, stretching, and eating more mindfully I hope to make my "golden years" a little better.  Do what you can to make your days better also.

Life is a short journey...so stay strong and enjoy it.

How Old Are You?

     That is an interesting question.  If you actually did not know your age, or age was not measured in years, how old would you be?  The answer to that question would most likely be...how old do you feel?
     What is your real age? I have met relatively young people who can't walk a mile without developing shortness of breath or who don't move without complaining of an ache or a pain.  I watch them eat huge hamburgers served between two Krispy Kreme doughnuts and realize that they think they have a lifetime to become healthier.  I noticed a lot of people who are only in their 20's... not eating any vegetables.  Or liking any vegetables.  They think that having a smoothie in the morning will give them the fruit and calcium they need for a day.  Everyone seems to be looking for the fast fix, the get healthy quick bars and the pyramid scheme products to get their daily vitamins, proteins and minerals.  While spending a small fortune doing it.
       I am not saying that smoothies, health drinks, "health products" and power bars are not always good for you.  I would caution you, however, to really read the labels for artificial ingredients, sugar, salt and preservative content.  If you make your own smoothie from natural  yogurt and fruit...that is a good thing!  If you buy a smoothie loaded with sugar and additives, that is not.
      I guess I'm saying that for less money,  you can become healthier and get more nutrition naturally.  If you eat three different vegetables a day and grab an apple or a pear and take a regular, cheap multivitamin in the morning you will feel better, feel fuller and reap the same benefits.  You need to learn to maintain the healthy eating, the healthy feeling and the energy.  When you stop taking the power shake and the meal replacement bar...what will you have left?
      Of course, I'm also going to remind you that taking a walk is great thing now that the weather is getting nicer.  Eating better and moving more are most definitely the keys to longevity in life.  Also, as my wife's Aunt who lived to be 90 would say, have a beer.  There is a lot of grain in beer.  Smart woman.

You are as young as you feel...
     

That's Alotta Colada

     I am drinking a large "Alotta Colada" to celebrate the first day of Spring.  I felt it was the least I could do after the long, cold Winter.  With all of the blogging I do about being active and doing good things for yourself, you may think it's odd that I am drinking this sugar-filled, frozen drink.  It's not that odd at all, really.  I always tell you to have fun in your life and to do everything in moderation.  If you want a drink, have it.
Tomorrow, you can walk an extra block or two or you can do an extra ten minutes on the treadmill.
     My wife blogs about being grateful.  Grateful for the time she has with me(of course she is...LOL), and for time spent with family and friends.
I am always concerned about the quality of that life, the way you spend it, how you feel when you go through your day, if you can get up and down with ease or if you can walk and enjoy your vacations or your "down-time".  If you aim at keeping flexible, at moving with a little more ease, at eating better and making better choices in your daily life, you will maintain a better quality of life.  You have to have fun though.  Life is very short and not doing things that you love, drinking things that you love, or eating things that you love will just make you unhappy.  Everything in moderation...and just keep moving.


Live your life and enjoy it...

Have Fun Keeping Fit

       I am all ready, in this photo, to run in a benefit race in downtown Scranton, prior to marching with the Ancient Order of Hibernians in the Saint Patrick's Day Parade.  The weather was rainy and cool, but I made the commitment to run and I always try to honor those commitments.  My wife bought me this special running kilt for my birthday.  I really wanted one and thought that it would add a little "flair" to the events that I sign up for. I also think it's really a great conversation piece and a lot of fun.  This was the first year I decided to march with this particular group, although a member for a little while, and it was a great experience.  As far as the kilt goes, I believe you need to step out of your comfort zone and do new things and have more fun.
      No matter what you decide to do, you should have fun. You should enjoy your walk, your run, your stretching and your exercising.  If music makes you happy, blast it if you can.  If dancing is your thing, dance around the living room while you are running the vacuum.  If you don't want to do an activity alone, get your partner involved or join a club or a gym.  Find people at work with similar interests and walk around the park after work. In the summer, my wife likes Nay Aug Park and we walk around and she will reminisce about the peacocks and "Tillie" the elephant that they had at the zoo.  She is sad about all of the rides that they used to have and aren't there anymore.  But it is nice to walk through and get some exercise.
      The point is to have fun and remain flexible.  Eat a little better now that the weather is getting nicer and get out more.


Life is too short not to wear a kilt.

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...