Do you have to walk shorter distances? It is OK

Barb walking, I just love that
smile

At the end of the day when on days I am too sedimentary it is nice to take the dog for a walk. Do you know people with a dog walk up to 20 minutes a day more that non dog owners? I don't have one but dogs can keep people more active. When I say I am taking a dog for a walk I am referring to a walk at the end of a day for about 20 minutes that can be so good for you on days where you did not get your walk or workouts in. At a steady even pace it stretches out my muscles which helps relax and fight tightness that CP brings at the end of the day. Here is where movement works better than pain killers or muscle relaxers. To confuse my metaphor even more I often like to get on my indoor recumbent bike (must for seniors) and open up a mystery to listen to. I set my bike to a very easy level and listen to the story. 

I am a big Craig Johnson fan and I've been following the Longmire series for over six years. The title of the story is The Western Star. The story takes you back to the 1970s riding a train across the state of Wyoming with all the county sheriffs and guests. It bounces back to the future where Walt has to deal with the contemporary issue of compassionate release of an inmate who committed multiple murders. While I was on the bike listening to a back flash Walt is on the train with his wife who is pregnant and having a painful conversation about whether they would stay married. From the books Martha and Walt had a loving marriage. The conflict they had here the author made very interesting and before you know it I am biked 12 minutes at an easy pace. 

Muscles we're loosened up and I felt pretty good. Originally I thought of going only 20 minutes at various speeds. But now I felt good and moved on to a 30 minute bike ride. So for the next 15 minutes I moved between levels two and three before finishing the biking to 30+ minutes and three miles. My recombinant top speed is 9.9 miles an hour. So I was moving along at 6 miles an hour.

Still listening to the story, I did my fat man push-ups, sit ups, squats and one round of resistance exercises with my blue band. I top it off with stretching while finishing chapter 9. The whole experience left me feeling pretty good. As I eased off to sleep I prayed a little bit.

Walking right now has its limits for me. Indoor walking with Leslie Sansone moves my body in many ways to help balance and use more muscle. For me right now it is a safe way to walk. I have never fallen using her program. If I was walking outside I would've fallen many times. My body can't take that anymore. One of the results of having one leg a quarter of an inch shorter than the other is my back is messed up. Right now I can only walking short bursts at a time. So I walking multiple quarter of a mile segments using various mi. walking mile programs to keep me moving. 

Something like this may help keep track & motivate

On my computer I posted a sticky where I can mark my distances around the house that I walk. My goal is to walk at least one mile with Leslie and keep track of my other steps and exercises to push my walking to 5000 or 6000 steps and then when I do my biking where I will get close to 10,000 steps and sleep like a baby. I don't always reach my goals but I'm coming closer. Other days I have fitness and resistance workouts. 

While writing this post I did two quarter mile walks. Leslie engages all muscles of the body. If you like working on the computer there are all kinds of ways to move to help heart, muscles, bones and all the needs of movement for your body.  Keep walking

Challenge my walking

Today I walked 20 minutes by walking two 8 minute walks and one 4 minutes walk. Last night I rode my recumbent bike at a good pace at a top speed for the bike for 20 minutes. I felt pretty good moving intensity in the first 3 levels. I am for the moment without my foot brace so the bike is a cool way to move. 

Moving around the country today checking out the heath sections I learned a new movement I can do sitting at my desk, Leg raises from a desk chair challenged the tightness in my CP. Having CP gives me a preview of challenges we will all face as we get older. Muscle strength, flexibility and range of motion. Having muscle strength gives us a better chance to keep doing things for our selves. Flexibility and range of motion expands our ability to move with a side benefit of decreased pain in the joints. 

Walking right now I am challenged with. It is easy to give up on it, but that is not me. I read

From LA near the city are great walks

an article four 15 minute walks are just as good for the body as a one hour walk. If you are walking at a 20 minute pace that is 6,000 steps. If you walk at a 15 minute pace per mile that is 8,000 steps. If you walk two miles an hour that is 4000 steps. We are close to this when we go to the zoo, store, museum, a romantic walk on the beach. When I did day field trips I walked anywhere from 5,000 to 8,000 steps. I did a field trip with Dee Moore in Chicago with the kids and did 9600 steps. If you know Dee she is a fast and active walker, hard to keep up.

Taking frequent breaks for exercise make me feel better.  Keep walking

Virtual travel to Israel, walking the dog

Emphasis today is on is on strength training. My morning warm-ups were the fat Man exercises at kitchen counter. Adapted push-ups, adopted dips, lunges and heal raises.

Two minute walk every half hour, I just finished a TRX work out. And sometime today I will do a 20 to 30 minute bike routine. 

I have posted on social media articles from Wayne Stiles blog. Wayne has a desire to link the land of the Bible with our understanding of the Bible. He is just launch a premium website 

https://walkingthebiblelands.waynestiles.com

Wayne Styles at the base of the
Jordan River

He is developing a virtual tour where he guides us through the locations of interest. If you have been to the land of Israel or would like to go, this is a great place to whet your appetite. In his virtual tour he will take you places that you probably will never go. From what I am seen thus far it is excellent filming production beautifully shot what's lots of good information and practical applications to our life. Stories of The Bible happened in real-time and at real places. His presentations will encourage your faith. His blog is free oh the premium site has a cost. If you would like to travel to the Holy land and get the best information possible from one of the best guides to the holy land become a premium member like myself. In May we will be going to Capernaum. 

If you follow my blog for anytime you know I'm not a salesman. Wayne's site it Is worth it if you would like to see the holy land safely, affordable, and the best practical information anywhere.

I have been consistent on my biking for the last three weeks. Having a training bike with variable resistance pushes my aerobic fitness. I moved from my warm up too harder resistance and I track my heart beat and breathing as a challenge myself. Listening to audiobooks time flies by. There have been several days where I didn't do the biking to only do the my version oh walking the dog before I go to bed.

I know it's better to exercise earlier, but doing an easy bike session is good for the heart and far better than noon nothing at all. Taking a walk for 20 minutes late at night Dr. Kenneth Cooper talking of the benefits of doing this when are day is been crowded, or were traveling, or for some reason have put off our workouts.

Using my stationary recumbent bike, I play my late-night music, audiobooks and at a low resistance level I moved at a easy pace. I do this for at least five minutes. Then right click the resistance to level two and bike another five minutes at an easy pace. Biking for 10 minutes I now have a choice I can push the resistance up to level or I can increase my biking speed. Either way my heart starts pumping as I move for another five minutes. At 15 minutes I make a decision whether to go for 30 minutes or 20 minutes. If I choose 20 minutes I keep my resistance at a level II for three minutes and then the last two minutes I go to a level one and slow my pace. By the time I quit my heart rate is back closer to normal. Feeling good that I did something for my health puts me in a good frame of mind to go to sleep. Some nights I do some slow easy stretching and recall some good things to be thankful about. That is my version of walking the dog. With my cerebral palsy my muscles are more relaxed then if I went to bed was it too much sedimentary day. As you get older you may find going for a walk with your dog help you. 

Home improvement's impact on health

We are having a winter that started late this year in one weather expert shared in an El Nino season winters come late but stay cold a little longer in the spring. I really have been enjoying my new windows and the energy savings they have given me this winter. Over the years we have insulated and remodeled the house. I am thankful for the many ways to make come home better. The quality of life experienced in an improved shelter fits into a healthy lifestyle. 

Therapist studies related to light and the ability to avoid seasonal mood changes. Using my bay window for green plants also plays into the health of the house. People have shared dealing with chemicals in the house and its effect upon health. Making a home livable it is well worth the investment. Our health has to improve with a better shelter. 

For those of you who have concern about a green planet my furnace is running less often. 

Consider instead of keeping up with the Jones's, Home improvement can be about improving the quality of your life. There is no guarantee on how long that life might last, but the days and years that we have can be a little better. 

When you have an old house there's always something to work on. There is also only so much you can do at a time. In this regard is much like our health, you can't do everything once but have to taking the day of a time. Recovering our health has its own timetable. If we ignored our problems they can lead to ruin. 

I think this is similar to an old house. If you ignore the repairs a house can go downhill very quickly. A house where you live you are personally interested in making in home. I think that's one of the problem is with rental property is in the responsibility of making it home. Often in those houses going to disrepair within a generation.

The impact of an insulated home on health has to improve the immune system to fight off diseases and sicknesses. If you lived in the tropics like my friend Moses having a home that has good screens on the windows what have to improve their fight against malaria. When I was in Africa I got malaria. My fever was higher then any fever I got from the flu here. If you battled malaria all your life it would have to break down your health against other things. 

Respiratory influenza actually survives very well in the cold Barb told me the other day. Other bugs the cold kills off. 

I've been good with my exercise bike lately. And if I didn't exercise that day I've been listening to audiobooks and cycling 20 to 30 minutes, what I call walking the dog. Dr. Cooper years ago recommended taking the dog out for a walk at night if you had no exercising in the day for a 20 minute walk. He was well aware exercise should be two hours before we go to bed, but doing a walk before we go to sleep is good for the heart and better than not doing nothing.

Doing nothing to improve the quality of our life in our home, like doing nothing to improve the quality of our life and our lifestyle maybe something that we have to work on. Keep walking

Walk the dog

I was listening to the boats going down the river is a made their late night sounds. I was listening to an audiobook after I walk to my house and did my old man exercises. It is amazing to see how it improves the circulation from sitting at the computer. Dr. Cooper used to call it Walking the dog. It's a nice way to relax and stretch the muscles. Listening to my book A mystery set in London. Listening to a book it's a lot like the old radio programs where you're more free to interact with the story. 

Walking the dog s doing a mile walk, what the used to call a constitutional stroll. If we haven't Warncke it is a great activity to do before you go to bed. And with indoor walking you can do it safely in your house.Leslie Sansone has some 1 mile walks online that you can get on your computer. Keep walking