Improving fitness

This is what I did aerobically this
week. Goal will be to increase
aerobic walking.

Guidelines for adults our goal is to strive for 30 minutes a day of exercise. Walking, running, swimming, biking all good ways to get us moving. The guideline of 150 minutes a week is reached with 5 days of walking. The benefits of exercise this way are one of the best ways we dealt with the stuff that means us harm. Exercise helps, the heart, the brain, the immune system, weight control, balance, blood sugar, memory. What ever is part of our aging story.
Guidelines are goals which may mean we are starting somewhere below those goals and hope to build ourselves up to reaching those goals. There are many reasons why we find ourselves unable to reach them. It is also possible we may have to change how we exercise, from running to walking, from swimming to water aerobics, from walking to biking, from biking on a two wheeler to a trike. There may be other changes as well.
Your goals may have to be defined between you and your doctor. Shorter walks in your 80's and 90's have been reported to be of tremendous value. When I started this blog I worked with the foundation of aerobic, strength, and flexibility. In aging balance becomes part of fitness equation.
The more time I am up and moving the better my balance is.
So here is the biggest thing of all - do it! Keep walking

Playing the odds

My Cubbies are in the playoffs, and I'm full of baseball stats. Playing the percentages can make a difference between winning and losing. But always a problem a good pitch can be hit and a bad Pitch can be missed. On any given day a weak player can make the play of the game and a very good player can boot the ball. Baseball can drive you nuts you think about it.

It is the same way with health, we play the percentages. In an article appearing in AARP this month pointed out that if we walk 30 minutes a day five days a week we can increase our chances of dying suddenly by 30%. The article reported that if you walk 15 minutes a day you have the benefit I'm reducing sudden death by 22%. If you factor in good sleep, healthy food, and good weight you may be able to even increase those odds. What drives us nuts is doing all right things doesn't guarantee that you won't have a sudden death. 

What does tip the scales for me about a good lifestyle choices is the one guarantee that we will feel better walking 15 to 30 minutes a day then if we don't. Walking, biking, Swimming are all activities that can improve the quality of our life. I am putting in some new windows in my home that will improve the quality of my experience with all the weather experiences we have here in Midwest. Maybe someday it'll make up the costs with savings from energy. Or maybe it will help with resale value. But I know it will help feel warmer this winter. 

I hope the numbers encourage you to keep on walking. Life is like baseball we like to improve our odds to live better and maybe just a little longer. 

I like seeing the Cubs playing better baseball, win or lose they've been fun this season. I know Madden will play by the numbers and they got a good shot. I will try to enjoy each game and we'll see what happens. I think the same way when we take a walk, doing what's good for us and enjoying each day, being thankful to the Lord for each breath we take and moment to enjoy. Keep walking and Go Cubs!

Growing older together

I subject I rarely write about but should more often is about aging and sex. In particular how does walking help with a healthy sex life as we age. I made the following comment on a blog I follow and the writer wrote back. Leslie wrote an opinion on the new marketing of a female viagra pill. Follow the link below for her discussion:

"Sexuality as a age I find is interesting. I have occasionally used viagra. What I believe works better without side effects is a love marriage where in a relaxing atmosphere everything is worked out. I at least experience definite changes as we age. When love comes with sexuality even as we decline the relationship continues to meet the challenges. The drug may be helpful, but it can't replace old lovers."

1. image: https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0km3b8aT7vXJdy_5SLqLsyl0HlYHdNxi8Z3ar8s_fFq3dwjQmcqL4g6NAg_sW8BL2sWkNDUP5-1wwUn9581bJah1jzkdtTaMJntkQKrNzau6vypfGusOQbeZid4AD0k2qJcb48iLYYVc/s35/blogcrop.jpg
   
   Leslie Leyland FieldsAugust 21, 2015 at 10:08 AM

   Hi Bill, I agree with you, that love and understanding are likely to make more of a difference than a pill. Love this phrase, "when love comes with sexuality, even as we decline the relationship continues to meet the challenges." So good!!

Read more at http://www.leslieleylandfields.com/2015/08/do-women-need-anti-viagra-drug-what.html#OjFvl0PeVvOeBLLX.99

Female viagra explained
https://www.sharecare.com/health/sex-and-relationships/slideshow/female-viagra-explained-in-5-clicks

How do they work through sex issues?
What if they can't have sex, how are they coping?

Walking has the following benefits for aging lovers. 
Walking aerobically opens the blood vessels for increase blood flow through out the body. It is definitely a plus for the brain and body.
Walking helps keep the weight off which in turn helps with lovemaking. 
Recumbent bikes have a better seat design which will not restrict blood flow.
Walking helps the heart and that in turn helps our sex life.
http://walking.about.com/od/malehealth/a/edwalkgood.htm
More important then walking is the intimacy of the relationship gets older that works through the issues that come with our decline. A loving couple will have the ability to adapt to the changes that occur as we get older. Even when we can longer have sex due to health, the closeness, touch, and intimate companionship remains.
It is very hard for Hollywood, popular media to get a handle on old lovers. We wince at the thought of old lovers. Many men discard their wives for younger models, insane in my opinion. 
Go for a walk, do romantic things, work through together viagra or not and grow old together. Keep walking
Proverbs 5:18, 19 "Let your fountain be blessed, and take pleasure in the wife of your youth. 19 A loving doe, a graceful fawn —let her breasts always satisfy you; be lost in her love forever."

Can the way we walk influence our mood?

Walk away the Blues

Can way we walk influence our mood? So suggest Johannes McCulloch in a study of behavioral therapy that I read in the Wall Street Journal. If you engage in a happy walk with a strong gate and arms swinging like a power walk may lift mood and help elevate your mood.

Have you ever watch somebody who was depressed walk? Their eyes are cast downward, they're walking slower, they may be swaying side to side. The study suggests changing the way we walk may in turn may change your mood.

Studies have shown talking to strangers, matchmaking with our friends, successfully abstaining from chocolate can all lift our moods. 

The article shares people with a slumped poster posture will recall more negative words from a list of words equally negative and positive. People who have a confident posture smiling will recall more positive words. If you are depressed you're thinking depressed and it shows in your body language. If you were happy you are probably thinking about good things that make you happy and that will show up in your body language. Can changing the body language, the way we sit or walk change the way we think?

More studies would be needed to test the hypothesis of changing the way we walk and how it affects her mood.

If you want to learn about behavioral therapy this is a very good example. My personal experience with cognitive behavioral therapy in depression and anxiety would give a strong testimonial to the value I'm applying principles of cognitive behavioral therapy. Within days of applying some of the therapies I was learning my mood began to lift long before the antidepressant medications kicked in.

I have read many studies that show that walking aerobically can actually change body chemistry to more positive outcome with mood. There is an elevation in her mood as a result of the walk. Could taking a break of 20 to 30 minutes, where we are on purpose raise our head to look out instead of look down, tummy tuck our core and align our shoulders over her hips, swing our arms as we walk stepping out with a hop in out step and physically change the way we are walking, would we see a change in our mood?

To guarantee a real break, I call it a retreat moment, listen to the wind moving through the trees, look for the birds and down the trail at the flowers. Notice other people and their pets walking on the trail. Give a slight smile and say hello to people as they pass, looking out and not down. If you're walking was someone, don't talk about problems or conflicts, save that for a cup of coffee. If you are a little down try it and see if it helps. Let me know your thoughts on this.

Here is a link to the article from the Wall Street Journal.

http://online.wsj.com/articles/walk-this-way-acting-happy-can-make-it-so-1416263697

Keep walking

Making goals and habits

Our Daily Bread this week had a great devotion on Instant Gratification By David C. McCasland that I like you to read at http://odb.org/2014/03/03/instant-gratification/ Our Daily Bread can be a great habit.

Planning and goals are more productive than instant success. Being older there is the importance of the here and now, but some things still take time to happen. When it comes to health we may need to start today but results still take time. Clint Eastwood was interviewed on TV and he was asked how he still looked fit. His answer was simple and wise. He responded, "habits developed a long time ago". He still kept doing the things he had done since early in his career. He also talked about his love of music that he stilled loved and enjoyed. Mr. Eastwood had developed some good habits including his growth in the art of movie making. Gene Hackman, retired from acting has developed a love to write novels. Living is a good habit to keep doing as we age. We may have to make some changes.
When it comes to our health, it's good to make goals that won't happen tomorrow, or the next day, or in two weeks. I was just looking at an advertisement for following a particular diet plan, and it said in 21 days you can lose 10 pounds. The "then had a before picture". There had to be at least 60 pounds difference in the two pictures. Not that the ad was lying, but it took more than three weeks to lose that weight. A lot of times we look at those kind of ads or we look at ourselves and if we are not losing a lot of weight right away, we get discouraged and quit.

That's why think it's much better to make a goal to be healthy, to lose weight, or to get more fit but don't put those kind of expectations of great loss fitness or health right away. Instead let's take a look at putting the right habits into our life. For example, you may work or have a pension or some type of retirement plan where you have money coming in a regular basis. You take that money and you go to the grocery store and buy your groceries. You fill your gas tank up, you you plan for the things that you need to spend for that month and for things that you want to do. And then you know when you go cook a meal your or go to the store you have already provided the means to do that. It's a matter of a good habit. What are good habits that we can develop on health. They may take five months to actually make it a habit. According to Dr. Cooper says habit formation like seeing the size of a plate that is a good helping for heath that becomes automatic can take five months.  What habits are we talking about:
Well one, the habit of this the three-quarter plate looking at a plate filled with vegetables and an fruit with smaller amounts of carbohydrates and protein, not having to fill the plate. If we only eat one helping I guarantee you you're doing something that is going to help your health.
Two, the habit maybe to go for a walk for 30 minutes every day. It's not the change in one day that you'll see but in the several weeks you'll begin to feel all the benefits of that walk. In a couple months your health numbers will be better. When you start you might be a little sore. That's why we start walking where we ease into it. In time, a 30 minute walk is going to help you with your blood sugar, weight, breathing, health because you're getting a blood all moving throughout your body and the immune system always get a kick to be better that day. Read up on the benefits of walking, http://www.startwalkingnow.org/whystart_benefits_walking.jsp
http://www.sharecare.com/health/walking/article/walking-benefits
Three, another good habit is to drink eight glasses of water every day. Some of that water can be a cup of coffee or tea, but having a lot of fluids throughout the day, will help your health and believe me you're you're going to strengthen your immune system and you're going to be fighting cancer, heart disease, diabetes practicing these three habits and see change over time. Good health is something that we work at and it does take time to make the habit of it. Being in my 60's now, I don't need to look like I'm in my 20's trying to be one of those before-and-after ads. But I do want to better health. Keep walking

No gimmicks, what stops us?

This is the second part response to what I wrote about last time. I was thinking about other things that challenges and prevent us from engaging in a more healthy lifestyle. I read an article in the New York Times Weight Gain in Older Women by Paula Spahn and she shares how women put on weight and the difficulty they have been taking off. It seems if women are healthy they have nearly a 20 pack percent greater chance of living to age 85 and having the ability to walk. As people encounter diseases their chance of walking independently decreases. Having heart disease, cancer, diabetes, and being obese are all factors in decreasing the possibility that you can be walking around when you're 85.
Read another article from Health Day where people who are overweight only sweat one hour a year for woman and three hours if your man. It raises the question what prevents people from working up a sweat getting 30 minutes of walking. If you are heavy like me you will sweat with just walking. Barb has a harder time working up a sweat. What prevents people from exercise and movement where they get more active.
It seems as if when we have health challenges it's a lot harder to put into our life the practices that we need to improve our health. I know it is a little more challenging than what people will admit to. If people who are overweight are people who are inclined to move from one location to the next where there setting. How can we change some of that. How can we put different kind of activities in our life where were moving around. It seems like there's a lot of people who have difficulty in trying to do this.
I have given this some thought now that I'm retired, and I am looking at ways where I can bring movement into my life. Helping out with some of the shores around the house that's it that's an idea that for me is a challenge. I can hear my kids laughing now. Getting up and doing different exercises when I'm working in the day on the computer is a good idea. I can do strength movements with my body throughout the day and at the end of the day I can have a full body workout by just taking small exercise breaks while working. I can go for a 10 minute walks throughout the day or even 20 minute walks. I can do some woodworking in my shop downstairs. I can use my stairs all around my house.
Shopping visiting people, getting out and moving around and when spring comes I'm planning to do some more bike riding. Using my bike to visit people in the nursing home and hospital. We need to find time to get in an hour or two of walking and moving.  When working on the computer, reading or watching TV at night are there things we can do to move a little for our health? 
My wife and I have noticed that if we plan to be walking when we are older it really does have to start every day now. 
There are a lot of things that I hinder us. We might have an injury, right now I have injury from a fall that hurts a lot. With my CP I have to give it time to heal. So it's a pain in the neck . So you know sometimes we get sick and it might take a week or two to recover from an illness. There's a lot of things that seem to interfere with our pursuit of activity. So I think we have to have the mindset to be able to reenter ourselves back into a routine of walking and doing things for fitness, stretching, and aerobics after we have these other times where we're having put down for a while. getting back into it isn't always easy. 
Next time I will go into some of things we are facing and the changes we have to make happen to move forward. Keep walking

Being aware of depression and know it can be cared for has been my experience

I was reading Robert Hill's Seven Strategies for Positive Aging, he looks at attending a high school reunion as a metaphor in life. Steve attended his high school 50th reunion. What happens at a reunion is your enter a time phenomenon where your see people your age and yet your memories take you back and despite all the changes you remember what all these people look like. Personalities don't change. Steve noticed there were people who aged very well. The one characteristic was they looked toward life positively and saw their assets and not their deficits.  They were able to change and adapt with age. I thought it funny Steve referred to him and his classmates as middle age. I wonder at what time do we get old?
In the spirit of my reading, I saw several interesting articles in the news today related to getting older. In regard to dementia one study I looked at today shared how moderate regular exercise started by older people can help the brain to grow and delay onset of mental decline even by a year or two. For many such activity will have multiple effects. What is a value of one or two years of health? Maybe it helps longer? Check out the article.

http://www.independent.co.uk/life-style/health-and-families/health-news/exercise-to-beat-dementia-regular-physical-activity-boosts-brain-regeneration-9133688.html

A study out of University of Chicago reports loneliness can be twice as deadly as obesity. Being alone

can contribute to depression and that in turn can do a number on our health.
Here is where the Fat Man can be an encouragement to you today. Several years ago I decided to treat depression and anxiety so depression would not be how I aged. Depression is treatable and worth the effort to be healed and move on. Insomnia as well is better to treat it and sleep better. I have read and reported how 25% of us are depressed at 63. It is one of those things that we should be aware of. When you are depressed there is a sense of hopelessness. I can tell you first hand that it can be treated. It feels wonderful to be well. It took work and care and wasn't easy but there is an other side. It is why I am open about being care for.
A mental illness is not a criminal act. It is not something that diminishes our self worth and character. Only 4% of those with a mental illness act out in a criminal way. If you take a closer look they probably have already done so ill or not. Our brains like our heart, lungs, arteries, kidneys, liver, muscles and bones have issues as we live and age. Illnesses can be cured, go into remission, coped with where life goes on. My depression it appears is cured. My anxiety disorder is being managed most of the time I don't even know it is there. There are times when I am sick where anxiety says hello. I have several techniques I have learned to quickly respond where it goes away.
Be aware as you get older loneliness and depression may need help. Read the article, University of Chicago http://psychcentral.com/news/2014/02/17/loneliness-can-be-lethal-for-seniors/66020.html

Prevent defense in football may not work, but prevent lifestyle choices can really prevent a heart attack. Here are some key ideas to be aware of. http://news.health.com/2014/02/15/taking-care-of-your-heart/

Keep walking

The Fat man rules - note #17

As a fan of NCIS, I have bought into the humor of the investigative team as they have become like family to each other. The show is relationship driven as each plays their role to bring bad people to justice. Apparently Gibbs has 69 rules that his team keeps track of and try to follow. The viewer is not aware of them all but about half of them are known. These rules are shared like absolutes but the team and Gibbs regularly breaks them. Which leads to the one rule they all keep; "all rules have exceptions."

Here are some of the rules of the fatman:

1. Walk every day (swim, run, bike)
2. Do some form of resistant training 2 to 3 times a week
3. The older you get move and stretch for flexibility each day
4. Do the fatman exercises to be able to get off the floor and bed - to keep living
5. Think of shores to be done as therapy
6. Do fun activities you enjoy that moves
7. Learn to eat moderately
8. Eat 5 is fine, 9 divine servings fruits of vegetables a day
9. Eat one to two meals with fish every week
10. Develop your health team
11. With diet and exercise do it well 80% of the time (forget about being perfect)
12. Drink 8 glasses of water
13. When retired keep it all moving, 
14. Enjoy your sleep, but move through out your day
15. Talk with at least one person each day
16. Keep learning
17. Remember "all rules have exeptions" Keep walking

Aging Graceful sometimes we have to be "Mad as Hell"

Peter Finch portrays the angry Howard Beale in the 1976
movie “Network.” Have you ever been "Mad as Hell"

Working through some arthritic pain right now. Lots of studies show how moving helps. Sometimes we have to take time to move right with skilled therapy. Often it comes down to little moves you wouldn't think of. I have a few weeks before I measure waist again. Each day I try to do the right thing in regard to eating and moving. here I am just saying I am working on it.
Several articles I linked happiness and faster walking to graceful aging. There are reason why we may not walk as fast as we should. But here is a goal for you this year - walk a little faster than what you can do right now. If you walk 1/2 hour miles, a stroll try to walk 20-25 minutes miles. If add the end of the year you walk 26 minutes per mile, give yourself a hug. If you are walking 20 minute mile, try to reach 16-18 minute mile. Your getting in the aerobic area and based on age and conditioning you may be there. Somehow this all makes a difference.
Are you a a happy person or a grump? Apparently it matters in healthy aging. If you are a grump how do you get happy? Think about it because I am not sure myself how to change. In the movie "Grumpy Old Men" They were always in a bad mood toward each other. The bright spot was they saw humor in playing tricks on each other. They also had joy with their kids. Problems came where they actually cared about each other. It is a movie, but maybe we are not grumpy about everything. Finding things we can find joy or good feelings about may be what we should look for each day. Get a notebook, use a notebook or program on phone or computer. Write down each day something that makes you happy, smile, feel good about. Do have somebody when you gripe with can laugh about it? Write it down. Some of my favorite conversations are mutual complaining. Barb is not very good at it. She is a happy person. Keep walking

Walk tall, watch all, with thanks

The Spirited Walker, Caroline Scott Kortge wrote a good blog on falls and walking.With my CP I have always battled falls for my one foot which will occasionally drop and catch a side walk crack or root on the trail.This time of the year roots are under a layer of leaves to be discovered by all of us. As we age falling comes to all of us. So her advise touches both our walks.
She titles her blog Walk Tall, Walk All she means,

• Walk Tall - "Walking Tall" emerged as a mindfulness affirmation for me in response to a recent Wall Street Journal article about research on fall prevention."From Athletes to the Elderly: The Science of Trips and Falls,"identified poor posture, not equilibrium, as a primary contributor to many falls. The forward lean we often associate with aging is just as likely to show up  for walkers who let their gaze drop down to their feet, or find shoulders hunching forward on an uphill slog. The lean makes it more difficult to regain balance if one slips or trips, researchers observed. Upright posture aids not only breathing but also stability.
• Watching all - Carol had a fall in June where she broke her arm. She was encouraged to explore the process of being mindful with Ellen Langer, a Harvard University research psychologist who defines mindfulness not as meditation but rather as active involvement with the world. Langer presents mindfulness as a process of constantly looking for what is new, what is changing in the world around us. Langer explains “Paying Attention.”  Paying attention captures a moment, freezes time, she explains. It asks us to stop the action of life. Awareness of change is something different she insists. 

Together Carol shares, "Walking tall" and "watching all" are mental prods--reminders to myself to stay present, aware of surroundings and my body as I walk. Without these reminders, it takes no time at all for my thoughts to travel far and wide, leaving me mindless on the trail." http://thespiritedwalker.blogspot.com/
In walking we are tempted to look down and lean forward. This actually makes us more prone to fall. It is better to look up and be aware of our surroundings and mindfully walk though them. For me to mindful to walk a good walking form and see ahead the problems of roots or what may be hidden. There are walks I can let my mind go and there are walks where I have to be aware. When I sight see it is better for me to stop and take in a view and when I am walking to be more focused on the trail. 

In the Psalms we read, 119:105 "Your word is a lamp for my feet and a light on my path."  Psalm 17:5 "My steps are on Your paths; my feet have not slipped." When I was in Israel many times I was up some hill or mountain and you had to pay attention to the path. I have been on trails in the night with a flashlight and you had to focus on the narrow trail. At such times I have learned to be mindful and alert. At such times I am thankful and aware of God's care. As we get older and walk, let's walk tall, watching all and in everything give thanks. Keep walking

Fit and fat? It is possible to out live your skiny friends

Fitness magazine reported that one can be fat and healthy. If you are fit and have good health numbers like blood pressure, good cholesterol, good blood sugar you can actually be OK.
"Recent research suggests that being overweight or even obese may not, in and of itself, be the health threat we think it is. A 2012 study from the National Cancer Institute found that moderately obese people actually lived about 3.1 years longer than normal-weight women and men. Another study, published in the European Heart Journal, showed that when obese people are metabolically healthy -- which means their blood pressure, cholesterol, blood sugar and other indicators fall within a healthy range -- they are at no greater risk of dying from heart disease or cancer than those who are of normal weight."  

http://shine.yahoo.com/healthy-living/fat-fit-185800781.html

The article cites our bias against heavier female Olympian athletes as an example society frowns on heavy people in general. I have read articles that if you are moving and doing aerobic and strength training and stretching you may be better off overweight than those who are skinny and sedimentary.
Now myself I am a work in progress. I have borderline high blood pressure that I have to control with medicine. When I am doing physical things my body has improved. I believe weight becomes more of an issue as we age. But it is also true it is not the only factor to health.
Let's say you like me are over weight. Are you healthy? Great, keep up the good work. Walking, healthy eating, seeing your doctor, and things you are doing are working for you. But if you are like me, lets work at it. Get a pedometer and find ways to walk 7,000 to 10,000 steps. Make time to do a 20-30 minute walk most days. Trade bad fat for good fat and work to be more moderate. Sleep is huge.
If you are sedimentary take heart, you can make changes good for you. Check with your doctor and find out how you can get started. From me you will always be encouraged to keep walking.

Reminder about improving the curve for the years we have

A friend of mine from work Kim, has recently run in a race where she did pretty good. What is really cool is the progress she has made since she started.

The road to fitness and health is what really helps us. It is more than losing 10 lbs. then stop. It is about the habits we form and our experiences along the way. It is about we take charge of the decisions we need to make and get the needed support. If we add a few years and round off the curve we will have a better quality of life and shorter time of decline at the end of our lives.
Read Dr. Ken Cooper for the numbers of how the curve works. I believe it is true that we can do the right things and still experience a bad outcome. I know I have felt better walking and changing diet and still I have had problems with insomnia and post traumatic stress. Others have battled heart disease, cancer and diabetes. Walking and lifestyle changes help our battle. For many others the changes have help prevent these diseases and have given us more time. Taking on the battle is better than ignoring it or living in fear of it.
Take in a deep breathe and enjoy the view. Go for a walk, enjoy an apple. "Today is the day the Lord has made,
rejoice!"
Well I am off for a walk in the woods. Keep walking


 

take a deep beathe and take it in...

Something I didn't see this morning, Meteor  

 My pedometer is motivating me. I have been able to reach my goal of 10,000 steps a day this week. Over 6,000 steps a day at work.
Sleep has returned and the exercise I know plays a part.


Older people doing incredible things with exercise

The Chicago tribune reported an encouraging article, Exercising into Old Age, where older people are training to do some pretty incredible things. It seems endurance sports can be done well by older people. My own goal of returning to the tennis courts will depend on my conditioning training and weight loss. I am not there yet, but I working on it. I don't care about the wins and losses because I am working on playing without falling. A loss of point doesn't matter.

My photo theme today focuses on some wonderful things around us. There is a lot things that pick up our spirits of the web and lift us up to walk and observe and enjoy the art of discovery.



World wide web - Thanks Anne Cassidy, cool picture

As I write I am listening to classical music to study by. Turns the library I am at into a very nice setting. I could walk to this music, except I enjoy the sounds on the trail. But it is great to blog by.

A big thanks to friends who sent me some encouraging notes. In return let me encourage you to enjoy your walk and the day. We have had sunny wonderful days with clear blue skies. In a few minutes I may go for a walk or sit and enjoy the evening off my deck. Read, talk, or just take in the moment it is all good. Keep walking

 http://www.chicagotribune.com/health/sc-health-0918-fitness-older-achieve-20130918,0,7301031,full.story

day two with the game plan

It was great to talk to Liam last night on the phone. What a happy boy, brightens my day. Can't wait to set up an video call with him.
Day two, back to work. Used the stairs for a few extra flights. It will be interesting to note progress.
Thinking skinny for lunch protien without the bread. Feel pretty good right now writing. So stairs, a walk at lunch and find ways to cut calories throughout my day. We will note the progress.
Dr. Cooper has written about doing the right thing most of the time. I think it is easy to do something not particularily healthy and quit. Having goals that we can follow 80% or better, beats perfectionist thinking or nothing. What do you think?
Caught up with a friend or two today. Learning a lot about the kids I will be working with this year. Their challenges are my opportunity to apply what I have learned and will learn. There is always change. That has to be good for the brain wouldn't you think.
In back of my mind is keeping track of my fitness minutes. The goal is 150 minutes a week, so far I have 75 minutes. Over 150 minutes with healthy diet is weight loss. If I have five days with an hour of fitness that is 300 minutes. There are different things to do like walking, biking, body strength, weights, bands, a round of disc golf or cutting grass. Find your way to fit activity. Keep walking

Find mindful ways to walk at work

At White Pines

School is back in session and each year there are new challenges. There is always something new to learn or to put into action. With this in mind I thought I make some changes as well. Maybe I can shake up the way I use my time at work at lunch and the way I work in the classroom. Due to my handicap I do not like to stand, but I can walk fine. I work in a great big building and the building can be my friend to walk my steps. Stairs are in and elevator out most of the time. Today it was all stairs, but there may be occasions when the elevator has to be used. Today I climbed 6 flights up and 6 flights down. At home I will use the stairs 2 to 4 times. Next my new strategy at lunch is to walk 20-25 minutes using a timer on my phone. The intensity will increase as I get back into shape. I need time to cool down and be ready for the afternoon classes and eat. Walking to assigned areas will give me 15 more minutes and walking to meet needs in class will also add time and steps to my day. I will replace my lost pedometer and I will let you know what I am gaining. My goal at work is to walk an hour and about 8000 steps at work.

Home workouts and walks will continue. Will I be able to walk and run we will see?

 There is a lot we can get from work but we have to find ways to break up the sedimentary times.  

I will be looking at ways to cut carbs and add protein at lunch. I do a pretty good job with fruits and veggies. Breakfast will be healthy but I am going to watch my serving size in cereal. My theme this year is to think skinny. I will bring some things I have done well and try to introduce new ideas to skinny eating.

One thing I have been doing is drink two glasses of water before the evening meal. I will track my progress on these things. Keep walking

Soaked in the longest day

Ever since December we have waited off this day. A day to take note of for sunshine or daylight for the longest of days. Mentally and physically we do better in long days then w do in the short days of winter. I plan to sit out on the deck if the storms pass through.
Reading an article on being frail at 70. About 5 to 10% of us will find our saves to thin and weak with loss of muscle. The article talked about exercise and using Ensure to put on weight. One question I have is can we prevent being frail or delay it? Another thing I note is 90% of will delay it.
In reading books on aging by Dr. Cooper we can delay aging by aerobic exercise and weight training. Weight training with weights, bands, have a positive effect on our bodies as we get older that I think every senior should consider. We can delay muscle loss and even put on muscle into our nineties.
We are all different but I encourage you to invest in your retirement by walking and strength fitness. The quality of living and benefits abound with 30 to 40 minutes of exercise. How you do it can vary.
The evening cleared and the day ended nicely. Many long days ahead. Keep walking

Just walking

Walking has a pace to be aerobic, right now I a walking 2 mile walk at a 15 minute pace with a few minutes at the beginning and end at a slower rate to warm up and cool down. Like running I am paying attention  to form and muscle movement. Arms are moving and I am trying to move fast enough to breathe deeper. Sometime in the summer I will walk a 12 minute pace for 20 minutes in the 2 mile walk.
There are many good goals in walking from 10,000 steps to just getting started. A stroll can be great as well as short walks through out the day. Your doctor, and your body will tell you what you can do. Most of us can improve, but walking any way we can, swimming, biking, gardening, visiting friends, shopping, or a hours and other ways keep us moving.
It was great to see friends photos on face book. What a simple encouragement. Keep walking

Moving and taking in the light

Sore tendons in my ankles so biking was the way I walked today. The legs felt good as my muscles warmed up. I can't speak for your experience but for one that has CP moving makes the body feel better. As we get older I think many of you can relate to how moving helps the joints and muscles. Along with my old man work out with bands and using my body weight not bad.
Tomorrow I am off to see a few baseball games.
Long days are here. I wish I could have a summer home in Australia and go back and forth to enjoy the days of sunlight. Enjoy each day, keep walking

Taking in the spring flowers

Walking at Rock Run the water levels are much improved from last years' drought. It will be fun to take pictures of the changes through this time of year.

JT Central campus is beautiful this time of year. Perfect for sitting outside at lunch time under the shade of one of its many trees.
My little flowered tree is in bloom. And once again the grass needs cutting. Our yard give oportunity for walking.
Last night watched the Bulls win over Miami. The way they play together is pretty cool in a time of inflated egos. 

Walking, eating and living well are things we can do to slow aging and improve health. I read an article on how faith helps people with mental illness. The research talked of a higher power rather than a personal God the Bible talks about. Higher power could mean anything. The good news is most therapy and treatments now don't refer to faith as a sign of weakness in the way Freud used to view religion. Research now shows it helps better than unbelief and we see the benefit of hope.

http://health.yahoo.net/articles/mental-health/faith-healing-belief-god-improves-psychiatric-treatment-outcomes

Here is a clear video showing the value of walking and running compared. Walking is good for us, see why...keep walking
http://health.yahoo.net/videos/healthday/exercise-for-your-heart

Reading a blog from Today I Will discusses the value of weights or bands. The real key is doing the resistence training. Bands give alot of practical uses.

http://todayiwill.com/2013/05/dumbbells-or-bands-is-there-a-difference/

"Hey Ralphie boy"...Loved the Honeymooners

Thanks Connie for a sunset in Africa

Jesus said in John 14 "Let not your heart be troubled; you believe in God, believe also in Me. ² In My Father’s house are many mansions; if it were not so, I would have told you. I go to prepare a place for you.  ³ And if I go and prepare a place for you, I will come again and receive you to Myself; that where I am, there you may be also."  I was reading a man who lived in a mansion but could only use a small space because of the cold. I was looking at beautiful places right here on earth that I will not see in those locations in person. I am happy to see them on the net. We will never see our nearest neighbors in space or other solar systems, but can you imagine all the beautiful places in the universe to see. God and Jesus has gone and prepared a place for us. We will be at home there and we will be able to experience it at its fullest.
I was reading Henry Thoreau on walking, I was encouraged to do so by Scott, Walking to Retirement. Walking had the idea of adventure, of being somewhere new to your experience, even a spiritual experience. As a young man I remember in particular walking with Mark Huber and had a spirit of adventure.
Another friend went on a backpacking trip to the off road trails in Yellowstone. With the college and career group there was a huge sense of adventure. My friend I had to share a tooth brush and towel. We survived! I came across a "HoneyMooners" script with Ralph and Norton. That show is one of the all time funniest shows. For me it brings the humor of sharing a tooth brush. Their dialogue went like this:

Ralph Kramden: Norton?
Ed Norton: What?
Ralph Kramden: Did you use my toothbrush?
Ed Norton: I dunno.
Ralph Kramden: What do you mean you don't know?
Ed Norton: Well, you got a red toothbrush and I got a red toothbrush. They was layin' side by side and I didn't know which was which, so I just went, "Eeeny, meeny, miney, mo."
Ralph Kramden: [holds up toothbrush] Is this Mo?
Ed Norton: [looks at toothbrush] Yep, that's Mo all right.
Ralph Kramden: Well, for your information, Mo happens to be my toothbrush.
Ed Norton: Oh, I was wonderin' why there was somethin' familiar about Miney.

Enjoy your adventures in your walk, keep walking