Do I Look Like the Welcome Wagon?

June 27th, 2009

It happens to me more often than I would expect. I’m out for a walk, moving at a pretty good pace, basically minding my own business. Suddenly, a car approaches. I pause, then begin to make my way around the vehicle. The driver rolls down the window, pokes her head out, and says, “Excuse me, but we’re lost. Can you give me directions?”

I don’t mind helping people; in fact, I enjoy it. But there are times when these lost people aren’t so appreciated. Sometimes I’m taking a nice, leisurely stroll, and I don’t feel bothered by an interruption. At other times, though, I’m tempted to ignore them. One day, I was doing a long (as in 14 mile) training walk for an upcoming half-marathon. I’d already gone about 8 miles, and I was definitely feeling the miles and starting to lose steam. A couple in a pickup truck slowed and then stopped ahead of me. I figured they were parking so I moved over on the sidewalk to give them some room and started to walk by. “Sir?” they called out. (It must have been the hat I was wearing, along with my short hair. But calling a woman “sir” isn’t the best start to a conversation when you want someone to help you.) I gritted my teeth and turned around. “Me?” I asked. Sheepishly, they explained that they were looking for directions to the interstate. I paused, trying to think. Wait, that was miles from here, and meant lots of twists and turns on back roads. “Well…” I said. “It’s kind of hard to explain how to get there from here.” The man was clearly unimpressed, and said “you must not have lived here long.” I informed him that I had lived in the area for more than 10 years, thank you very much, gave him a bit of a look, and stomped off. I was still fuming a mile later, but at least I picked up my pace for the latter part of my walk. (And I’ll offer a tip to any direction-seekers out there: insulting the person you’re asking a favor from will generally not endear you to that person.)

Another time I was doing intervals, which meant I was more focused on my pace than usual. I was wearing headphones and listening to up-tempo music on my iPod to help me. A van pulled up from behind, the driver honking his horn. I ignored him, hoping he would get the hint. He didn’t. Instead, he honked more persistently until I took off my headphones and looked at him with a sigh. He asked directions to a place he was nowhere near, so I told him he was miles away, but he should head thataway and ask someone else for directions farther down the road. (All of which begs the question: why do these people always seem really far away from their destinations when they’re hopelessly lost?)

To be fair, not everyone who asks for directions is like these people. But still, many of them have no reservations about stopping a total (and sweaty) stranger. And when I’m wearing headphones, I have to wonder: do I look like I’m out for a pleasant stroll, hoping for a bit of conversation with anyone who happens to drive by? Still I do what I can, and am usually able to help people get where they’re going. In fact, on one memorable occasion a couple was wandering around the local college campus looking for a particular building, and I (somewhat sweatily) offered them a slightly soggy campus map I happened to have in my pocket. They accepted gratefully… and I don’t think it was that wet.

It’s funny, though, because it never occurs to me to ask for directions from random pedestrians. Do I just have one of those faces? Maybe I seem sort of approachable (although on days I’m out for a training walk, I would imagine my expression often seems grim). I’ve been wondering if there’s some way I can cash in on this ability I have. Maybe I can get kickbacks from local businesses for steering these lost souls their way. Hey, I think this idea might have potential…

Posted in exercise, pedestrian safety, walking | 6 Comments »

President’s Adult Fitness Test

June 21st, 2009

I don’t know about you, but I have not-so-fond memories of the President’s Physical Fitness Test from my younger days. Back then, we spent a couple of PE classes each school year taking part in various activities like the 50 yard dash, the shuttle run, situps, the flexed arm hang (for girls, or pullups for boys), and the standing broad jump. I was never a particularly athletic child, and these tests just reinforced that I never would be. I remember the PE teacher standing with a clipboard, ready to record my efforts, with a shake of the head as I limped across the finish line. As I recall, we were measured on some sort of scale ranging from poor to excellent. I typically ranked in the poor to satisfactory categories, and would occasionally rate good for situps (for some reason I could always knock out a bunch of those). Meanwhile, the jocks in the class collected their awards at the end of the year, a certificate signed by the President showing how athletically accomplished they were.

I recently discovered that there’s a President’s Adult Fitness Test. It takes the idea of the torture…oops, I mean fitness tests…we did as kids and adapts them for adults. This time, though, the criteria seem to make a lot more sense to me. I never quite understood the purpose of the shuttle run, where we ran back and forth between two lines on the gym floor, stopping to pick up erasers and put them down at the next line. How that would help me later in life was a pretty big mystery, as far as I was concerned. But the criteria for this adult fitness test seem useful to me: the tests attempt to measure aerobic fitness, muscular strength and endurance, flexibility, and body composition. Those are solid, relatively easy to understand goals that contribute toward a healthy, active lifestyle. They’re also a reminder to me that being active and fit require more than taking a walk every day. In order to be more well-rounded in my fitness efforts, I need to pay attention to strength training and stretching. It’s additionally important to take a look at my body and weight with a critical eye, checking to see that I’m at a healthy weight and shape for my height and body type. So while I may never earn one of those coveted certificates from the president, it’s possible that I can reach a level of health and fitness I can be proud of.

Posted in Uncategorized | 3 Comments »

Functional Fitness

June 11th, 2009

Ever since I bought a house about 18 months ago, I’ve been discovering the joys (and frustrations) of taking care of it. Back when I rented, I didn’t have to deal with things like yard work, but now that I’m a homeowner, the responsibility is all mine. That’s not a bad thing, and generally speaking, I enjoy spending time outside. I’m realizing, though, that activities like yard work require a different kind of fitness.

I am by no means a buff, toned fitness junkie. But I do think of myself as someone who’s reasonably active, and I strive to get some form of exercise in every day. Still, I find that after I’ve spend just 30 minutes or so out in the yard raking leaves or picking up sticks, I’m sore the next day in places I forgot had muscles. I love walking for exercise, but I’m slowly realizing that I could stand to be more well-rounded in my fitness plan.

I’ve been thinking lately about functional fitness, which was all the rage a few years ago in gyms across the country. The basic idea is to train your body for everyday activities instead of preparing for a bodybuilding contest. To me, it’s a concept that makes a lot of sense (and even more so on those mornings when I wake up sore from raking leaves). Rather than perform exercises that are designed simply to build muscle (not a bad goal in and of itself), why not do some that will build strength where I need it – and use it? For example, instead of a seated row, I could do one standing, which would strengthen my triceps by imitating a back and forth sawing motion – handy for trimming fallen limbs or sawing firewood.

I’ve always had a hard time getting motivated to do strength training, but I wonder if this functional fitness approach could finally do the trick. It’s kind of a carrot and stick thing: I benefit by being able to get more done around the house, plus I avoid being sore every time I pull out the rake or saw. Maybe this could actually work.

Posted in exercise, fitness | 1 Comment »

Celebrate the Healthy Way

May 19th, 2009

In my experience, it seems like celebrations typically involve lots of food, along with lots of sitting around. Now that’s not necessarily a bad thing, and there’s something to be said for quality time spent enjoying good food and conversation. Many times, though, I seem to use these celebrations as an excuse to overeat, as well as to eat lots of things I shouldn’t. There is another, better way, to celebrate, which my family did for Mother’s Day this year.

I volunteered to plan the gathering for my immediate family to honor my stepmom. There were just 4 of us this year (my stepmom, my dad, my stepbrother, and me), which admittedly made things easier. I’m also fortunate that my stepmom likes to be active – she rides her bike to the grocery store on a regular basis, and she enjoys walking,Link too. I decided on a plan for our family get-together: we would go on a walking tour around town, then return for a late lunch. I found the outline of a tour of historic sites in the surrounding neighborhoods, and served as our tour guide while we walked around. We spent an hour or so exploring our city, and we learned lots of interesting historical facts as well as a few tidbits about local celebrities. We arrived back at the house hungry and ready for lunch.

I have a confession to make: I’m a sucker for cookbooks and Cooking Light magazine. I had spent the week before the holiday perusing my back issues and a stack of saved recipes, looking for the perfect menu. Living alone as I do, I don’t always have an opportunity to use my favorite recipes (or try out new ones), so here was my chance. Rather than force my family to be my guinea pigs for an assortment of “healthy” dishes, I decided to mix things up. I landed on a menu of cold dishes (figuring the last thing I’d want to do upon returning from our walk was fire up the stove), and chose a mixture of low fat and higher fat recipes. The final menu: tarragon chicken salad, hummus with sliced cucumbers for dipping, orzo salad, fresh baked bread, and asparagus with creamy dilly sauce, followed by key lime ice cream for dessert. The meal was a hit (I’ll admit to breathing a sigh of relief that the new recipes turned out okay), and we all agreed that it was a fun way to celebrate Mother’s Day.

So you see, it is possible to celebrate and be healthy at the same time. All it takes is a little planning, and the willingness to try something different.

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Celebrate Earth Day by Walking

April 21st, 2009

As people around the world celebrate Earth Day (on April 22) and Earth Month (during April), they need look no further than their own feet for inspiration. Walking is a fantastic form of transportation that’s low impact both on your body and the environment. Here are a few ideas for how to implement more walking into your day:

  • Park your car farther away from the store when you go shopping. Instead of circling the parking lot multiple times looking for the absolute closest parking space, park at the far end of a row and walk.
  • Rather than emailing a colleague at the office, get out of your chair and deliver your message in person.
  • Take the stairs rather than an elevator or escalator. In addition to the extra walking, you’ll get the extra benefit of raising your heart rate by climbing the stairs.
  • Look for ways to get to work or school that don’t involve driving your car alone. If you live close enough to walk, try it for a day or two to see if you can do it all or most of the time. If you live too far away to walk comfortably, consider walking to a nearby bus stop and riding the bus to work.
  • Instead of driving a mile or less to run errands, walk to the grocery store or post office. It will save wear and tear on your car when you’re not using it to drive short distances, and you’ll improve your health in the process.

These are only a small portion of the many ways you can get more walking into your life. Here’s the main idea: as you get ready to plan an excursion, think about whether there’s a way to walk part or all of the way to your destination. Before long, you’ll be walking more and more every day, and wondering how you ever got anywhere without using only your own two feet.

Posted in Earth Day, exercise, pedestrian safety, walkability, walking | Comments Off

Exercising on a Budget

April 14th, 2009

I’ve been reading and hearing a lot lately about the effects of the economy on people’s exercise habits. The gist of most of the stories seems to be about what gyms are doing to attract and retain customers when people are cutting their budgets to the bone. My first reaction is that it makes me sad to think that people have to sacrifice their health and fitness because they can’t afford to exercise. But there are other alternatives for exercise that don’t cost a lot of money.

I’ve never been a big fan of gyms for my own use. I certainly wouldn’t say that belonging to a gym is a bad idea for everyone. But I’ve never been very comfortable exercising in front of lots of other people, many of whom are intimidating to me because of how good they look and how much they obviously work out. Another thing about gyms that doesn’t appeal to me is that many have way too many mirrors, not to mention the big windows at the front so that everyone driving by can see me sweat. Fortunately for people like me, there’s another option: walking outdoors on my own. I don’t have to pay a monthly fee to lace up my shoes and go walking; all I have to do is walk out the door. I chose walking as my preferred form of exercise for a number of reasons, and high on that list is that I’m a cheapskate. I’ve always loved the fact that the only thing I really need to spend money on to walk is a good pair of walking shoes. That’s it. No membership fees, no fancy equipment; just a pair of shoes a couple of times a year. Heck, I’d probably have to spend money on shoes even if I was going to the gym. Sure, there are always things I could spend money on to make my walking experience more fun: walking socks (what can I say – I’m a sucker for comfy socks) and an iPod are two of my favorites. But those are luxury items, not necessities. So at a time when lots of people are paying more attention to dollars and cents, it’s nice to know that walking provides a budget-friendly exercise option. And that’s something that will lead to a better bottom line (pun fully intended) for all of us.

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Is Red Meat Really That Bad for You?

April 6th, 2009

It seems like there’s always some new warning about something we need to avoid eating. A recent study continues that trend, with the results showing an increase in the risk of death from cardiovascular disease and cancer among those who ate more red meat. I’m not sure if that’s such a big surprise, since we’ve been told before that there are heart risks related to eating red meat.

To me, though, there were a few interesting items of note from this study. First, in spite of all the money that’s been spent on “The Other White Meat” advertising campaign, pork is still considered red meat, and that means switching from beef to pork doesn’t necessarily reduce your risk. Second, it wasn’t only red meat that caused health problems in study participants: those who consumed processed meat products like cold cuts and hot dogs (including reduced-fat hot dogs) saw an increased risk of mortality, although the risk was slightly less than those eating more red meat. Third, I was surprised by the amount of red meat considered to be a risk: about 1/4 pound (or 4 ounces) daily.

I’m generally not a big eater of red meat, but that doesn’t mean I’m off the hook completely. For one thing, I do eat some, and the message from this study is for me to pay attention to that “some” and make sure I’m within healthy limits. I’ll also confess to enjoying the occasional hot dog, and I had convinced myself that by buying the reduced-fat version, I was okay. I don’t know that I need to swear off hot dogs completely, but I do need to pay attention to how many I eat, and how often I partake.

I also believe there’s a helpful message here about portion control. What I know about nutrition is that a serving of meat (or protein) should be about 3 ounces. That’s not too far off the 4 ounce red meat threshold in the study. But honestly, how many of us really limit our meat portions to a mere 3 ounces? (For reference, that’s about the size of a deck of cards, or the palm of your hand.) A lot has been said and written about increasing portion sizes, but consider the size of the last steak you ate and ask yourself: was it anywhere close to 3 ounces? I’m not one to advocate swearing off red meat completely, or at least not for everyone. Each person needs to make his or her own choices about what and how much to eat. And there are some nutritional benefits to red meat, including B12 and iron. But on the other hand, there certainly are benefits to using more plant-based sources of proteins (like beans). Swapping out beans or other legumes for meat (even white meat like chicken breasts) can improve your health as well as your budget, since you’ll most likely save money by buying less meat.

For me, I don’t know that there are easy answers. I definitely need to pay more attention to portion size, both in terms of red meat and everything else I eat. I also could stand to look for ways to cut back on the amount of animal protein I eat overall, since I know it would help both my diet and my wallet. I think that ultimately it comes down to balance and moderation. I don’t know that it’s possible to eat perfectly all the time, but if I eat pretty well most of the time, I think I’ll be on the right track.

Posted in diet, nutrition | 2 Comments »

Paying Our Way to Better Health?

March 29th, 2009

The state of North Carolina announced recently that it was considering a change to how much its employees will pay for health insurance premiums, and the potential change has caused quite an outcry. The basic problem with the state employees’ health insurance plan is that it’s losing money, and the primary reason is that it is insuring too many sick employees. The costs are high enough that younger, healthy employees can often find cheaper insurance for themselves and their dependents by opting for private insurance.

The solution, according to the state: charge higher premiums for those employees who are smokers and those who are overweight. Not surprisingly, the suggestion met with almost immediate opposition. How could the state know which employees smoke on their own time? And how would they determine if an employee was overweight, without raising enormous privacy concerns? I’ll leave the debate about insurance costs for smokers for others, but I am curious about the notion of making people pay more for insurance because they weigh too much.

Obviously, I’ve had my own struggles with my weight, and my bias would generally be in sympathy with the overweight. It is an interesting conundrum, though. The reality is that for the most part, people who weigh more also have more health problems, including issues like diabetes, heart disease, and breathing problems. Those health issues often translate into higher health costs, so the insurance companies and those who provide insurance (both government agencies and private employers) have a vested interest in how the health of their employees translates to the bottom line. At the same time, it’s hard to avoid the sense that people are being punished for something that may or may not be within their control. In this particular case, the standard for being “overweight” which would trigger higher premiums equated to weighing 35% more than normal (and I recognize that “normal” can be difficult to define). The state would also provide a method of exemption for those who are medically unable to lose weight. Still, it does raise the specter of a clash between our public and private lives, where our employers would be interested in the number on the scale, and would be able to, in essence, reach into our pocketbooks to make us pay the price for our unhealthy choices.

And that right there is the main issue, as far as I’m concerned. What is the right approach to encourage people to strive for a healthy, active lifestyle? It seems to me like this is basically a “stick” approach; in other words, punishing people for not eating good things or being physically fit by making them pay more money for health insurance. But I have to wonder whether a “carrot” approach might be more helpful. I’m not sure if I want to advocate for paying people for good behavior. But I also might be more motivated to lose weight if I knew that doing so meant a financial payoff in the form of perhaps a cash bonus or a rebate on my health care expenses. Maybe that’s greedy or mercenary of me, but I’d prefer to think of it as being practical. If there’s a tangible benefit to staying on the straight and narrow when it comes to eating healthy – money, in this case – then I’m much more likely to stick with it. The end result is the same: I’m healthier and don’t need to visit the doctor as often, and that’s what will make me and my health insurance provider happier – and maybe even for some of the same reasons.

Posted in exercise, nutrition, obesity, weight loss | 1 Comment »

Out of Hibernation

March 19th, 2009

While fall is my favorite time of year, spring is probably a close second. This year in particular, I’m really looking forward to the weather changing. The winters here are generally pretty mild; we’re lucky to see snow once or twice during the season. (And when I say “see snow,” I mean that we’ll get a couple of inches at a time, maybe.) The weather this year, though, has been a little worse than normal. It’s been colder and wetter than the past several years. We’ve certainly had a few warmer spells, but for the most part, winter has hung on and made it highly undesirable to be outside for any length of time.

In spite of the fact that I walk outdoors most days, I tend to be a wimp when it comes to walking in the rain. And because this winter has been wetter than usual, that means I haven’t been walking as much as I’d like. Sometimes that means I do an exercise video indoors, and other days I just won’t walk as far. The result is that my weekly mileage is suffering, and I’m eager to get more miles in. The weather, unfortunately, has not been cooperating lately. We’ve been having stretches of 3-4 days in a row of rain, and it’s been colder rain at that, with temps in the 30s and low 40s. Ick. The upshot is that I’ve been holed up this winter, not getting out nearly as much as I should. I feel a lot like a bear that’s been hibernating, and it’s time to wake up from my long winter’s nap.

Lately I’ve been pondering the old saying about March coming in like a lion, and it sure does seem as if that’s true this year. Supposedly spring starts on Friday, and I for one can’t wait. Now I realize that it’s not like Mother Nature is going to flip a switch on March 20 and suddenly the birds will be singing, flowers blooming, and sun shining. (I can still imagine it, though, can’t I?) Still, when I see March on the calendar, I know that warmer weather can’t be too far behind. This year in particular, I’m hoping that will translate into more and longer walks. I’ve been struggling to walk over 15 miles a week, and by usual goal is 20. I definitely have some ground to make up. But if the weather gets better, you’d better believe I’ll be out enjoying it. So here’s hoping that March will be going out like a lamb this year.

Posted in exercise, spring, walking, weather | 1 Comment »

The Next Big (Diet) Thing

March 15th, 2009

We hear all the time about the latest, very best plan to lose weight. A new craze, guaranteed to bring results, presented with lots of exclamation points on the covers of magazines prominently displayed in the supermarket checkout line. “Amazing Results! Lose Pounds While You Sleep! The Latest Celebrity Diet – Guaranteed to Help You Lose Those Thunder Thighs!!!” And on and on it goes.

And now, the biggest news of all on the weight loss scene: there really is a perfect diet, and you’re almost certain to lose weight. There must be a catch, right. Well, sort of. Research recently reported in The New England Journal of Medicine shows this stunning result: any diet works – if you stick with it.

Well, there’s really only one thing to say about that big announcement: duh! And yet, I think that sometimes, in our haste to find the next big diet thing, we overlook the very obvious idea that success in losing and keeping off weight comes when we commit for the long term. I’ll admit it: I’m impatient. I want fast results, and I’d prefer to get them without making sacrifices. I want to – quite literally – have my cake and eat it, too. But if I’m honest with myself, I know that the way to lose weight in a way that means I won’t put the pounds right back on is to find a diet I can live with.

Diet is one of those 4 letter words that gets a rise out of us every time. Who really wants to go on a diet? But we do it again and again and again. The long term strategy that these researchers are advocating, though, is more than a quick fix. They’re talking about permanent lifestyle changes, ones we can live with for a long time to come. So while it may seem obvious, it also works. And I think deep down we all know it.

There is one part of this study that seems to get lost in the news reports, and that’s the benefit of group support for weight loss success. One of the reasons why Weight Watchers works for many people is not so much the points and the programs (although I’m sure those matter, too); instead, it’s about the accountability and encouragement that comes from enlisting others in your lifestyle changes. I don’t think it necessarily means we all need to go to a meeting every week in order to be successful at losing weight. But I do believe that there are huge benefits to finding a friend or family member who knows what you’re trying to do and who will help you along the way. Plus you’ll get a nice bonus benefit: you’ll have someone to celebrate with you when you reach your weight loss goals, someone who appreciates what it took to get there.

Posted in diet, weight loss | 1 Comment »

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