I’m looking forward to presenting Friday night at the Snowalkers Rendezvous in Vermont in November. Great weekend experience!
“Walking Matters”- From the ages of 57 – 64, “Uncle Tom” thru-hiked four National Scenic Trails. Tom reviews the latest research on the physical and mental health benefits of walking and discusses physical training and cognitive techniques that bolster a greying snow walker’s experience on the winter path. Tom directs outdoor activities through Uncle Tom’s Guided Adventures and is author of In the Path of Young Bulls: An American Journey on the Continental Divide Trail.
I’m sitting here on a dreary, gonna-be-hot-and-humid Saturday morning and deciding whether to hike or bike a bit this morning.
It is exactly half way into the 2017 calendar year. I’m just been through a month of recovery from a bad fall I took on May 22 coming down off the Bigelow ridge after clearing downed trees and cutting back brush trail on the Appalachian Trail. I had built up a bit of a cushion since Jan.1 just in case I experienced any setbacks (like a torn/strained hamstring and bashed up back). Those of you who follow this blog know that I am a huge fan of setting goals, be it for fitness, or for scheduling upcoming trips that help me to spend time outside, and get me moving through the countryside.
I use the Strava (Premium version) App to track my progress for the year, with my overall efforts looking satisfactory. I’m on track for a year of 1,000 miles biking and another 1,000 miles of walking. So far, I’ve broken 18 personal records while engaged in 156 activities that have taken me 241 hours to complete.
Breaking it down, I’ve done a bit better with biking than walking, with 516 miles logged:
My walking/hiking is just a shade behind, at 489 miles, just 11 miles short of my half way mark of 500 miles.
So, I’ll I head out for a walk now instead of a ride. If I put in a couple of hours, I should succeed in adding 6 miles or so. I am fortunate that I can leave my house and walk in relative peace and quiet. I’m done with the gym. I live where it is easy for me to walk or ride out my door. I plan to keep it that way.
Bottom line: Strava goal setting helps, choosing activities that your enjoy to do for exercise helps even more, and staying in contact with other folks that like to bike and/or hike is an additional lifestyle choice that promotes fitness in an natural and enjoyable manner.
Many of us struggle with deciding how much time we should put into exercising. The truth is a bit difficult to put into practice, due to our busy lifestyles. You may be dismayed to learn that it takes serious time for your efforts to translate to better health and improved longevity. In my case, the 75 minute a day target significantly turned health bio-markers around for me, via moderate walking, backpacking ,or biking .
Check out the FACTS below. Note that you can watch the video or read the transcript of the video.- T. Jamrog
Physical fitness authorities seem to have fallen into the same trap as the nutrition authorities—recommending what they think may be achievable, rather than simply informing us what the science says, and letting us make up our own mind.
I’m reblogging today’s Twitter feed from Backpacker magazine. Granted, it might have a bit limited an appeal, given that it targets us greying hikers. While I agree with the majority of the points covered, the article contains one glaring piece of medical misinformation, bad advice that should probably be edited out.
It has to do with point E:
Joints/cartilage/back Wear-and-tear decreases padding in the joints and back, leading to stiffness and pain when hiking. The fix: “Moving a joint loosens it,” Lynn Millar says. At home, guide stiff joints through their full range of motion (arm swings for shoulders; squats for knees) 5 times per day. On the trail, repeat movements in the morning, at rest breaks, and in the evening. Pop 400 milligrams of anti-inflammatories 3 times per day.
I’m not going to Pop 400 milligrams of anti-inflammatories 3 times per day !
I didn’t swill Ibuprofen last June while hiking a month in Portugal, and I didn’t down bottles of the stuff on my 2013 CDT thru-hike. Even though I have a history of inflammation that eventually resulted in surgery on both my knees for cartilage tears, and have undergone two shoulder surgeries for arthritis, bursitis, and tendonitis I rarely dose my discomfort with anti-inflammatories.
If you Google for side effects of anti-inflammatories, you will get specific warnings to be prudent about the use of “Vitamin I”, as it is erroneously dubbed by long distance hikers.
In the past three years, there has been increasing evidence of the real damage that can be done with overuse of ibuprofen. From Outside: “Chronic ibuprofen users have some cell damage in their intestines, especially their colon,” says Dr. David Nieman, a professor of health and exercise science at Appalachian State University and author of several studies on ibuprofen use in endurance athletes. “That allows bacteria to escape in small amounts into the blood stream,” augmenting the inflammatory response.
This long overdue blog post was inspired by the Parade Magazine supplement from my Sunday paper. It’s a weak piece of literature, but occasionally I pull a recipe. Here is an article that even sparked a response from my wife , Marcia, who warned me, ” You better not read this or I am going to end up with you trying to reach 100 years old.”
The article features a typical day in the life of Michael Roizen, M.D., who has dedicated 20 years to the study of longevity—specifically, the idea that certain daily choices can make your body and mind years younger than your calendar age. Roizen has an upcoming book, “AgeProof: Living Longer Without Running Out of Money or Breaking a Hip“, so this article is probably just one limb of a deep-pocketed marketing campaign, with Dr. Mike showing up on National Public Radio, in an interview with Terry Gross. I’ve seen the same thing with the mega-sucessful Wild, a movie that came after the book went Top 10. Yes, I will probably read his book, even if I just squeeze out a few extra weeks of existence and never even make it to be 100 years old. Right now, I am not so sure that things are going to get better in the next 30 years. Just to be clear, this book is not even out yet.
Since I have a huge interest in continuing my daily hikes, backpacking ventures, and riding through the woods on my bikes, I check out practices and products that assist me moving. I decided to X-Ray the article and see how I measured up against Dr. Mike.
Here’s a snapshot of Mike’s typical work day. The italicized portions are quoted from Parade. My own comments follow in standard print:
Morning smooches– 5:00 a.m. “The first thing I do is kiss my wife, Nancy.” Choosing your partner wisely and with passion is one of Roizen’s keys to longevity. Nope! I am an early riser, usually at or just before daybreak. I need to be careful to get up and out of bed without waking up Marcia. Definitely not part of my daily practice, so far. Maybe I should leave a nice note by her bed stand instead? On the positive side, we continue to enjoy each other’s company over the past 43 years.
Meditation– 5:05 a.m. A five-minute meditation in the shower sets his intentions for the day and helps manage stress. Big yes. I was taught Transcendental Meditation when I attended UMass back in 1970. I even went to Canada and then Spain for several months to study with Maharishi Mahesh Yogi in the early 1070’s, when I became a TM teacher. I continue to practice the technique for 30 minutes, every morning, accumulating 46 years of experiences, or non-experience if you prefer.
Heart Healthy Breakfast: 5:45 a.m. He eats heart-healthy oatmeal with walnuts. Six days a week I have one cup of organic wild blueberries, 1 cup of whole mile yogurt, and 1/4 cup of granola, which is 75% nuts and seeds. In August, I fill half a freezer with 130 pounds of fresh Maine wild berries that are grown across town. On Sundays I treat myself to eggs and a bagel.
His cup runneth over: 8-9 cups coffee, 32 oz. water. Roizen drinks a lot of coffee. (It counts toward his daily fluid intake, he says.) He doesn’t use cream or sugar and also drinks plenty of H2O. This would be way too much coffee for me. I generally have 2 to 3 cups of high quality coffee in the morning. Four months ago, I purchased a package from Fitness Genes, including a DNA test kit, that analyzed my genetic information related to health and metabolism. One of those 42 genes reflects caffeine metabolism. I carry two copies of the “fast metabolizer” A allele. Caffeine works fast for me and is metabolized quickly, suggesting that I can use it to my advantage by downing a cup immediately before I ride or hike. I have no problems with sleeping if I do have a shot of espresso after dinner. Bing! This finding alone was worth the cost of the testing!
Lunchtime veggie madness: In the employee cafeteria, Roizen assembles a low-calorie, nutrient-rich salad with an assortment of veggies such as lettuce, tomatoes, cucumbers and peas, dressed with balsamic vinegar. Or he’ll have a hot plate with steamed broccoli, sautéed green beans and another veggie. During farmers’ market season on the Cleveland Clinic campus, Roizen stocks up on healthy snacks for his staff. My lunch is usually a large bowl of fake pho or phauxpho, as I term it. I came up with this meal this past summer, when I was harvesting various vegetables from my garden. It is composed of rich broth, steamed or sauteed veggies, a protein source, and a few rice noodles. Here’s my blog post laying out my phauxpho recipe, which looked like this one day.
Walk and talk: 2:00 p.m. Roizen breaks up sitting time by walking up a flight of stairs or two with patients, while monitoring their pulse, or having one-on-one “walking meetings” with colleagues. The closest I come to this is walking and talking with my friend Frank. We try to walk in the Camden Hills State park on Friday afternoons.
Afternoon meditation: Another 30 minute TM session every afternoon for me, generally in the late afternoon.
Connecting with friends: 5:30 p.m. His evening commute is good for the soul: He likes to catch up with friends on the phone. And several times a week he uses FaceTime to video chat at home with his grown children, Jennifer and Jeffrey, and granddaughter, Julien. I have this one down. For over 25 years. I meet every single Monday night at 5:30 PM with 6 other guys who part of my Men’s Group, or as I term it now my Personal Board of Advisers. We take turns cooking a completed dinner for each other on a rotating location, generally each person’s home. Thus has gone on for over 25 years. Serious discussions are rare these days, even once a week. I am also a member of The Bubbas, a group of local guys and a limited number of gals ( generally 1 or 2) who ride mountain bikes over challenging conditions in the woods at three different locations in Midcoast Maine on Tuesday and Thursday nights, and on Sunday mornings. We do catch up on things, but mostly make fun of each other in some unsavory manner. I love The Bubbaas.
Plenty of fun: 8:00 p.m. You can find the sports-loving Roizens cheering on the Cleveland Cavaliers and the Indians. “If we don’t have tickets or they’re away, I’m usually watching the game on TV just before bed,” he says. “That’s my calm-down ritual.” The only sports team that still matters to me is the New England Patriots, who have posted a winning season for some time now, and brought to the Patriots Nation yet another Super Bowl triumph this week! Unfortunately I have to keep my allegiance silent outside of New England, due to the many millions of Patriots haters out there.
Sleep smart: 10:30 p.m. “If I have a weakness, it’s that I don’t honor sleep as much as I should,” he admits. “I used to feel great on six hours—now seven is much better for me.” Most people need more as they age, he says, and everyone should get at least 6.5 hours for the best longevity benefits. I picked up the new Fitbit Charge 2 after Christmas through my Maine Guide discount at LLBean. One function is the automatic tracking of how long and how well I sleep. I am asleep at least an hour before Mr. Roizen. I have no use for the Silent Alarm, and tend to wake up at daybreak, if not before.
Additional facts: 90 The number of minutes Roizen aims to spend on his treadmill desk by walking during conference calls and radio interviews. I average 75-90 minutes a day of brisk walking or biking.
10,000 The number of steps Roizen tries to log daily on his fitness tracker. If he hasn’t hit his goal, he walks on the treadmill while he watches TV. “That’s about the only time I catch The Daily Show live,” he says. My 2017 goal is 12,000 steps a day, supporting the 75-90 minute figures above. 2017 is also my goal for this year. I plan to walk or bike that many miles this year. Using the Strava program/ app allows me to track each and every ride, walk, hike that I experience. Monitoring my progress toward my yearly goal is made much easier with the metrics and the graphics of the Premium ( paid) version of the app.
25 The calories in a small piece of dark chocolate, a favorite Roizen pick-me-up (along with a handful of walnuts) if dinner will be late. I consume 0.5 oz. of 70% or more dark chocolate a day. It’s three times what Dr. Mike takes. It’s for my health!
So, there you go, one researched path to centarianism. One hundred years of life may not be everyone’s target, but can’t we all use professional guidance in holding our bodies and spirits together as we move along life’s trails and trials.
I invite any further “hacks” that you might share with us all. Please consider commenting, and subscribing to this blog !
“In positive psychology, flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. m m Named by Mihály Csíkszentmihályi, the concept has been widely referenced across a variety of fields (and has an especially big recognition in occupational therapy), though the concept has existed for thousands of years under other guises, notably in some Eastern religions. Achieving flow is often colloquially referred to as being in the zone.” – Wikipedia
For those of us who have ever entered into The Flow of our preferred sport, read on.
“I just hit my first couple, and it kind of went from there,” said Schildroth. “Then I missed one, but after that, I hit a few more, and I thought, ‘They’re going to keep going in.’
For games like that, there’s really no explanation, the hoop just seemed about 10 feet wide,” he said.
“The best part was my teammates realized that, too, so whenever they could they just did ball reversals and swings and found me, and the ball just kept falling,” he said.
It’s now 2017. After reviewing all the end of the year” bests” lists and the sun ever so slowly extending itself into the far northeast corner of the USA , I’m ready and hopeful about what’s to come.
For one, I’m still able to embrace health and happiness. My body weight has remained around 200 pounds since I lost 27 pounds on my 2013 CDT thru hike. On prior hikes, I’ve gained it all back , but this time, I’ve been able to remain 15 pounds lighter.
Setting goals is my personal life raft. Without them, I would be a diminished individual. My spanking new goal for 2017 is to hike, walk, backpack, or bike a cumulative 2017 miles. It will be a figure that is easy to remember! With that number in place, I am generally out the door every day to put in at least an hour to an hour and a half on moderate to more activity.
I dumped my decades old gym membership in 2013 after I came back from the CDT. I went back to working out indoors but it didn’t feel right to drive a vehicle a half hour to change clothes and spend an hour inside a sweat factory where I did more talking than walking.
With this plan, I sometimes play catch-up. I had a work week last week that cut into my recreational daylight hours. Saturday morning brought me to a three hour hike in nearby Camden Hills State Park. We have not had much snow here. The ground is practically bare, however, there are ample stretches of compressed, hard, grey ice covering some of the hiking trails and single track that I travel on. Half of Saturdays hike was done on Stabilicers. Fitbit helps.
If you are considering getting in ready shape for the upcoming hiking season then I’d suggest you also make your own grand plan with a mileage goal thrown in to keep you honest. I’d like to thank Carey Kish for getting me started on upping my Maine-based mileage. His 2015 Maineac Outdoors column inspired me. I’d recommend that you review my own blog post that conveys my start.
I boosted the whole shabang up a notch for 2016, aiming for 1,000 miles of walking as well as also a separate 1,000 mile biking. I was in for a nasty surprise this past Thanksgiving when I realized that I still had over 250 miles to cover on the bike before Dec. 31. Early snowfalls and some brutal single digit temps led me to sufferer through a few slushy bone chilling rides, but I made it.
I plan to amassing at least 100 bike miles a month from now until my birthday on March 27.
What about you? Ready for a mileage goal of 1,000 miles to invite you outside more? Who is in for a belated New year’s revolution or two?
I’ve biked indoors on rollers when that was all we had, back in the 1970’s. Since then turbo trainers came out. I haven’t used mine for at least a decade. I don’t want any part of riding indoors. The sweat dripping off one’s body rusts the painted surfaces of a bike frame, and collects on the floor. When I rode indoors, I was in the habit of draping absorbent towels over the surfaces of the bike that caught the stream of sweat running down my chin and brows. It’s also boring to bike indoors. That’s why people watch TV, read, or watch their computer screens while they crank the pedals round and round.
Yesterday, I took an actual 10 mile ride in the middle of a rainy day, when there was a 1 hour break in the precipitation. Normally every ride I take from my house is a loop. We get locked into old patterns.
I live on High Street on the edge of Lincolnville, bordering the town of Hope, Maine., where there are some very large parcels of land held by relatively few folks . The last mile or so of the road toward Hope doesn’t have any telephone poles nor overhead (or underground) wires. There stands one old farmhouse smack dab in the middle of 1,100 acres around Moody Pond. Without any need to trim foliar entanglements, oak and maple limbs reach from both sides of the street to entwine, creating a tunnel effect that is most spectacular in autumn, when the landscape lights up with spectacular waxy hues of red, orange, and yellow.
People enjoy walking High Street. This year, increasing numbers of people parked at either end of my street to walk for the joy of it. It’s not busy, except for late afternoon. Most of the time, walkers never encounter us residents. It is also one of the few stretches around where you are not going up or down some 400 plus feet in elevation on a bike ride or walk.
These last two days, I took a short one-hour spin on High Street. I didn’t travel more than 1.3 miles in any direction from my house, and felt guilty at how much fun I had riding a double route on this recently resurfaced asphalt road.
It took me 32 years of riding right here to take this most simple ride: out the door to the street, then ride right to Levensellar Pond for 1 mile, then head backpast the house in the opposite direction to Moody Pond, where I turned around and headed back 1.3 miles to my house, where I repeated the exact same route, snagging 10 miles in just under an hour.
Moving over the landscape on foot or two wheels is my daily practice. There is bigger purpose in my 10 mile triumphs. I’m needing just 48 more miles to reach my goal for 2016- one thousand miles on the bike. I met two other 2016 goals already: 1,000 miles of walking/backpacking and reading 25 book, one every two weeks.
I’m injured. It’s early November and I’m now at my lowest point in working toward my fitness goals for this year.
October 16 is a bad day for me. Last year, I was off my bike for a month after I had a crash going over a rocky stream bed in the Rockland Bog, an event that occurred on Oct. 16, where I opened up a large gash on my knee as well as bruised the top of my shin bone. A bruised bone is a painful experience. I take so much longer to heal now than when I was a younger man. It seems to take a month for me to heal.
Would you believe that this past Oct. 16, the exact same day, but one year later, I had another unexpected bike dismount, and in the Rockand Bog- again? This time I rolled onto my decrepid right shoulder when the soft ground crumbled underneath my mountian bike tires as I was skirting the edge of a deep mud pit. Thankfully I landed on a grassy patch of soft earth, but the damage was done.
According to the best shoulder surgeon in Maine, I own a right shoulder that is as worn out as one on an 85 year old man. It is riddled with arthritis, tendonitis, and bursitis, with bone to bone contact coming and going. Among my seven surgeries, I have had two shoulder surgeries, one on each with the last in 2007, where the same Dr. Endrezzi told me that my right shouder would need to be replaced in 5-8 years, so I am overdue. I see him yearly now, where he takes a fresh x-ray of the joint and compares it to past xrays, where we note the progression of disease. It’s only a matter of time. I just hope it is not that time right now. I am not ready for surgery, particularly the long rehab required for a complete shoulder replacement.
I have tried riding my road bike just once since Oct. 16 and even the act of trying to relax my arm by resting my palm on the soft right grip and occasionally shifting and lightly braking resulted in a spike in the pain, so no more bike right now.
Thankfully, I can walk, so hiking has been my sole fitness choice for almost a month now.
On Jan.1, 2016 I set a yearly goal of hiking 1,000 miles and biking another 1,000 miles. I was making excellent progress at reaching both, until now. I have my 1,000 mile of hiking in the bag already, but I still need 250 miles of biking to happen in the next month and a half.
Here’s my Strava data, reflecting my totals to date:
I feel cushioned by logging 93 hours of combined hiking and biking in Septmber this year, a strong number that reflect three weeks of extended backpacking.
Another new goal for 2016 is me averaging 75 minutes of moderate to more walking or biking a day. My research points to that number is the optimum level for me to gain positive mental and physical benefits. Less than that produces lesser results, and any more appears to not only reduce benefits, but brings about a cascade of fatigue that increases inflammation and requies me to do nothing for a day or two in order to recover.
I learned about heart rate variability from a fellow psychologist this year, and since April, I have developed the habit of taking a three minute reading while wearing a heart rate chest strap and firing up the Daily Beat HRV app after I wake up each morning. Based on the reading, I adjust my activity level for the day. Personal subjective assessment of my mental and bodily fatigue is often out of line with what my heart rate variability numbers indicate. 95% of the time,I feel good and the numbers tell me to push it for the day, but I recently came down with a cold, and before the stuffed head and sneezes started, my HRV readings dropped significantly. The time variations between my heartbeats leveled out, a signal that suggests compromised metabolic activity that needs to be respected by backing off and resting a day or more.
The outdoor temps are predicted to be up to almost 60 degrees today. My HRV reading to day was back to favorable.
I plan to log some slow miles on easy terrain today, as I hope to be finally back on track to wrapping up a very good year of hiking and biking.
And yes, I have already voted today – that was done a couple of weeks ago by absentee ballot.
My most recent string began in 2013, when I latched onto Strava. Keeping track of miles became easier more meaningful, for myself, but as well as others, through Strava’s ability to link to our friends’ and families’ runs, bike rides, or swims. Plus, you get a map of each or your outdoor activities. Then there is the data that’s getting added up and enumerated that sometimes ends up in the form of a little gold trophy next to Top Results with something like “Today you broke out a personal record on the first mile up Rummy Ridge!” If you have not discovered Strava, then I urge you to give it a try. You are welcome to follow me, and I would do likewise.
In 2014, Carey Kish published an article about the idea of hiking a thousand miles in Maine in a calendar year. Check! I had a great time that year, getting out and exploring the Maine back country. Better than the miles were the hundreds of hours I spent navigating along the rough surface of our corner of the USA while I was getting myself reacquainted with the land of surprisingly unfettered boundaries.
For 2015, My oldest son Lincoln suggested I take on the goal of hiking, running, or biking an hour a day for a whole year. Sold. I did that. My weight has stayed 10 pounds under the usual for over a year now. I also cancelled my gym membership.
For 2016: hike 1,000 and bike 1,000 miles in a calendar year. That’s the deal now. I have upped my daily average to 75 minutes a day, which is what I think I will need to make this happen.
Mr. Kish is now back from his second thru-hike of the Appalachian Trail with his Best Day Hikes Along the Maine Coast, where he identifies 50 of the best trails along the Atlantic Ocean.
My wife and I heard Carey present on this book in Rockland a few weeks ago, where I bought my second copy ( I can’t remember who I lent my first copy to.) , and now Marcia has this idea to hike all 50. We have already visited two new places nearby, Montville’s Northeastern Headwaters Trail and Belfast’s Little River Community Trail, and both lived up to Kish’s superlatives.
Wait! Now there’s this easy way to measure fatigue and to gauge when to back off and take a low intensity workout or a rest day. Have you heard about heart rate variability training? I first learned about it this winter from Larry Starr, a local psychologist who uses it to reduce anxiety and stress in his clients. Check out this recent article from Outside magazine: Is Your Heart Healthy? Ask Your Phone , it’s subtitled Heart-rate apps bring Olympic-caliber recovery to everyone.
Maybe your final takeaway from reading this post is to set a goal or two for this season’s hiking, biking, or swimming season. It has been working for me, keeps things fresh, and just maybe may result in better health, lower weight, or a finely tuned heart.