I’m tired of Taking Crap from People for Walking Fast.

Another brisk, steady mile. (photo by Auntie Mame)

I’m a hiker and a backpacker and I’m peeved when people react negatively to my speedy walking on trails.
Here’s what this is about: I’m descending a trail, trekking poles in hand and moving quickly. I am a heavy guy, around 200 pounds, and this much weight isn’t often the ticket to quick uphill climbs, but put me on a descent and I usually do better than most. Momentum helps! I also believe that my decades of off-road biking have trained me to discern sight lines that are the best for foot placement. It doesn’t happen often, but I have had folks tell me to slow down, or they might mutter a disparaging word or two as I hop my way past them. “Excuse me, but I can”.

And here’s a sample of citizen hiking-speed-police attitude that was only one of many reader comments from a recent national newspaper column on the added benefits of brisk walking: “What about the pleasures of feeling the breeze, watching the toddlers earnestly examining a leaf, marveling at the astonishing variety of canine life at the end of every leash? For heaven’s sake, enjoy your walks! It’s not a job, not a race to be run, it’s a walk. It feeds the human spirit. Chill out, people.” (Eleanor, CA) in reaction to Walk Briskly for Your Health. About 100 Steps a Minute. The New York Times by Gretchen Reynolds, June 27, 2018.

Auntie Mame hiking to Katahdin Lake

What do I mean by fast walking ?
A steady walk is 3 miles per hour. A brisk walk approaches 4 miles per hour.
A recent study looked at not just the total number of steps people took per day but also how quickly they took them. “Those who had a faster stepping rate had similar health outcomes—lower BMI and lower waist circumference—as those who took the most steps per day,” says John Shuna, Ph.D.,  one of the study authors. He recommends trying for a minimum of 100 steps per minute (roughly 2.5 to 3 miles per hour) or as brisk a pace as you can (135 steps per minute will get you up to about a 4 mph pace). Keeping up a conversation tops out for most folks at a speed over 3 miles per hour.   Brisk walking ramps up the pace and results in a noticeable increase in breathing and starts for me anytime I walk over 3.5 miles per hour. Some very fit folks hit this level at 4 miles per hour on a flat terrain. The very fastest walkers are race walkers who are able to reach 5 to 6 miles per hour or even faster.

Morning visitors atop Katahdin

Research is showing that a faster walking practice results in prolonging your life. Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, while walking at a brisk or fast pace was associated with a risk reduction of 24%, according to a new study. The benefits of walking are far more dramatic for older walkers. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes, and fast pace walkers a 53% risk reduction, the study found. These findings appear in a special issue of the British Journal of Sports Medicine dedicated to walking and health, edited by Emmanuel Stamatakis, at the University of Sydney’s Charles Perkins Centre and School of Public Health.

80+ year old hiker on Appalachian Trail in Maine

Even Consumer Reports recommends brisk walking.
“Another way to get more out of even a shorter walk is to do it faster. A recent study looked at not just the total number of steps people took per day but also how quickly they took them. “Those who had a faster stepping rate had similar health outcomes—lower BMI and lower waist circumference—as those who took the most steps per day,” says Schuna, one of the study authors. He recommends trying for as brisk a pace as you can (135 steps per minute will get you up to about a 4 mph pace).- Sally Wadyka, April 04, 2018.

Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for 30 to 60 minutes a day lost weight even if they didn’t change any other lifestyle habits.  Because walking is a weight-bearing exercise, it can also help prevent the bone disease osteoporosis.

“Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships,” says personal trainer Lucy Knight, author of Walking for Weight Loss.    “Bones are like muscles in the way that they get stronger and denser the more demands you place on them,” Knight says. “The pull of a muscle against a bone, together with the force of gravity when you walk, will stress the bone — which responds by stimulating tissue growth and renewal.”
To burn fat quickly and effectively, you should master power-walking. Adding hills to your route will speed up calorie burning.
“On really steep inclines, it’s not unusual for even a fit person’s heart rate to increase by about 20 per cent,” writes Knight. Going downhill, you have to contract your leg muscles to work against gravity and slow your descent.
Walking on softer surfaces, such as mud, sand or grass, also uses more energy than walking on concrete. Every time your foot hits the ground, it creates a small depression so that the leg muscles must work harder to push upwards and forwards for the next step.

Walking on uneven ground may have even more benefits. Physiologists at the Oregon Research Institute have found that cobblestone walking lowers blood pressure and improves balance. Uneven surfaces may stimulate acupressure points on the soles of the feet, regulating blood pressure.

“We can still create a plan that has a fair amount of lower level aerobic movement, such as walking briskly, hiking, cycling at a moderate pace, etc. a few times a week and keep it at under an hour. Then, we can add a few intense “interval” sessions, where we literally sprint for 20, 30 or 40 seconds at a time all out, and do this once or twice a week”.-Mark’s Daily Apple (Mark Sisson) June 20, 2007.

In the end, it is important to recognize the value of walking of any intensity and pace, but if you are able and wiling picking up the pace, even for short bursts of faster walking or hill work, will result in increased bang for the walking buck.

Summer is Officially Here: Get Moving

“Aires ( March 21-April 19). To get where you want to go, you’ll have to make your way through the crowd.  Start moving and people will get out of your way. Movement is what makes things change.”- Daily Horoscope-Holly Mathis, 6/25/2018

Nature is ahead of me on this one.  Somehow,  in a surprisingly short amount of time, the vista outside of my big kitchen window is a mass of slowly expanding movement of green: my lawn, the hay fields all around me, and the three hundred and sixty degree panorama of forest that surrounds our house.

My ever-expanding vegetable garden is fully planted and growing steadily.  I’m already harvesting lettuce, green onions, beet greens, parsley , and celery.  Unfortunately the deer are also moving in to eat my plants, and I plan to install my electric fencing tomorrow after this rain lets up.

Bugs are moving.  I’ve pulled out one tick and plucked off a dozen already.  Did you know that tics are blind, and detect animal hosts through body odors, breath, heat, movement and vibrations?

I’ve got a few mosquito bites decorating my neck.  I’m not much bothered by mosquitoes after experiencing the massive numbers of them in Labrador on several of my motorcycle and canoeing trips there over the years.  Its all relative.

On thing that has assisted me in maintaining a level of activity that has kept my weight down, and in shape for backpacking is setting movement goals.  I have two: biking 1,000  and walking 1,000 miles a calendar year.

I monitor my movement progress through the use of the Strava app, where one of the functions allows users to view distance totals by sport on their Profile page.  As of today, I am 26 miles ahead of my biking pace

but 52 miles down on walking.

I plan to get moving on this by doing several two-hour hikes this week to climb back to hiking pace.

Lifestyle changes matter.  People who live in cities often walk more daily miles than us country residents, where services are too far away to access without driving a vehicle.

Looking for ways to move that are functional helps.  For example, I amassed 17,369 steps (8.4 miles via Fitbit) last Friday where I spent the better half of the day tilling, planting, weeding,  fertilizing, mulching, and watering the veggie garden.

When it stops raining today, I plan to fire up my little tractor and attach a cart and move down to the woods where I have stacks of unsplit rounds that I’ll haul up to the wood shed to split and move under cover for heating the house this winter.  I still cut my own firewood which leads to all sorts of strength, twisting, and core work.

This afternoon I plan to walk thee miles to my friend Dave’s house in Lincolnville Center where I’ll cop a ride to my weekly Men’s Group get together.

But I’ll be competing for a place on the path with the ticks, who will be waiting for me as I walk through the unmown hayfield and the brush that is filling up the abandoned Proctor Road as I move my way down to the pavement of the Heal Road that will lead me to open space walking to the Center.   I plan to wear long pants, sprayed with Permethrin and hope for the best.

The solstice passed on June 21.  Winter is coming.  Get moving !

 

 

 

How Heart Rate Variability Training Fits Into my Fitness Plan

For the past four years I’ve been in the daily practice of measuring my heart rate variability (HRV). It takes me four minutes at best, after sitting up in bed, at the end of the first of my twice daily thirty 30 minute mediation sessions.

(I have maintained a continuous 48 year practice of Transcendental Meditation, which I consider it to be the core technique of my health practices. Yes, I have accumulated over 10,000 hours of meditation practice. Malcom Gladwell put forth the statement that 10,000 hours of “deliberate practice” are needed to become world-class in any field.)

I learned about HRV from a demonstration that I observed in a psychology workshop with Larry Starr, Ed D. Dr. Starr has included neurofeedback in his psychology practice, where he utilizes HRV to reduce client symptoms of ADHD and anxiety.

“Simply put, HRV is a measure of the time gap  between individual heart beats while your body is at rest. The heart, in fact, speeds up when you inhale, and slows down when you exhale. This difference is known as HRV. A healthy, well-rested body will produce a larger gap, and higher variability”. – Dr. Phil Maffetone

HRV technology had been around for over 50 years but has only been recently available for home use. Long used in hospitals in treating heart patients, HRV has only recently been applied to endurance training.

I have been totally satisfied with the Sweetbeat HRV App for the iPhone, which pairs via Bluetooth with my Yahoo Ticker chest strap.

Here is a screenshot of two years of data, indicating a positive trend:

From the App Store: “SweetBeat HRV, the newest iOS application by SweetWater Health, provides real-time monitoring using state-of-the-art sensor technology and data correlation algorithms. Patent-pending correlation algorithms provide insight from other health and fitness devices. SweetBeat HRV also integrates and correlates data with popular fitness platforms like MapMyFitness, Fitbit and Withings. The next big thing in body-hacking is to understand the information presented in the data users track every day. SweetBeat HRV correlates metrics like HRV, stress, heart rate, weight, steps, calories, and so much more. SweetBeat HRV utilizes the popular food sensitivity testing and HRV-for-training features in the original SweetBeat app.”

I use the App for two purposes:
1) Primary is in determining whether my body is in a stressed state from over-training. In general, my daily 75-90 minute hike or bike ride results in a higher (better) HRV reading, but if my reading dips, the program prompts me to take an easy training day or even a day off in order to bring my body back into balance.
2) HRV readings also correlate with the occurrence of a cold. I’m generally a healthy guy, succumbing to normal bodily aches,  pains, and even tendonitis only when I have tripped on a hike or crashed on my mountain bike. In fact, over the past three years I have not had the flu (I do get the flu vaccine.) and I have only had a single brief cold that lasted for 5 days. My HRV reading dropped significantly one day a couple of years ago, where I was prompted to take it easy and rest up. The next day I experienced a sore throat and two days later my head swelled up with the full-blown symptoms of a bad cold.  My initial low HRV reading had been in response to my body beginning to muster antibodies to address the cold, a situation of which I was totally unaware.

HRV literature also reports being able to detect food sensitivities through the use of HRV readings, although I have not attempted to employ this aspect of the technlogy.  I’m sort of an I -can-eat-anything-person.

For further reading on HRV, I’ll refer you to this blog post by Phil Maffetone:

Heart Rate Variability: What It Is and How It Helps With Training
By Dr. Phil Maffetone  (April 29, 2015)

Real Training Should Be Challenging

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Justin Lee and Alan Widmaier in CA on PCT (2010)

If you are interested in surviving or enjoying a  backpacking adventure this season  you better be ready to embrace some suffering.     At our house, I am constantly buffering my workout plans so that I don’t get into a disagreement with my wife and hiking partner, Auntie Mame. She is encouraging me to behave like a normal 68 year old guy and chill more often.

For example, I was falling behind in mileage regarding my goal of hiking 1,000 miles this year and outside the rain was falling.   Skipping today’s 75 minute hike in favor of better weather would be what normal people would do.

Well, if you are a backpacker, then  you will someday walk in the rain.  Better get used to it . Also, most of us have purchased rain gear but you won’t know how it works unless you wear it in the rain, drizzle, sleet, or snow.  Doesn’t it make sense to get out when you are close to home and you can warm up and dry out after the outing?

I am reading more and more about Stoic philosophy and mental/ physical training.

Check out this brief, but excellent email that I received from a Stoic website I subscribe to.  It’s perfect!   If ancient Stoics can practice in the rain or snow, why shouldn’t we ?

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Henry Flagler, a top lieutenant for John D. Rockefeller and one of the pioneering developers of Florida:
“I trained myself in the school of self-control and self-denial. It was hard on me but I would rather be my own tyrant than have someone else tyrannize me.”
Like Cato, Flagler trained himself in doing without. He wore only a thin coat, he carried his own lunch, he economized. He did this so he could get used to feeling the sting of the cold, the laugh of his peers. He didn’t want these things to have power over him, and he never wanted to feel fear—the fear of what if something bad happens.
As a result of this training, he became stronger, he became invincible to fate and misfortune and as he said, tyranny. No one could be harder on Flagler than he was on himself, and while that might seem like hard living it was also free living. And that’s the point. It’s not easy to be a Cato or a Flagler, but when things get hard, real hard, you’ll regret being anything but a Cato.

(Want to discuss today’s meditation in more depth? Join Daily Stoic Life.)

Humbling Heart Rate ?

I’m concerned that I’m pushing my heart rate too high on the bike. I’m 68 years old. Two weeks ago I rode my typical Sunday ride up and around Ragged Mountain, where I averaged 155 beats per minute for over two hours with a maximum reading of 173.  For a full 30 minutes of the ride my heart pushed  out 161-171  beats per minute.  My normal resting pulse ranges from 47-55 bpm .   I record data wearing  a Garmin chest strap that is linked to my Garmin eTrex 30 GPS unit.  From there I send it to Strava for saving o my profile.

Here’s a Veloviewer 3D elevation rendering of the ups, downs and all-arounds of the same 8 miles ride that I took this past Sunday:

Here’s the traditional view of the ride.  It ain’t easy! These  two images are not aligned correctly, but I bet you can rotate them  in your mind’s eye.

I talked to my doctor about it last week while he was trimming away at a plugged sweat gland that was causing me pain on the side of my foot.  He thought my heart/arteries were OK, but also said that he had at least a handful of apparently healthy patients who were athletes in their early 70’s that dropped dead from unexpected heart attacks.

So he’s getting me a referral for a consultation with an electro-cardiologist who has a exercise specialty.  That’s all I want, a chance to talk to someone who has knowledge and background to address concerns.  My own father died at 72 of heart disease, and my paternal grandfather died from what might have been heart disease when my father was a baby.

In the meantime, I’ll keep pushing it on the bike, rest up adequately between my two-wheeled adventures, keep up the meditation, and start ramping up the relatively short summer/fall veggie consumption season.

Here was my lunch today:

Spring onions, fiddlehead ferns, my own kimchi, tempeh, rice noodle oup.

 

 

 

Snowalkers Rendezvous 2017 ! 

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.

http://www.wildernesstravellers.org/Pages/Snowwalkers.html

For Exercise, Nothing Like the Great Outdoors

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.

Mid year progress 2017

 

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.

My walking miles are just a little bit behind.

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.

From – The New York Times

How Much Should You Exercise? | NutritionFacts.org

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Baxter State Park

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.

Source–>>: How Much Should You Exercise? | NutritionFacts.org

Fitness Special—Hike Forever: Age 65 & Up – Backpacker

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.

Here a quick read from Outside magazine (2014):  The Cure for Sore Muscles? More Movement.Throw away your ice packs and ibuprofen if you want to recover right.

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.

Source: Fitness Special—Hike Forever: Age 65 & Up – Backpacker:

Longevity Hacks and ME

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.

Marcia, showing me the the way, in Portugal
Marcia, showing me the way, this time hiking together in Portugal

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.

My breakfast while backpacking this past summer
My breakfast while backpacking this past summer

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.

#phauxpho
#phauxpho

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. 

The Bubbas !
The Bubbas !

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.

Typical sleep week via Fitbit Charge 2
Typical sleep week via Fitbit Charge 2

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 !