Monthly Archives: July 2010

Lia- Nothing to report

The last two weeks have been such blah weeks that I couldn’t get the energy to write about all the non-exercise I was doing. I managed to get out for 10-20 minutes of walk all days, but only managed two walks of 40 minutes in the whole two weeks. Sorry guys, feel as though I have failed you as well as myself.

It is odd, this last winter was monsterously cold and icy and yet I managed to do quite a bit of walking. This summer has been hotter than I have ever experienced and I just haven’t been able to overcome the heat.

I am off with my children to southern Germany for the next two weeks. Not sure that I will have much internet connectivity. I’ve bought a pedometer again, so let’s see if this is more successful.

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Lynn–slow week

Well, the momentum from the previous week did not carry over to this week. Mostly, this is due to a recurrence of problems with my lower back–not sure what’s going on but suspect too much weeding and maybe pushing too hard w/ some yoga poses. And I wonder if I’ve got some arthritis in my hip that was being aggravated by the humidity. In any case, I decided to back off a bit on exercise this week.

Monday–30 minute walk after work

Tuesday–yoga stretching-but very carefully

Wednesday–about 40 minutes walking, very slowly in the high heat and humidity–about 2 miles altogether

Thursday, Friday, & Saturday–nothing except some low back stretches

Sunday –2 short (15 minute) walks.

I’m once again considering joining a health club with a pool so I can swim laps. We’ll see.

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Claude – Wales! Here we come

With my friend Catherine, we’re driving to Zeebrugge, with a lunch stop at Bruges, with a walk around the city. Then Hull the next morning, and final destination, Chester, which is not in Wales, but very conveniently situated to drive to different destinations in Northern Wales.
It was rather a good week, exercisewise, as the temperature dropped to more normal levels than last weeks.
As my FaceBook friends may have noticed, I found a delightful app on the iPhone, called WalkMeter
It records your walks, tells you how long, how far and how fast you walk, draws a map of your workout and saves it on its own calendar on your iPhone, if you have one, that is 😉
You know how gadget-oriented I am, so you can guess how much I like it.
iTunes preview here


Here’s yesterday’s walk

I took the métro back home at Métro Duroc.
If anyone is doing cardio exercise, it doesn’t replace a heart rate monitor. Walkmeter said my workout lasted 45mn, but my heartrate monitor only recorded 41 minutes at the right speed. Still lots of fun though.

From Monday July 12 2010 to Sunday, July 18, 2010
Monday: 10mn stretching, Arms reinforcement: 300 reps with one kilo, thighmaster: 2×10 reps, 10 squats, 42mn cardio, 10037 steps
Tuesday:10mn stretching, Leslie Sansone 3-miles; cardio: 34mn, 16,200 steps
Wednesday: 10mn stretching, LS 3miles: 30mn cardio + 11 mn cardio on elliptical,, 11,000 steps
Thursday: 28 mn cardio, 10560 steps, 10mn stretching
Friday: 10mn stretching, 13,393 steps
Saturday: 10 mn stretching, Arms renforcement, 5 sets, 60 reps, 15mn cardio + 15mn cardio, 13,805 steps
Sunday: 10mn stretching, 11,500 steps, cardio 41mn
I’m not sure yet if I’ll be able to post at ElderExercise for the next two weeks, I might if our B&B has workable wifi.
Anyway, I’ll see you all at the beginning of August for sure.
Be good! 🙂

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Filed under abs, Arms reinforcement, Elliptical trainer, Feldenkrais class, Leslie Sansone, Pedometer, Stretching, Walking

Claude – a request (and also a tip)

Please don’t copy-paste anything word formatted or directly copied from a newspaper as it tends to screw up the posts that are below!. I had a lot of trouble identifying the guilty code that sneaked into both Sara’s and Nancy’s posts. They made the rest of the blog look totally wonky.
Sorry I’m such a maniac about appearances 😉

If you want to copy something, copy it first to SimpleText on the Mac or a similar wordprocessor and save it under .text
Then you can copy and paste without worrying about anything

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Lynn–pretty good week

I managed to get some amount of exercise 5 out of 7 days–not bad, although I’d like to increase the time each day to 45 minutes rather than my standard 30 and see if that would help me drop 10 extra pounds. All the walking was outside. I’ve used the “map my walk” feature on SparkPeople to map out my various routes and get a sense of my typical walking speed.

Sunday–2 hours in the garden, including some heavy lifting and some time spreading mulch–felt like a good workout although not especially aerobic–10 min stretching afterwards

Monday–nothing–prepping for a workshop I was leading on Tuesday–worked late

Tuesday–30 minutes walk at @3.5 mph–hot and humid evening

Wednesday–30 minutes walk at about 3.5 mph

Thursday–hot, heavy air–yoga routine for about 15 minutes plus 20 minute walk at fairly slow pace–really dragging in the sultry weather

Friday–nothing–planned an evening walk but thunderstorms moved in and I stayed home on the couch with a DVD 😉

Saturday–got out early for a walk–35 minutes at @ 3.5 mph (slowed down a bit at the end b/c it was already v. hot at 8:30 a.m.)–plan to do some yoga a bit later, after breakfast digests.

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Sara – sharing an article on walking form

Hi, everyone!  I’m baaaaack a little early because I am inspired to share.  I enjoyed reading Nancy’s article yesterday and then I found this one on the SparkPeople site, about “how to walk.”  Well, duh, do we really need instruction on walking?  The article asks this question and answers, yes – many of us do have somewhat problematic walking habits.  I for one have often leaned back when going down hills – I tried not doing that today and lo, the abs have to do more work!  And it’s so easy to make that change.

I also have at times over-lengthened my stride, instead of making it quicker.  But the part of the article that I am concentrating on most is this:  letting my weight roll from the heel to the ball of the foot.

I was familiar, from yoga standing poses, with the concept of 4 points of balance on each foot.  Inner ball mount, outer ball mount, inner heel, outer heel.  It is well night impossible to balance properly in the tree pose (or any of the standing poses, really) without being aware of these four points which need to be firmly in contact with the ground.

However, in the years since I did yoga, I have lost some of this awareness, especially while walking.  I know, because my previous pair of walking shoes wore out fastest on the outer rim toward the front of the shoe – or the outer ball mount area.  Aha!  I was unconsciously letting my weight roll out while walking.

Now I am wearing a new pair of shoes and consciously feeling my weight go to the inner ball mount.  I find that I need to think this pretty consciously in order for it to happen.  Don’t know what the results will be yet, except that I’m pretty sure  my shoes will not wear out quite so fast in that one area!  My stride does feel firmer.  It may be that there will be a different effect on leg muscles.  Who knows?  But it’s interesting.

Perhaps this is too picky, but I am sharing just in case someone else might benefit – here is the link to the article.  It also addresses some issues we have raised, like speed of walking…

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1220

So enjoy!  I hope your weather is cooler than ours!  I did my walking early.  🙂

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Nancy – Greetings from a second resident of State College Pennsylvania

It is great to have finally joined ElderExercise!  I’ve been lurking since the beginning of the year and meeting Claude in June was the last step needed to motivate me.

Now that I’ve joined you it will be necessary to be more consistent — both in being active and in writing down my activities.  Sometimes it is more difficult to write down what I’ve done than to do it.  By the end of my day, especially if I leave the office before writing things down, doing one more thing on the computer is just too much. The lure of knitting, quilting, cats and books is too strong.

I was thinking at my goals this morning and they are a bit grand. When I was young I was that active and it would be great to achieve that again. It will be interesting to see how realistic (unrealistic) I am.

I’m posting an article from CNN.com http://www.cnn.com/2010/HEALTH/07/15/women.memory.weight/index.html?eref=igoogle_cnn because it was interesting and it may also be additional motivation for us.
Study: Body shape affects memory in older women
By the CNN Wire Staff// ;July 15, 2010 7:16 a.m. EDT

(CNN) — A woman’s body shape may play a role in how good her memory is, according to a new study.

The more an older woman weighs, the worse her memory, according to research released this week from Northwestern Medicine at Northwestern University in Evanston, Illinois.

The effect is more pronounced in women who carry excess weight around their hips, known as pear shapes, than women who carry it around their waists, called apple shapes.

The reason pear-shaped women experienced more memory and brain function deterioration than apple-shaped women is likely related to the type of fat deposited around the hips versus the waist.

Scientists know that different kinds of fat release different cytokines — the hormones that can cause inflammation and affect cognition.

“We need to find out if one kind of fat is more detrimental than the other, and how it affects brain function,” said Dr. Diana Kerwin, the lead author of the study and an assistant professor of medicine and a physician at Northwestern Medicine. “The fat may contribute to the formation of plaques associated with Alzheimer’s disease or a restricted blood flow to the brain.”

The study published in Wednesday’s Journal of the American Geriatric Society said, on average, there is a one-point drop in the memory score for every one-point increase in body-mass index — a ratio of a person’s height and weight. The study included 8,745 cognitively normal, post-menopausal women ages 65 to 79.

“Obesity is bad, but its effects are worse depending on where the fat is located,” Kerwin said.

“The study tells us if we have a woman in our office, and we know from her waist-to-hip ratio that she’s carrying excess fat on her hips, we might be more aggressive with weight loss,” Kerwin said. “We can’t change where your fat is located, but having less of it is better.”

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