Walking: A Win-Win Form of Exercise

Did you know that walking is as fundamental to human health as are breathing and sleeping? If so, why has something so biologically essential become so overlooked in our conversations about health? Let's start thinking of walking as a physiological necessity, not simply as a form of exercise. When we think of walking as mere exercise, it can easily become optional. Walking is a core biological input that we as homo sapiens and as pipeds walking on two feet need for our survival. Walking affects our musculoskeletal system. It affects our central nervous system. It affects our lymphatic system. It's the kind of repetitive, low intensity activity that's crucial for our wellness. And it's one of the most easily accessible forms of exercise. We ALL need to be doing it. Just try to get 10,000 steps per day. After 10,000 steps, the law of diminishing returns begins to kick in. 

Recently I've begun to reduce my daily step count from 17,000 to anywhere between 10 and 15,000.

Today's step count. 

That's because my weight training has entered a new, muscle-building phase that involves very intensive workouts. Also, now that it's summer, I'm doing all of my walks outdoors (usually at the High Bridge Trail) for the vitamin D benefits. 

By making walking a consistent habit, we can increase our total daily energy expenditure without the muscle damage, joint stress, or excessive appetite stimulation associated with high-intensity cardio. And because walking is a gentle activity, it is easy on our joints and muscles, which helps improve recovery from our weight training sessions. It's also an easy habit to maintain long-term, which is crucial for consistency. In addition, you can use walking as a time to listen to educational podcasts or Youtube videos. 

Walking -- a win-win exercise!

Turning 74 This Month: It's Over

Unfortunately turning 74 this month my testosterone and metabolism are about to instantly crash overnight and I'll need to stop working out as I'm now way too old for exercise. Only fools move their body until they kick the bucket. It's also time to stop appreciating nature and the world around me. I can always connect to this world by sitting alone and watching Netflix. It's also clear to me that I'm too old to adapt and become the man I always wanted to be. As for learning new skills, working at relationships, and defining new dreams, those are now in the past. The days of taking time to appreciate the small joys of life, to express gratitude toward others, to focus on the positives, and to embrace change instead of resisting it are long gone.

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To be clear, I don't have my head in the sand when it comes to aging. Aging brings with it plenty of physical and mental vulnerabilities. Seniors face significant challenges such as chronic disease, cognitive decline, physical frailty, and social isolation. That said, age should never be a barrier to pursuing our passions. Engaging in activities that bring us joy and fulfillment are crucial for leading a fulfilling and active life. Regular exercise, a healthy diet, and maintaining a positive outlook on life are vital at any age. No matter how old we are, making a positive impact on the lives of others, especially our friends and loved ones, is a responsibility we should take with us to the grave. Here's my advice for my fellow seasoned citizens: 

Keep your mind active.

Constantly be growing in knowledge, whether it's learning a new language or simply keeping up with current events.

Stay as physically active as you can.

Keep nurturing your relationships with your friends and family members.

Continue to help those in need.

Don't stop setting goals or chasing down your dreams.

Guard your spiritual walk with the Lord. 

Yes, testosterone declines after 60, as does our metabolic rate. But blaming low testosterone or a low metabolism for not being active is mostly nonsense. The reason we guys get out of shape with age is from changes in our habits and lifestyle, not our biology. Sitting more, exercising less, higher stress, looser diet, more skipped walks out in nature -- these things are all fixable without a doctor's prescription. 

Aging comes with its significant challenges. But with a strong support system, seniors can continue to live meaningful and fulfilling lives.