Apr
23
Having healthy fun; dancing
Filed Under Exercise, Work Out | 4 Comments
This week we’re going to be discussing ways to have fun while being active and healthy. Most people view their health as a chore, something to be done because they have to, not because they want to. Health is all about boring stuff that you just don’t want to spend time on, like working out or watching what you eat. This is a bad view of your health. Being active and healthy should be something you celebrate and enjoy. There are many ways in which a work out can be fun and interesting. In fact, we’re going to look at five different options for a fun workout this week. Starting with Monday’s option, dancing!
Dance As An Exercise
Dancing is very physically intensive. Depending on your style of dance, you could be getting as good of a workout as if you were jogging. Club dancing is actually not the best exercise, simply because most people tend to just sway in place at a club. If you’re more energetic than that, you’re doing great, but for the rest of us the best dance workout is with styles like salsa or swing. These are fast paced dances that involve a lot of moving around. They may not elevate your heart rate as much as a good run, but they’re more fun which means you’ll spend more time doing them, and that means a great workout. The average night out on the dance floor could mean as much as three to four hours of high energy physical activity.
Dancing is also good for teaching you coordination and dexterity, something no gym workout will do. When you dance, you keep track of your entire body, not just a specific set of muscles. You learn to move your hands, arms, legs, back and everything else together. It’s one of the better ways to get more coordinated.
Dance As A Social Activity
In addition to its physical benefits, dance can also be a great social activity. It’s good for couples looking for more things to do together. It teaches people to pick up on the slightest physical hints their partner gives off. That’s important in any relationship. For groups, dancing is a great way to spend an evening since less active people can take more frequent breaks if necessary. For you singles, especially single men, dancing is one of the best ways to meet people. There are always dancers looking for partners in any dance hall and they don’t mind teaching new people.
What To Do
First of all, figure out what kind of dance style you’re interested in. There are endless varieties, from the slower ballroom dances to the fast paced swing. Some are more choreographed, meaning you’ll have to learn a lot of steps, while others are more freeform. Now there’s really no way you’re going to know what you like or don’t like ahead of time, but I would recommend talking to your friends or partner and seeing what they want to try or have tried. Also, you can find videos of most dance styles online allowing you to check things out.
Second, find a venue. There are dance halls everywhere, from night clubs to your local community center. Clubs will tend to be more expensive and you might spend 10 to 20 dollars just to enter. Local dance halls will be cheaper with entry at about 10 dollars while local community halls are the best, sometimes offering free or very cheap dance sessions. All of these venues will also have beginner classes that are usually offered earlier in the night.
Third, go to the beginner class. Don’t be shy, everyone had to start sometime. You’ll find that expert dancers like helping out the new folks. They remember what it was like to start out and they want to encourage people’s interest in this hobby they love so much. In many of the beginner lessons I’ve taken, more experienced people have shown up just to help out and have fun. I’ve never had anyone say anything negative to me or discourage me in any way, even after a stepped on foot or two.
Four, keep going to different beginner classes until you find something you like. Once you find that one dance style you like, stay with it for a while. Try to get a weekly routine where you go dancing once a week. Think of it as one of your weekly workouts but one where you have a lot more fun that those crazy people jogging outside in the rain. A few weeks later you’ll find yourself wondering why you ever thought of dancing as boring or of working out as not fun.
What You Need
Comfortable shoes. That’s pretty much it. Most dance halls will ask you to not wear certain kinds of shoes, mainly because it damages the dance floor. Otherwise, there’s not special equipment necessary.
Things To Watch Out For
Snacks - Most dance halls will offer snacks of various kinds. Do I really need to warn you to stay away from these? Bring an apple if you get hungry while you dance.
Dehydration - Dancing is a workout. It will get you sweating in no time. So make sure to stay hydrated by drinking plenty of water.
Proper Etiquette - Every dance style has its own rules, and every dance halls or course has its own ways of doing things. Get to know these rules and don’t assume they are the same from class to class. Ask people what’s going on if you don’t understand something. Like I said, experienced dancers are always willing to help.
Being A Wall Flower - Don’t just stand around doing anything. Get in there. Try new dances. Try to copy the more experienced dancers even if you don’t know the dance. Ask one of them to step aside for a second and show you some steps. People love to help and teach. Take advantage of this great opportunity to learn and stop standing around wishing you knew how to dance.
Summary
Dancing is the equivalent of a mid level cardio workout. It has great social benefits, is not impacted by bad weather and can be done on a very cheap budget. If you’re looking for a good weekly workout, dance may the right solution for you.
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Apr
24
This week we’re going to be discussing ways to have fun while being active and healthy. Most people view their health as a chore, something to be done because they have to, not because they want to. Health is all about boring stuff that you just don’t want to spend time on, like working out or watching what you eat. This is a bad view of your health. Being active and healthy should be something you celebrate and enjoy. There are many ways in which a work out can be fun and interesting. In fact, we’re going to look at five different options for a fun workout this week. Here’s today’s option, hiking!
Hiking As An Exercise
Hiking can be physically intensive or it can be relatively mellow. It really depends on where you choose to hike. For example, here in the SF bay area I can choose to hike up a place called Mission Peak. This hike is very strenuous. It’s a 2400′ elevation change over 2.5 miles. It’s the equivalent of a very tough cardio workout, especially if I go walk relatively quickly. On the other hand, I can choose to walk along the bay on flat ground. This is not much more than a brisk walk and so my work out is not as intensive.
Hike intensity will also vary based on things like the weather, amount of weight you’re carrying and even the type of ground you’re walking on. It’s much easier to walk on flat ground with no weight on your back and in mild weather. Do the same hike when the sun is beating on your back, you’re carrying 2 gallons of water and the ground is badly broken up and you’ll find yourself spending more energy. Of course, the most important variable in how strenuous a hike will be, is you. You decide how fast you’re going to hike. This means you can slow down or speed up depending on your mood and health.
Overall, hiking can be a very good exercise for your legs and lower back. It’s relatively low impact compared to things like jogging but can have a negative effect on your feet if you walk really long distances. It’s a good cardio workout when you combine enough uphills into your hike and move fast enough to elevate your heart rate.
Hiking As A Social Activity
Just like dancing, hiking can be a social activity. This is why it’s better than simple workouts, because you can do this for fun, not just for physical exertion. Other than the occasional tough uphill slope, you’ll always be able to hold a conversation while hiking. You’ll also get to explore areas of your environment you’re never seen before. You’ll learn more about nature and wildlife and you’ll be able to do all that in the company of a friend. I used to hike alone just for the exercise but I’ve since found that hiking with a friend is much better. You don’t notice the miles going by and you get to share all those great things you see.
If you don’t have a friend who’s interested in hiking, go online. There are multiple hiking clubs in any location who are always looking to add new members. They’ll list weekly hikes which the club is doing and how difficult they are. If you’re new to hiking and feel out of shape, don’t worry. The hike organizer will usually be happy to pair you up with other people of the same physical level. Just ask ahead of time.
If you’re in an area without a lot of parks and open areas, don’t despair. Even in urban areas there are hike clubs. There are always people looking to take a walk, even if it’s just through a park or across a bridge.
What To Do
First, get some good hiking shoes. These are available at most stores for under $100. I would recommend breaking them in BEFORE going on your first hike. You really don’t want to spend your first hike with blisters on your feet. Second, make sure you have some kind of portable water container. This could be as simple as a water bottle or it could be one of those camelback pack you wear on your back. Either way, find a way to carry water and make sure you always have water with you when you hike. Finally, get some sunscreen. Sunburns are the major danger of hiking and you should take care to avoid them.
Now, find a place to hike. Look online at your local parks. Almost all parks have hiking trails. Park web sites will have trail maps as well as directions which you can print out for free. You can also frequent your local book or sporting good stores which should also have books on local hikes. Make sure you’re aware ahead of time of how tough your hike will be. Trail descriptions should include elevation changes, weather conditions and so on. All of these things will help you determine if you can do this hike or not. Google Earth has a good layer which describes hikes in detail along with pictures and trail maps.
Finally, find someone to go hiking with. I can’t emphasize this enough. You’ll have a lot more fun if you don’t go alone. Preferably, you’ll find someone at about the same physical shape as you. This way one of you is not straining while the other is holding back. Large groups are also fun but large group hikes can be too much for some people who just want to enjoy nature.
Finally, just keep going. Keep trying new trails. Look for new people to add to your list of potential hiking partners. Go to the same trails at different times of the year. It’s amazing how different the same hill can look during different seasons. Set up a weekly hike time before work or during the weekend and go every week. A one to two hour hike can be a great cardio workout that you can do every week without really thinking of it as exercise.
What You Need
Comfortable shoes, a water container and sun screen.
Things To Watch Out For
Snacks - Don’t get all those granola bars, bags of trail mix of power drinks. They’re just sugar. If you want a trail snack pack some fresh fruit or a few nuts. For longer hikes, add a healthy sandwich.
Dehydration - This is important especially if you’re hiking in the summer. Make sure to always have water with you and keep drinking it. A basic rule for me is a quart of water for every four or five miles I plan to hike. Add or subtract based on the weather and the amount of shade on the hike.
Wildlife - Most wildlife is more afraid of you than you are of it. However, this doesn’t mean you can just walk up to any animal and expect it to run away. Here in the bay area we have mountain lions, bobcats, rattlesnakes and coyotes in the hills. Yet with all that, the only animal I’ve ever had issues with are cows. Lesson learned? Don’t assume an animal is safe or unsafe just because they’re predator or prey. Respect all wildlife.
Sunburn - I talked about this above. Always carry and use sunscreen. Even if it’s cloudy.
Hiking Alone - If you’re new to hiking, don’t hike alone.
Short cuts - Stay on the trail. Never take a short cut. They’ll usually turn out to be more work and can get you lost. Plus trails are set up to minimize the impact on the wildlife. So stay on them.
Summary
Hiking can be the equivalent of a tough cardio workout or it can be more mellow. Either way, it’s a fun activity that can bring you closer to nature and can be enjoyed with one or many friends. It’s a relatively cheap activity that can be done almost anywhere. If you have a spare hour or two on the weekend, put on your shoes, get some water and slather on some sunscreen and go take a walk!
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Apr
25
Having fun while working out; biking
Filed Under Exercise, Work Out | 2 Comments
This week we’re going to be discussing ways to have fun while being active and healthy. Most people view their health as a chore, something to be done because they have to, not because they want to. Health is all about boring stuff that you just don’t want to spend time on, like working out or watching what you eat. This is a bad view of your health. Being active and healthy should be something you celebrate and enjoy. There are many ways in which a work out can be fun and interesting. In fact, we’re going to look at five different options for a fun workout this week. Here’s today’s option, biking!
Biking As An Exercise
Biking is similar to hiking in that it’s workout value depends on you. The speed you choose to bike at along with the amount of hills you choose to as part of your route will determine your workout potential. A tough bike ride can easily be the equivalent of a very strenuous cardio workout. Even a relatively flat route done at a moderate speed will get your heart rate moving in the right direction.
As for muscles worked, biking will primarily work your legs. The rest of your body will feel a bit tired but it’s your calves and thighs that are doing the work. On the plus side, biking is almost completely impact free. Which means it doesn’t place as much stress on your feet and legs as jogging does.
Biking As A Social Activity
Biking can be done as a social activity but it’s more difficult than dancing or hiking. First of all, it’s not as easy to carry on a conversation while biking. Second, people tend to bike at different speeds. However, if you can find a partner or group that bikes at the same speed as you do, it can be a very rewarding social function. You’ll find yourself spending quite a bit of time with your biking partners before and after the ride.
Like hiking, it’s relatively easy to find biking groups online. There are quite a few biking clubs and training groups that will be happy to add you.
Biking As Transportation
One advantage that biking has over other activities is its potential to function as a mode of transportation. Depending on your location and your distance from work, biking can easily turn into your vehicle of choice. You’ll be avoiding traffic, conserving fuel, saving the environment and getting a good workout all at the same time.
What You Need
Unlike hiking and dancing, biking can be a very expensive sport.
Bike - Bikes can range from $100 to several thousand dollars. For a good road or mountain bike you will pay at least $500. That sounds steep and it is, but you really want to get a quality bike. That doesn’t mean you need a top of the line racing machine for multiple thousands of dollars, but you also don’t want a Huffy from your local Toy’R'Us.
Go bike shopping with a friend who knows bikes. Tell them you’re looking for a bike to learn on and they’ll help you find something. Make sure to also look at used bikes on places like eBay and Craigslist. Lots of bikers tend to buy a new bike every year and sell their olds one at a steep discount. You can get a great bargain this way.
Remember your purpose in buying a bike. If you want to go road biking, get a road bike. If you want to go mountain biking, get a mountain bike. If you’re looking for a bike to commute to work on, make sure you get one that’s appropriate to the route you’ll take. Again, a knowledgeable friend or coworker is your best resource.
Bike Gear - Along with a bike, you will need bike gear. This includes things like clothes, gloves, helmet and shoes. Some of this is not mandatory, but a lot is. For example, never go biking without a helmet.
Things To Watch Out For
Snacks - Don’t get all those granola bars, bags of trail mix of power drinks. They’re just sugar. If you want a ride snack, pack some fresh fruit or a few nuts. Remember though that you really need to watch what you carry when you bike. You’ll want to eliminate as much weight as possible so no carrying that bag of oranges.
Dehydration - This is important especially if you’re biking in the summer. Make sure to always have water with you and keep drinking it. Most bikes will have a water bottle rack so make sure you use it. This can also serve as your snack if you fill it up with something like gatorade. It’s not the healthiest of snacks, but it will work.
Traffic - Can’t emphasize this one enough. Learn the rules of the road and obey them. Watch out for cars. Wear bright clothing and make sure your bike has lights and reflectors if you ride at night. Your safety comes first and being healthy will not save you from a car accident.
Sunburn - Always carry and use sunscreen. Even if it’s cloudy.
Path and Directions - If you’re new to a certain bike path, bring a map. It’s just like driving in a new part of town. This is especially important if you ride alone.
Summary
Biking is an expensive hobby. However, if you use it as an alternate form of transportation, it can actually save you money while improving your health.
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Apr
26
Fun workouts; sports!
Filed Under Exercise, Fitness, Sports, Work Out | Leave a Comment
We’ve been talking about fun ways to workout this week. So far we’ve gone over dancing, hiking and biking. All of these are good examples of ways in which a fun activity can also be a workout. Today, we’re going to talk about something you might not have done since you were a child, playing sports.
Sports As A Workout
Many sports can be an excellent source of physical activity. You’ll frequently find yourself running around for hours while playing. Sports are also a good workout because they tend to engage your whole body and not just your legs. Like the other activities we discussed this week, sports can be a very good social activity which means you’ll have more reason to do them and thus tend to skip your workout less often. Let’s talk about some individual sports and see how they stack up:
Baseball - Unfortunately, the great American pastime does not make for a good workout. First of all, baseball players tend to stand or sit for large periods of time. The physical activity in baseball comes in short bursts separated by large amounts of inactivity. That means you’re not getting a very good cardio workout. Also, baseball requires quite a bit of specialized equipment and a large number of players. This makes it hard to play on a moment’s notice or to set up casual play times.
Football - Another American classic, football is better than baseball in that the periods of physical activity are more frequent. However, football also has frequent breaks between plays. Like baseball, it usually requires a large number of players plus some equipment. Football is also one of the more injury prone sports due to its physical nature.
Soccer - Soccer, while not quite as popular in the US as it is in the rest of the world, makes for an excellent workout. Physical activity comes frequently and without too many breaks. There’s almost no special equipment required, just a ball and something to mark the goal posts. Soccer is also relatively safer than football although it does put a lot of stress on the feet. Soccer can be played in large or small groups. All told, this is one of the best sports workout you can get.
Basketball - Like soccer, basketball is relatively safe and provides for continuous physical activity with few breaks in the middle. It can be played with as few players as two, making it ideal for casual workouts. It does require a specialized court, but one that can be found almost anywhere. Basketball has another advantage in that it engages the whole body, not just your legs. The only slight downside to basketball is the stress it puts on your feet due to the hard nature of the court. However, this detracts only a little which means basketball is still one of the best choices for a sports workout.
Hockey - Hockey is one of the best workouts available through sports. It engages the whole body, it has almost no stress on your feet and it offers a continuous physical workout. The only problem with hockey is the amount of specialized gear it requires. If you have access to hockey gear, hockey players and a hockey rink, by all means, play hockey! I can’t think of a better sports workout.
Tennis - There’s great workout potential in tennis. It works the whole body, it’s usually played on soft surfaces and it has few breaks. The only problem is the limit to 2 or 4 people at most and the need for a specialized court. However, if you have access to the right resources, tennis is another good option.
Rugby - For those unfamiliar with it, rugby is like a cross between football and soccer. It’s an incredible workout in all respects. The only downsides are the potential for injury due to the rough nature of the sport and the general lack of awareness for rugby in most countries such as the US. This means it’s hard to find people who want to play it.
There are many other sports out there but due to time constraints, I’m not going to describe all of them. Feel free to add suggestions in the comments field.
Getting Started
As far as getting started, I’m going to send you to the place you’re already at, the internet. Almost every city will have some kind of sports league. There are also numerous office leagues, school leagues and an endless variety of regularly scheduled games at your local park. Your best bet is to look online or just go to the park and ask the players there how they got started. As usual, I’ve always found experienced players to be very helpful. This isn’t school, they won’t pick you last just because you’re new. Most of these leagues aren’t about cutthroat competition, they’re about having fun, and they’re always looking for more players. Another great idea would be to just get your friends and schedule a time to go play.
Things To Watch Out For
As always, watch out for dehydration and sunscreen. With sports, you should also watch out for various injuries. Make sure to wear the proper protective gear for your sport.
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Apr
27
Why having fun is scary
Filed Under Exercise, Motivation, Work Out | 1 Comment
I’ve been talking all week about fun workouts. Things like dancing, hiking or playing sports. These are all social activities, things you can do with your friends. They seem like the perfect solution to being active, a great combination of workout and fun. Yet most people I talked to are scared to try them out. That made me realize that not too long ago, I would have been scared myself to try these things out and I wanted to share that as well as how I overcame it.
The Good Ole Days
When I was a kid, I loved going outside to play. I grew up in a small agricultural community in Israel. There wasn’t much TV, no video games, the only movie theater played one movie a week and home PC’s were not common. So whenever I had spare time, I would go outside and play. Games ranged from tag and hide’n’seek to soccer and basketball. Each game was different but they were all physically active. We would spend hours running around until the sun set and our parents came to bring us home.
I remained active after we moved to the US. I played tag at school. I joined the local soccer league. I even joined the local swim team. The activities were more structured but they were still fun. I would spend an average of three to four hours after school doing some kind of physical activity. I was never an athlete by the way or a big sports fan, I was just physically active because I enjoyed it. So what changed? How did I go from multiple activities to none?
Growing Up Is Hard To Do
I think the problem was tied into growing up and becoming more aware of myself and others around me. When you’re a kid, you don’t really think about being embarrassed to try something. You do and say the oddest things because you feel like it, with little regard for the consequences. When you grow up, you become more self conscious, more aware of the social pressures around you. I think I can pinpoint exactly when I stopped being physically active if I look at my freshman year.
I was involved in a local swim league. I wasn’t a particularly good swimmer but I really enjoyed it. Then, one of my high school classmates joined my swim league. He was placed in the advanced group while I was still in the average group. It made me feel self conscious. Here was a classmate, someone who saw me every day and he was better than me. I looked around and noticed that on average, the kids in my swim group were about a year or two younger than me. For the first time, I was embarrassed about my swimming skills. Swimming became less and less fun as I imagined my classmate telling everyone at school “wow, that Gal, he’s a bad swimmer.” Was this true? Not at all, but it caused me to quit swimming. I started working out at a gym, alone. Exercise was no longer fun, it was something I did because I thought I should.
In college, I slowly stopped all forms of exercise. I was busy with school and work and I thought “why be physically active? I’m never going to be an athlete. I’m never going to be as good as those guys on the football scholarship.” I focused on studying and went about my daily routine. I was young enough to stay in relatively good shape but I had begun my long slide downhill.
Post College - The Video Gaming Years
After college, I discovered the world of video games. Here was something I could excel at! I might not be a fast swimmer, but oh boy I could really shoot the hell out of those pixels. I devoted hours to the computer. I led a high end everquest raiding guild (and if that means nothing to you, be glad!) I did all those things because I was good at them. My health deteriorated rapidly at this point. Spending all day in a chair is not exactly healthy. My weight reached 270lbs and I was incredibly out of shape.
Looking back, I can see that I played video games for the same reasons as I stopped physical activity, because I wanted to be good at something. I couldn’t be good at swimming so I stopped. I could be the best at playing on the PC, so I did it for ten hours a day. I didn’t do any of these things for fun, and that was my mistake.
The Lesson
I’m not trying to preach to you, just to make you understand something. Getting a healthy workout is not about being #1. If that’s what you’re thinking, you’re already going down the wrong path. These activities I’ve described over the past few days are about having fun. The people who will do them with you are not going to make fun of you. They’re not going to laugh at you and you’re not going to embarrass yourself. I know it’s hard to get over that fear but just keep in mind that you’re not doing this to win and you’re not in it to be the best. You’re doing this simply to have fun, be active and socialize with friends.
Once you figure that out, these activities become a lot less scary. Once you realize that the more experienced dancers, hikers or bikers are not going to make fun of you, you become a lot less shy. Every activity I’ve tried I’ve found experts who were always happy to help. I’ve found communities that welcomed newcomers even if they weren’t very good and might never get better. I’ve found partners and friends who had no problem slowing down, giving me advice or having me step on their toes a few times. This isn’t high school anymore. The sooner you realize that, the sooner you’ll be out there on that dance floor, trail or bike, not worrying about looking bad and simply having fun.
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