Stretch Some Things and Strengthen Others

Some people love to do yoga; they do it all the time. Others love to run; they also do it all the time. Weightlifters love to lift weights; they too do it all the time. All of them think their exercise plan is the best and seldom branch out of it.

Is this a recipe for developing the capacity to do all the physical things that you want to do during a long life? I think not. The two main reasons I think that you must do a variety of activities are that we adapt to stressors quickly (and then plateau or regress) and because no single exercise or training style will hit all the components that contribute to a long, healthy, capable life. We have to mix it up to stay gain and maintain fitness. I also think this is more interesting way to approach movement and will help keep you on your training plan.

Frank has a bunch books worth reading

I'm really enjoying reading Frank Forencich's book Play as if Your Life Depends on It. Among the many gems of wisdom he writes about, he talks about how certain parts of the body weaken with age and other parts tend to shorten over time. A training plan that tries to strengthen everything or one that tries to stretch everything is counter productive. Coupled with the style of life that modern humans live, we have to really focus our physical training time (or movement time or even better, play time) in such a way to unlock the natural mobility we have within each of us.

Frank's view is that we should work to stretch muscles like the hamstrings, pecs, biceps, calves, psoas and forearms since these contract over time. The gluts (butt), abdominals and low back (my addition) tend to weaken with age so we should do exercises to strengthen them. This could seem like a complicated training requirement but it really means that you need to deadlift, squat, pull yourself up and stretch against the sitting posture that we tend to keep through most of the day. Stand up, move around, squat down, pick up something heavy, go for a walk.

Good health advice comes in many flavors

Learn about your body and try new things no matter what your age or current condition. You are your own trainer, physical therapist, orthopedist and nutritionist. Keep picking from a variety of  training styles. You'll find that you stay interested in your exercise time more and you'll also develop skills that will serve you throughout a long & adventurous life.

Mix it up and keep it fresh!

Being fat is (not) your fault

Check out the series of maps starting from 1985

I love having a fit body and feeling good about how I look.  I really want other people to experience this for themselves because I know they will be happier for it.  Happiness begets happiness and I want to help inspire such a positive feedback loop in others.  Unfortunately the trend, in this case, is not our friend.  We are getting fatter not fitter.  It is my challenge to help remedy this situation.

I was a fleshy kid in my youth but I was never really all that fat.  At the time, I felt fat though because I was thicker than my friends and my family told me that I was fat. I remember being encouraged to jog with my mom before class during middle school. This was in addition to gym class during school and outside play after school.  I don't feel like I ever made a personal decision to be active and lean; that decision was made for me by my social group and societal pressures during my formative years.

Circus "Fat Man" circa 1900.  You don't have to pay money to see people this size anymore.

I write this because I am conflicted about why it is that we have so many overweight people today.  Food and activity level definitely matter, but I am fortunate to have had a good body mass set point established for/by me as a youth.  I learned good habits early and to some degree my body continues to benefit from that.  Today I'm not fat, but I am aware of my weight and body shape.  I workout, eat, and sleep with maintenance of both of these in mind.  While I may have started at a good place, I now make a conscious effort to stay on path.

While personal observations may not translate well to other people or society as a whole, the fact is that individuals in the US are fatter today than ever before.  Obesity is undesirable on a personal level because it makes you feel bad about yourself and has negative impacts on your health and mobility.  Obesity is undesirable for society because it leads to higher health care costs and requires expensive modifications to public places and transportation among other impacts. Passive acceptance of obesity is a bad idea, and we should be encouraging ourselves to get and stay in shape.

It's hard to lose weight as an adult just as it is difficult to learn a second language as an adult (I continue to struggle with Spanish).  We learn patterns that become habits which are difficult to break.  While external forces might be working against us, internal forces are what really do us in.  You have to acknowledge that personal effort is essential to achieving the body that you desire or you will never get anywhere.  Here's how I suggest that you get started:

1. Admit that you are fat and not at your ideal body shape.
2. Commit to a lifelong lifestyle change; you aren't going to go back to the old way ever again.
3. Set a specific goal (clothing size, ideal weight, visible arm muscles, etc).
4. Tell other people your goal.
5. Take a picture of everything you eat to document it as a food journal.
6. Drink more water.
7. Pick a low intensity physical activity and do it everyday.
8. Try a new activity every few weeks and strive to accomplish something physically that you've never done before.
9. Check in periodically by weighing yourself, looking at yourself naked in the mirror, and feeling how your clothing fits.
10. Enjoy your progress or repeat #1

We may not have chosen to get fat, but we chose to stay fat everyday that we don't make an effort to change.

What is Fitness?

I'm a big fan of the CrossFit methodology and incorporate many of the exercises and workouts into my daily exercise routine. The What Is Fitness? article is a brilliant introduction to what it means to be a fit person--I recommend that you read it.  CrossFit isn't for everyone though because I think it scares many people away from any sort of exercise program all.  With physical inactivity as a leading cause of preventable disease today, more people need to add some (any!) activity to their lives.  Fortunately avoidance of metabolic syndrome and other lifestyle diseases only requires a moderate amount of physical activity.  CrossFit is an excellent way to be active, but the competitive and intense nature of it may leave some exercise newbies feeling that exercise isn't for them if CrossFit is what it means to exercise.  Our societal epidemic of obesity is much more important to address than any epidemic of slow Fran times.

To me fitness is much easier to define.  Fitness is a long life with minimal disease, chronic pain, or unhappiness.  Jack Lalanne summed it up with longevity and quality of life.  This isn't achieved only through exercising but daily physical activity plays a role in this view of fitness in a number of ways.  Move your joints or they stiffen up.  Raise your heart rate to improve heart health.  Set and achieve physical goals to raise your self-esteem.  Being able to accomplish physical feats can get you out of dangerous situations.  A sound body contributes to a sound mind.  This is the foundation of my view of fitness and will be the foundation for all my subsequent musings on physical exercise.