Outside activities are a great form of exercise, and should be included in your regular workout program. Now that warmer weather is here, we can be outside a lot more, and dreams of going to the beach come to mind. Sure, you do your workouts at the gym, but isnt it better to be outdoors when its nice and sunny and warm?
In this column, Ill discuss some alternative forms of exercise that will help you break-up the monotony. Theyll help keep you interested and invigorated in your fitness program.
Biking is a wonderful activity for anyone. Not only can you get your exercise and have fun, but youll also enjoy the terrific scenery that the beach area offers. For example, have you ever biked to the Cape May - Lewes ferry terminal from Rehoboth Beach? Its a wonderful ride, and Mother Nature is at her best at this time of the year. You can even take your bike over on the ferry. Ive done it and it was a very memorable time. Be sure to check the ferry schedule first!
Try out the Cape Henlopen State Park trail, too. Its new, and not many people know about it. For those biking enthusiasts who want even more of a challenge, head west from Rehoboth or Lewes towards Milton and the other outlying towns. Its really not that far, and youll see some great sights. Make sure that you back-pack plenty of snacks and fresh water. But a word of cautionobey the rules of the road and always wear a safety helmet any time you are on the bike. Safety first!
Walking is probably the most common form of exercise for the general population. Why not get up early, watch the sun rise, and walk the boardwalk? I prefer to do my walking in the evening once the sun sets. Its good for your cardiovascular system and metabolism. In fact, most doctors recommend it because it is a low intensity exercise that still offers benefits. Its one of the safest forms of exercise, too. In fact, older people can easily get most of their exercise through walking. Take your pooch outyoull both enjoy it.
Jogging is a bit more vigorous and challenging to the system. Before you start a jogging program, you should get your doctors OK. Proper equipment includes special shoes and clothing, and of course, more open space. Most joggers plan a route and follow it. Its not unusual for well-conditioned joggers to run several miles or more. Many joggers lose water quickly, and can dehydrate easily without knowing it. Be sure to drink copious amounts of water. Its imperative that you check the weather conditions to make sure that they are conducive to your jogging - if its too hot and humid, try another activity instead.
Rollerblading is probably one of the newest forms of exercise at the beach. Recently, the resort towns have enacted laws that restrict rollerblading to certain times of the day, or restrict it totally from specific areas. Please check in advance. All rollerbladers should wear helmets, knee, and elbow pads to prevent "road rash!" You can join your fellow bladers on Surf Avenue near Cape Henlopen State Park.
FYIAs an addition to my column, Ive been asked to include some tidbits that relate to fitness and nutrition. Did you know that the U.S. Department of Agriculture tests fruits and vegetables for their antioxidant properties? Research has shown that antioxidants can help keep you healthy. The top ten are as follows: 1) blueberries, 2) kale, 3) strawberries, 4) spinach, 5) Brussels sprouts, 6) plums, 7) broccoli, 8) beets, 9) oranges, and 10) red grapes. Start chowing!
Did you know that only one in seven adults regularly eats deep yellow vegetables, and only one in nine eats dark green vegetables? Both types contain carotenoids, which help prevent cancer.
Did you know that researchers have found that people who eat foods containing sugar substitutes, such as diet sodas, make up for their reduction in sugar calories by eating 11% more fat?
Did you know that dark meat chicken has more than twice the fat of white meat? People who are trying to watch their weight and fat intake should probably order the white meat.
Recipes for a Healthy Lifestyle
Berry Smoothie (from Hank B.):
- 1 cup fresh orange, apple, or tangerine juice.
- 1 cup fresh or frozen strawberries, raspberries, blueberries, or other fruit.
- 1 or 2 large bananas, fresh or frozen.
Combine all ingredients in a blender and blend until smooth and thick.
Low sodium, low fat, high carbohydrate pasta dinner:
- 28 oz. can crushed tomatoes
- 6 oz. can tomato paste
- 1 small onion
- 4 oz. can mushrooms
- 2 chopped Italian zucchinis, or a 10 oz. bag of fresh spinach
- Basil and oregano to taste
- 1 pound pasta (any type)
Combine all ingredients except the pasta in a large saucepan over medium heat. Cook for approximately 20-30 minutes. Boil one pound of your favorite pasta (for example, thin spaghetti, penne, rotini, ziti, or rotelli). Drain the pasta when done, toss with sauce, and serve. Be sure to add a fresh salad and bread.
These recipes were given to me by friends and clients. Let me know of your fitness tips and healthy recipes, and Ill pass them along in a future column.
Rick Moore, a personal trainer certified by the American Fitness Professionals and Associates organization, believes in drug-free, common-sense training and a healthy lifestyle. Visit Rick on the Internet at http://www.enrapt.com/ricksfitness, or call him at Rick's Fitness & Health, (302) 684-3669.
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5/16/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.