LETTERS From CAMP Rehoboth
Morning Boardwalking Group to Form
|by Pam Kozey|
|It's definitely that time of year again. Oh, you know what timeIt's after the New Year's resolutions about fitness have died of neglect and you're thinking about trying on last year's bathing suit.
So, the old motivational juices are starting to flow, though somewhat sluggishly. And you are searching for some activity that will banish the guilt from your sedentary waysand an activity you can stick with, no matter what.
It's a tall order, but I've got a deal for you. It combines the best elements of our wonderful beach town and exercisea walking club on the boardwalk.
I hear you, I hear youbeen there, done that, bought the t-shirt. You're going to tell me that the boardwalk regimen didn't last any longer than any of your other forays into exercise programs.
But bear with me. This time can be different.
Really. This time we can combine exercise with seagull watching, laughter, morning coffee, photography if you are so inclined, and socializing. A brand new ya-ya walkinghood.
As that Rogers and Hammerstein song goes, "You'll Never Walk Alone." Don't I know it. When
my alarm goes off in the morning I can think of a million reasons why I can't take that walk on the boards. Sometimes I can't even motivate myself to walk the dog. I have to do the laundry, office filing, nail filing, floor scrubbing, home depot loitering, you get the idea.
But this time will be different. I'm going to take the plunge (figuratively speaking. It's way too early in the season for ocean swimming!), slip into my best walking shoes and start a group activity.
Okay, here's the routine. Meet me, and, if my powers of persuasion are guilt-inducing enough, my pal Fay Jacobs, (Hah! Now you have to be there, FJ) on the boardwalk at Rehoboth Avenue at 7:30 a.m., Thursday, May 12 for our kick-off stroll.
Rain or Shine I will be there. And once I'm there I will have to walk, especially if some of you readers show up. Sometimes peer pressure is a good thing!
We'll decide on that first day what our schedule will be and how often we'll walk. If you can join us, please know that this is nothing, formal, no fees, no name tags, no weigh-ins, no dreaded attendance taking and nobody minding your business! You'll keep track of your own progress, distance and seagulls or new friends you meet!
I read somewhere that 10,000 steps a day are recommended to keep fit. I know that has to be more than I get walking from the sofa to the refrigerator.
It doesn't matter if you do the 10,000 all at once or over the course of a day. But it seems like it would really help toward that goal to start off the day with a large number of steps along the boardwalk. Walking the entire boardwalk is a whole mile, and I have no idea how many steps that is, but maybe we can all figure that out together.
At this point, somebody always asks whether it's more exercise and healthier to walk on the sand. Not really.
For those of you who have leg, hip or back pain, walking on the sand is a bad idea. Uneven surfaces, especially sloping sand as it meets the ocean can perpetuate pain.
The idea is to keep the hips as level as possible so that the muscles will not be imbalanced while they are trying to do the work of walking. If you have these pain problems, the best exercise for you is probably water walking, in a pool. Of course, before you do any type of exercise get your doctor's okay.
But for those who are relatively pain-free, and decide to join me on the boardwalkor, if you are walking or exercising on your own, please don't forget to stretch. Only muscles that have been warmed up should be stretched. By that I mean you should walk about a quarter of a mile at a leisurely pace and then you should stretch. After a good stretch, you'll be surprised how much further you can walk without feeling tight.
By the way, if you don't have good walking shoes, there are places in downtown Rehoboth offering terrific footwear. You can go to Sandals, Sandals, Sandals in First Street Station, and Jon Ivy Shoes or Mizzenmast (for Birkenstocks) in Village by the Sea. But sneakers will do!
So now I hope you have decided to join this new walking club. (I know we already have two members because I will be there, and now Fay MUST be thereit's in print).
I hope to see lots of you there on the morning of Thursday, May 12 at (gulp!) 7:30 a.m. It's going to be fun! And the seagulls will appreciate the company.
While this is not an article about diet, some good guidelines wouldn't hurt.
Eat three meals a day (please do NOT skip breakfast).
Cut back on Bad Carbs. How can you tell the bad ones? They include anything with refined sugar. If you look at ingredients, the words they use for sugar are numerous. Some of the most common ones are sugar, brown sugar, raw sugar, fructose, high fructose corn syrup, corn syrup, dextrose, sucrose, glucose, honey, lactose, molasses, maple syrup, and the ever-popular "natural flavoring." Also, you should try to stay away from white flour products.
Do eat Good Carbs. These include vegetables and fruitsthe darker the vegetable the more nutrients. And even though fruits have sugar, they are somehow different, described as long-chain sugars. It seems they don't cause that huge insulin dump and then the "crash" that refined sugars cause. Besides, fruits provide needed fiber. So that apple a day is still okay!
Sorry, fruit juice has too much sugar and should be avoided. But use your discretion. If your choice is between a Coke and orange juice, choose the OJ!
Proteins are good, but you should try to avoid saturated and trans fats. Omega 3 fats (found in fish oil) are good for you. Eating protein for breakfast provides fuel for the muscles and brain and staves off hunger until lunchtime!
And breakfast will get you ready for our Ya-Ya Walkinghood!
Pam Kozey is a Myofascial Trigger Point Therapist who operates the Muscle Pain Relief Center in Rehoboth Beach. She's also part owner of The Coffee Mill in Rehoboth Mews. Hence the importance of a good cup of coffee before an early morning walk! She can be reached at 302-245-4234.
LETTERS From CAMP Rehoboth, Vol. 15, No. 4 May 6, 2005