Active Adult Living Retirement

Moving Well

Taking a seminar about moving well gives some good ideas for improvement.

I participate the USATF Master division and am a member of the USATF Georgia Race Walk Committee.  I attended a day long seminar called “Putting the Pieces Together”, An Athletic Wellness, Health Promotion, Injury Rehabilitation & Prevention Podium Masterclass.

Wow, what a name, but it was excellent and I want to share some of the ideas because they apply to everyone.

Dr Josh Glass, with Georgia Sports Chiropractic travels with our USA Olympic Team and shared the things Olympic athletes told him that are important to their success. Some surprised me.

Nutrition and Sleep are just as important as training.

To get good sleep, cut off electronic devices well before bedtime and that includes phones, computers and TV. Going to bed at the same time everyday helps. Getting 8 to 10 hours of sleep would be great. Naps are good too. For more sleep tips he recommends the Sleep to Live Institute.

He says rest is training too so have a recovery plan. Your workout breaks down the muscle, but the rest and recovery period is where the improvement happens.

Take a day off if your body tells you to.

Write Things Down

If you really want to improve, then keep a log and write things down. When you wake up in the morning, write down  your heartbeat. Record how many hours you slept. When you go walking or training, write down how far, how fast and the route. You can add some notes about how you felt, the weather, etc. When you take a day off, write that down.  This will help balance your training and recovery, help track  your progress and motivate you.

Work the Basics

Do cross training and vary your exercise activity.  Don’t just walk the same path, distance or speed everyday, but vary your exercise.  Try several things, like maybe walk but also go to the gym a couple of days a week and play pickleball. That’s my mindset right now.

Work the core of your body.  Building a stronger core helps with just about everything we do and your core does not get enough attention. You need at least a basic routine to strengthen your core muscles, which will stabilize your spine and pelvis. Some weight training of the upper and lower body is needed and will help bone density as well.

Building a stronger core will help you keep your balance and reduce your chance of falling.

More Good Ideas

Remember to keep moving. Don’t sit too long.  We live in an Active Adult Community so take advantage.

Get a massage on a routine basis. This helps muscle recover. Stretch before bedtime. You really can’t stretch too much. Get a trigger point foam roller and do self massage.

Stay hydrated/Stay Fueled. Make sure you’re getting the correct amount of water for your body weight. Include a sports drink with electrolytes for before, during and after your training. Refuel with a good source of carbohydrates and protein should be eaten soon after each run, ideally in the first 15 – 20 minutes.

Keep a longer time perspective. Don’t get discouraged with setbacks we all have. I think the log idea above will help to see your progress over time.

Well Dr Glass with Georgia Sports Chiropractic was only one of the three speakers who were equally informative but as not to get too lengthy in this post, I will save the others until later. In the meantime, I am going to take a nap. 🙂  Robert

race walk seminar




Active Adult Living

Benefits of Walking

When I retired, I got into walking. First at the Senior Center where Don, Lamont and I walked at 8am on MWF. It was great reason to get out of the house and get going. It was social walking as we talked most of the way. We met at Newtown Park’s walking trail which is a loop a little over one mile.  We did three loops in about 50 to 60 minutes.

For the last two years I got into competitive race walking which at age 68 is challenging but very rewarding also.

Hiking or Walking: According to a report published in the Journal of the American Medical Association, a steady routine of walking can greatly reduce the chances of disability at old age. Walking or hiking also helps prevent or manage certain conditions like heart disease and high blood pressure, and can be done with your friends or significant other in remote areas of nature.

So since I am such an experienced walker (isn’t everyone?) , for today’s posts I am going to list some benefits of walking.

  1. Gets you out of the house
  2. You get to see the sky, feel the weather and observe nature which makes you feel more alive.
  3. You also observe other things you will never see from a car.
  4. You can walk just about anywhere,but a neighbor park like we did was great or just in your neighborhood. Just stay away from busy roads.
  5. If you walk with someone or in a small group, it is a great way to socialize.
  6. Solo walking gives you time to clear your mind and think if you want to.
  7. As you walk, waive or say Hello or Good Mornings to those who you see especially other walkers and running. Stop a moment to chat.
  8. You will feel better.
  9. You can challenge  yourself after you have been walking for awhile to either go farther or faster or both.
  10. Walking a few times a week or everyday gives you an activity to look forward to.
  11. Lose weight and get heart healthy. This probably should be reason number one.
  12. It’s cheap and easy to start.

Those are the benefits of walking I though of. Here are 12 Benefits of Walking from the Arthritis Foundation which lists some things I didn’t think of.

I will put my thinking cap on and come up with a future post about “How to Walk” and/or  “Walking Tips”.

So get off that computer and go outside and walk!