Grapevine Away!
Strengthening leg muscles, an important ingredient in building balance, means working your legs in all directions. In walking, running, biking, and most other life activities, legs move forward and backward. Doing the Grapevine adds strength to the sides of your legs, rounding out their strength. Here's how it works: Moving to the right, step sideways with the right foot. Still moving right, step behind with the left foot. Take another right step with your right foot, and then bring the feet together by tapping the left toe beside your standing right foot. It's four steps, and the words you can say to accompany the steps are "Side, Behind, Side, Tap". Repeat in the other direction. Stabilize with your hands on the edge of the kitchen counter or the bars in the hall if needed. Once you catch on to the pattern, you just might feel like you're dancing instead of giving yourself a good workout!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Bubbles? No Troubles!
I recently learned that, in Seattle at least, bubble wrap can be recycled as sheet plastic if all the bubbles are broken. Hmmm. Is that an onerous task or an opportunity to play? I say Play! Use the opportunity to build strength. Pop those bubbles with the tips of your fingers (bigger bubbles are easier). Try smashing them between your palms. Feeling bold? Can you burst them by dancing on them? If all that racket gives you an excuse to laugh, all the better. Combining strengthening exercise with recycling is multitasking at its zaniest!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Savoring the Sweet Spot
A hot research topic these days concerns how to build our brains and the types of challenges that do it best. One enticing finding is that if you’re doing something physical and add a mental challenge, you will hit the magic formula for efficiently creating new neural pathways, the brain-building sweet spot. For example, practice your Spanish flashcards when you walk. Or sing while washing the dishes for rhythm building and learning lyrics (or is that just a pleasure?). I wonder if walking would help me with my beloved sudoku. Hmmm? Probably not. Who knows what else research will discover, but this one simple idea strikes me as both easy to use and practical. What combos will you find? Let me know!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Take Your Soul for a Walk
There is a pace that is your most comfortable speed, a pace that lets your whole being participate, a pace that is personal and may change minute to minute. And your body will probably tell you when you’re there, if you ask. Try an easy walk in an undistracting location, changing your speed, not hurrying, not too slow. Do a body scan to notice the sensations you’re feeling. Perhaps you will know you’ve found it when you notice an aha moment and your body sighs with ease. Perhaps this is the rate for your body and soul to be lucky enough to be at the right place at the right time for magic to happen…perhaps?
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Exercise Your Eyes
Your eyes have habits too. Their “computer posture” includes looking at objects on a screen, and that screen usually stays the same distance from your face. Give your eyes a break by picking two objects in your environment, one up close (even closer than your screen) and one as far away as your space allows (maybe down the hall or out the window). Then do visual gymnastics, focusing on the details of the close object for about five seconds, then shifting to the far object and noticing its details for five seconds. Continue back and forth for a minute or two, noticing more details with each shift. For a variation, choose objects to the left and right and equally far away. Try shifting focus with and without moving your face. Then, hold your face still and move your eyes left and right, up and down, and in circles. If you’re feeling adventurous, try moving your eyes in figure eights and enjoy that dizzying view. Your eyes will love it!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Walk! Yes, But When?
Make exercising easier by tapping into your personal preferences and rhythms. Take walking, for example: what time of day makes it an ideal walk? Roll out of bed and walk. Walk and roll into bed. Walk after meals, walk before meals. Take mini-walks all day. Then explore different intensities at different times. Do you like a crisp brisk walk in the morning and an easy saunter after dinner? The same idea can expand to include other forms of exercise. For instance, you may find, like I do, that I have to make a commitment to get around to my strength workout. Knowing my time of day for being most willing to exercise gives me ideas for when it would be easiest to do that determined workout. Getting to know yourself better lets you honor your quirky preferences. Walk? Now you know when!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Exercise + Nature + Senses = Immersion
Taking a walk in your favorite (or nearest) natural space is an easy way to expand your appreciation of spring. Nature, and especially trees, muffle civilization’s noises, creating space to hear the more subtle natural sounds. The exercise gets more blood flowing around your whole body, including your brain. Flooding your brain with extra blood (=extra oxygen) provides a fertile field for noticing more of the sensory input from nature, creating an upward spiral of physical and sensory experiences enriching each other. Focus on one element, like the crisp spring air, then pair it with each sense. How does the air feel on your fingertips? What smells is it bringing to you? Is it moving enough that you can hear it? Does it have a taste? How is it playing with the nature all around you? What words can you find to describe the uniqueness of the air-of-the-moment? Then take a deep breath to enhance the experience as a wonderful memory to keep you company while you do spring housecleaning!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Un-Dividing Attention to Reduce your Risk of Falling
My pilot friend studies reports of plane crashes. In almost every crash, he says, the accident included at least three things going wrong. That got me thinking that maybe this applies to falling "crashes" as well. For example, maybe you're a bit tired from not sleeping so well last night, so you're not picking up your feet as much as usual (#1). You're walking on a slightly irregular sidewalk and coming to the bump that shouldn't be there (#2). And maybe at that moment you hear a bird singing across the street, and turn to look (#3). You've now divided your attention and set yourself up for a fall. Un-divide your attention by pausing for a moment to reduce your risk of falling. I noticed that many of my falls happened when I was hurrying (not the same as walking fast), which was my habitual #1. When I considered the consequences, it was easy to change my habit. Now I have more attention for the birds!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Ankle Circles and Chicken Wings
Wake up with a smile and give yourself an excuse to savor your last cozy moments in bed. Ankle flexibility is crucial to staying upright since your feet need to adjust to variations in the walking surface. Starting your day under the covers by moving your ankles/feet in circles as well as up and down (pointing and flexing) makes sure your feet are ready to do their job the moment they hit the floor. And while you're at it, why not add some arms? Try lying on your back, tucking your arms by your sides with elbows at your waist and putting your hands palms-up beside your shoulders (like folded chicken wings). This posture opens the chest, stretches the back and gives your posture a boost. As a bonus, it feels good! Aaahh!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Climb Stairs for a Burst of Fitness
Going up the stairs is a golden opportunity to build strong legs, a major foundation for good balance. Take full advantage by keeping both toes straight ahead, giving your thighs the best workout. My sister learned in Pilates that placing your whole foot on the surface of the step is easiest on the knees. A wobbly foot means that your knees have to compensate, which adds unwanted work for that vulnerable joint. Firmly placing your whole foot gives your knees a welcome break. The bonus benefit of climbing up stairs is an aerobic boost. Very often, stairways are short flights with landings (resting places), making a versatile built-in gym!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Exercise in Disguise
If you don't know how to start exercising, I invite you to join me in thinking of ways to tuck various movements into the cracks of your days. Combining your creativity with a knowledge of what your body likes and wants most can lead to interesting experiences that build fitness on the sly. Pick times that seem like down time, and get creative. If you're waiting in line, stand on one foot for balance. If you're watching TV, try reaching for the ceiling. Stretching is always a good place to start--just move something and feel how it feels. Avoid too much multitasking (not so safe), let yourself be silly (if you dare) and have fun (to inspire yourself to keep it up). Please join me in this project: maybe we can start a secret, feel-good movement revolution!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
The One For You
What’s the best exercise in the world? The one that you’ll do! And what if that exercise style is also one that suits you EXACTLY, so it gives joy and adds to your feelings of wellbeing over time? I wish there were a magic button to push for each of us to find our One. But no. Instead, we get to do it like a treasure hunt, looking for clues of joy, then clusters of benefits. It is a search that’s worth it. Parkour anyone? Or follow the woman whose eyes glowed when she talked about bench pressing. Two years ago I found kettlebells at an excellent gym close to home–a cluster of benefits that has captured my heart and commitment. Please let me know if/when you find yours!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
An Age By Any Other Name
A friend commented to me on her 79th birthday: “Today is the first day of my 80th year.” Since I’m on the lookout for different ways to look at age, I enjoyed that reframing which, for me, shifted the perspective from an emphasis on a number to a focus on wisdom. It was a delight that, as the party unfolded, my new viewpoint held, and our conversation was tinted and enriched with my focus on the words that showed how well she expressed the richness of her many life experiences. She showed up as a woman who has earned her wisdom, not just as a higher number.
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
Argh? Self-Soothe. Ahhh!
You can think and act better if you’re not distracted by being upset. There are so many reasons to feel anxiety and/or stress: maybe you overdid a workout, learned something distressing, ate too much junk food, or are facing a hard diagnosis. What’s soothing to each of us is as individual as we are. Maybe a hot bath, sitting a spell in a rocking chair, or a leisurely walk does it for you–pick your favorite(s). I challenge you to also find a quick and mobile way for self-soothing on the fly. For me, I find that one hand on my belly and the other on my heart is a reflex action that reminds me to slow my breathing. And for long-term relief, if you see me dressed in muddy clothes and walking toward my garden, it possibly means I’m giving myself a soothing uplift. Or maybe I’m just Very Behind on my weeding!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through the Lifelong Recreation Program of the Seattle Parks Department.
Wander Walk
Last winter I wrote a Tip about “Life @ 3MPH” and cited the many benefits of slowing down. This year I’ve discovered that an effect of slowing down is the desire to do it even more. During endurance training for our long walk in England, my walking buddy Mari and I discovered what we call Wander Walking, where we have a starting place and a general direction and a loose time frame. Then we just walk, going where we go, finding what we find, and being done when we’re done. This form of walking leaves space for wonder and other forms of curiosity, which adds to the adventure of even a simple walk. In the process, my pedometer reported that my average MPH has settled between 2.4 and 2.5 mph, with minor fluctuations. My pedometer doesn’t measure the increase in my pleasure level! Mariah #516
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
Uncurling
It’s natural to curl up when it’s cold: snuggle into bed, or into the big chair by the fireplace. How about playing with uncurling? Start with your toes, spread wide, then rolled in, so they can be spread wider. Do the same with your fingers. Then make yourself into a star with all limbs spread out. Let your belly stretch out with a big inhale. How many ways can your shoulders point? Does your mouth want to yawn? Unpurse your lips, hula your hips. Giggle to wiggle your middle, untangle your brain with a riddle. Explore to find more spots that want to take up an unusual space. If you uncurl enough corners, you may discover that you’ve given yourself a full body stretch, a very natural gift to yourself. Yum!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
Magic Trick?
It caught me by surprise to learn how drastically one little idea has changed certain people’s lives. The idea? Walk with feet pointed straight ahead. (Despite the fact that it feels pigeon-toed.) (Despite the fact that most people you see walk with toes pointed outward.) (Maybe despite the fact that you never heard that suggestion before.) A Magic Trick Person reported that doing it reduced a long-lasting foot pain, another found her closet full of shoes that she could now comfortably wear. In my case, it simply made it easier to walk taller. There is some debate about how “straight ahead” is measured–maybe the middle of the toes? My choice of advice is from Katy, a specialist in such matters, (Katy Bowman, Dynamic Aging: Simple Exercises for Whole-Body Mobility and other amazing books) who says to make the outside edges of your feet the parallel lines. That’s the placement our bones are built for, she says. There are many more things you can do to love your feet, but I invite you to try this simple one first, and tell me your adventure as a Magic Trick Person!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
Just Like Kids
What do mature people and children have in common? Brains that can strengthen and build and become more functional! That very good news is called neuroplasticity, if you want to be polysyllabic about it. Just like your body, your brain likes to work out to get more fit. I heard that an example of the kind of challenge that builds the brain is the type of frustration and mental work that comes from learning a new language–that struggle of pulling up newly-learned words. And then I heard (from Karyn Purvis research) that, in order to build new neural connections, you need 400 repetitions unless it’s done in play, in which case 10-20 is enough. Putting that all together suggests that language, puzzles, crafts, imagination challenges, and all other mental activities, as well as challenges of everyday living, can all benefit your brain more if they’re also fun (which is kinda fun anyway). This is the childhood we should never have left behind!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
A Little Goes A Long Way
Let’s say you decide to walk with your toes pointed more forward than usual–maybe just a tiny 1” adjustment, right? But no, with that move, the foot’s 26 bones, 33 joints and over 100 muscles, tendons and ligaments all have to adjust. And, of course, the turn of the ankle gives the two bones of the lower leg a different relationship, so on up the leg it goes. Furthermore, muscles, used differently, have to grow and adapt, and all of a sudden, your little shift turns into a major workout, complete with soreness in some tiny muscles you didn’t even know you had. Have fun with your petite and profound changes!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.
Like a Pendulum
My morning walk started without a warmup, so my hip joints felt creaky as I headed out. Since creaky joints can happen, especially in the morning or cold weather or after a bout of sitting, here is an easy way to let go of that discomfort. With your hand on a wall or other stable support, swing one leg front and back, nice and easy. Start with little swings, and let your leg find more movement as the joint loosens up. Then switch legs. Your arms can also benefit from acting like a pendulum. Leaning gently to the side, dangle your arm down and let it experiment with swinging front and back, round and around. This is a boon for your shoulder joint, which probably doesn’t get used that way very much! Just a minute or two of “penduluming” can set you up for a day of more ease–Aah!
Suggestion from Mariah Kaye, Senior Fitness Specialist, offering more fitness choices through MoveAnyWayFitness.com.