Benefits of Walking(klimy.co)
klimy.co
Benefits of Walking
https://klimy.co/blog/benefits-of-walking
108 comments
I hate hate hate running. I used to work out quite a bit but could never get into running and sought other cardio exercises - literally anything that wasn't running.
Over time school, then work, then life simply got in the way and my exercise lapsed. Now in middle age I worked up a minor health issue and my doctor strongly encouraged me to start up on cardio again -- this coincided with both the start of COVID lockdowns and wasn't long after a move to an area with lots of trails nearby.
So I started walking about an hour 3 times a week as weather permitted. Health condition went away, blood pressure dropped, mood improved, sleep improved. I also started enjoying the changing of the seasons more, enjoying nature, being outdoors and all that. I started feeling like eating crap wasn't "right" and started eating better. It's like an entire cascade of wellness.
Not once have I gone for a walk and thought "I'd rather not be doing this" like with running. In fact I usually look forward to my walk and look for excuses to go on one.
Turns out I should have just gone walking all the time instead.
Over time school, then work, then life simply got in the way and my exercise lapsed. Now in middle age I worked up a minor health issue and my doctor strongly encouraged me to start up on cardio again -- this coincided with both the start of COVID lockdowns and wasn't long after a move to an area with lots of trails nearby.
So I started walking about an hour 3 times a week as weather permitted. Health condition went away, blood pressure dropped, mood improved, sleep improved. I also started enjoying the changing of the seasons more, enjoying nature, being outdoors and all that. I started feeling like eating crap wasn't "right" and started eating better. It's like an entire cascade of wellness.
Not once have I gone for a walk and thought "I'd rather not be doing this" like with running. In fact I usually look forward to my walk and look for excuses to go on one.
Turns out I should have just gone walking all the time instead.
> I started feeling like eating crap wasn't "right" and started eating better. It's like an entire cascade of wellness.
I've noticed this effect strongly with all forms of exercise. The better shape I'm in, the more I naturally gravitate to healthier habits in my diet and elsewhere. Working out more has an awesome compounding positive effect.
I've noticed this effect strongly with all forms of exercise. The better shape I'm in, the more I naturally gravitate to healthier habits in my diet and elsewhere. Working out more has an awesome compounding positive effect.
Running isn’t the only way to get cardio in. Tabata/HIIT, while making you feel like you’re on the verge of dying, are wonderful and most important safe for your knee joints. Long distance running will wear your meniscus out.
So for everyone here who says they don’t like to run - that’s fine, get on the stairmaster or pick up a kettlebell or medicine ball and do some swings and tosses and side movements. Running will seem like a walk in the park by comparison.
So for everyone here who says they don’t like to run - that’s fine, get on the stairmaster or pick up a kettlebell or medicine ball and do some swings and tosses and side movements. Running will seem like a walk in the park by comparison.
> Long distance running will wear your meniscus out.
Is there any research to back that? Everything I’ve ready says that it is not a fatality and that it is possible to run, for many years (life?) without destroying your joints.
It’s my understanding that your statement is as accurate as saying “driving a car will result in you getting in a car accident”. It’s extremely possible and it has happened to many people but it doesn’t mean it _has_ to happen
Is there any research to back that? Everything I’ve ready says that it is not a fatality and that it is possible to run, for many years (life?) without destroying your joints.
It’s my understanding that your statement is as accurate as saying “driving a car will result in you getting in a car accident”. It’s extremely possible and it has happened to many people but it doesn’t mean it _has_ to happen
The research is mixed. Partly since the advent of modern running sneakers may actually be causing more injuries as a sibling comment pointed out. For a while I was doing PhD research in materials science and created a technique to do materials fatigue testing of the meniscus. Unfortunately that was the first ever such research for meniscus and the data wasn't able to conclude much, alas. The research can't say for sure what injuries are from form and conditions or underlying mechanical limits, or the effect of self-repair mechanisms. After that work though, my opinion is to run on the front of your foot and remain well hydrated as both reduce peak impact forces. Also pay attention to how you twist the knee while running (eg don't twist during land). Also 1/3 of meniscus injuries still appear to be unrelated to any specific injury or activities like running.
> that it is possible to run, for many years (life?) without destroying your joints.
I knew a few people who've done well over 200 marathons (a couple are well over 500, one is over 1500 IIRC, one did >250 in a calendar year) without destroying their joints. Now it might be that their running style (invariably "slow and easy") that lets them do that many marathons also contributes to them avoiding this issue.
I knew a few people who've done well over 200 marathons (a couple are well over 500, one is over 1500 IIRC, one did >250 in a calendar year) without destroying their joints. Now it might be that their running style (invariably "slow and easy") that lets them do that many marathons also contributes to them avoiding this issue.
I've seen a video where they recorded a runner running barefoot and in shoes. When running barefoot, you tend to step on a front of your foot and much less vibration go to your whole body this way.
I've bought barefoot shoes myself and it is true that I tend to step more on a front part of the foot as well.
I've bought barefoot shoes myself and it is true that I tend to step more on a front part of the foot as well.
"Driving a car will result in you getting in a car accident" is pretty accurate given that the average person will be in an accident.
A physical therapist once told me that the number of runners (that is, people who have done it regularly for years) who have non-trivial knee problems is in the neighborhood of 75%. Don’t know the source behind that, but it’s stuck with me. And the reason I was there was because of the knee problems I had from running.
I've never enjoyed running and never practised it on a regular basis.
I have chondromalacia which started (or rather had been diagnosed) in my early twenties. It doesn't prove anything of course, but probably some people are inclined to get joint problems anyway (although running might make it happen quicker probably).
I disagree, running and walking are not really substitutes from a health standpoint. Walking has a lot of health benefits but they're largely orthogonal to traditional vigorous exercise.
Modern research has identified that the major mediator of exercise's physiological benefits is the down-regulation of the adrenal axis.[1] In other words, activating the fight-or-flight sensation is a key component of an exercise program. It's also why very high-intensity exercise seems to produce the most rapid improvement in key biomarkers.[2]
Many people don't like vigorous exercise because they feel like they're dying from the strain. However that painful stressful feeling is largely essential to the process.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010733/ [2] https://www.sciencealert.com/just-12-minutes-of-intense-exer...
Modern research has identified that the major mediator of exercise's physiological benefits is the down-regulation of the adrenal axis.[1] In other words, activating the fight-or-flight sensation is a key component of an exercise program. It's also why very high-intensity exercise seems to produce the most rapid improvement in key biomarkers.[2]
Many people don't like vigorous exercise because they feel like they're dying from the strain. However that painful stressful feeling is largely essential to the process.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010733/ [2] https://www.sciencealert.com/just-12-minutes-of-intense-exer...
Interesting. For a long time I did indeed feel like I was dying when I started running. Now I feel edgy and anxious if I don’t get to run for a few days. We are built to run.
Incidentally running 30 minutes twice a week has been the best thing I ever did for my health. I feel better now than I did in my 20s and that was over 20 years ago!
Incidentally running 30 minutes twice a week has been the best thing I ever did for my health. I feel better now than I did in my 20s and that was over 20 years ago!
From what I’ve read, they are interchangeable from a longevity perspective, rapid improvement aside.
Small quibble: there are people who hate jogging, but love fast exercise. I hate hate hate jogging, but loved sprinting, HIIT, and all manner of sports involving quick movements plus slower times.
Not clear which group the people in this thread belong to, but jogging does seem to polarize.
Not clear which group the people in this thread belong to, but jogging does seem to polarize.
One way to split the difference: rucking. It's just walking while carrying extra weight. Gives you a harder cardiovascular workout that isn't as taxing as running, more along the lines of hiking depending on the weight. I guess biking is another way.
I do a form of rucking and highly recommend it. I don’t think traditional rucking gear is optimal though. The backpack format puts more strain on your back and most rucking forums and such I’ve seen recommend only like 30lbs. The most amazing piece of fitness equipment I have is a 36lb belt which puts no weight on your back and doesn’t hold in heat like a vest. I’ve since had to add a 45lb vest to it, but the vest should at least put less torque on your back than a backpack.
I had not considered that about the backpack. I'll look into a belt option.
Thanks for introducing me to rucking. I've recently taken up jogging at the age of 40 but it's having a negative affect on my hip and knees. Rucking sounds like something I could really get into.
Rucking? I call it going grocery shopping...
If that doesn't work, try riding a bicycle. You can adjust the pace depending on how you feel, and see a lot more than you would on a regular walk. If you pack a lunch, you can go pretty far, relax in a nice place, and head back.
Warning though: this requires amazing bike infrastructure. In most places in the US, cycling on the road can be an extremely stressful experience.
Same for walking- in many towns there is no sidewalk which forces anyone walking onto the gutter.
For bike trails, there is an effort to connect Maine to Florida called the East Coast Greenway: https://www.greenway.org/
Having used it myself, it's not continuous but certainly better than nothing.
For bike trails, there is an effort to connect Maine to Florida called the East Coast Greenway: https://www.greenway.org/
Having used it myself, it's not continuous but certainly better than nothing.
How's biking in US outside of big cities? Cause it's the best place to bike in my country (Poland).
You just leave the city and turn to any random small road and you can relax. My favorite are the farming land near Lublin. 30 minutes from the city center there are roads where you pass 1 car per hour :)
https://live.staticflickr.com/7264/6999476374_94c82f49dc_o.j...
You just leave the city and turn to any random small road and you can relax. My favorite are the farming land near Lublin. 30 minutes from the city center there are roads where you pass 1 car per hour :)
https://live.staticflickr.com/7264/6999476374_94c82f49dc_o.j...
And dangerous, too.
Yes, we are truly spoiled here in Germany
You can use a stationary bike
I remember Taleb being really harsh on bike riding which he derided as “unnatural”. Though I can imagine his position being too extreme. I don’t think his proposed alternative of weightlifting is very “natural” either.
Yes, that is exactly what I tried to explain. You don't have to run in order to feel healthy. You can improve your wellbeing and focus by taking a quick walk.
The benefits of it are too immense to ignore.
The benefits of it are too immense to ignore.
> I don't even need to have headphones on to enjoy walking!
I think people like Cal Newport actually proposed taking long walks without listening to anything, and I find this idea reasonable. After 15 to 20 minutes my mind settles into a state of being able to come up with ideas and deep reflections that would usually not be possible when I’m simply sitting indoors being distracted by some digital device.
I think people like Cal Newport actually proposed taking long walks without listening to anything, and I find this idea reasonable. After 15 to 20 minutes my mind settles into a state of being able to come up with ideas and deep reflections that would usually not be possible when I’m simply sitting indoors being distracted by some digital device.
I loved running when my weight bottomed out(168 for a 5'10" frame). As a former fat kid who never ran a mile and always found a health reason to escape PE class it was amazing. It didn't last long though. I met my wife and started gaining weight, and soon I was back to where running hurt like hell.
Now I hike, and I love that. I don't think I'll ever lose enough muscle and fat to get down to where running feels good again.
Now I hike, and I love that. I don't think I'll ever lose enough muscle and fat to get down to where running feels good again.
> I love this. I run (a little), but have never enjoyed it. I've never once experienced a "runner's high"--even when I ran 5-6x per week for years. I still do it a couple times a week because it's a quick way to get my heart beating, and I do feel better afterwards.
I think that "feeling better afterwards" _is_ runner's high.
I think that "feeling better afterwards" _is_ runner's high.
I find “feeling better afterwards” to be utterly distinct from “runners high”.
“Feeling better” is a given after most training sessions, and I use it as a marker for not being overtrained.
However, there is no way for me to force the “high”. I can facilitate it, maybe. But it mainly comes and goes at it pleases. It may be a fleeting moment or it can last for literal days.
It is like flying. There is no pain - no discomfort at all. The mind disassociates from the body. I am Hermes in his winged sandals. I am God.
“Feeling better” is a given after most training sessions, and I use it as a marker for not being overtrained.
However, there is no way for me to force the “high”. I can facilitate it, maybe. But it mainly comes and goes at it pleases. It may be a fleeting moment or it can last for literal days.
It is like flying. There is no pain - no discomfort at all. The mind disassociates from the body. I am Hermes in his winged sandals. I am God.
Runner’s high is the point where the person running enters a particular state of flow, a sense of release and euphoria where the mind can perceive the entire body as well as each part of it moving with ease and feels whole. It’s part like sex, part just the right amount of drunk (except minus the delusion), part some kind of meditation, sometimes kind of climatic even.
I’d argue that when going for a run at some point it feels like the effort becomes paradoxically effortless and you’re in the “now”, then that’s it. The “feeling better afterwards” is more like aftershock.
(BTW although Info experience the high, I don’t like running, but I do it because there’s such a quick bang for the buck in terms of cardio training, and it’s basically “no excuses” frictionless: dress up, shoes on, go)
I’d argue that when going for a run at some point it feels like the effort becomes paradoxically effortless and you’re in the “now”, then that’s it. The “feeling better afterwards” is more like aftershock.
(BTW although Info experience the high, I don’t like running, but I do it because there’s such a quick bang for the buck in terms of cardio training, and it’s basically “no excuses” frictionless: dress up, shoes on, go)
In my experience the runners high kicks in around mile 5 or 6, and only if you are fit enough to keep going after that. I've never experienced it on a shorter run.
I used to walk 5 to 10 miles a day, every single night, to clear my head and think about things.
One night, on a drinking holiday, I was ran over from the back (while on the sidewalk/side of street, mind you) while on my nightly walk, and crippled permanently by a hit-and-run driver that was never found. (C5 level non-complete quadriplegia)
I miss my walks immensely. They used to put my mind at ease like nothing I have found since.
No point in this comment other than to express my envy towards those can enjoy such a hobby still , and to express a bit of loneliness and hard-to-reconcile personal emotions when told the benefits of walking.
I know, already! I wish I could!
I was very fit my entire life through very little additional effort other than nightly walks & some lucky genetics -- although unfortunately those hobbies landed me into a net-negative position -- I suggest the hobby to anyone that has a few minutes to spare a day.
I hope that pedestrian safety and road design continues to improve.
One night, on a drinking holiday, I was ran over from the back (while on the sidewalk/side of street, mind you) while on my nightly walk, and crippled permanently by a hit-and-run driver that was never found. (C5 level non-complete quadriplegia)
I miss my walks immensely. They used to put my mind at ease like nothing I have found since.
No point in this comment other than to express my envy towards those can enjoy such a hobby still , and to express a bit of loneliness and hard-to-reconcile personal emotions when told the benefits of walking.
I know, already! I wish I could!
I was very fit my entire life through very little additional effort other than nightly walks & some lucky genetics -- although unfortunately those hobbies landed me into a net-negative position -- I suggest the hobby to anyone that has a few minutes to spare a day.
I hope that pedestrian safety and road design continues to improve.
Receive all my compassion. And I was complaining of a sprain depriving me of long walks for a few weeks.
I started walking at a rhythm of 5 hours a week minimum three years ago. And I must say, without exaggeration, that I am a different man now. I haven't been sick for 2.5 years; I feel that my immune system is stronger now. Before that, I used to get sick, angina or whatever, twice a year. Also, my legs have become more muscular and my face has become thinner, which makes me look more attractive. I'm 18 again ;-)
I started walking at a rhythm of 5 hours a week minimum three years ago. And I must say, without exaggeration, that I am a different man now. I haven't been sick for 2.5 years; I feel that my immune system is stronger now. Before that, I used to get sick, angina or whatever, twice a year. Also, my legs have become more muscular and my face has become thinner, which makes me look more attractive. I'm 18 again ;-)
Thanks for sharing and for the lack of a better way to express what I'm feeling, sorry for your loss.
so sorry to hear that !
hope medical science advances that one day you can walk(& maybe even run) again !
sending you lots of love !
I loathe running and also still can’t manage it, but I’ve walked a tremendous amount in the past year and it’s helped my health tremendously, so I highly recommend it. In the beginning a normal walking speed would get my heart rate up, but after a while I couldn’t get my heart rate above the 90s no matter how fast I walked. So my solution was to first add a 36lb belt, which does not put weight on your back or hold in heat. Eventually I had to add a 45lb weighted vest and sometimes 20lb ankle weights on top. Even with all that it takes much less of a toll and is much easier to recover from than running. And I can still get my heart rate up to the 140s without having to run.
Do any of you have any advice on staying healthy and avoiding any long-term harm from short periods of very low mobility? My wife and I face 6 months of jail time if we step out of our 8 sq. m / 86 sq. ft hotel room even once in 13 days' quarantine. (All travellers are quarantined. We've both had negative PCR tests before flying and negative IgM tests upon arrival, with another IgM test scheduled for this Wednesday. The 1st night of 14 was spent in another hotel, provided by the government.) We're in our early 40s and pretty healthy, walking at least 5 km every day in November, often more than 10 km.
The first 8 days of our 14 day travel quarantine have gone mostly fine, but I've noticed my muscle mass dropping rapidly, despite some isometric exercises and bodyweight squats in the shower.
There's about 2 feet between the foot of the bed and the wall, and 2 feet between the left side of the bed and the wall. Some of that space is taken by our luggage from spending all of November abroad. We've put as much as we can under the bed. We have no chairs in here. There's a writing surface attached to the wall at the foot of the bed that my wife uses for her laptop while working remotely. I work remotely while lying down on the bed, since my wife gets back problems much more easily than I do.
I'm aware of cardiovascular and gallstone risk from immobility and rapid fat loss. We thankfully brought 90 days' worth of multivitamins with us on our 30-day trip. (The government changed quarantine policy while we were away. We planned for this possibility, or the possibility of being stranded abroad for a few months, but were hoping to be able to spend our 14 days of quarantine at home. We're glad we planned ahead.)
The first 8 days of our 14 day travel quarantine have gone mostly fine, but I've noticed my muscle mass dropping rapidly, despite some isometric exercises and bodyweight squats in the shower.
There's about 2 feet between the foot of the bed and the wall, and 2 feet between the left side of the bed and the wall. Some of that space is taken by our luggage from spending all of November abroad. We've put as much as we can under the bed. We have no chairs in here. There's a writing surface attached to the wall at the foot of the bed that my wife uses for her laptop while working remotely. I work remotely while lying down on the bed, since my wife gets back problems much more easily than I do.
I'm aware of cardiovascular and gallstone risk from immobility and rapid fat loss. We thankfully brought 90 days' worth of multivitamins with us on our 30-day trip. (The government changed quarantine policy while we were away. We planned for this possibility, or the possibility of being stranded abroad for a few months, but were hoping to be able to spend our 14 days of quarantine at home. We're glad we planned ahead.)
If you youtube "quiet cardio" you'll find a bunch of cardio exercises that you can do with no equipment, no jumping and not a lot of room. These exercises are great for apartment and hotel dwellers.
https://www.youtube.com/results?search_query=quiet+cardio
I've tried them out myself and they sure get the ticker pumping. I managed to save myself from having to buy an exercise bike (which I know I'll never touch after COVID).
As for muscle mass loss, I wonder if you could increase the amount of protein in your daily diet (eggs, white meat, etc.)?
https://www.youtube.com/results?search_query=quiet+cardio
I've tried them out myself and they sure get the ticker pumping. I managed to save myself from having to buy an exercise bike (which I know I'll never touch after COVID).
As for muscle mass loss, I wonder if you could increase the amount of protein in your daily diet (eggs, white meat, etc.)?
Try no-equipment exercises. Pushups and Hindu squats are excellent cardio-core strength combination which I use when I travel. But take care of your knees when you do these.
For the long term, consult a doctor and a trainer when you adopt a regimen.
For the long term, consult a doctor and a trainer when you adopt a regimen.
Doing well-formed push-ups until failure each morning has very impressive effects. Quantifiable improvement happens quickly. Chest and triceps will start to noticeably tone up. Fat loss (pant size) will be helped as well.
The health benefits are great:
“In a 10-year study published in February, researchers reported that men who can do 40 pushups have a whopping 96% lower risk of heart disease than guys who can't muster 10.”[0]
I had a hard time breaking 37 in one go until I started doing a second set one minute after the first. I could do about ten before failure in second set and soon I was breaking 40 in the first set.
[0] https://www.webmd.com/men/features/pushups-help-mens-hearts
The health benefits are great:
“In a 10-year study published in February, researchers reported that men who can do 40 pushups have a whopping 96% lower risk of heart disease than guys who can't muster 10.”[0]
I had a hard time breaking 37 in one go until I started doing a second set one minute after the first. I could do about ten before failure in second set and soon I was breaking 40 in the first set.
[0] https://www.webmd.com/men/features/pushups-help-mens-hearts
> researchers reported that men who can do 40 pushups
That's a very small amount of people then.
That's a very small amount of people then.
Yeah, getting to 40 is surprisingly easy though, and the benefits really reinforce the activity. Takes less than 2 minutes each morning, doesn’t make you all sweaty, and the improvement happens very quickly. It frankly is more mental discipline than anything. If you have the mental discipline the body will fall in line.
Hmm, that’s tough. Designate some workout breaks with your wife. Immediately before meals is ideal.
Then put the luggage on the bed to free up space and otherwise arrange the environment to maximize things. If you get in the way of each other, you can take turns in the bathroom to free space.
Then try some HIIT and bodyweight exercises in rapid succession:
* Jumping jacks
* Jumping squats
* Push ups
* crabwalk
* army crawl
* Lifting and carrying each other. Can be an assisted life if you can’t do a full one.
* shoulder raises. Some books or other objects can be good here
* Bicep curls with any available objects. Even 5 lb is better than nothing
* Planks, side planks
* Dips on a chair
* running in place
All of these are simple, none of them risk injury, and all can be done in an extremely tiny space.
Depending on reps and exertion you can do them 1-3x a day. Alternate exercises if needed
You can also pace back and forth in the tiny strip you create with luggage on the bed. Lack of walking may actually be the hardest part of your space compared to exercise. Doesn’t sound like much fun pacing that small a strip. Like 3-4 steps?
Good luck! There’s plenty more bodyweight exercises out there, the ones above are just those I’ve done regularly. You can tire your muscles and get your heart racing in 5-7 min with those.
If I misjudged the space, you can do most of those exercises semi effectively on the bed with luggage on the floor. Just don’t push as hard.
It should be doable though. I actually do most of those daily in my spare room, around the corner of a bed. Eg for squats I face the corner of the bed. For pushups my legs go along the bed lengthwise, my arms fan out on the other side of the corner.
Then put the luggage on the bed to free up space and otherwise arrange the environment to maximize things. If you get in the way of each other, you can take turns in the bathroom to free space.
Then try some HIIT and bodyweight exercises in rapid succession:
* Jumping jacks
* Jumping squats
* Push ups
* crabwalk
* army crawl
* Lifting and carrying each other. Can be an assisted life if you can’t do a full one.
* shoulder raises. Some books or other objects can be good here
* Bicep curls with any available objects. Even 5 lb is better than nothing
* Planks, side planks
* Dips on a chair
* running in place
All of these are simple, none of them risk injury, and all can be done in an extremely tiny space.
Depending on reps and exertion you can do them 1-3x a day. Alternate exercises if needed
You can also pace back and forth in the tiny strip you create with luggage on the bed. Lack of walking may actually be the hardest part of your space compared to exercise. Doesn’t sound like much fun pacing that small a strip. Like 3-4 steps?
Good luck! There’s plenty more bodyweight exercises out there, the ones above are just those I’ve done regularly. You can tire your muscles and get your heart racing in 5-7 min with those.
If I misjudged the space, you can do most of those exercises semi effectively on the bed with luggage on the floor. Just don’t push as hard.
It should be doable though. I actually do most of those daily in my spare room, around the corner of a bed. Eg for squats I face the corner of the bed. For pushups my legs go along the bed lengthwise, my arms fan out on the other side of the corner.
> Doesn’t sound like much fun pacing that small a strip. Like 3-4 steps?
Just wanted to add to the OP: If you do walks of any length in that space, make sure to alternate which way you turn around.
Just wanted to add to the OP: If you do walks of any length in that space, make sure to alternate which way you turn around.
Is there room to do burpees? It is the most effective all-around exercise I know to do in a small space.
https://www.healthline.com/health/how-to-do-a-burpee
https://www.healthline.com/health/how-to-do-a-burpee
Edit: I just realized that not everyone does jumping burpees. If I cut out the jump and am careful to not flare my elbows, it might work. I'll give it a try after my wife wakes up.
I like burpees, but the ceiling is barely taller than a standard door frame. Also, I think it would be very careful to come down and not flare my elbows wider than 2 feet. The bathroom is so small that they use a mini square sink, maybe 10 inch diagonal. Maybe I could kick my feet out of the shower and next to the toilet, but that still wouldn't solve the ceiling height issue, and I'd probably eventually injure myself by accidentally kicking the toilet.
On a side note, I have a buddy who was using burpees for Tabata training in his kitchen. His wife complained about the sweat on the floor, so he did them on a towel. He stopped doing Tabata when his towel slipped and he hit his chin hard on the tile.
I like burpees, but the ceiling is barely taller than a standard door frame. Also, I think it would be very careful to come down and not flare my elbows wider than 2 feet. The bathroom is so small that they use a mini square sink, maybe 10 inch diagonal. Maybe I could kick my feet out of the shower and next to the toilet, but that still wouldn't solve the ceiling height issue, and I'd probably eventually injure myself by accidentally kicking the toilet.
On a side note, I have a buddy who was using burpees for Tabata training in his kitchen. His wife complained about the sweat on the floor, so he did them on a towel. He stopped doing Tabata when his towel slipped and he hit his chin hard on the tile.
Buy some tennis shoes just for indoor exercising? It will also help with cushioning.
"I like burpees"
Three words you rarely see together.
Three words you rarely see together.
Not sure why you're being downvoted.
I acknowledge they're great for you, but it's hell to do even just five of them in a set.
I don't know anyone who enjoys them other than for the challenge of being able to do a ridiculous number of them in a single set.
I acknowledge they're great for you, but it's hell to do even just five of them in a set.
I don't know anyone who enjoys them other than for the challenge of being able to do a ridiculous number of them in a single set.
There’s a subreddit for this, and accompanying app: https://www.reddit.com/r/bodyweightfitness
Not much space you have there. But, you have a bed. I suggest trying wrestling! It sounds funny, but it can be a serious workout. I mean the Greco Roman style. You don't have to stand. Your bed can be the limits(boundaries.) It's all about pressure, strain, push, pull. And it can be a lot of fun, and produce laughter.
Second choice, pillow fights. Thats another proven workout, that's fun!
I discovered Tony Horton's P90X Yoga during the lockdown. My wife prefers Sean T's Insanity workouts. The Yoga was low impact to the joints ; insanity was too much for my ankles. Whatever you do, do it slowly and deliberately and make sure you dont pull or sprain something.
I've done some of those high-intensity YouTube videos at home. Here, I'd either have to do them on top of the bed, or do them in the 2 foot space between the bed and the wall, or in the 3x4 foot shower.
The bedroom, toilet, and shower in total area of 8 sq. m. / 86 square feet. That's 8 by 10.5 feet, with a double bed taking up most of it, and a pair of glass walls separating the toilet and shower areas. I haven't measured it, but it's advertised as 8 square m, and looks roughly 8 by 10.5.
The bedroom, toilet, and shower in total area of 8 sq. m. / 86 square feet. That's 8 by 10.5 feet, with a double bed taking up most of it, and a pair of glass walls separating the toilet and shower areas. I haven't measured it, but it's advertised as 8 square m, and looks roughly 8 by 10.5.
Walking is one of the best things in my life. It's very centering:
- it unglues me from devices (I don't listen to anything during most of my walks)
- it makes me open to sensual details of the world (such as: frozen dew on grass makes nice crunchy sound when walked on)
- it makes me explore and connect to my surrounding area
- it makes me feel good after I've finished the walk (nothing like coming back home after a nice walk outside).
Sometimes I feel like I'm too tired to go for a walk in the evening, but it's just "brain fog" from all day of sitting and thinking and being stressed in job. If I force myself to go out, usually I feel ok after 10-15 minutes of walking and can easily walk for 1-3 hours feeling energized rather that tired. For reference, my daily average walking distance over past 2 years is 5 kilometers.
- it unglues me from devices (I don't listen to anything during most of my walks)
- it makes me open to sensual details of the world (such as: frozen dew on grass makes nice crunchy sound when walked on)
- it makes me explore and connect to my surrounding area
- it makes me feel good after I've finished the walk (nothing like coming back home after a nice walk outside).
Sometimes I feel like I'm too tired to go for a walk in the evening, but it's just "brain fog" from all day of sitting and thinking and being stressed in job. If I force myself to go out, usually I feel ok after 10-15 minutes of walking and can easily walk for 1-3 hours feeling energized rather that tired. For reference, my daily average walking distance over past 2 years is 5 kilometers.
Does anyone at HN have pain from their job? Sitting? Even with expensive chairs, and standing desks?
I have been running 5-7km twice per week since May and I loved how it made me feel, but then comes the pain... lower back... hip flexors... hamstring tightness... Not from my runs but from my job.
This just really drags me down. I have been off the runs for 2 weeks as my hip hurts mid way through my run and this leads to breaking my new found enjoyment and after a few weeks, I will be lazy as I break my routine.
The only thing that would help would be a seat that is like sitting inside a cylinder that rotates from 0-45 degrees on a second by second basis throughout the working day so that no part of the body is strained.
Desks and computers don't work for me and I really worry about a day where I cannot stand due to pain or sit due to pain which naturally effects my output.
I am 38 and feel like no one else is suffering these problems.
I have been running 5-7km twice per week since May and I loved how it made me feel, but then comes the pain... lower back... hip flexors... hamstring tightness... Not from my runs but from my job.
This just really drags me down. I have been off the runs for 2 weeks as my hip hurts mid way through my run and this leads to breaking my new found enjoyment and after a few weeks, I will be lazy as I break my routine.
The only thing that would help would be a seat that is like sitting inside a cylinder that rotates from 0-45 degrees on a second by second basis throughout the working day so that no part of the body is strained.
Desks and computers don't work for me and I really worry about a day where I cannot stand due to pain or sit due to pain which naturally effects my output.
I am 38 and feel like no one else is suffering these problems.
This was me. Tons of issues as soon as I got into running, leading to a multi-year hiatus before I would end up repeating the process.
I decided to break the habit. I did yoga daily for the last year 20-30 min to stretch and strengthen muscles that were weak, using primarily Yoga with Adrienne or Sara Beth Yoga on YouTube. Then I started running slowly - as in following the MAF180 protocol and going real slow while keeping my heart rate in the aerobic zone.
Result? I am now doing 40-50km per week with no pain, and I’ve done three half marathons and working to a marathon in the spring.
I am convinced most people have issues because they have muscle imbalances (yoga helps) and they go out at too fast of a pace.
I decided to break the habit. I did yoga daily for the last year 20-30 min to stretch and strengthen muscles that were weak, using primarily Yoga with Adrienne or Sara Beth Yoga on YouTube. Then I started running slowly - as in following the MAF180 protocol and going real slow while keeping my heart rate in the aerobic zone.
Result? I am now doing 40-50km per week with no pain, and I’ve done three half marathons and working to a marathon in the spring.
I am convinced most people have issues because they have muscle imbalances (yoga helps) and they go out at too fast of a pace.
This is great to hear, that currently is me in various forms - start doing squats in the gym and my knees hurt, play a lot of tennis and something else hurts, etc. I really enjoy the few 10 minute yoga videos I've tried so it's great to hear that something I actually enjoy could be the trick to getting me exercise-ready.
Can I ask you two questions from the other side of this?
- I've spent quite a while searching through yoga videos on YouTube without being able to figure out what a good progression from easy to difficult might look like. Mind sharing some of the ones you found worked the best for you on a regular basis?
- I noticed a lot of yoga videos involve rounding your back eg in toe touching movements. This really put me off because from everything I've read (a lot of Stuart McGill), movements that take your spine out of neutral position and put load on it are bad for the long term health of your back. Did the yoga you practiced involve these movements? Did you notice any ill effects on your back health?
Can I ask you two questions from the other side of this?
- I've spent quite a while searching through yoga videos on YouTube without being able to figure out what a good progression from easy to difficult might look like. Mind sharing some of the ones you found worked the best for you on a regular basis?
- I noticed a lot of yoga videos involve rounding your back eg in toe touching movements. This really put me off because from everything I've read (a lot of Stuart McGill), movements that take your spine out of neutral position and put load on it are bad for the long term health of your back. Did the yoga you practiced involve these movements? Did you notice any ill effects on your back health?
I think as you do more yoga you realize that the same “easy” poses are starting points that can be deepened and, when you are ready, added to via variations. Either of the yogis I mentioned in my previous post point out variations. I am surprised how poses I thought I had become advanced at in the beginning were actually just surface level as I developed better interoception and realized the way different body parts and focus could be stretched. It is hard to explain. Just do yoga and over time you’ll know exactly what I am referring to.
Re rounding your back - this is an example of what I am talking about above. If you are rounding your back as you touch your toes, this is an example of not focusing on the right thing. You should be hinging at the hips, not the lower back. If you can’t touch the floor without rounding your back, then either don’t touch the floor or bend your knees enough to let you touch the floor (each of these options focuses on stretching different things).
Good luck & Namaste!
Re rounding your back - this is an example of what I am talking about above. If you are rounding your back as you touch your toes, this is an example of not focusing on the right thing. You should be hinging at the hips, not the lower back. If you can’t touch the floor without rounding your back, then either don’t touch the floor or bend your knees enough to let you touch the floor (each of these options focuses on stretching different things).
Good luck & Namaste!
Thanks for the tips, much appreciated :)
Not the person you're asking, also not an expert, just someone who enjoys lifting weights (Olympic style!) and has spent a lot of time around people whose livelihood revolves around fitness and strength sports.
Rounding your back is only an issue when loaded. You don't wanna round it when squatting or deadlifting (but the Barbell Medicine folks will tell you it's not that big of deal, most of the time). If you're just moving your body on its own, you should absolutely do things that involve rounding your back, like touching your toes. If your back wasn't meant to move that way, it probably wouldn't move that way... or at the very least your body would immediately give you warning signs to make you stop doing that (like when you try to bend a joint the wrong way).
Rounding your back is only an issue when loaded. You don't wanna round it when squatting or deadlifting (but the Barbell Medicine folks will tell you it's not that big of deal, most of the time). If you're just moving your body on its own, you should absolutely do things that involve rounding your back, like touching your toes. If your back wasn't meant to move that way, it probably wouldn't move that way... or at the very least your body would immediately give you warning signs to make you stop doing that (like when you try to bend a joint the wrong way).
Thanks for commenting! I hear what you're saying, but I think it's perfectly possible to injure your back with bodyweight exercises over time. Even if we're just talking about yoga, there's a good amount of evidence that incorrectly practiced yoga can and does cause back injuries over time.
Now I'm sure that the optimal answer to that would be to make sure you correctly practice yoga. But the back is probably the worst joint I can think of injuring, and at the same time I'm basically just watching youtube videos and copying them - which isn't really a guarantee of correct practice. So I try to err on the side of caution by keeping my spine neutral :)
Now I'm sure that the optimal answer to that would be to make sure you correctly practice yoga. But the back is probably the worst joint I can think of injuring, and at the same time I'm basically just watching youtube videos and copying them - which isn't really a guarantee of correct practice. So I try to err on the side of caution by keeping my spine neutral :)
I was doing some beginner gymnastics strength exercises. I saw an advanced video I and couldn't believe what I was seeing.
These advanced gymnasts stood on a box, bent down with straight legs touching their toes, grabbed onto barbell with light weights, keeping their legs straight, slowly stood up keeping the barbell close to their body.
The explanation was the back is designed to do that and if you don't it you lose the ability.
That's not something I would ever attempt, but goes to show if you know what you're doing and have the necessary foundation in strength and flexibility, round back is not only OK but necessary to keep range of motion and strength. Again, I would never attempt that myself.
These advanced gymnasts stood on a box, bent down with straight legs touching their toes, grabbed onto barbell with light weights, keeping their legs straight, slowly stood up keeping the barbell close to their body.
The explanation was the back is designed to do that and if you don't it you lose the ability.
That's not something I would ever attempt, but goes to show if you know what you're doing and have the necessary foundation in strength and flexibility, round back is not only OK but necessary to keep range of motion and strength. Again, I would never attempt that myself.
I've had lower-back pain during three different times of maximum stress in my lifetime. Meditation helped me handle it when it was happening. It works because most lower-back pain is due to subconsciously tensing the muscles all the time [0]. My technique is to quiet my mind, focus on the muscles, and then consciously relax them.
Each time, my lower-back pain permanently went away when I changed my life situation.
My guess is that you hate some aspect of your job, probably your boss, but the idea is suppressed. Try to find out how you really feel and then you'll know what action is right for you. A therapist can assist you in this.
[0] https://www.amazon.com/dp/0446392308/
Each time, my lower-back pain permanently went away when I changed my life situation.
My guess is that you hate some aspect of your job, probably your boss, but the idea is suppressed. Try to find out how you really feel and then you'll know what action is right for you. A therapist can assist you in this.
[0] https://www.amazon.com/dp/0446392308/
I suggest floor sitting, a lap desk, and whatever screen mounting solution works for you.
The trick of floor sitting is that you can make drastic postural shifts throughout the day. It's a natural way to get in a stretch. So it's the better way to sit if you find yourself squirming and uncomfortable. All you need to do desk work on the floor is a way to put the screen at a comfortable height, and a lap desk - a large one with padding will rest easily in many configurations. If you need back support there are floor chairs; I have one and use it sometimes, but not always.
The trick of floor sitting is that you can make drastic postural shifts throughout the day. It's a natural way to get in a stretch. So it's the better way to sit if you find yourself squirming and uncomfortable. All you need to do desk work on the floor is a way to put the screen at a comfortable height, and a lap desk - a large one with padding will rest easily in many configurations. If you need back support there are floor chairs; I have one and use it sometimes, but not always.
Why do you associate the pain with your job when you had the job before running and the pain arrived after running? Seems to me that the running brought to light issues that were a bit slow to heal.
The secret, while you have the pain, is to stay tuned into it while doing different exercises and activities until you find the muscle combinations that avoid it. General physical therapy exercises that make you use your hip muscles, and weightlifting, both help you notice that your hip hurts when you do this, but not when you do that.
The secret, while you have the pain, is to stay tuned into it while doing different exercises and activities until you find the muscle combinations that avoid it. General physical therapy exercises that make you use your hip muscles, and weightlifting, both help you notice that your hip hurts when you do this, but not when you do that.
Running its worth getting a coach or join a club for advice on technique. Would be nice to mix in some other activity that makes you stronger. I hope you have a proper monitor and keyboard, laptops are terrible for you.
Hey man a lot of this resonates and has improved greatly after I started focusing on core strength which I had never before. Worth trying but be careful. Wish I had of started in my 30s though. Good luck.
Oh man. Do not mean to sound rude & wish I could type out more right now, buy plenty suffering from these problems haha. Some from their tweens, ruining their careers before they've even begun with things like Ehlers Danlos Syndrome, Thoracic Outlet Syndrome, Pelvic Floor Dysfunction...
Misery is very, very much out there. Loves company as well. Having a few million dollars would only fix 1/3 of my problems I suppose. Money would definitely put me on the right path to being able to possibly get better, but some medical conditions you get for no damn reason are hard to manage with even the best of the doctors within the U.S., and some people with said medical problems don't even have parents who give the slightest fuck about them. Cruel world sometimes, fairly easy to insulate from if you're healthy in the first world tho...
Misery is very, very much out there. Loves company as well. Having a few million dollars would only fix 1/3 of my problems I suppose. Money would definitely put me on the right path to being able to possibly get better, but some medical conditions you get for no damn reason are hard to manage with even the best of the doctors within the U.S., and some people with said medical problems don't even have parents who give the slightest fuck about them. Cruel world sometimes, fairly easy to insulate from if you're healthy in the first world tho...
Great article. I was recently conversing with a friend-of-a-friend who happened to be a personal trainer. He shared with me something I thought rather simple but profound: “you don’t have to workout every day, but you should move every day”.
I feel that walking is one of the best ways to accomplish this goal.
I feel that walking is one of the best ways to accomplish this goal.
I wrecked my back this year for always working from home for the past 10 years and only got out when I needed to.
I couldn't sit for a few minutes anymore without pain and all I could do was stand, sleep or walk (luckily this still kept me going by working on the bed) and since I was too lazy to go to gym or just walk to a nearby park routinely, I decided to force myself to walk by renting a small office at < 30min distance and put my work gear over there, so I had to go to work and come back to sleep.
Back has since been doing good and will keep this habit as I hate to work like a worm again.
I couldn't sit for a few minutes anymore without pain and all I could do was stand, sleep or walk (luckily this still kept me going by working on the bed) and since I was too lazy to go to gym or just walk to a nearby park routinely, I decided to force myself to walk by renting a small office at < 30min distance and put my work gear over there, so I had to go to work and come back to sleep.
Back has since been doing good and will keep this habit as I hate to work like a worm again.
I also rent a small office about a mile from my home and walked both to and from work most days for just over 5 years.
In addition to logging ~2500 miles, I found it easier to disengage from work and prepare myself to engage in family time which both take a different mentality.
In addition to logging ~2500 miles, I found it easier to disengage from work and prepare myself to engage in family time which both take a different mentality.
Almost the exact same story for me. Working from home for many years, with increasing sedentary discomfort. Daily walks have solved almost all aches and pains.
I walked over 1000 miles already in 2020. I mean dedicated walking miles, not regular movement. I only discovered the joy of long walks this year. I used to drive to mountains for a hike on weekends, but now I just go out the house for a walk after lunch sometimes 1, sometimes up to 3 hours ever day if schedule permits.
I might have never felt as healthy, even though I'm also a long distance runner and exercise regularly.
I might have never felt as healthy, even though I'm also a long distance runner and exercise regularly.
To people who hate running, run slower! Most people who hate running are conditioned to go way too fast. Once you build up a base, then you can speed things up.
There is little enjoyment if you are constantly struggling. A smartwatch can give you a pretty good idea of how difficult a run is based on your pulse.
There is little enjoyment if you are constantly struggling. A smartwatch can give you a pretty good idea of how difficult a run is based on your pulse.
I absolutely love walking. Two walks a day (typically a long ~45 minute one after breakfast, and a shorter ~20 minute walk after lunch) are non-negotiable activities.
I feel _so_ much better after a walk; I have better concentration and increased motivation to tackle difficult problems. Even if I'm having a particularly busy day or with a deadline coming up, I'd rather sacrifice some personal time after hours than my walks.
I feel _so_ much better after a walk; I have better concentration and increased motivation to tackle difficult problems. Even if I'm having a particularly busy day or with a deadline coming up, I'd rather sacrifice some personal time after hours than my walks.
I recommend picking up litter while you walk (or run, aka plogging). I recently passed my 1,300th day in a row picking up at least one piece of litter per day. Since the pandemic, more like 20 or 30 since there's so much more litter.
You'll be surprised at how much you learn about your world and community. The goal isn't to fix the world as only one person, but to raise awareness and humility. Lots more. I ended up on TV a couple times for it https://joshuaspodek.com/im-on-tv-again-for-plogging and approached by politicians.
I don't use gloves, but you can. In Manhattan I carry it to the next wastebasket I pass, but you could also bring a bag.
You'll be surprised at how much you learn about your world and community. The goal isn't to fix the world as only one person, but to raise awareness and humility. Lots more. I ended up on TV a couple times for it https://joshuaspodek.com/im-on-tv-again-for-plogging and approached by politicians.
I don't use gloves, but you can. In Manhattan I carry it to the next wastebasket I pass, but you could also bring a bag.
Before the pandemic, did the quantity of litter decrease over time? I mean not drastically but subtle enough to notice?
I've only seen it increase. If you haven't seen the movie The Story of Plastic, I recommend it. Eventbrite lists free screenings all the time, which is how I saw it: https://www.eventbrite.com/d/online/story-of-plastic and eventually hosted my own screening. Here's the video of the panel discussion following the screening, featuring some important panelists: https://joshuaspodek.com/the-story-of-plastic-panel-video, all surprised by how much more plastic we create than they expect.
To your point, it also documents that we're increasing virgin plastic production, to say nothing of all other sorts of litter and waste.
To your point, it also documents that we're increasing virgin plastic production, to say nothing of all other sorts of litter and waste.
What a great idea! Thanks!
Any time. I'd love to hear your experience. I'm just back from my neighborhood's weekly cleanup.
Are we comparing the "walkers" to people that do no exercise at all?
Of course walking is going to be better than a sedentary lifestyle. I'd like to know if going on walks has any benefits for people who already work out regularly.
Of course walking is going to be better than a sedentary lifestyle. I'd like to know if going on walks has any benefits for people who already work out regularly.
Yes, this looks like an article for people who never move at all.
I used to walk a ton when I lived somewhere with nice walking trails and it was close enough to enough things (i.e work). I used to go to one of the parks in the early evening when it was cooling down and not as many people. I twas conveniently located right outside downtown separated by a river. I used to spend hours just thinking and would come back up after dark walk into town and grab me something to eat. Sadly now, I live somewhere with an even worse climate than before and the only parks remotely to me are a bit out of the way and close extremely early, so I don't get out as much anymore.
I like walking, but Rollerblading is where its at. Less strenuous, but faster. Can be easy, or like a mental puzzle if you do street skating in the city.
https://www.youtube.com/watch?v=w_iyYZwG1IE
A week ago, I actually helped out a guy that went for a run half a year after a heart attack. Was not good idea, almost had another. Called the ambulance for him. Some people are addicted to running. If he switched to rollerblading, probably would have been okay.
Kayaking is also awesome. More people should try it.
https://www.youtube.com/watch?v=w_iyYZwG1IE
A week ago, I actually helped out a guy that went for a run half a year after a heart attack. Was not good idea, almost had another. Called the ambulance for him. Some people are addicted to running. If he switched to rollerblading, probably would have been okay.
Kayaking is also awesome. More people should try it.
I never enjoyed running as you cant think while running or for few hours after. Walking is my way to detach. I now picked a weird habit of walking at home, inside a room or from room to room. It helps me think and a great break between tasks. My step tracker counts about 6000 steps.
So is walking good for me? It definitely is great for my mind. Is it also good for my body, I am sure it is better than doing 12 hrs straight in front of a screen. But I am also sure only running can improve my endurance and decrease my resting heart rate
I guess you mean you can’t think when running. When I run at lactate threshold it is true but if it is relaxed and aerobic I can sure think.
I'm 40 and most of my time is spent sitting in front of a computer.
I try to be healthy, but read somewhere that sitting for long periods is about the same as smoking.
So after seeing Wolfram walking on a treadmill while working on the computer, it convinced me to do the same.
I have a ikea standing desk, and a movable walk pad underneath. I try to walk about 30 to 60 min a day. It actually works really great. You can still read properly while walking, and if you can rest your wrists, typing and mouse are no problem.
Highly recommended!
I try to be healthy, but read somewhere that sitting for long periods is about the same as smoking.
So after seeing Wolfram walking on a treadmill while working on the computer, it convinced me to do the same.
I have a ikea standing desk, and a movable walk pad underneath. I try to walk about 30 to 60 min a day. It actually works really great. You can still read properly while walking, and if you can rest your wrists, typing and mouse are no problem.
Highly recommended!
I'd consider myself super active, can do up two hours of intensive exercise without feeling soreness the next day.
The last three months I started walking 4km each day at a pace of 12 minutes per kilometer.
Mentally it is game changing. I began remembering childhood memories, came up with new ideas, start connecting dots of what I've listened and read, and noticed a huge boost on my mood.
I look forward each day for my afternoon walk.
The last three months I started walking 4km each day at a pace of 12 minutes per kilometer.
Mentally it is game changing. I began remembering childhood memories, came up with new ideas, start connecting dots of what I've listened and read, and noticed a huge boost on my mood.
I look forward each day for my afternoon walk.
Something I was missing on that page was that walking can also be used to get from point A to point B...
In the last couple of years, one of the ways in which I've been trying to get extra exercise is to take a bit of extra time and perform errands partially or entirely on foot instead of relying on public transportation or driving. I generally try to do all my trips shorter than 2 miles or so on foot.
In the last couple of years, one of the ways in which I've been trying to get extra exercise is to take a bit of extra time and perform errands partially or entirely on foot instead of relying on public transportation or driving. I generally try to do all my trips shorter than 2 miles or so on foot.
I love walking. To me walking is like sleeping in that, it allows my mind to wonder while I walk. I churn to all sorts of problems I might have faced and will be facing in the coming week(s).
I used to run in my 20's but I busted my knees. Now, every Sunday I walk ~15km. It takes me about 3 hours. I live in Sydney so it's hilly and the weather is nice (most of the time).
I used to run in my 20's but I busted my knees. Now, every Sunday I walk ~15km. It takes me about 3 hours. I live in Sydney so it's hilly and the weather is nice (most of the time).
This is great article except of advice to wear mask. Even while covid time your mask will protect nobody. Future generations even will not have an ability to understand the connection between walking half a marathone and wearing something that makes breathing tough.
I totally agree. I walk 5 miles a day, usually 6 days a week. It helps me in many of the ways described in the article.
For me, a big catalyst was the acquisition of a Fitbit. Having an easy way to count the steps is a big help.
For me, a big catalyst was the acquisition of a Fitbit. Having an easy way to count the steps is a big help.
I walked 3 miles a day, about 1,000 miles a year, before the pandemic. For me, two things are important for walking:
1. Environment - I need a quiet & safe path. You can find this in most cities with enough trial & error. Try different streets at different times. You will eventually find a way to walk wherever you want, whenever you want, without much traffic noise or street-crossing risk.
2. Equipment - Great shoes, better socks, water, and protection from wind, sun, cold, and rain. Here's what works for me:
- Darn Tough Hiker Boot Sock Full Cushion, https://darntough.com/collections/mens-hike-trek/products/bo... . You can get 6-packs on Amazon for $20/pair. My pairs last me about 750 miles, far longer than all the other socks I've tried.
- Columbia Men’s Newton Ridge Plus II Waterproof Hiking Boot - Wide, https://www.columbia.com/p/mens-newton-ridge-wide-1594732.ht... . This is a waterproof sneaker with ankle protection and grippy tread. The shoes are flat on the inside, great for walking not running. I've gone through six pairs. They last me about 750 miles each. I went most of my life wearing shoes that were too narrow. Walking suddenly became comfortable when I got wide enough shoes.
- Thermos Intak 24 bottle, https://www.amazon.com/dp/B002VJX4C4 . I own 8 of these, grab a clean one each day, and wash them in the dishwasher. You can remove the ring seal with a fork. You can order replacement parts from Thermos customer service.
- Tortuga Outbreaker Daypack, https://www.tortugabackpacks.com/products/outbreaker-travel-... . The side mesh pockets are perfect.
- Tilley LTM6 Airflow hat, https://www.tilley.com/us_en/ltm6-airflo-hat.html . Super durable, floats, non-adsorbent, ventilated, lightweight. I've crammed this in my backpack nearly every day for 3 years and it still looks nice. Walking takes time, so you will get more UV exposure. Protect your skin to avoid looking old.
- Patagonia Torrentshell rain jacket. It's light weight. It blocks the wind and rain. It rolls up to a small package. Mine is wearing out after 3 years. It fits well in an Eagle Creek Pack-It Spectre "Sac" medium. Get a bright color to reduce evening street-crossing risk.
- Uniqlo merino sweaters. Soft, warm, light weight, don't pill, and last forever. I wash mine in a front-loading washer, on the delicate warm cycle, with standard detergent, and hang them up to dry. I own 4. The oldest has been worn about 100 times, washed about 10 times, and still looks great.
- Cheap synthetic beanie hat. This can warm you as much as a sweater. Buy a bunch so you always have a clean one, and have extras for friends.
Happy walking! :)
1. Environment - I need a quiet & safe path. You can find this in most cities with enough trial & error. Try different streets at different times. You will eventually find a way to walk wherever you want, whenever you want, without much traffic noise or street-crossing risk.
2. Equipment - Great shoes, better socks, water, and protection from wind, sun, cold, and rain. Here's what works for me:
- Darn Tough Hiker Boot Sock Full Cushion, https://darntough.com/collections/mens-hike-trek/products/bo... . You can get 6-packs on Amazon for $20/pair. My pairs last me about 750 miles, far longer than all the other socks I've tried.
- Columbia Men’s Newton Ridge Plus II Waterproof Hiking Boot - Wide, https://www.columbia.com/p/mens-newton-ridge-wide-1594732.ht... . This is a waterproof sneaker with ankle protection and grippy tread. The shoes are flat on the inside, great for walking not running. I've gone through six pairs. They last me about 750 miles each. I went most of my life wearing shoes that were too narrow. Walking suddenly became comfortable when I got wide enough shoes.
- Thermos Intak 24 bottle, https://www.amazon.com/dp/B002VJX4C4 . I own 8 of these, grab a clean one each day, and wash them in the dishwasher. You can remove the ring seal with a fork. You can order replacement parts from Thermos customer service.
- Tortuga Outbreaker Daypack, https://www.tortugabackpacks.com/products/outbreaker-travel-... . The side mesh pockets are perfect.
- Tilley LTM6 Airflow hat, https://www.tilley.com/us_en/ltm6-airflo-hat.html . Super durable, floats, non-adsorbent, ventilated, lightweight. I've crammed this in my backpack nearly every day for 3 years and it still looks nice. Walking takes time, so you will get more UV exposure. Protect your skin to avoid looking old.
- Patagonia Torrentshell rain jacket. It's light weight. It blocks the wind and rain. It rolls up to a small package. Mine is wearing out after 3 years. It fits well in an Eagle Creek Pack-It Spectre "Sac" medium. Get a bright color to reduce evening street-crossing risk.
- Uniqlo merino sweaters. Soft, warm, light weight, don't pill, and last forever. I wash mine in a front-loading washer, on the delicate warm cycle, with standard detergent, and hang them up to dry. I own 4. The oldest has been worn about 100 times, washed about 10 times, and still looks great.
- Cheap synthetic beanie hat. This can warm you as much as a sweater. Buy a bunch so you always have a clean one, and have extras for friends.
Happy walking! :)
Clarification: A 6-pack of Darn Tough socks lasts me around 750 miles, around 125 miles each.
I run (20 minutes to get to 170bpm) + walk (40-60 minutes pretty fast) 7 miles along the Embarcadero every day and it’s the only thing that’s kept me sane during Covid.
Definitely recommend an Apple Watch to keep track of your metrics.
Definitely recommend an Apple Watch to keep track of your metrics.
One more benefit of walking in the age of covid: It's one of the few ways to visit with a friend safely. Socialization this winter is going to be tough. Walking outdoors with a friend may be the best way to share your life until Spring or vaccination, whichever comes first.
> # Get a pet (dog)
> Even though it can seem like a lousy idea[...]
Huh
> Even though it can seem like a lousy idea[...]
Huh
In more seriousness, I have a puppy about 18 months old. We walk 2-3 miles a day minimum, in the worst weather. She's a terror, wants to eat everything in sight. She's a lot to manage. I didn't walk nearly this much daily without places to be before (though had no problem walking plenty when I did have places to be). I wouldn't trade it for anything. Even with the complications of raising a naughty deranged wolf variant.
> Improving self esteem by 45%.
> Improving mood by 54%.
> the research has shown
How uncannilly mordant -- that one needs statistics and scientific studies to know how to be human.
I hope the history of academia's roots don't escape anyone; we've traded one omnipotent figurehead for another.
Apologies, author. I know you had to pump this up so Google et al. would even consider indexing this piece at any useful level -- or that anyone would read or discuss a piece with just:
> Put any shoes that you have on. Put any clothes that you have on. Just simply, walk outside and move one leg after another.
> The motion is simple. The results are profound.
In the body.
I'm imaging a Twitter; where instead of writing out meaningless twaddle, there are pithy and brief "learnings" -- like fortune cookies for the soul.
Life would be simpler, if we condensed it all down to only the most basic principles.
> Improving mood by 54%.
> the research has shown
How uncannilly mordant -- that one needs statistics and scientific studies to know how to be human.
I hope the history of academia's roots don't escape anyone; we've traded one omnipotent figurehead for another.
Apologies, author. I know you had to pump this up so Google et al. would even consider indexing this piece at any useful level -- or that anyone would read or discuss a piece with just:
> Put any shoes that you have on. Put any clothes that you have on. Just simply, walk outside and move one leg after another.
> The motion is simple. The results are profound.
In the body.
I'm imaging a Twitter; where instead of writing out meaningless twaddle, there are pithy and brief "learnings" -- like fortune cookies for the soul.
Life would be simpler, if we condensed it all down to only the most basic principles.
Walking is different. It's almost always pleasant, and the feeling I get after a good walk is similar to the one I get after a run (though I usually have to walk about twice as far as I would have run.) During the walk, I experience a calm, meditative peace that I really enjoy. I don't even need to have headphones on to enjoy walking!
If you find yourself in the position where you feel like you have to run to stay healthy, it might be worth mixing it up with walking. And if running is overwhelming, don't underestimate the benefits of a good walk. It's still the most underrated way to exercise.