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I still see a lot of posts in media outlets about the population getting fatter because of the lockdown restrictions. There are no rules that say you must eat or drink more just because you are staying home while working. And the fact that you may now have more time to get out and move about is a good way for keeping the weight down. The key word in all of this is “move.”
There are many levels of moving for fitness and health. At the top of fitness activities is running fast. Running fast burns more calories, improves the cardiovascular health, and strengthens the heart. Under the running fast activity is just plain running. Running at a speed that keeps your heart rate elevated and still being able to talk to a running friend is probably the most popular form of exercise. Down one more level is a slow jog. Not really walking yet but at about the same pace as a fast walker.
All of these examples can be classified under the activity of running.
The next level of exercise is walking. There are many levels of walking. If you like companionship when you walk you need to consider entering a Volksmarch Club and going to different towns or parks for scheduled walks. Most walks with these groups offer various pins or badges for entering the walk. When you see a group of walkers in a neighborhood with vests full of badges on it you are probably watching participants in a Volksmarch.
The form of walking that burns the most calories and benefits fitness the most is ‘power walking’ where the individual has a fast striding pace, pumps the arms, (some with light weights in the hands), and looks like they are in a hurry to get someplace. Many of these walkers are alone because unless they can find another person with the same agenda not many people will want to walk with you.
Next level down on the walking list is a brisk walk. The pace is over four miles per hour and still comfortable for most active people. A step down on the fitness level of walking is a pace just above strolling and considered a normal pace that a person would walk around the neighborhood. The last level of walking is considered strolling. This is the pace where observation of the environment and surrounding neighborhood is a primary objective. Checking out animal and bird life if you are on a river or park trail is a good time for strolling. If you are strolling in a neighborhood the identification of the various homes from Victorian to the 50’s style is a good way to keep the conversation going.
There is one more type of walking, and since this has been one that I have been doing on occasion lately, I am not sure how much fitness benefits are accrued. This is going for a walk with a dog. Some dogs are trained to follow you and walk by your side. My dog has not achieved this level yet. About the only positive benefit from walking my dog is that during the walk I have to keep a high level of concentration. The pace varies from “let’s go fast” to “slow down to smell something.” I think every tree, telephone pole, tall grass, certain bright green leaves, and any object in the road are all reasons for pausing. There are a few times when he has to relieve himself or mark his spot. I am not a dog person as such, so I am not sure why dogs have to smell every tree or pole to see if any other dog has passed by and left their mark. Any hope of continuing on the walk has a lot of one minute, or more, pauses for trees and poles.
One other problem is the leash that I have on my dog for keeping him out of the street when cars pass, or chasing a cat sitting on a porch, or following another group of walkers. Then there is also dogs walking across the street, or barking from behind a fence. I guess dogs have a level of conversation that they know when they bark at each other. Whatever the reason it is still a pause in the walk. The other problem with the leash is that my dog is not trained to walk alongside me. The leash on occasion ends up under his legs, under my legs, behind my back, and between my legs. This requires a high level of concentration on my part to keep from tripping and falling flat on my stomach. A quick glance at something that catches my interest – as little as 3 seconds time – can result in that leash getting tangled around my legs, or the dog stopping in front of me. I guess any form of moving is better than not moving at all. The key was to move one way or another.
