Fitness is Key For Physical and Mental Health: What Are You Doing to Take Care of Yourself?
Mates,
I realize that to those who have met me, you read this title and think, "XM, do you even work out?" Truth be told, like many on the board I'm actually a pretty regimented fitness person. When I get done with this post I'm going to wake up the two oldest boys and we're going to do a work out in the basement. Its not like a real gym but its enough to get us through in the short term which is about all you can do with the gyms closed down. Tomorrow I'm taking the kids on trail run/fitness combo, like a boot camp kind of a deal (but no screaming or swearing), followed by a family football game.
It is no secret that better physical health is of course the first defense against almost any kind of illness/cold/flu, and against even more serious issues such as diabetes, heart troubles and the like. Also, good health is a help to those who have mental health issues. One of the semi-regular posters mentioned they are dealing with some depression right now and at a minimum, even the most well adjusted among us is probably sitting on a pile of anxiety as we see how this all unfolds. However, with most of us staying home or at least severely limiting our activities away from home, doing any form of fitness can be tough.
So this post has 2 main components:
1. This is an encouragement to those that are home and dealing with whatever issues to focus some time and energy on fitness. If you are sedentary, take a walk. If you already walk, go further and maybe jog some. If you jog/run, maybe add some biking in. If you lift, add some cardio, etc. Whatever you do, don't sit inside all day and read flaming takes on virus updates.
2. For the many on this list who are getting some exercise, share what you are doing these days. How are you keeping the regimen going, what modifications are you making (if any), and how is it helping you get through this?
Be safe and take care of your families,
XM
My family got me a bike trainer for Christmas and I subscribed to Zwift. Great virtual biking experience, challenges, etc. and I've got a few friends that also have it so I've been able to go on rides and race with them virtually. It's been fantastic, because I'm not a big fan of running/biking outside when it's cold.
Once the weather warms up a bit I'm looking forward to spending a lot of time slack lining in the backyard. Great for the core.
i've been called a slacker in my day, but i have no idea what 'slack lining' is. can you describe?
I think its similar to zip-lining, except that you are holding yourself up instead of sitting on a seat. Don't let go!
It's like tightrope walking on a wider piece of nylon webbing strung between two trees. Think truck tow-strap. Some crazies do it across gorges, but a few feet off the ground is just fine with me.
I guess it's a whole sport unto itself, but I've always done it as a way to kill time while on climbing trips or in the back yard. Great way to work on balance, stabilizer muscles, core, mental focus, etc.
This sounds better than dropping off a zip-line and breaking some bones! I might try to set one up with a tow-rope I have in the garage. Great idea!
March 20th, 2020 at 10:21 AM ^
Do you have to wear a cup in case you fall off?
March 20th, 2020 at 11:40 AM ^
Nah. It wouldn't be comfortable but you don't pull it insanely tight (hence the "slack" in the name). Worst injury I've had is some scrapes from falling and having my leg run down the side of the line.
Takes a long time to get the hang of, though... I spent a few weeks trying before I could consistently walk the length of the line.
I bought a bike trainer and subscribed to zwift over the holidays as well. It's pretty amazing. Since I had kids, I have never gotten on a consistent workout routine over the winter until I started zwift. Now I'm biking 70+ miles a week and have dropped weight and feel like I'm in good shape. Just rode up virtual Alpe d'huez for the first time yesterday.
You absolutely do not need to be an avid cyclist to enjoy zwift, nor do you need a fancy bike (I just have a steel "hybrid" with an 8-speed rear cassette). I did spend a little extra money on a direct drive trainer (wahoo kickr core), which I think is a significant improvement over a "wheel on" trainer. Much quieter, and a very realistic ride.
Yeah, I've got a wheel-on trainer (Kinetic Road Machine Smart 2) and it does a fine job but not fantastic. It'd be nice to get the full experience of going up/downhill and having the resistance adjust, but the workout is still great. Might upgrade someday but I'm planning to cancel the subscription as soon as I can get outside consistently. I let my biking skills/fitness lapse the last couple years so I'm excited to get back to it.
The Alpe is no joke, and I'm sure it's even harder with a trainer that ups the resistance. I was able to just spin in a normal gear and do it real slow the first time around, which while I good workout is far from realistic! lol
I do trainer road myself. I also run and take long walks in the morning.
My golf course opened today so I might do that. I’m still on the fence about if it’s the responsible thing to do. I’m leaning towards yes because it’s easy to keep 10+ feet of distance let alone 6. And there are not a lot of common touch points. Open to arguments against this though
Golfing seems totally fine.
and if you're like me, you'll spend very little time anywhere other than in the woods, fishing things out of the swamp, etc. no social distance issues....
The Alpe is a hard 1 hr effort. I like the monthly Sunday Fondo's they do. Or the Kiss100 sunday morning race. If the weather is crap outside on the weekend.
I’ve been using Zwift for running and biking for about 2 years now. Game changer during the winter months.
‘Fitness breakfast burrito in my mouth currently.
Golfing later today. Installing laminate flooring in my basement over the weekend and then I have an uncle who is allowing me to use his home gym twice a week starting on Sunday.
March 20th, 2020 at 10:34 AM ^
I'm also doing a flooring project and it has turned into a fairly large pain in the ass. I discovered 4 layers of linoleum in my kitchen when I was only expecting 2. My whole body aches from scraping that stuff up, and removing the glue was an adventure.
Pretty sure the wife is going to get violent or start withholding marital privileges if I don't finish it this weekend
That shit is no joke. I ripped up some this past fall that had been glued down since 1978.
March 20th, 2020 at 11:28 AM ^
Too windy to golf, no?
No national "news". That ended 5 years ago. Run every other day. Other routines in between runs.
Was just notified that my 'mission essential' status is being reduced to 'non-essential', in the name of the almighty 'social distancing'! So I'll get to spend some more time at home, rather than here in the office. I plan to finally finish the duck pen I've been working on...
I also hope to update the basement to something more amenable to working out. It's unfinished, but we have a treadmill and an elliptical machine with nothing for entertainment while using them. The wife, especially, needs some workout entertainment/direction. Maybe a TV with a hacked tap from one of the DirecTV cables to another, so I don't need to pay for (yet another) DTV receiver. Probably a bluetooth speaker for the phones.
We will also take more advantage of the areas parks, walking trails, and bike paths. With school closed and the kid riding well, it'll be nice to learn just how out of shape I am while sitting on the most uncomfortable bike seats imaginable. Maybe a new bike seat?
With all that’s going on in the World I’ve decided to eat my feelings instead of exercising. This is a period of self loathing, pity, and sorrow.
Seriously though I’m recovering from an injury and can’t do much....... except eat my feelings
Pretty much in the same boat. For somebody used to exercising every day, this has been a rough week.
March 20th, 2020 at 10:25 AM ^
Yep. I worked out at least 4-5 times a week but since planet fitness closed I’ve just been watching my hot ass wife do yoga while eating everything I’ve never ate before. I’m pretty much gonna need Oprah to cut my fat ass out of this place if last longer than a month.
March 20th, 2020 at 10:34 AM ^
The sidewalks here in this residential neighborhood in Silicon Valley have been full all day with runners (I'm one of them), probably 90% of whom never run on the streets but it's all we can really do with the gyms closing down.
To be honest, there are far more people on the sidewalks the past week than I'ver ever seen during normal times. Parents with strollers, people walking, the runners, smokers (bastards), and I'm willing to bet the hiking trails are inundated with people from the city (yes, you're allowed to go hiking, it was specifically carved out as an exception to the SIP order).
Deep knee bends
Retired in Fort Myers, Fl... 75 yrs old....I have been walking a minimum of 2 hours each day in the morning for the last 8 years..sometimes I'll walk another hour in the evening..I'm at a 3 to 3.5 clip, depends on the day...For the last 3 years I have been going to the Gym every other day (around 45 min actual lifting)..I do anywhere from 6 to 20 reps (20 sets total)depending on the weight and exercise...I'm 6'2 and maintain a weight of around 165...I also intermittent fast (20/4) to keep healthy blood sugar, blood pressure and cholesterol....as of today because of gym closings I'll convert to push ups and chin ups to maintain...just going to take awhile to adjust
^^ that is straight-up studly at 75 — kudos to you, sir
Stop making the rest of us look bad! Dick...
But seriously - kudos to you!
Who invited this guy to the discussion? I feel like a pos now.
I found something on the internet called “autoerotic asphyxiation” it really gets the heart rate up.
I've had a Peloton for almost 2 years now. Use it almost everyday and I love it. I'll be staying fit with HIIT and Tabata classes.
Absolutely love the peloton
Absolutely love the peloton
Zwift rides and races. Then get out on the weekends for a longer rides. Walk the dogs around the neighborhood and trails. And do some yard clean up around the house.
MGoZwift Meetup?
I do a few things. I focus on weight training and use the pace and alternating sets to get my heart rate up - which peaks at about 170 during my quick but efficient 30 minute workout. While home during this period, I'm doing the following.
Chest - I purchased a 40 lb weight vest some time ago and do push ups while wearing it to increase resistance.
Back - I do bent rows with the weight vest. I usually do quite a bit more so have to do more reps but am doing them with strict form and have slowed my pace to 3 second positives and 4 second negatives. I haven't figured out how replace pull downs yet. I live in a loft so no option to put screws in a ceiling or basement. Any creative thoughts on what to do would be appreciated.
Shoulders - I press the weight vest overhead one arm at a time. This is somewhat awkward given the size of the vest, but I found a way to grip it and keep it wide. Doing so challenges the opposite oblique. I also do side raises with a gym bag that I filled with a few things to bring it to about 15 lbs. Again, one side at a time and I've chosen to do them seated to restrict additional body movement that would compromise the effectiveness of the movement.
Arms - For Triceps, I take two chairs and do dips with my feet up on the second chair. I put the weight vest on my lap to increase resistance. For biceps, I curl the weight vest.
Legs - I live in a 6 story building so I climb the stairs 2 steps at a time with the weight vest on for the first set of 5 stories, then take the weight vest off for the 2nd and 3rd sets. If you don't have a stairwell, do standing lunges. I also do standing squats with the vest on for 2 sets, then do a finishing set to failure with no vest.
That's it. Love seeing all the ideas and am open to any suggestions! Thanks.
Back - don't need pull-downs, pull-ups are better anyway. Just need a pull up bar in a door frame, or a bar across two chair backs
Shoulders - put your feet on a chair/couch/bed, legs above/behind you, invert your body, push your shoulders/head up off the ground, progresses to a wall/handstand push up. Sometimes called a pike or inverted push up
Was in good shape via CrossFit, but have been off the wagon for 18 months — I have a full rig in my garage with oly bar and bumper plates, concept2 rower, plyo box, KBs, the works ... now just need to get off my lazy butt!!! It’s getting warm down here in NC, so no excuse.
Wife and I have been taking kids on walks, pushups every morning and the mgovictorygarden is under construction at long last, so I haven’t been a total slug. Thanks for the little push XM.
Day 4 of self quarantine for possible exposure last week (close contact with sick person at work for 3 days, recent travel to Middle East and europe). Will find out if that person tested negative or positive, hopefully results come back today.
first, actions taken when I found out Monday of that person being tested. Washed hands and scrubbed down work surfaces at work, keyboards, mouse. Hand sanitizer on way out of dept. Avoided areas of high population on way out to car and wore N95. Called wife for change of clothes in garage. Placed work shoes in tray of bleach water and changed. Touched nothing in house and proceeded straight to master bedroom which has a master bath.
been taking appropriate measures in 4 days since. Hand washing and no direct contact with wife, kids or dogs. Wearing a mask and minimized touching of surfaces when I do venture out of the room. Temp taken twice a day. Looking out for any cold symptoms or GI problems which are among first symptoms of COVID. Loading up on zinc, Vit C and D3 as well as getting more quality sleep. I’ve been running on 5 hrs a night for several years. So far no symptoms except a runny nose this morning which could be seasonal allergy related. I do my dishes in the dishwasher separate from everyone’s on highest sanitation settings when kids and dogs aren’t all around the house. Laundry will be the same.
mental effects, when I first found out that person was symptomatic and being tested I felt more anxious than my first day of Army basic training. Had a job to do so I carried it out and went over the plan in my head that whole time. Informed my employer, who agreed on my possible exposure to a suspected COVID case, therefore 2 week quarantine unless his test is negative.
minimizing the attention to the news and social media is essential. I know what’s happening and a lot of what’s about to happen. Been following events in China and Italy closely since January. Now is a good time to detach from those norms and take a mental break.
attended Wed afternoon Lent devotion online Haven’t been to church in a month so I figured I needed that. I also feel bad for the pastors who have to do services in an empty church. Must be surreal.
Dusted off my elliptical because even a large bedroom and bathroom don’t allow for much walking. Current job of 9+ yrs is mainly at a computer console at differing hours of the day, M-F. I walk when possible at work, taking stairs almost always. Logged back into my 7 min workout app and realized how badly out of shape I’ve gotten and how long 24 years out of the army is. Starting out slowly because I don’t want to mask any possible symptoms such as body aches.
listened to a meditation podcast last night that I downloaded last week when I realized I was started to get frazzled by the bad news we’re bombarded by. Got my best night’s sleep in a long time.
i feel better knowing that I had stocked up on supplies and food before most have so that stress of providing for the family is diminished. I do feel bad for the wife who has to look after the kids and bring food to me. Contact with parents, family and friends via phone and Text is also helping I strongly suggest maintaining contact during these times. Even if YOU feel well physically and mentally, your parents, family members and friends might be very stressed.
thanks for posting XM, hope you and family stay safe and healthy as well as everyone else.
P.s. also started taking the CBD oil I bought a couple months ago.
sorry for your exposure, but kudos to you for your A+ efforts at self-quarantine. hopefully that guy will test negative and you get to come out of your cell.
Thanks brother, it helps having a thorough knowledge of aseptic and sterile technique. I would stress to anyone who finds themselves in my situation to learn how to prevent cross contamination. It is critical to keeping everyone safe.
maybe a post, a diary post in fact, about those techniques might be a good idea if you have the time.
and i loved your drill sgt. comments. funny stuff. my dad had some classics from WWII which my kids all got hear before he passed. those are baked into the family memories.
I’m going through gym withdrawal. For years just went to the “Y” 2-3 times a week during the winter and on crappy weather bouts in the summer (I.e. rain, heat). This winter upped it to about 5 times a week and added the full circuit of weight machines, stair stepper along with another cardio machine. So now...no machines at home so walks when it’s rainy and cold, trail biking when dry and above 40. Will probably go online to find some inventive workout regimen for those with no equipment besides some resistance bands and the wife’s 2 and 5 pound weights.
push-ups, lots of them. vary the hand placement.
sit ups.
for those that don't know SB, he is a lean and in-shape bean, unlike some of us.
Drill Sergeant Harris used to say “PUT SOME BLOOD TO YOUR BRAIN”!!! That meant diamond pushups. And when we didn’t overlap our hands enough he yelled “YOU CANT AFFORD DIAMONDS THAT BIG PRIVATE”!!!
he also used to say “Don’t cheat your body” whenever we got weak. A master motivator. He called a smooth soul cadence too.
God Bless you DS Harris. Drill sergeant cadre were a riot. The material was endless. Hard not to laugh when someone else got smoked.
Lean yes, but I can count the push-ups in the last year on those two hands you speak of.
with you on pushups/situps XM
curious what your preferred option is for lower body
March 20th, 2020 at 11:34 AM ^
those are tough in the absence of more specialized gear, especially if you/they/we use heavier weights. in the absence of any real equipment, i'd recommend things like lunges, step-ups, stairs, even burpees might help.
we have the ability to make a rickety make-shift squat rack so we'll stay light and do high-rep sets i guess, sets of 30-50? maybe super set with lunges, things like that.