Archive for the Exercise Category

Don’t be a wimp – play golf the way it was meant to be played

Posted in Exercise with tags , , , on May 8, 2008 by Dr. CJ

Taking advantage of an absolutely gorgeous day (read 70 and sunny), I managed my first golf outing of the year this week. Even though I felt like auctioning off my clubs after the first hole (and almost each one thereafter), I had a pretty good time . . . and actually got a decent workout.

Huh? Did he say “workout” and “golf” in the same sentence??? Just like I make softball a workout for myself, I ensure that my golf outings aren’t lazy drunken debacles. Some of that is by design; some of that is by virtue of my amazing lack of skill.

We unskilled golfers who just love the game for the sake of the game know and fully understand one of golf’s unspoken truths: Bad golfers get more exercise. Between walking a zigzag pattern down the fairway, hunting for balls in other fairways or out of bounds, and taking more than a par’s worth of swings, a lousy golfer is certainly working harder on the course than a scratch or other low-handicap golfer. But, it’s that PGA-material shot that you can pull off only 10% of the time that makes the game all worthwhile.

The particular course I played is a beautiful, wooded course with a layout that creates a significant amount of distance between several of the holes. The actual yardage of the holes alone (from the second tee’s, not the lady’s tees) is 5463 yards, which amounts to roughly 3.1 miles (if you play straight down the fairway). By no means is that a long course, by golf course standards, but it’s the between-holes walking that make it a trip. I don’t even dare estimate how much further I walked, but it was a decent distance.

As you are probably guessing, I’m not a golf cart kind of guy. In fact, I am quite opposed to golf carts and actually snicker under my breath at those who can’t fathom golfing a round without one. I can count on one hand the number of times I’ve golfed with a cart, and that number doesn’t grow very quickly.

  • For the 70-year-old with a hip replacement who is addicted to golf . . . great, you, sir, deserve a cart.
  • For the typical American guy with no major medical crises . . . you may, in fact, need the exercise.

There are a few flavors of golf, depending on the level of fitness one is willing to incorporate into his (or her) game (in ascending order):

  • Golf cart – minimal walking, only as far as the cart won’t allow one to get to certain areas of the course. Don’t pat yourself on the back at the end of the day for getting your exercise – you just did the equivalent of a day at the driving range.
  • Remote cart – what in the world are these things? I could not believe my eyes when I first saw one of these. Only in America, I thought. I’ve gotta know – does the value of the satisfaction of owning one of those come anywhere close to what it costs to have one? These carts actually give the sport a lazy name.
  • Caddy – same as the remote cart. Must be nice. I wouldn’t want the poor thing cringing at my shots all day.
  • Push cart – decent, but still taking the easy way out. To me, any one who thinks they’re fit enough to swing a golf club at least 70 times should at least be able to push a cart for a few miles.
  • Carry your own clubs – the way golf was meant to be played. Here’s a calculator to help you estimate how many calories/hour you would burn while carrying your own clubs while golfing. My golf bag with clubs weighs 21 pounds, hardly a strain on any one.

Give it a whirl – make your next golf outing a bonus addition to your fitness plan. It still amazes me that people are willing to pay to exercise in a sweaty, unsanitary gym and then also pay to avoid exercise on a beautiful golf course. Think of how easy it would be to satisfy exercise requirements by putting in a couple rounds of golf weekly – on foot.

Back in the swing

Posted in Exercise, My training updates with tags , , , on May 5, 2008 by Dr. CJ

This is my favorite time of year, by far.  I love the in-between feeling of Spring and Summer, the emerging green grass and leaves, and, best yet, the start of softball

I had my first game last night and am geared up for more.  Many criticize baseball/softball as a lazy sport, where there’s not a consistent level of activity and thus is not good exercise.  Very true for some people . . . not me.

A little background, first – I’m on a co-ed team with a few people who have never played organized sports, let alone softball (makes for interesting moments).  On top of that, we were short two players last night.  In a situation like that, I become the ultimate utility player, trying to cover shortstop and most of left field, trying to snag any fly ball in the same zip code.  I was huffing and puffing nearly the whole game.  Amazingly, or maybe because the other team was lacking skill, we managed to win short-handed.

There are plenty of sprinting opportunities during a game, between batting/running bases and chasing balls in the field on defense – at times, it felt a little like one of my HIIT workouts. I’m also feeling some DOMS already, from tapping into those base-running muscles.

I’m not going to advocate for softball as a replacement for regular workouts, but it certainly has a place in my fitness regimen.  Every summer, I drop several pounds, which I largely attribute to the summer sports, primarily softball.  I also have the opportunity to play Monday nights as well, but I’ve decided to limit it to one night/week so I can maintain my weightlifting regimen ideally 3 days/week.

MS Walk ’08

Posted in Exercise, Medicine with tags , , , on May 4, 2008 by Dr. CJ

I participated in the MS Walk for the first time this morning, an event to raise funds for the National Multiple Sclerosis Society in their fight against Multiple Sclerosis.

Briefly, Multiple Sclerosis is a degenerative neurologic disease with varying manifestations and varying courses. Some people live with minimal to no recurrences, whereas others suffer severe, debilitating progression leading to rapid death. There is a roughly 2:1 predilection for women, and it typically occurs between the ages of 20 and 50.

Couple reasons I did the walk: 1) I was part of a group walking in support of someone with MS, and 2) I have patients with MS and believe it’s an important area for further research (or maybe “search” is a better term).

The walk in my area was a 6.5 mile route. In talking to people at the registration area, I learned that it was 9 miles last year, 12 the year before, and once was actually 18 miles.

I couldn’t help but think this steady drop in walking distance was related to the steady decline in people’s interest in their health. I’m sure it was also a matter of getting as many people to walk (and thereby raise more money) without turning away people who are weary of physical activity. I wonder: are all charity walk distances on the decline?

You can imagine the comments along the route, too. “Is that only mile four?” “I wonder how much longer it is.” It’s too bad that 6.5 miles is an extraordinary distance for so many people. I don’t expect that everyone be in tip-top shape, but a leisurely 6.5 mile walk should be almost routine.

On average, it takes 2000 steps to walk a mile. The 6.5 mile walk would then require roughly 13,000 steps. There has been a push for the past several years to encourage people to walk 10,000 steps in a day, with pedometers even being handed out at fast-food restaurants (ah, the irony), as a general guideline to increase physical activity. If one can manage 10,000 steps in a day (which isn’t actually that hard – I’ve monitored mine in the past), today’s walk would have been only a 30% improvement in distance from a regular day.

Regardless, thanks to everyone who participated in their local MS Walk or other charity walks, for that matter. Even if you don’t manage to secure a large amount of contributions, your presence is important as a show of support.

Does your neighborhood affect how much you exercise?

Posted in Exercise with tags , , , , on March 25, 2008 by Dr. CJ

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A recent press release points to a study in the Urban Studies journal that highlighted the impact of neighborhood type on exercise. Basically, the following neighborhood characteristics were associated with less exercise:

  • higher levels of poverty
  • lower levels of education
  • more families headed by women

The author’s interpretation of these results was that individuals are less likely to spend recreational time outside when they perceive a higher level of danger in their neighborhood. It certainly makes sense: anyone would be far more comfortable being active outside in a neighborhood that feels safe than one that appears “shady”. Also, one could assume that a poorer neighborhood would have less access to indoor exercise equipment, whether it be individually owned or at a gym. It would be interesting to see the difference in the density of fitness centers/gyms between the neighborhoods examined.

Another interesting finding from the study was that the impact of neighborhood characteristics on exercise was more pronounced in women than men. I wonder if this difference was due to a) concern for safety and/or b) child-rearing duties. There are obviously many complicated socioeconomic factors in play here – I don’t dare speculate too much.

But, income alone was not a reliable predictor of exercise. Lower income did not necessarily associate with lower amounts of exercise. As I discussed in a previous post, fitness is not exactly a luxury. I’m reminded of this every time I see mention of the wealthiest individuals in the world or the “Billionaire List” – ever take a look at how many of them are grossly overweight? Money doesn’t buy fitness. [And don’t think Bill Gates is thin because he’s a fitness guru – he looks like an under-eating waif who’s been a stick figure his entire life. I bet he can’t do a single pull-up.]