"Walkable Urbanism"

Yes I know...I haven't posted in over a month. I've been busy.

In the last 4 weeks, the price of gas has risen 50 cents a gallon. A friend of mine, the owner of a used car buseness (and--rarities of rarities--an honest, stand-up guy) tells me big cars aren't selling, smaller ones are. People are trading in their SUVs and vans for economical small cars. He even told me he is chaning the way he drives to save every ounce of gas he can. We spoke about how lucky we are to live in a small town where we can walk to most stores, and how people who live in subdivisions are really screwed because they must drive to do practically anything.

Now along comes this article on CNN, "Is America's suburban dream collapsing into a nightmare?" which talks about how the mortgage crisis, combined with the skyrocketing cost of gas, is causing families to abandon (or try in vain to sell) their suburban homes in favor of "walkable urban" living. It's an interesting read, and dovetails with what my friend the used car salesman and I have been discussing.

A nationwide lifestyle change is underway.

Cool tool: Use Google maps as a pedometer

This is a great little tool to help you plan walks based on how far you want to go. Called Google Map Pedometer, the tool lets select an area using Google maps, then (here's where it gets really cool) you click on points on the route and the total distance in miles or kilometers appears at the bottom. If you made a mistake, simply clear the route and start over again.

Here's what it looks like (I mapped out one of my walking routes):

Try it!

Work through it

Between airborne allergies and a viral infection I recently picked up, I've not been feeling up to snuff the last few days. But the words of my former shihan (Martial-arts school principal) have inspired me to action. Shihan Joel, you see, is diabetic, so whatever minor sniffles I have are nothing compared to what he must go through. So one day, several months ago at the beginning of a workout, Shihan came out to lead the class, and mentioned that he was feeling a bit ill, and he might not join us for all of the exercises. He was definitely dragging, and looking pale.

And yet, join us he did--and as the hour went on, he seemed to get stronger and by the end, he said he was feeling great. "Sometimes if you're feeling under the weather, it's better to just work through it," he told us. And there he was, looking energetic and back to his normal cheery self--proof of concept.

So today, I woke up with a full-blown head cold, dragged myself out of bed, and with Shihan's words ringing in my ears, took a slightly shorter than usual walk--40 minutes instead of an hour. I'd like to say that I came back full of energy, but the truth is, I didn't eat much of a breakfast and towards the end of the walk I felt my blood sugar level had dropped and was a bit dizzy. So I got home, had something to eat...and suddenly my energy came back! I'm still sniffly, but overall feeling better than I did when I woke up.

Moral? Walk through it.

10 great walking songs for your iPod!

Here's my ecclectic top 10 list of songs with walking in the title or prominently in the lyrics, in no particular order:

I Walk The Line - Johnny Cash
Walk of Life - Dire Straits
Walk on the Wild Side - Lou Reed
Walking on Sunshine - Katrina & The Waves
Walking on the Sun - Smashmouth
Boulevard of Broken Dreams (I walk alone) - Green Day
Walk This Way - Aerosmith
I'm Walkin' - Fats Domino
Walk Like A Man - The Four Seasons
Walk Away Renee - The Left Bank

And the bonus novelty song? What else but...
These Boots Were Made for Walking - Nancy Sinatra

There are so many more...what are your favorite walking songs?

My new hero

Phil Novak, of North Braddock, PN, is my hero, and might soon be yours, too. Weighing 387 pounds 2 years ago, he was so obese that, at age 39 he thought he was going to die because of all the strain the weight was putting on his heart. To start losing weight, he started walking--an hour a day--and eating a low-carb diet.

He lost 100 pounds in 7 months, just by walking an hour a day.

Phil's story is subject of this report on CNN.com.

Are you inspired yet?

Who is this guy?

I've just realized that after 15 posts, I really haven't shared who I am or what motivated me to start walking and blogging about it. Here goes.

I am a 51-year-old white male living in the Northeastern United States. I have been a vegetarian most of my life, and am an observant Jew. I have worked most of my professional career as a writer and editor for a variety of photography-related publications and web sites. I currently find myself working out of my house after many years commuting to New York City, and after working at home for a while I discovered that the walking that used to be built into my day (walking to the train station, walking 10 blocks to pick up lunch) was gone. To make up for it, at first I went to the local "Y" but that closed down. I then went to a local gym, but the cost ($80 a month) was hard to justify. Nevertheless, I went there 3-4 times a week, ran for 10 minutes on the treadmill and worked out on the various lower and upper body devices, and lifted weights a bit.

Then my back went out.

In December 2006, as my father was dying of cancer and I was full of stress (he passed away in January 2007), on a Sunday morning, I sprained my sacral iliac, and was basically in pain 24/7 and barely able to stand up or walk for about 2 weeks. A month later I was back on my feet, but weakened by the sudden lack of exercise. Over the last year, the pain has come and gone, and every time I'd get back on an exercise program the pain would return within a week.

Then I decided to take a walk. A long one.

I walked about 3 miles that first day, in late February 2008, and came back feeling great. Over the next week I increased that to 4-5 miles a day, which is what I do now on an almost daily basis.

I feel stronger, my back feels better, my stamina and energy levels have improved, and my weight has dropped from 173 on Feb. 28 to 164 this morning. My walks give me time to think about health, life, the universe and everything. I am hoping to start an upper body regimen under the watchful eye of my chiropractor in the coming weeks, but the effects of walking have been immediate and gratifying.

I make time every day--about an hour--for walking. I have started to become one of those annoying people who says "you should walk more, it's good for you!" to my friends. I hope I'm not annoying them, especially those who are overweight and need to get their blood flowing and to get other weight-related ailments under control. But I have become an advocate for walking because I see the difference it has made for me.

And as I have started to tell everyone, if you don't have time for a long walk, take a short one. You don't need to join a club, pay a membership fee, or drive to some distant gym. All you need to do is open your front door, and take the first step.

That's my story...what's yours?

Don't schlep!

How you walk is as important as how long or far you walk. Stride right, and you will improve posture and back issues; walk the wrong way and you could introduce problems with your back or legs. And if you walk slowly, you might get some benefit, but nothing like the benefit you get from doing a power walk using good walking form.

Here are some things I do to get a good workout (I base my walking tips on conversations with doctors, physical therapists, and chiropractors) :

1. Moderate strides at a fast pace. Taking too big a stride can put a strain on your hips and back.
2. Push off the toes. It took several weeks of consciously adjusting my stride to do this, but I now find if I push off my toes with each stride, I am propelled faster and move quickly. It's a better workout and it uses more muscles in the feet and legs.
3. No "sidewinder" motions with the arms. I sometimes see speedwalkers flinging their arms way in front of them, then swing them high behind them. This is wasted movement that again may put a strain on the upper back and neck. Smaller, arm movements work better.

The overall idea is to walk fast with shorter strides, and make it as aerobic as possible. After 20-30 minutes, I'm usually sweating. If I'm not, I haven't walked fast enough!

Feel free to add your walking tips in the comments!

Interesting changes brought on by walking

Since I started walking five weeks ago, several interesting things have happened in my life (in addition to starting this blog):

1. I have more energy.
2. I don't feel so "creaky" when I get up after sitting at my desk working all day.
3. I am more focused on my work after I walk.
4. The price of gas has gone up 75 cents a gallon.
5. I've lost 7 pounds...and kept them off.

In addition to the personal benefits, I have gotten comments from friends and neighbors. "I see you walking all over the place!" one exclaimed as he drove by yesterday morning. Last night I was talking with a friend about walking. "It's great exercise, if you have the time," he said. "I made the time," I responded. He sighed. "I really should start walking again," he admitted.

A few of my friends have pulled over and offered me rides. "No thanks, I'm walking," is my response. "Good for you!" they shout as they drive away.

Maybe I should make a T-shirt...

Let me know you stopped by...leave a comment!

This blog's just getting off the ground and I know that just as with walking, launching a blog starts with a single step. But I know the blog is starting to get visitors. So if you're reading my blog, I hope you'll leave a message and let me know you paid a visit.

Feel free to share your walking stories and ideas for how I can make this a more useful and informative destination for walkers!

Walking is on our minds...

Looks like other bloggers are encouraging people to walk instead of taking their cars, for all the same reasons: Be green, save gas, stay in shape. Find blog posts about the gas crisis benefits of walking here, here, and here.

Might we be seeing the beginning of a movement?

Gas crisis ripple effects on economy, vacation plans

WIth the price of gas rocketing out of control, everything, from the cost of a plane ticket to the price of food, is going up--fast--in the coming months. What can we do to protect ourselves?

One financial newspaper today suggested buying large quantities of non-perishable foods and stocking them, since the price of food will rise 4-5% per MONTH. Buy invest in food at today's prices and you'll get a better return than the best CD. As for perishable food, potatoes are tasty, cheap and plentiful.

In New York City, a friend of mine observes that there have been "fewer personal cars" on the streets in recent weeks, and we both wondered if the price of gas is driving people to take mass transit, walk, or just forego the trip.

In California, with the price of gas over $4 a gallon and rising, there are predictions that the price could double. This will have a profound impact on what we do with our vacation time this summer. Look for fewer road trips. The drive across America, a rite of passage for so many, may be dropped this summer because it's just too expensive. Instead, many vacationers will do day trips to destinations close to home. Local parks will probably be crowded this summer.

Think about family walking (or biking) excursions, where you can explore a nearby area. Pack a picnic lunch, make sure there's a public eating area on the route. When it costs $100 to fill up your tank (and it already is, for some people) we will have to use some creativity!

Price of gas rose 25 cents last week...

In my neighborhood, the price of gas jumped 25 cents a gallon over the last week or so.

Our government can control prices better by putting controls on oil futures trading and by hold the oil companies accountable for the record profits they're suddenly making while the world suffers.

What can you do? Both for your health and as a form of protest...get out of your car and walk!

Walking time...thinking time

What do you think of while you walk?

My thought process is divided into distinct areas:

Brainstorming - Thinking about work, coming up with creative ideas and trying to solve problems. I often can think more clearly while walking than when sitting in front of my computer. I spend quite a bit of walk time brainstorming.

Logistics and mechanics - Which route am I taking? Am I walking the right way or do I need to adjust my stride? These thoughts usually are momentary, after which I return to other thoughts.

Spirituality - I frequently zone out while walking, and let my mind wander, and these wanderings often lead into the spiritual realm. This especially happens if I've recently read a thought-provoking book. (For instance, I recently completed Genesis and the Big Bang by Gerald Schroeder, which attempts, using the fossil record, advanced mathematics and the theory of relativity, to reconcile the Big Bang with the Creation. Plenty to think about there!)

Finding a bathroom - Being 51 years old of sound mind and body, I occasionally feel the need to relieve myself while walking. I plan my routes so that I'm no more than 10 minutes from an available facility, just in case.

What do you think about when you walk?

Walk more, sleep better

From AARP's article "Forget Counting Sheep. Walk Your Way to Better Sleep":

"Take a short stroll before and after dinner. This helps soothe your nerves while burning calories. The use of energy combined with the stress release relaxes your body and mind, helping you sleep better and longer..."

...and...

"...Walking has a long-term impact on your sleep as well as giving short-term relief. On restless nights, instead of turning on the TV, get up and pace around the house. Take in deep breaths as you move. Shake out your arms and legs. Stretch out your neck. When you climb back into bed, you'll feel more prepared for a healthy trip into dreamland."

And here's my anecdotal evidence that this is sound advice. I celebrate the Passover seder; this year, I went right to bed after the first seder ended in the wee hours of the morning, and woke up repeatedly with a headache and "GERD" (gastroinestinal esophogeal reflux disease). After the second seder, my wife and I took a 10-minute walk at a fairly brisk pace, even though it was around 2 A.M. I slept soundly, no headache, no GERD. The difference was dramatic.

Good advice, AARP!

$3.50 a gallon? Holy $#%(--I'm walking!

OK, walking to replace driving completely is not realistic. But there are times when walking can replace driving. And as the price of gas continues to skyrocket, every car trip has become something that is carefully considered.

The thing to balance is time spent walking versus the health benefit and (admittedly minor) monetary savings. But even if one walking excursion a day to the local grocery store doesn't add up to much if one person did it, imagine if millions walked to the grocery store and bought two bags of groceries instead of driving. Now we're talking about saving a lot of gas.

So let's all pick a day, and walk to the grocery store! Anybody with me?

Get a tan and work out at the same time

I don't get the concept of tanning salons.

You pay money to lie there, doing nothing, while intense, potentially toxic lights are shined on your prone body.

What fun.

I don't mind a nice, healthy tan. In fact, a nice healthy tan indicates an outdoor lifestyle, which means fresh air and greater resistance to (or acceptance of?) the elements. But just lying there indoors so you can be fried by artficial light? I simply don't see the health benefit. Yes I know--vanity and all that. But meanwhile, you're just lying there. You may end up looking marvelous, but what does this do to you on the inside?

Walking, by contrast, is a good way to get a nice healthy tan. If you walk for 45 minutes-1 hour a day, you won't win a tanning contest, but you will have a nice glow that's a combination of exposure to sunlight and the result of good blood flow.

That's what I call a good, healthy tan.

Don't forget your SPF 45!

Bring a camera!

I always bring a small camera with me when I walk, because my day job involves photography and hey, you never know. A nice compact camera such as a Canon ELPH model is ideal.

Don't stop everyehwere or you'll miss out on the benefits of uninterrupted exercize. But do keep alert for photo opportunities.

Maybe next week I'll post some of my "photowalking" shots.

Walking vs. the gym

How long does it take you to get to the gym? I informally surveyed some friends and most need to drive approximately 15 minutes. Then they go to the locker room, change, do a 1-hour workout, leave, and either come home or go directly to work. So the 1-hour workout in the gym is really around 1:30 on average when you factor in drive time and other stuff. Plus, you're using gas (currently in my area around $3.50 a gallon. Gulp). Per month, assuming you go 5 times a week (OK I'm being a big generous here) you spend an extra 12.5 hours going to and from the gym.

By contrast, to walk, simply step outside and start walking. You may not get the same upper body benefits, but the cardiovascular benefits that you'd get on the treadmill are the same. If you want to run for part of your walk, go for it. Your 1-hour walk is a true 1-hour workout.

Just a little math you can do on your next walk.

Walking reduces health risks

According to About.com, walkers have less incidence of cancer, heart disease, stroke, and diabetes. Walkers live longer, and have mental health and spiritual benefits.

Walking is possibly the simplest exercise you can do, but the benefits are profound.

Details will follow.

Meanwhile, check out About.com's page filled with links to articles about the benefits of walking.

First entry: Temporarily Enabled

A friend of mine is a therapist and works with people in wheelchairs, visually impaired, deaf, etc, commonly referred to in politically incorrect terms as "disabled". She recently shared with me a comment one of her clients made:

"We are all temporarily enabled."

Think about it. Eventually, we will lose our abilities. If you have legs, walk. If you have arms, lift. You don't know when you will no longer be able to do this. What we do with our abilities while we are temporarily enabled is up to each of us. What will you do with yours?

As for me, I walk.