How much exercise?

I’ve always struggled to get the right amount of exercise.

I used to blame much of my difficulty on having a job. My experience over the past three years makes it clear that it wasn’t so simple. (It wasn’t completely wrong. Especially when the days get short—when I would be going to the office before sunrise and returning home only after the sun had set—it was very difficult to get enough exercise. That is much improved.)

There have been periods I have managed to get enough exercise. Three different summers I managed to do so by organizing my exercise around training for a future event (twice a race, once a century ride), but those efforts never carried over into the following winter. More successful have been the times when I integrated my exercise into my day’s activities, such as by walking to school or by bicycling to work.

The first time I was running seriously, I kept a training log. At the peak in late summer I was spending just over 100 minutes per day exercising. (That was averaging a 5-hour weekend bike ride in with shorter weekday bike rides, almost daily runs, and two or three sessions of lifting per week.)

The problem was that 100 minutes per day turned out to be more than was sustainable if I was also going to hold down a job, keep up with household tasks, and have a life. Even now that I’m not trying to hold down a regular job, I’ve found it impossible to put 100 minutes per day into exercise.

That’s all prelude to mentioning the extensive coverage in the news lately on a recent study on physical activity and weight gain prevention. For people of normal weight, it seems that one hour per day of exercise was sufficient to prevent weight gain. People who got less exercise gained weight. (The details were complicated. People who were already overweight didn’t seem to benefit from exercise.)

Still, even with the complex result, it seems like a target of 60 minutes per day of exercise is a reasonable one. It seems to be enough to maintain a healthy weight. (That is, if you can’t sustain a healthy weight when you’re getting that much exercise, the solution is not likely to be more exercise.) And it’s well under the 100 minutes that I found unsustainable.

The first news story I saw on the study had a great line, to the effect that if an hour a day seems like too much time to spend exercising, think instead that 23 hours a day is too much time to spend being sedentary.

So, that’s going to be my goal: about an hour a day of exercise.

I’ve already got two days a week covered—on Mondays and Thursdays Jackie and I have a well-established habit of doing about 30 minutes of lifting plus 60 minutes of Taiji. If I aim to spend an hour a day on the other five days of the week walking, I can hit my target even if I miss an occasional day due to bad weather or schedule problems.

And I’ve already started. Thursday I did my lifting and Taiji. Yesterday I walked with Jackie for an hour just after lunch. Today I walked into campus for the Esperanto group meeting.

One great thing about this new exercise plan is that I don’t need to work up to it—I’m already in good enough shape to walk for an hour every day. I just need to do it.

Taiji, weight shifting, and intention

One of the practices that we do in our Taiji class is a moving qigong exercise with a Taiji stick where we bring one end of the stick toward us, press that end down and point it down toward a spot outside the foot on that side.

We’d long done two versions of that exercise, one where we just shift some of our weight to that foot, and another where we stand on that foot (lifting the other and moving it close to the foot we’re standing on). We usually start with the former and then go on to the latter after a few repetitions.

In a class last week, though, one of the instructors called out the switch differently, prompting an interesting insight into weight shifting.

The instructor just said something like, “Now shift all your weight to that foot.”

I initially thought that this was some new, intermediate version of the exercise, so I was shifting all my weight, but without actually lifting the other foot.

Right away, I noticed that the instructors weren’t doing some new version, they had just described it differently, so I went ahead and lifted my foot—but only after having shifted all my weight to the foot I was going to be standing on. What a difference! This was obviously what I should have been doing all along.

Comparing the experiences, it was clear that I hadn’t been getting the weight shift properly established before trying to lift the other foot. Of course, once you pick up one foot all your weight is on the other foot, so the result (assuming you don’t fall down) ends up being the same. But the process is much easier and more comfortable if I make a point of getting the weight shifting completed and then raising the foot only after it is no longer supporting any weight.

It’s giving me some interesting insights into intention. I’m comparing the weight shifts I do in other activities, such as walking and climbing stairs. I’m sure there’s more to learn here.

First run of the season

Milky Slough, originally uploaded by bradipo.

I went out for my first run of the season today. I ran about 1.5 miles in 20:36. That’s not very far and it’s pretty slow, but it’s still a good sign, because I could run for over 20 minutes. I wasn’t at all sure I’d be able to, because I’d been pretty sedentary this winter. It speaks well of Taiji as exercise, because it’s been about the only exercise I’ve gotten. I know from experience that once I can run for 20 minutes, it’s pretty easy to build up some endurance, so I’m starting from a good point this year.

I did my usual short run around Kaufman Lake, and noticed this scary looking white stuff flowing down Copper Slough. (Maybe it was just some sort of white scum floating on top of the water. I couldn’t tell.) It was weird enough that I felt compelled to walk back and get a picture, although the picture I managed to get fails to capture the terrible wrongness of the fluid flowing in that ditch.

Creative Commons License
Milky Slough by Philip Brewer is licensed under a Creative Commons Attribution 3.0 United States License.

Perfecting Taiji forms

I studied Aikido briefly when I was living in Salt Lake City. My teacher was a gruff Asian man whose English was just adequate and whose teaching style was not unlike what you see in martial arts movies—he would mock or berate students who got things wrong. I don’t know if he thought that was the best way to get people to learn, or if it was just how his teachers had taught him.  Maybe he just didn’t want to waste his time teaching anyone who could be deterred by a little mocking or berating.

At one point, talking about his philosophy of teaching, he made fun of some locally available Taiji classes that focused on “perfecting” your Taiji forms.  With his somewhat limited English he made it perfectly clear that he thought it was stupid not to learn your Taiji correctly in the first place.

It made sense to me at the time.  I mean, if you’re going to practice something hundreds or thousands of times, surely it makes sense to learn how to do it correctly first, right?  Who’d want to practice doing it badly over and over again?

My current teachers, though, have a completely different attitude.  Unlike any martial arts class I’ve been in, they basically never correct anyone.  This may be partially due to the makeup of the class—mostly old people who might have limited range of motion due to arthritis or some other medical problem.  Also, I think it’s because they’re focusing on the deeper fundamentals—things like shifting your weight and turning your body. Exactly when you turn your hand is simply not as important.

Even more fundamentally, though, it’s because you have to do the practice to learn to feel the difference.  I suppose if you had a private tutor telling you that you were turning your hand too early or were forgetting to straighten your foot, you might spend a little less time practicing the form incorrectly, which would mean that you’d start practicing the form correctly a little sooner.  But I think you’d lose the chance to learn how to feel why one way is wrong and the other way is better.

I have no particular natural ability at things like this—things like martial arts or dance or tennis.  I’ve seen dancers who can pick up choreography in a fraction of a second, copying the lead dancer’s moves so quickly that you can scarcely tell that they’re unrehearsed.  I’m the opposite of that.  It takes me tens or hundreds of tries to get even reasonably close.  However, I’ve been surprised to find that I get a little closer each time, even without an instructor telling me what I’m doing wrong.

I guess I shouldn’t be surprised to learn that the way you learn how to do something is by practicing.  I knew that already.  But it’s been very interesting to see how effective this sort of minimalist instruction is.  The teachers demonstrate the forms, and they answer questions.  There’s no pushing people to do the forms more correctly, and there’s certainly no mocking or berating.  And yet, I’m learning at least as fast as I’ve ever learned anything equivalent in the past.

So, I think my old Aikido teacher was wrong.  It makes perfect sense to start learning Taiji at the most basic level (weight shifting, turning your body), and then to move on to foot work and arm movement, and only then to worry about things like how you move your hands.  It makes perfect sense to have an instructor show you what to do, but then let you learn how to do it through practice.  And, since you can do 90% of the practice entirely on your own, it makes perfect sense to have an advanced course in “perfecting” your Taiji forms, to get whichever small bits don’t come naturally out of your practice.

Taiji and napping

Over 700 words yesterday, but only 400 today. My seven-day trailing average barely budged–it’s been between 655 and 688 all week.

Productivity was lower today because Mondays we do Taiji and then have lunch out. All that, together with travel time, takes a couple hours out of the day–plus I usually end up wanting to take a nap.

Today we learned “push with both hands.” The instructor listed the 9 form sequence that we’re going to learn this session, and we were all relieved to see that we’ve already learned the basic moves for most of the remaining forms.

Last week we learned “lazy about tying coat.” Today I told the instructor I’d invented a new form and demonstrated it, simply moving directly from the start position to the end position. I told him it was called “lazy about lazy about tying coat.”

Getting outdoors

"Bee on Clover" by Philip Brewer
"Bee on Clover" by Philip Brewer

I do fine at getting outdoors enough in the summer.  In the winter, though, I’m prone to spend far too much time indoors.

There’s a sidewalk around the interior of our apartment complex that makes for a fine short walk.  (It takes about seven minutes, so I think it’s probably close to a third of a mile.)  In the summer, I might do that walk at any time.  In particular, I do it while I’m writing, when I find that the prose isn’t flowing.  That’s usually a sign that I’ve taken a misstep in the story, and a seven-minute walk is often just what I need to figure out where I’ve gone astray.

In the winter, though, I don’t do that, because the cold and the snow turn the little walk into a big production.  Changing into outdoor clothes (and then out of them again) can easily double the time for taking a quick walk, so instead of being seven minutes it’s a quarter of an hour.  Plus, I figure if I’m making that kind of investment of time, I ought to do more than just walk around the block–I should get a real walk in, or run an errand.

That kind of thinking leads to trying to optimize my time–scheduling my walk not when I need a short break from writing to get back on track, but when I need to go to the bank or pick up something at the grocery store.  And if I don’t have any such chore to justify the outing, I tend to just stay indoors all day.  (One of the few upsides of having a regular job was that it did get me out every day.)

Since I know I’ll feel better if I do get out everyday, even if just for a few minutes, I’m thinking of creating an artificial errand:  taking a picture.  I figure it’s something that can be added onto any actual errands I have–I can just bring the camera along.  If it seems like a day for a longer walk, I can take the camera along for that, too.  And if it’s not a day for a long walk–if I’m busy, or the weather’s bad–I can just as easily take a picture on a short walk.

When I get a picture that I’m pleased with, I’ll post it here.  This one’s from a day or two ago.  When I was a boy, one had to be careful walking across a field of clover because there’d always be bees around.  This summer, finding a bee on a clover was a rare treat.