How to live longer by walking faster

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Our Palm Springs city pool.

I read some good news today in “Scientists from five universities say walking faster could add years to your life” by Quentin Fottrell, Personal Finance Editor of Market Watch. He said if you want to “prolong your life, put some pep in your step.”

 “Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, while walking at a brisk or fast pace was associated with a risk reduction of 24%, according to a new study. A similar result was found for risk of dying from cardiovascular disease.

“It’s not too late to start. In fact, the benefits were far more dramatic for older walkers. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes, and fast pace walkers a 53% risk reduction, the study found.”

Now that I’m back to walking every single morning, still sporting my DonJoy FourcePoint knee brace, I found this motivating. I’m walking faster than when I began walking a few weeks ago. Now, with this information, I will pick up the pace.

In the article, Fottrell cites another study, this one from Harvard:

A recent Harvard University study concluded that you could add 10 years to your life by following five habits: eating a healthy diet, exercising 30 minutes or more a day, maintaining a healthy weight — a body mass index between 18.5 and 24.9 — never smoking and drinking only a moderate amount of alcohol.

In that study, the researchers analyzed 34 years of data from approximately 78,000 women and 27 years of data from more than 44,000 men. The authors predicted that women who adopted these five habits would see 14 more years of life, and men would add 12 years.

This sounds like good advice for all of us. Amazing how we literally can add a decade or more to our lives by walking and keeping a healthy lifestyle. As far as walking, I’ve found that since I’ve returned to walking around the park, I wasn’t motivated to continue my pool walking. It’s been so hot, I haven’t felt like being out in the pool in the bright sun. But, yesterday I forced myself to go to the pool in the evening while my daughter was coaching. I used the pool ladder to get in and out rather than the handicapped steps. Yes, it hurt, but what a major accomplishment for me.

I told our coach that I’d like to come back to Masters but I needed to be able to swim more yards first. He told me to come back now and not wait. He’s right. I will do what I can do. It’s so much easier to be motivated to swim if you have people to swim with. I’m looking forward to seeing my swim friends after five months.

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The view of Mt. San Jacinto from my daily walk around the park.

What do you think about daily walking and the impact on our health? Does it work for you?

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Back in the swim of things

 

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Last evening at the pool.

 

The past week has been going swimmingly well as far as my knee and recovery go. I’ve returned to walking laps in the pool and it feels great. Last Friday, I tried swimming laps—only a 200 freestyle, but it was a start.

I have my own little routine—and I do mean little. I walk 500 yards, do all my physical therapy exercises and then I swim. At first, swimming feels so tiring, but once I get into a rhythm, it feels wonderful. Today I managed 400 yards. I’m taking it slow and easy. After all, I have had next to zero movement for six weeks since my surgery—and very little since the accident January 2nd. But who’s counting, right?

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My handicap steps into the walking lane.

 

I’m not able to flip turn. My physical therapist, who was a collegiate Big 10 swimmer, told me not to. It’s kind of funny because I’m very fond of big open turns where I lift my head and take a breath. I think I’ll survive without the flip turns. It’s amazing how much getting in the water and looking at our gorgeous mountain, blue sky and palm trees have boosted my mood.

Now that I”m off my crutches, I’m also going for my morning walks. Also, a limited amount, just around the block rather than the three or four miles I used to do. Still, I’m on my way, I can feel it.

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Picture from this morning’s walk.

I’m convinced that water, whether it’s the ocean or a pool, provides a healing power. What are your thoughts about swimming and being in the water?

 

A Healthy Update On My Progress

 

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Our gorgeous Palm Springs pool has reopened after replastering.

This week was fun and busy. I had lunch with a couple great friends on different days. I am so thrilled that our friendships continue through the years and different stages of our lives. They’re both inspiring women who are smart and kind. Next, I got the results of my MRI, saw the doctor and started Physical Therapy. I will work on strengthening and improving my range of motion for several weeks and go back to the doctor to schedule reconstructive surgery on my ACL. The good news is it can wait until I go to my daughter’s last home meet and PAC 12 championships. I wouldn’t want to miss them for anything! Not even for a fixed leg.

Earlier this school year, my husband and I flew to Salt Lake City to visit our daughter and watch her swim. On the flight home, things didn’t go as planned and we had to get off the plane and wait for another one, due to technical difficulties. While we waited on and off the plane, we were seated with two young women who looked like athletes—tall and fit. We got to talking and they were a former swimmer and softball player who are physical therapists and own their own business in our area called Dynamic Therapy.  We enjoyed their company and bonded over swimming and college athletics. Now, I’m visiting their office as a patient. It turns out the swimmer has been part of our team’s Masters program and I’m working on convincing her to get back into the pool.

My physical therapist said I can get in the pool—but not to swim. She suggested walking and exercise. I won’t have to wear the uncomfortable leg brace and the lack of gravity should make it easier for me to move. My only concern is how do I get in and out of the pool? The walking in water sounds like a great idea, but how do I start and how do I leave? Yes, there is the required handicapped lift, but do I want to use it? No, I don’t. I’ll see how that one goes when I get my courage up to jump in.

I also have a list of seven exercises that I’m supposed to do several times a day. I did three of them, which are done standing, but I have this fear of the ones where I am supposed to be sitting on a mat. What happens if I can’t get up? It’s not the actual exercises that are the problem, it’s my mobility in getting down and off the ground, just like in and out of the pool. Funny problems, if you think about it.

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I’m missing my morning walks but should be able to return to this view soon.

 

In any case, things are shaping up and I’m feeling better getting on track to recovery.

 

What a difference a pool makes in a community

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Our gorgeous city pool, home of the Piranha Swim Team.

I’m researching the history of our swim club because it’s the 50th year since the Piranha Swim Team began. Plus, a big chunk of our family life centered around the pool and the Piranhas beginning with mommy and me classes, learn to swim, through the kids’ years with our team and their high school. Now my husband and I both swim Masters.

This project has been fun because it’s like putting together a complicated puzzle. I talk to a variety of people and learn about their love of swimming and how the team and city pool has impacted their lives. I’ve spoken with an “original” Piranha, who joined the team at age six from day one of the team when it was called the Palm Springs Swim Club. I’ve talked to a coach from the ‘80s who grew the team from a dozen swimmers to more than 150. 

I learned about a woman who was one of the team’s early coaches, Pearl Miller, who was greatly loved and respected by many—and found her US Masters records online. Coach Miller competed in her 70s through age 92! She began coaching the team at age 74 and held a contest to name the team. The top two names were Palm Springs Sunfish and Palm Springs Piranhas.

One of my longtime writing friends told me she moved from Montreal to work as an assistant coach for the Piranhas in the ‘80s. She said her career as a freelance writer and her marriage all came about because of her years on deck. She became close friends with several swim families including her future husband’s. Another swim family’s dad worked as the sales manager for KPSI, a local radio station, and hired her as a copywriter that spurred her career of decades.

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My kids and Angus the Guide Dog flunkie who inspired my son to fundraise at the city pool.

I remember with pride my son’s second-grade birthday party when he invited his class at school plus his swim friends. I was stressed about where we could host 50 kids.The pool at the time charged less than a dollar a kid and a pool party it would be. Then my son surprised me when I said he couldn’t have presents, because 50 presents were ridiculous. I thought about the nightmare of watching him open a stack of presents and what to do with them at home. He was okay with that and asked if he could request donations for the Guide Dogs of the Desert in honor of our Guide Dog flunkie Angus. He ended up raising close to $2,000 for Guide Dogs from the pool party, not only from his friends, but news spread and people showed up at the pool to donate.

Every year our Masters team raises money for Angel View’s Crippled Children’s Homes thanks to local CPA Steven Erickson who started the event. It’s a New Year’s Eve lap swim of 10,000 yards where we adults ask for sponsors and pledges. The pool is not just for kids, but it’s part of our adult community, too.

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Two of my friends swimming their 10k for Angel View.

 

The pool sees visitors from all over the world who enjoy lap swimming in our gorgeous pool while on vacation. The Piranhas host meets several times every year with literally a thousand families traveling from throughout the southwest United States to compete at a single championship meet and stay in our vacation resort town.

I think of all the kids who learned to swim at our city pool. It must be in the tens of thousands. Pools in backyards and condos are common in Palm Springs, where summer temps hit 90 to 126 plus degrees. Because pools are in backyards everywhere, children die from drowning. The city pool offers learn-to-swim and water safety classes. It’s literally a matter of life and death, not just recreation or sport, or a way to open doors for college. Think of those lives our pool and swim team have impacted.

From the World Health Organization:

Drowning Fact sheet
Updated May 2017:

In the United States of America: drowning is the second leading cause of unintentional injury death in children aged 1–14 years.

Access to water

Increased access to water is another risk factor for drowning. Individuals with occupations such as commercial fishing or fishing for subsistence, using small boats in low-income countries are more prone to drowning. Children who live near open water sources, such as ditches, ponds, irrigation channels, or pools are especially at risk.

Teaching school-age children basic swimming, water safety and safe rescue skills is another approach. But these efforts must be undertaken with an emphasis on safety, and an overall risk management that includes a safety-tested curricula, a safe training area, screening and student selection, and student-instructor ratios established for safety.

How is the community pool part of the fabric of your life? 

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Round Two: Why Parents Need to Compete, Too

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Our beautiful Palm Springs pool.

This past weekend, I was at my second swim meet where I was the swimmer. I made the plunge once before—a year ago at the Palm Springs Piranhas hosted meet. I worried all week as the date of the meet approached. What had I done to myself? Why did I sign up for the meet?

Here is a partial list of things I worried and stressed about:

ONE

Standing on the blocks. It’s scary up there.

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Diving off the blocks. I was afraid my goggles would fall off and I’d lose my contacts.

THREE

Doing a flip turn. In practice, I stick with slow open turns. While practicing flip turns the day before the meet, I got water up my nose and hit my head on the bottom of the pool.

FOUR

Breathing. I worried that halfway through my 50 free I’d start to panic and revert to breath-holding.16387450_10155016389794612_6785187209915237532_n

Then, I realized that last year I couldn’t get out of the pool and I had to swim to the ladder. This year, I didn’t have to worry about that. I can now get out of the deep end. That thought made me realize all the things that I had done to prepare for the meet and what was under my control:

ONE

I had gone to practice consistently for an entire year.

TWO

I had improved my diet to make sure I was properly fueled.

THREE

I stayed hydrated.

FOUR

I worked on dives and flip turns with Coach Jeff and felt more confident.

FIVE

I started a stretching regime that included warming up my shoulders.

SIX

I was one year stronger and better at swimming than at my first meet.

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Here I am with a few of my Piranha Masters friends.

 

I was mentally prepared. I was physically ready. I know I’ve made huge progress. Maybe at the next meet, I won’t get so worked up.

My only regret is that I didn’t start swimming when my kids were young. I’ve learned so much from swimming masters about how hard they work, how great their technique is and how hard it is to swim fast. I took it all for granted. I would have had a different perspective on swim meets and practice if only I had begun swimming years ago. I would have shared this bit of wisdom my favorite ref, Paul, told me at the meet, “Relax and have fun. It’s only a swim meet!”

Why do you think swim parents should compete? What makes you nervous before swim meets?

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Me and Linda. Two swim moms and swimmers.

P.S. One of my most favorite things this weekend was to see and talk with three “kids” who swam with my children on Piranhas at my Masters meet. They are all grown-up and continuing with the sport they love.

Photos courtesy of Piranha Swim Team.

 

5 Tips to Beat the Summer Heat in Palm Springs

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A view from my morning walk.

It’s been a hot week and the “but it’s a dry heat” comment doesn’t cut it when the thermometer hits 122 degrees. I’m tired of breathing hot air and it’s been less than one week of extreme heat. I miss the days of hanging out at the beach with the kids. Those were the days!

Exercise is important. You have to get moving every day or you’ll go nuts. I think it must be similar to living in a wintry, snowy place during winter and experiencing cabin fever.

Here are my tips for keeping cool:

Get up early.
I moved my morning walk up by an hour and a half. It’s still hot, but bearable.

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Palm Springs pool.

Swim.
The Palm Springs pool is a cool place to be. Masters with Piranha Swim Team ensures that I get my workout in and I feel great afterwards! There’re workouts offered six days a week at a couple different times, so no excuses!

Tram Pass.
The Palm Springs Aerial Tramway offers a summer pass for only $75 May through Labor Day. We go several times a week to enjoy a fresh, cool breeze. On Sunday morning at 8 a.m. it was 68 degrees, while it was 100 at home. Elevation 8,500 plus with more than 50 miles of trails. 

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PS Tramway — 50 miles of hiking in cool weather.

Movies.
There’s nothing better than sitting in a dark, air-conditioned theater in the afternoon to beat the summer heat. We’re fortunate to have the Regal Palm Springs Stadium for the first-run films and the Camelot Theatres for indie movies.

Backyard Pool.
We float and kick in the pool every evening until we’re water-logged. IMG_2176 (1)

How do you stay cool during the summer heat?