Corona Lock-down Tips: Keeping Fit, Even if You Can't Get Out

Life in the Corona Lock-down, all the restrictions we're now living in, makes keeping fit much more difficult.

Yesterday I took two "walks" to keep up my general fitness. Since, like most everyone, I can't really estimate how many steps and distance I've walked at home*, I rely on two pedometer apps on my phone.  You can see their icons on the screenshot to your right.

The pedometers I use are free. One is more sensitive than the other. They each have a purpose, and I keep the phone on me all the time, except when it's charging.

There are two ways to find icons for your phone:
1- google play store and "search" free pedometer
2-go into "chrome" or whatever you use and just google "free pedometer"
Match up the icons with those on my home screen.

On the bottom there's the icon on the far left, showing two feet. It's very simple to use and sensitive enough to most walking around the house. And Gd willing when this lock-down is over, it shows a realistic amount of steps when shopping and in museums etc.

There's another pedometer app on the second row, far right with one foot. This pedometer, even at its most sensitive is less so. I like that it shows me how much "serious walking" I've done.

After installing a pedometer, you have to personalize it. Go to "settings," and add whatever info they ask. The most important is "pace distance." You can check the accuracy of that by counting your steps as you walk and check that the app has the same number. "Sensitivity" can also be adjusted. You may need to tweak here and there. I uninstalled one, since it was horrendously inaccurate. The app on the bottom of my screen is more sensitive. I generally try to turn it off when in a car or bus.

Please tell me how you're managing. Is this helpful?

*I turned on facebook live for company. You can join in. Here are the recordings.

Living in The Corona Virus Lock-down

This is something I wrote on facebook and think it really should be here, too:

Keep a grip on reality in the corona virus restriction/lock-down world: Unless you've been ordered by the medical authorities to keep strict quarantine, staying home and being sedentary is more dangerous for your health than going outside and taking a solitary walk.

You can even walk with one or two others, as long as you strictly keep your distance. Only in crowded places would a mask be advisable, and apparently, they aren't all that useful.

I'm lucky to live in a relatively rural community, where it's pretty easy to find an empty road for walking or running.

So walk with headphones to talk on the phone or listen to music, radio, lecture or an audio-book. Or, like me, turn on facebook live and talk to the world.

When I was out last night for a walk I saw young people running for fun and fitness and others walking in small groups. Physical exercise brings on "happy hormones," which prevent depression.

Gd willing we'll survive this, too.

Benji Lovitt keep the jokes going.

Thank Gd, Already Seeing Benefits to Pool Workouts

This year I joined the Ariel Sports Center for its swimming pool soon after our local Shiloh pool closed for the winter.

The Ariel pool is not far from Shiloh, and I can usually get rides to and from. The pool, locker room, everything are kept up, cleaned all the time, and I really enjoy the "spa." There are also a sauna and steam room. I haven't gone in the Jacuzzi, since I don't like hot chlorine water.

It's hard to judge how much the pool workout really helps. I don't do regular swimming, just my own version plus exercises. But this week I was surprised, rather shocked, when at the local clinic the nurse said that I measured a centimeter (just under half an inch) taller than last year. That's rather impossible, considering that I'm seventy years old. My guess is that my pool workouts are improving my posture, since I'm not growing taller. No, I'm not at my peak height from forty years ago, but relatively close. Of course, serious osteoporosis is genetic, and it's worse in thin women, which I'm not. I also walk a lot and carry a well-made backpack a couple of days a week. 

Thank Gd, bli eyin haraa, I'll just keep on doing my best. Losing weight is the most difficult, but...

One of The Bonuses of Walking

Like most walkers, I walk to keep fit, lose weight etc. And besides having to periodically buy comfortable walking shoes, which should be worn even if you don't walk much, it's free. Yes, unlike most other sports, fitness methods, classes, pool memberships etc, walking doesn't require an expense.

OK, maybe you'll need a sunhat and sunscreen, but many sedentary people have those for lying the sun and floating on rafts, cruising etc.

So, besides the frugality of walking, there's an added bonus, views, sunsets, sunrises etc. Last night I scheduled a walk with a friend, so I'd see the golden sunset. All it cost was a few calories, and I wanted to lose/spend those anyhow.

Love Our Pool, Though Season Over Half Over

Summer in Shiloh... It's great, because we have a swimming pool. And the pool is a short walk from our house.

When we chose the building plot, where we now live, nobody had a clue that it would be such a great location. It's a minute's walk from the shul and in the other direction, about three minutes from the pool, besides being in between two bus stops. I chose it for the sunrise. It faces directly east and doesn't get strong winter winds.

One of the great things about the pool is that not only do we have "separate hours" for males and females, but there are "adult"hours. That means that the opening and closing hours of the pool are for grownups. It's quiet and peaceful, less crowded. We can swim and exercise without distraction and bother. I only go to those adult hours unless my granddaughters are visiting.

I've been taking out membership for years. It encourages me to go, even when I don't have all that much time. When you pay for each time, you end up going much less. I try to go every day, whether hours are in the morning or evening. To be honest, I'm not a "swimmer." I do my own version of water aerobics. Years ago I went to the pool in Neve Yaakov and learned a lot from the teacher there. They had fantastic lessons free once a week. So now add what I learned there with my years studying dance and "movement" to get a lot out of my time in the pool.

Our pool season ends at the end of August unless enough people sign up for September. Gd willing, I'll find a way to get to a pool during the rest of the year. It is so good for my general fitness and wellbeing.

Must get moving, so I can go to the pool.

19,492 Plus Steps Yesterday, Fitness & Pedometer Tips

I post many of my "steps" on my instagram page,  shilohbatya

Actually, by the time I went to sleep around midnight, I had reached 19,542 steps. Yes, that may be a record number of steps for me. I use the simple "pedometer" app on my phone to keep track.

Except for when my phone is charging, I have the phone on me, so every step counts. My rationale for that is that since every sip, taste or bite of a food counts for adding calories, then we shouldn't be shy about counting those steps, whether to the laundry room, refrigerator or even the loo.

When you're setting up* your pedometer, make sure that it's sensitive enough to count all those very short "walks." Once after a few hours in a museum, I discovered that although I had done a lot of walking, my pedometer had ignored most of it, since they were short walks from picture to picture, exhibit to exhibit.

I know that the 10,000 steps a day benchmark has been pooh poohed as not very significant, but that's not really true. Once you start keeping track of your steps, you'll discover your own personal benchmarks, and for many people, davka, 10,000 steps is a good number to aim for and later top.

As you may know, I'm no youngster, and I'm overweight and not in perfect shape. So managing almost twenty thousand 20,000 steps in one day is quite impressive, as is my average, which recently has been twelve thousand 12,000 or more. Friends ask me how I do it, without damaging myself.

If you look at yesterday's record, you'll see that I was on my feet most of the day, didn't walk all that quickly and only had three "long" walks. And, thank Gd, it all added up.

Below is a more "average day," and you can see that I was quite sedentary for quite a long period of time. Two long walks of about 4,000 steps each, one at a really good pace, made up for two-thirds of the day's step total. That means that I got in over an hour of good physical activity that day.

The key to my approach is to exercise in small quantities, not to strain the body at all. If you're not in good shape, from injury, age, illness whatever, it's very important not to risk injury. But it's also extremely important to maximize activity. For many, that's a very fine line.

One of my big problems is that I hate exercising alone, whether walking, floor or more aerobic exercise. Ironically, I had once been an exercise teacher, and I know what we should be doing all too well. I just need the added socializing to do it. Listening to classes, music whatever does make walking a bit better, but I can always walk longer and more quickly with partners. To help, I opened a small whatsapp group. Our aim is to walk twice a day. Almost always I'm the nudge writing:

"Anybody able to walk tonight/tomorrow morning? Please, pretty please..."

I don't always find someone, but not only does it help me, my friends enjoy it, too. Instead of chatting over coffee and cake, or not seeing each other at all, we really enjoy our friendly walks. There are people who use the walking time to talk on the phone, but to get full benefit, swing your arms and get a "headset" if you're going to have a "long distance partner." One of my walking buddies uses walking sticks to be steadier and give more upper body workout.

What do you do to make fitness more fun and doable?

*You also must get your step length accurate. A good way of doing it is to actually count ten or twenty steps in your head while walking and then check if the pedometer agrees. If the pedometer says you've taken more steps, then increase length; decrease if it doesn't credit you with enough steps.