Monthly Archives: March 2019

GVWC Weekly Newsletter | March 26, 2019

Greetings!

It’s official! Welcome to Spring. I can feel it getting warmer (most) days. Another signal that Spring is upon us was all the dedicated volunteers we saw starting to plant flowers in Frank Fetch Park this past Saturday. The GVWC is happy to welcome new members, Dennis and Sarah Durbin, to our group!

Here’s what you will find in the newsletter this week:

  • What an Accomplishment
  • Compound Exercises
  • What to Do When the World Passes You By
  • Beating Pain Without an Rx
  • BEMER Demonstration April 13
  • GVWC Members and Partners – Footprints and Footnotes

What an Accomplishment

Here is a moving story (literally) of a blind runner who ran the New York City Half Marathon last week with guide dogs only – no human help. It is the first time a blind runner has completed the race without the guidance of a sighted runner. Thanks, Darla, for the contribution.

Compound Exercises

When it comes to interest, they say that compound interest is your friend. If any of you have contributed to your 401K for several years, you know the compounding effect of interest significantly increases your financial potential. The same concept applies when it comes to exercise. Compound exercises significantly build up your physical potential. Here is an article from the mbgmovement blog discussing how compound exercises engages multiple joins and muscle groups at one time.

What to Do When the World Passes You By

Generally, I feel really great about being 61 years old. I have so much to be thankful for – especially my health. One of the unpleasant aspects of getting older, though, is the unsettling reality of things passing me by. Inside my head, I feel like the stereotypical Old Man shaking his angry fist at those crazy kids, “Get off my lawn!” For instance, did you hear the news that Martha Stewart signs on with CBD innovator. Wait, what? What is this CBD you speak of? (Check out the FDA and Marijuana: Questions and Answers.) And, why would Martha Stewart, the prudish of prudy-prudes, be involved? According to CBS News, “Her trusted name, which is attached to a variety of consumer goods, could bring CBD further into the mainstream.” This whole legalized marijuana thing, whether medical or recreational, makes my head hurt. On a related note, Columbus’ Green Growth Brands, whose leadership team is populated with executives from many of Columbus’ retail giants, like L Brands and Abercrombie, is partnering with DSW (also from Columbus) and is projecting to have marijuana products in 400 locations by year end. So, there’s that. Does anyone know of anything I can take for a raging headache? I just need something to take the edge off. Maybe mellow out this old man.

Beating Pain Without an Rx

An article from AARP, Beating Pain Without an RX, presents suggestions for effective ways to tame pain without drugs. “Some 50 million — or 1 in 5 — adult Americans live with the misery and frustration of chronic pain, defined as pain that persists beyond the expected time of healing from an injury or beyond a certain duration of time, usually three to six months.” And the issue can be compounded in people over 50. Also, if you were thinking this was going to be a solution to my aching head from the blurb above, need I remind you that, in Ohio, a prescription is needed for medical marijuana.

BEMER Demonstration – April 13

The GVWC will meet at Focused Fitness on April 13, 8am, located at 272 Hanover Street in the Arena District. Focused Fitness owner, Emily Smith, will take us through a demonstration of the BEMER process. Afterwards, we will do a 3-mile route around the Arena District and North Bank Park area.

GVWC Members and Partners – Footprints and Footnotes

  • It is good to see Vern Payne recuperating with his fellow walkers last week. Vern, we hope you are recovering nicely and we are eager to see you soon back on the trails.  Here is Vern pictured with Nancy, Priscilla, Jim, and Mo.

vern and group

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-26-19

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 19, 2019

Greetings!

Our walk on Saturday morning was deceptively warm. You would think 30 degrees, 23 degrees with the wind, would be bone chilling. But the sun makes a big difference … in both temperature and attitude. Of course, walking with good friends helps in those ways, too.

Here’s what you will find in the newsletter this week:

  • Want to Keep Your Joints Healthy? Keep Moving
  • New! Franklinton Route
  • “All right, Mr. DeMille, I’m ready for my close-up.”
  • Good Sleep Hygiene
  • The Future of In-Home Workouts

GVWC members Nancy and Jeff have seen some stunning scenery while traveling through Italy, like the view below. Nancy described the photo this way “We walked on Sentiero degli Limone – the Lemon Trail between Minori and Maori on the Amalfi Coast. It is a series of steps and paths through lemon groves. Wow!”

View from Nancy and Jeff

Kristen shared this photo of her and Neil during their recent trip to Berlin, Germany to visit family. Though they look a little soggy, they don’t seem to be bothered by a little rain, which is a characteristic of “real” walkers. Speaking of … what is the obvious article of clothing real walkers wear when in Germany? GVWC technical t-shirts, of course. Thanks, Kristen and Neil, for the shout-out. And enjoy your travels!

Kristen and Neil and Germany

Want to Keep Your Joints Healthy? Then Keep Moving!

Counterintuitive, isn’t it? If your joints hurt, it seems like you should stop moving. On the contrary, one of the best ways to keep your joints healthy and reduce pain is to keep moving. This article from the VeryWellhealth blog offers tips on maintaining joint health, including stretching, flexibility movement, strength exercises, and walking. I have osteoarthritis in my joints—particularly in my hips and shoulders—and walking has been one of the best ways for me to overcome some of the painful symptoms.

New! Franklinton Route

A perk of being part of the GVWC is experiencing walks through downtown parks and neighborhoods, places many of us don’t ordinarily get to see. We’re lucky, too, that there are so many interesting sites to keep us entertained as we walk. We’re excited to announce a new route through Franklinton, the neighborhood on the west side of the river that is among the latest near-downtown locales to experience redevelopment. Franklinton has long been a draw to artist studios and micro-breweries. Several residential housing complexes, including River & Rich and Gravity, have recently come on line. And contributing to the revival is the new park in front of COSI and the opening of the new National Veterans Memorial and Museum. This activity is expected to continue as the City works with developers to create a unique urban experience for this long-underserved community. Check out the Franklinton route at our website (by scrolling to the bottom of the page). There you can review a narrative of the route, view photos of some of the sites we’ll see, and download a link to your phone from MapMyWalk. We’ll add the Franklinton route to rotation in the next few weeks.

“All right, Mr. DeMille, I’m ready for my close-up.”

Imagine my surprise on Sunday morning when, paging through Columbus Monthly’s “City Guide,” which came as an insert to our Sunday Dispatch, I saw a photo of the GVWC. Our group was looking fit and strong as we headed out from the Schiller statue on one of our regular Saturday morning walks. As the magazine suggests, the GVWC is a terrific mechanism to “get out & explore.” In addition to promoting a healthy lifestyle and extolling walking as an excellent form of fitness, we exist to bring people together in the central city—to create community. We showcase urban parks and neighborhoods; we frequent downtown businesses (especially our partners like Winans, the Columbus Running Club and Valter’s); and we organize opportunities to support and meaningfully engage with our southside neighbors, many of whom are less fortunate than we. We are often asked whether German Village residency is a requirement. Heck no! People from all over the city come walk with us. Indeed, most of our members (including yours truly) live somewhere other than the Village. A compliment we often get, which is a testament to each of you, is how friendly and welcoming our group is. We are proud to be part of the Columbus community and we are flattered to be recognized as one of the things that makes our city a great place to live. Be sure to spread the word … and bring friends!

article from Columbus Dispatch insert magazine

Good Sleep Hygiene

I feel like a broken record about sleep. Maybe it’s because sleep is so important to a healthy lifestyle … and probably because a sound night’s sleep eludes me more than I’d like. In the March 2019 edition of the AARP Bulletin, among the “11 Surprising Reasons Why You Can’t Sleep,” is a paragraph about Blue-Light Insomnia. The Harvard Health Letter offers this excellent explanation of blue light and its effects. Though blue light occurs naturally and benefits us during the day, it suppresses melatonin, a sleep-inducing hormone, which can lead to what’s known as blue-light insomnia. The best way to avoid blue-light insomnia is to turn off electronics, especially devices like phones and tablets, an hour or so before bed. In addition, I recently changed the settings on my phone to turn on the blue light filter. This alters the colors of my phone’s display to the warmer end of the spectrum, which means I’m exposed to less blue light. There are also blue-light-blocking eyeglasses (available from a variety of online retailers) if you like to watch TV near bedtime. (They also help with eyestrain if you spend a lot of time staring at a computer screen for work.) To learn more, check out this article from someone who enthusiastically endorses these glasses.

The Future of In-Home Workouts

As you know, I’m sure, I am an unabashed enthusiast for outdoor workouts. Whenever possible, I like to be in the natural environment: breathing fresh air, being in the world. I love it when the outdoors can be my gym. Unfortunately, the natural environment does not always cooperate, and that’s when I revert to an indoor workout. While I prefer to exercise on my own, I know others among us prefer the camaraderie of being a part of a fitness class. Thanks to technology and innovation, we can now combine both the convenience of home workouts and the motivation of an instructor. You’ve likely heard of Peloton, which offers $4,000 treadmill or $2,245 bike plus a $20 per month subscription. There’s a new one for sale, Mirror, which goes for a mere $1,495 with a $39 monthly subscription. Check out this review in Gizmodo, Mirror’s On-Demand Home Workouts Are Fun, But I’m Sweating the Small Stuff.

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-19-19

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 12, 2019

Greetings

Although it was gray and gloomy, we beat the rain on Saturday. You may notice many GVWC walkers starting early on Saturday mornings to get in additional miles before 8am in preparation for their spring half marathons. Way to get it done, everyone!

Here’s what you will find in the newsletter this week:

  • Thanks…
  • Legumes and Other Anti-Inflammatory Foods
  • Does is Really Matter How Much Sleep You Get?
  • Tea’s Mood-Altering Magic
  • Technology Innovation That Benefits An Old Guy Like Me

Nancy Recchie and Jeff Darbee are in Italy for a few weeks and they sent a couple pictures from their trip. On one of their first days there, they walked 9.2 miles – the longest distance in a year. Way to be Nancy and Jeff, and thanks for the pictures!  Left to right: the Pantheon in Rome, and then in Ravello, view from the gardens at Villa Cimbrone, high above the Amalfi Coast.

Pantheon Jeff and NancyAmafi Coast Nancy and Jeff

Thanks…

Thank you Mike Alcock, Board Chair of Southside STAY, and Kim Mason, PTO President of Stewart Alternative Elementary School, for walking with us Saturday morning and then, at Winans, sharing information about Southside STAY. It’s good to know about the efforts to engage parents and the community to create strong programming for students on the south side of Columbus. If you would like to get involved, particularly at Stewart Elementary a block west of Schiller Park, contact Mike at southsidestay@gmail.com.

Legumes and More

Looking for anti-inflammatory foods to add to your diet? How about legumes. The Very Wellfit blog offers a dozen Luscious Legumes to Add to Your Diet providing fiber and protein. Frankly, I had no idea there were so many types of beans. In addition to legumes, check out the 15 Anti-Inflammatory Foods You Should Be Eating. Between the 25 types of healthy foods, how many do you consume?

Tea’s Mood-Altering Magic

Are you a tea-drinker? You may be among the many across the globe who extol the virtues of tea, to aid in meditation, help soothe the nerves, or simply to unwind. Although the mental-health benefits are common knowledge among tea drinkers, scientists are only now beginning to examine how tea exerts its effects on mood and cognition. Read more about The science of tea’s mood-altering magic. And maybe have a spot of tea in the afternoon.

Does is Really Matter How Much Sleep You Get?

Bad news if you try to make up for lost sleep on the weekends: It doesn’t erase your sleep deficit and could lead to long-term health problems. Previous research has indicated that people who are sleep deprived are at greater risk for obesity and diabetes, and new science says those who rely on “recovery sleep” on the weekends — intended to mitigate the effects of poor weekday sleep habits — were no less susceptible to those health risks. Worse still, sleep deprivation takes a greater toll on women’s focus and cognitive abilities than it does on men’s. Check out more here.

Technology Innovation That Benefits An Old Guy Like Me

What does the future have in store for us? Space tourism. Self-driving cars. Packages delivered by drone. Some of this technological innovation is so fanciful, it reminds me of the Jetsons and maybe I don’t see the utility. But the idea that Bio-Printers Are Churning Out Living Fixes To Broken Spines is something I can get behind. You see, bioengineers are using 3D printers to make more durable hip and knee joints, prosthetic limbs and, recently, to produce living tissue attached to a “scaffold” of printed material. Now that’s something that has practical application for an old guy like me.

GVWC Members and Partners – Footprints and Footnotes

  • Vern Payne is recovering nicely at home. He sent his heart-felt appreciation for all the visits, well wishes and cards from the GVWC members.

 

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-12-19

Thanks for the contribution, Darla!

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 5, 2019

Greetings!

Welcome to March everyone! Though it was little more than a dusting, I choose to believe Sunday’s “snow event” qualifies as March having come in like a lion. If that old adage is true, the month will go out like a lamb. Here’s hoping! Also welcome to new GVWC members, Elaine, Susan, and Nicole. Nicole walked with us Saturday. Her goal is to train for an upcoming 5K walk.  I think she is off to flying start with her 3 mile performance on Saturday!

Here’s what you will find in the newsletter this week:

  • Wait, Wait…
  • Power Naps Can Improve Memory Retention
  • Distract Yourself with a Good Punchline
  • Top Donut Cities Announced

Wait, Wait…

In the case of Peter Sagal, host of the popular NPR radio quiz show, Wait, Wait, Don’t Tell Me, it is more like Go, Go… In this article from the Get Old blog, Peter is interviewed about his love of running later in life. I really like Peter’s “three G” philosophy: gradual, goal, and group. Start gradual, have a goal, and run – or in our case – walk with a group. It makes staying healthy much more enjoyable.

Power Naps Can Improve Memory Retention

I like the results of this study showing that taking a nap can help improve memory. Although, with all the naps I take, you’d think my recall would be stellar. (That is, on the weekends. No naps have ever been taking during working hours ala George Costanza.) The VeryWellmind blog summarizes the study showing the connection between power naps and memory recall. Ahh, napping. Just another way to help get us the healthy amount of sleep we need.

Distract Yourself with a Good Punchline

I am known to extol the virtues of walking au naturel. No, I don’t mean doing miles naked. I mean getting outside, breathing the fresh air and, sometimes even, listening to nothing but the world around you. When the circumstances are right, it’s almost spiritual. Most of the time when I’m out doing miles, I’ve got my headphones on. (I use Trekz Titanium, the bone conduction kind, so I can always hear what’s going on around me.) Sunday I listened to a terrific podcast by Radiolab, titled Punchline, about NHL “goon” John Scott. As a joke, Scott was voted into the 2016 NHL All-Star Game. If you’re looking for something good to distract you for 52 minutes, I recommend this one!

Top Donut Cities Announced

The list of Top Donut Cities was recently released. Columbus didn’t make the Top 10. I’ll leave it to you to decide whether that’s a good thing or not. We have 1.55 donut (or doughnut, if you prefer) shops per 100,000 people, which seems pretty pathetic compared to the 23.25 (!) donut shops per 100,000 in the Providence, RI area, the #1 city.

GVWC Members and Partners – Footprints and Footnotes

  • We wish a speedy and complete recovery to Vern Payne, who underwent spine surgery a week ago. We hope he is back to full strength and walking with us soon.
  • Also wishing Sandy Kight, a complete and speedy recovery on her surgery this week!

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-5-19

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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