As you read this, you’re sitting in front of your computer. I assume you spend lots of time in that position. What are you doing for exercise? Remember: It’s unnatural, unhealthy, and unwise to be sedentary. That it’s easy to be a couch potato doesn’t make it right, reasonable, rational, respectable, or responsible. If you don’t take charge of your health, who will? Some people think lifting weights or stretching is enough. It’s not. You need to work your heart and lungs. Your heart is a muscle. It needs to be exercised on a daily basis. Your lungs process oxygen. They need to be expanded and contracted vigorously for a sustained period of time. Often. Exercise means aerobic work. It means huffing and puffing, sweating, and straining—to the point where you’re miserable. It may sound stressful, but actually it’s the best way to relieve stress. As I always say, I hate running, but I love having run.
I know I’m browbeating you, but in my experience, people need to be browbeaten. Even I, a most disciplined person, need motivation. Over the years, I have figured out ways to stay motivated to exercise. The best way is to recruit friends. If you know that your friend is waiting for you to run, ride, play basketball, play tennis, hike, or swim, you’ll be there, since you don’t want to let your friend down. Friends encourage, challenge, and inspire one another. You might also use exercise as a reward. I’ve always been athletic, despite having asthma as a child, but I wasn’t an athlete until 20 years ago, when I became self-conscious about my health. I was busy with my graduate studies, my teaching, and my law practice. These activities kept me sitting at my desk and computer for long stretches of time every day. Going out to ride or hike became a reward for hard work. I found that the intellectual and athletic lives complemented one another and made me feel whole. One developed my mind; the other developed my body and spirit. I’ve lived an athletic life for 20 years. I will never let up. Peter Benchley said that if a shark stops moving, it dies. Same with me.
Need some inspiration? Start a regimen and keep a log (either narrative, statistical, or both). Start slowly, paying attention to your body. Your body talks to you. You must learn how to listen to and understand it. Don’t try to do too much too fast. When I took up marathon running in 1996, for example, I wore a heart-rate monitor to keep my heart rate under 150. My goal wasn’t speed; it was endurance. First I ran three miles. Then I ran 4.3. (I started laying out courses with my bike.) Then I ran five. Then I ran 6.6. From there I kept extending the distance. Before long, I could run ten miles without stopping—and felt good afterward. By early December, I had done several training runs of over 20 miles and was ready for the marathon. It had taken three long months to prepare my body (and mind) for the rigors of a marathon, but I did it. Afterward, I was so pleased that I didn’t want to revert to my old self, so I kept on running. I’ve now run 11 marathons. I won a medal in the 1998 Dallas White Rock Marathon. My mantelpiece is covered with trophies. My closet door is thick with medals. Is it because I’m a natural runner? Not at all! I’m a dork! It’s because I’m disciplined and hard-working.
My resting heart rate this morning was 44. The lowest I’ve ever seen it, in the 20 years I’ve been recording my rate, is 42. The average adult’s resting heart rate is 72. What does it mean? It means that my heart (muscle) is well-developed, and that it doesn’t have to work very hard to do its job, which is getting oxygenated blood to my cells. Start recording your resting heart rate. It’s the best measure of your cardiovascular fitness. You’ll be amazed at how it falls as you continue with your exercise regimen. Always take your heart rate the same way. I take mine every other Wednesday. I get coffee perking, but don’t drink any until I’ve recorded my heart rate. I sit quietly at my desk for about ten minutes, reading the newspaper. Then I put my digital watch in front of me on the desk. I put my left thumb on my right wrist until I get a strong pulse. As soon as my pulse is synchronized with a second on my digital watch, I remember the second, close my eyes, and count. Don’t count the same second twice! If you take your heart rate the same way every time, it will show your progress— and believe me, there will be progress.
As for what kinds of exercises to do, that’s up to you. There’s no reason you can’t do several. Think of it as cross-training. I’m primarily a bicyclist. Every Saturday, from March to November, I do a bike rally. These aren’t races, but they’re intense and difficult (sometimes grueling). I view them as challenges. During the week, I run at least twice. The distance depends on the weather. Right now, in the heat of summer, I run only two to 4.3 miles at a time. Things pick up on Labor Day, which I view as the start of marathon training. (White Rock is always in early to mid-December.) I’ve also been playing slow-pitch softball. While this isn’t an aerobic activity, it makes me use otherwise unused muscles, burn off calories, and perspire. Sweating may be disgusting, but it helps clean out the body. I’m always sore on the day after a softball game, which indicates that it benefited me. In addition to these vigorous activities, I take two long walks with Sophie and Shelbie every day, one early and one late. I must have walked 10,000 miles with the girls in the past decade. (Before Shelbie, there was Ginger.) So even on days when I don’t run, ride, or play softball, I get out. Get out! You owe it to yourself. You also owe it to any children and grandchildren you may have.