Simple Health: Eat & Walk

A body in motion, remains in motion.

These seven simple words lay the foundation to my beliefs about physical health. I like simple. I like uncomplicated.

So, I walk – a lot.

Each day sees me getting between 10,000 – 20,000 steps in, depending on the weather and the time available. I walk from our home in North San Diego, weaving my way along most of the city’s original business district streets.

Some days, as an added bonus, we go walking as a family. Then I’ll also go for a more brisk walk later in the day. Most times the family walk is also near our home in the downtown area. But, other times we will also walk at the our farm, the beach, or at one of the local parks.

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When I find myself sitting at my computer too long, I get up and walk the length of our home – 50 steps per circuit – repeatedly. Many times I’ll walk back and forth for 20 minutes or more. Then follow this up with some simple stretches.

I grew up in central Pennsylvania, home to a large community of Amish people. I recall that Men’s Health magazine did a study of the Amish years ago, to get a better understanding of why their incidents of heart disease and cancer where significantly lower than the rest of Americans. The simple answer was in their simplicity of life. They work hard, using their muscles to do manual labor every single day. They also eat nutritious food that they prepare from scratch – most of which they grow themselves.

When we go to our hobby farm at Via P, I tend to do things, that to an observer (even an Amish person!) would seem like the hard way. Often times I eschew the wheelbarrow for a 5 gallon pot in each hand, to mulch our fruit trees. Oh yeah – I also think that carrying heavy things is good for us!

For the most part, this is the extent of my exercise. However, I do love to play tennis, and can happily play for hours on end. In fact, I rarely want to quit once I get started. Unfortunately, tennis is not as consistent in my life as walking. For years I played at least once per week. Plantar fasciitis injuries to both feet set me back for a while. As did a pinched nerve in my neck. This was followed by my tennis partner having a heart attack and a quadruple bypass. Then COVID-19 struck, which we are still in the middle of as I write this.

I believe that the human body is designed to move instead of sit still. Modern life, however, demands that we sit more, whether that be in a car, in front of a computer or TV, or at a desk at work.

Because the majority of our sitting time is spent indoors, instead of outdoors in the sunshine, many of us are low in vitamin D, which boosts our mood and our immune system, aids in absorption of calcium and phosphorus to build healthy bones, boosts weight loss and fights numerous diseases.

So, I choose to move out in the sun, believing that it makes me infinitely more healthy than I would otherwise be. Health is at the forefront of my mind, because of Jake. My son is 2 years and 8 months old today. I turn 57 in a few weeks. My intent is to be alive – and healthy – on his 50th birthday.

There is no man on earth luckier than me, because of having my wife Jean by my side each day. When I say each day, I mean it literally. We both work from home, and we’re homebodies. So, we really are together all the time – just the way I like it. I am 15 years older than she. We will have been married 18 years this year, and I intend to enjoy 50 more years with her.

I cannot bare the thought of leaving Jean and Jake behind. So, I just refuse to do it!

The men in my immediate family did not have healthy habits. My father and brother both smoked, got way too little exercise and barely thought about the wholesomeness of the food that they ingested. Both of them succumbed to cancer in their early 50’s.

Another benefit of walking is the space that it creates for our brains to exercise. As I walk, so does my mind. It goes bouncing all over the world until I am able corral it. Only then I can begin a walking meditation. There are several different versions used, depending on the day and the mood.

One, I think of as my “becoming healthier” mantra. This verse streams through my mind as I move forward: “I am becoming healthier and happier with each step that I take.” As these words are silently spoken, I focus on the feeling of happy, healing goodness that surges through my body. The more you focus on that feeling, the stronger it gets. I never enjoyed running. But I imagine the “runner’s high” feeling like this. I’m quite convinced that this manta is not just making me feel better – it IS making me healthier, physically.

Another meditation that frequents my mind is envisioning the milestones in Jake’s life that I’ll get to share in, because of being healthy. His first day of school. The first report card. Seeing him immersed in activities that he loves. Seeing him succeeding in whatever he chooses. Watching him laugh. Seeing him become a good man. Witnessing the start of his own family. Watching him change the world. Most importantly, seeing him happy throughout life.

Should you see me walking down the street with a goofy smile spread across my face. This is likely the meditation du jour.

On other walks the focus is gratitude. Most of us are grateful for the positive thing in our lives. Perhaps we should also be grateful for the things that seemingly were not so positive. After all, those occurrences also have brought us to where we are today, and might just deserve some thanks too.

Another mind/body benefit of walking is that it is a catalyst for creativity and and peaceful thought. Personally, I do my very best thinking while walking.

As previously stated – I like simple. Our eating habits are simple too. We do not keep junk food in the house. We don’t buy it. We don’t eat it. Most all processed foods are also kept out of our home. We prefer to cook whole foods that are loaded with nutrition.

15 years ago, Jean and I made the conscious decision to to be healthier and offset high healthcare costs by consuming the best food we could get. Organic became our preference, and remains so today. Not long after that we began growing some of our own organic fruits and vegetables. . . . Knock on wood – neither of us has had any health related issues in the twenty years that we have been together.

We hope to be good role models for Jake, in creating healthy, life-long habits. Our goal is to instill an appreciation of good food – whether he grows it himself, or buys it from the store – and to feel the same about getting outdoors and exercising his body and mind. Perhaps, learning from watching us will create a baseline that he will automatically live by, and fall back upon should he, as well all do, go off track at times.

Personally, I only eat during a 10 hour window, and fast during the other 14. Typically breakfast is taken around 8:00am and the last food of the day is eaten around 6:00pm.

This was inspired by a lecture that we attended where Dr. Satchin Panda detailed his research into the circadian rhythms that our bodies want to inherently follow. In a nutshell, his research proves that we should eat in the daytime and fast when it is dark. This gives our digestive system a break, allowing that energy to instead be used for restorative healing while we get a good night’s sleep. The research showed that following this natural way of eating, can help to prevent and in many cases, reverse most diseases that afflict us.

Eating in this manner is hugely beneficial in helping to curb unhealthy snacking. When do most of us want to eat junk food? Just before bed – the absolute worst time to fill our guts with high sugar, fat and carbs.

Yeah, I know. None of this is sexy enough to write a best selling health book about. There’s no fancy equipment needed. But, for me, it works wonders. Just lace up a comfortable pair of sneakers and hit the bricks. Eat good food, not junk, and do it during daylight hours in as tightly packed time-frame as is comfortable for you.

My guess is that it will work equally well for you too. You’ll be healthier, both physically and mentally, happier and possibly even more creative. That’s the best win-win ever. Enjoy!