I noticed that I have not been a good steward of my “Move It!” subject, so I’m back for an update.
Without fail, my pre-dawn walks continue, although I’m not attempting to run or jog now, just plodding along for my 2 daily miles. The average time it takes for me to walk the mile, stopping for my Dear Dog to pee his signature along the way = 20 minutes. Not too bad, but not so good. Still, I don’t miss a morning.
In addition to my walks, I’m making certain that I do yoga stretches every single day. The lower back, as I age, has to be strengthened and stretched. Flexibility is one of the keys to mobility.
Just added to my regime is gentle rebounding on a mini-trampoline. Why?
The body has a built-in need for activation. The lymph system, for example, bathes every cell, carrying nutrients to the cell and waste products away. Yet the lymph is totally dependent on physical exercise to move.
Without adequate movement, the cells are left stewing in their own waste products and starving for nutrients, a situation that contributes to arthritis, cancer and other degenerative diseases. Vigorous exercise such as rebounding [jumping on a therapeutic mini-trampoline] is reported to increase lymph flow by 15 to 30 times. Also, bones become stronger with exercise.
Vertical motion workouts such as rebounding are much different and much more beneficial and efficient than horizontal motion workouts, such as jogging or running.
The lymph fluid moves through channels called “vessels” that are filled with one-way valves, so it always moves in the same direction. The main lymph vessels run up the legs, up the arms and up the torso. This is why the vertical up-and-down movement of rebounding is so effective to pump the lymph.
I was surprised at how quickly my heart rate increased when I started this gentle bouncing. Since I just added the new exercise, it will be a while before I have more to report on its efficacy.