There are certain summers that stick with you—not because everything went smoothly, but because life had a way of handing you exactly the lessons you needed. My internship in the state of Washington, the summer of 1980, was one of those. Back then, I was a junior at Iowa State, trying to line up all the things I thought would guarantee a good job after graduation: solid grades, some campus involvement, and most importantly, that golden ticket on any engineering résumé—an internship in your field. So I spent the spring sending out application after application, collecting a thick stack of rejection letters in return. It became routine enough that some days I’d find myself laughing at how efficiently companies could say “No thanks.” My dorm room wall was full of “flush letters” and I treated it like it was a badge of honor.
Step 4 to Better Health_Engage in Regular Physical Activity
Step 4 to Better Health_Engage in Regular Physical Activity
Regular physical activity is a cornerstone of a healthy lifestyle, and it’s the fourth step in our series on the nine steps to better health. Engaging in exercise doesn’t just improve physical fitness; it also has profound benefits for mental health, energy levels, and overall well-being. In this blog post, we’ll explore how you can engage in regular physical activity by choosing exercises you enjoy, incorporating strength training, prioritizing cardiovascular exercise, and embracing flexibility and balance workouts.
The most sustainable exercise routine is one that you look forward to. Choosing activities you enjoy can make the difference between sticking with a workout plan and abandoning it. Think about the types of physical activities that bring you joy and make them a regular part of your routine. Here are some ideas to consider:
Walking: Walking is a low-impact activity that’s easy to integrate into your daily life. You can walk with friends, family, or your dog, or take scenic routes to keep things interesting.
Swimming: Swimming provides a full-body workout without the strain on joints, making it ideal for people with arthritis or other joint issues.
Cycling: Whether on a stationary bike or outdoors, cycling is a great way to improve cardiovascular fitness while enjoying the scenery.
Gardening: This can be a surprisingly effective workout, involving squatting, lifting, and bending, all while being outdoors and enjoying nature.
By choosing activities you genuinely enjoy, you’re more likely to stay motivated and make physical activity a regular part of your routine.
Strength training, also known as resistance training, is essential for building muscle mass, improving bone density, and boosting metabolism. It can be as simple as lifting weights or using your body weight for resistance. Here’s why strength training is so important:
Muscle Growth: Building muscle helps you maintain strength as you age and can improve body composition.
Bone Health: Resistance exercises can increase bone density, reducing the risk of osteoporosis and fractures.
Metabolic Boost: Muscle tissue burns more calories at rest, aiding in weight management.
To get started, consider these strength training exercises:
Bodyweight Exercises: Push-ups, squats, lunges, and planks are effective and don’t require equipment.
Weightlifting: Free weights, dumbbells, and barbells offer versatile options for resistance training.
Resistance Bands: These are portable and can be used for a variety of exercises.
Aim to incorporate strength training exercises at least two to three times per week to build and maintain muscle mass.
Cardiovascular exercise, also known as aerobic exercise, is crucial for heart health, stamina, and weight management. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week. This can be achieved through various activities:
Brisk Walking: A simple way to get your heart rate up without needing special equipment.
Cycling: Both stationary and outdoor cycling are effective forms of cardio.
Swimming: This provides an excellent cardiovascular workout while being easy on the joints.
Group Fitness Classes: Dance, aerobics, or spinning classes can be fun ways to get your cardio in.
To meet the recommended 150 minutes, you can break it down into 30-minute sessions, five times a week. Alternatively, you could aim for 75 minutes of vigorous-intensity exercise, such as running or high-intensity interval training (HIIT), if you prefer shorter, more intense workouts.
Flexibility and balance exercises are often overlooked but are essential for maintaining mobility and reducing the risk of falls, especially as you age. These exercises can help you maintain a full range of motion and improve posture. Consider incorporating the following into your routine:
Yoga: Yoga combines flexibility and balance training with mindfulness and stress reduction. It’s suitable for people of all fitness levels.
Tai Chi: This gentle martial art focuses on slow, deliberate movements, enhancing balance and flexibility.
Stretching Routines: Simple stretches for major muscle groups can improve flexibility and prevent stiffness.
Try to include flexibility and balance exercises at least two to three times a week. Yoga or tai chi classes can be a great way to start, but you can also find online resources and apps that guide you through stretching routines.
Engaging in regular physical activity is a vital step on the journey to better health. By choosing activities you enjoy, incorporating strength training, prioritizing cardiovascular exercise, and embracing flexibility and balance workouts, you can create a comprehensive fitness routine that supports your overall well-being. Remember, consistency is key, so find activities that fit your lifestyle and make exercise a regular part of your life. With time, you’ll reap the benefits of improved fitness, energy, and health.
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The Internship That Changed Everything
Long Lake Summers
There are seasons in life you don’t see coming—chapters that don’t announce themselves with fanfare, yet settle so deeply into your memory that years later you can still smell the lake water, feel the pull of the tow rope, and hear the hum of a boat engine echoing across a still summer evening. For me, one of those chapters began the moment I graduated from Iowa State in May of 1981 and took my first real job at 3M. I was barely 22, carrying that mix of confidence and cluelessness that only a new graduate can pull off, and ready to step into the adult world.
Hero of the Beach
When I think back to my childhood— maybe around nine years old—there’s a very specific smell, a very specific feeling, that comes rushing back: the scent of ink and old paper from a stack of Marvel comic books. It’s funny how memory works. I can’t remember what I ate last Tuesday, but I can still picture—clear as day—the cover of The Amazing Spider-Man #56 with the Daily Bugle headlines screaming "Spidey joins Doc Ock" sitting on the floor of my bedroom, or the way the corner store rack looked when I spun it, hoping for a new issue of anything with the red-and-blue web-slinger on the front.