TIP: Vary your workouts to improve fitness and stay motivated -- try speedwork.

No matter what form of regular aerobic exercise you choose: walking, running, bicycling, swimming, snowshoeing, cross country skiing, or even jumping rope--a little speedwork can boost your motivation to exercise, improve your fitness, and make your regular workouts more comfortable.

Speedwork means just what the word suggests.
It involves stepping up the pace of your workout. Speed sandwiches, brief periods of going at a faster pace, sandwiched between periods of slower work are the easiest form of speedwork. They don't require a stopwatch, a measured distance, or a heart-rate monitor.

Here's how to begin.

• Warm up at your regular workout pace for five or ten minutes, then pick up the pace for a short distance--you could use the distance between two telephone poles, or between a house and a big tree, or simply count 100 steps.

• Don't go all out. Aim for a smooth, fast pace that pushes your a little outside your comfort zone and gets you breathing harder, but that doesn't leave you gasping or forcing you to stop to catch your breath.

• After a speed burst, slow down to your normal workout pace until you recover your normal workout breathing.

• Pick up the pace once or twice again for a short distance, always recovering your breath before the next speed burst.

• Finish your workout with a five-to-10-minute cooldown.

Do your speed sandwiches only once a week.
Gradually increase the length and frequency of the speed bursts, but do your speedwork no more than once a week. After a couple of months, you may reach the point where fast pacing occupies about one-third your once-weekly speed workout.

Athletes use various kinds of speedwork to prepare their bodies for competition.
Fitness exercisers interested in preparing for a race or special event may benefits from a training plan that includes more advanced speedwork. In these cases, it's a good idea to join a group working, or consult an experienced coach. While right type of speedwork for your sport and your level of conditioning will help prevent injury as you improve your speed, the wrong speedwork can cause injury or burnout.

My job involves enabling and encouraging elementary school children to safely walk and ride bicycles to school. When I was hired in November 2006 to coordinate the Safe Routes to School program for the N.H. Department of Transportation, I decided I should set a good example and gain the health benefits by cycling to work.

The round trip from my home in Penacook to Hazen Drive in Concord is about 17 miles, and takes about an hour and 15 minutes. I ride through the winter, trying to average four days a week. Not bad for a fifty-something guy who doesn't like his ranking on the BMI (body mass index) scale and starts each morning with medications for high blood pressure and cholesterol. By turning commuting time into workout time, raising my heart rate instead of my blood pressure, I dropped 20 pounds. Last spring, my doctor removed a diagnosis of Type 2 diabetes.

Dress for success
I'll admit that I sometimes have to explain to my colleagues that I'm stubborn, not reckless. That happens when I arrive at the John O. Morton Building after a ride in drenching rain. No such thing as bad weather, I sometimes declare, just inadequate clothing.

Although middle-age spread caught up with me, I have always been physically active. Extensive downhill and cross-country skiing taught me how to dress in layers for the cold and wind. On many winter mornings, I start with long johns and a heavyweight shirt fabricated from a wicking material. Synthetic fleece traps the body heat, and a windbreaker completes the outfit. On the absolute worst days, I resort to my ski parka.

The right bike makes a big difference.
Following the advice received at S&W Sports in Concord, I bought a Trek Navigator that uses a "unisex" or "European" design. It would have been called a "girls' model" when I was growing up. Losing the crossbar makes emergency dismounts much easier. Because I ride pavement that has seen the ravages of seasonal changes and frost heaves, I like the fat tires found on mountain bikes. Studs are a big help for the occasional patches of slush and ice - I don't ride when the roads are covered with snow.

Fenders deflect water and crud back to the pavement. On the Navigator, cables are routed inside the frame tubes to protect them from the elements. One problem I have not yet solved is that the brake and shift cables can stick when moisture freezes on them.

Visibility
Because too many drivers don't follow the rules of the road or are distracted by their cell phone conversations, visibility is a high priority. No cyclist should be out after dark without a red taillight and white headlight. I add a small light to the back of my helmet. I also wear a chartreuse cycling windbreaker with retroreflective highlights.

Fortunately for my colleagues, the DOT has a shower and a place where I can store enough office clothes to maintain that all-important professional appearance.

I pedaled more than 2000 miles to finish sixth on the Granite State Wheelmen's list of bicycle commuters. Next year, I hope to break into the top five.

Submitted by John Corrigan, Safe Routes To School Coordinator, NH Department of Transportation

]]> http://healnh.org/YYFH/GetMoving/FitnessYou/2009/01/bicycle-commuting.cfm http://healnh.org/YYFH/GetMoving/FitnessYou/2009/01/bicycle-commuting.cfm active commuting bicycling outdoor activities bicycle commute winter Tue, 13 Jan 2009 23:56:39 -0500

As close as you can get to family without actually being related

One frigid day January day in 1998, I found myself speaking the eulogy at the funeral of a man I'd never met--the father of my longtime running partner and her five siblings.

They couldn't bring themselves to speak, so they asked me to interview them, write down their words, and do it for them.

"Jeanne says a training partner is as close as you can get to family without actually being related," said Jeanne's sister Donna, who called me the day before the funeral with their request. I agreed without hesitation.

After getting acquainted in the locker room of the local YMCA early in 1986, Jeanne and I had met at first light nearly every Saturday for a two-hour training run.

In the process, we'd forged a powerful bond of friendship based on one simple factor: Committed to self-care as the basis of a good and responsible life, each of us depended on the other to show up.

What matters most? Showing up
We ran at conversational pace, down main drags and back roads, along old railroad beds and hilly snowmobile trails, up vicious hills and down, sharing the griefs and the triumphs, the big moments and the minutiae of everyday life. As we ran, our kids passed from childhood into adolescence, began driving and dating, then left home to begin their adult lives.

We ran in sub-zero and 100-degree weather, through rain, wind, sleet and hail storms. We watched magnificent sunrises, and crossed paths with turtles, turkeys, deer, porcupines, foxes moose, and once, a balloon rising up through the early morning mist in a cornfield.

As close friends and trusted confidantes, we often acted as one anther's better selves: urging the other to take care of a nagging cough or rest a swollen knee, or resist an intemperate response to a difficult challenge.

Except for our Saturday runs and occasional footraces we both entered, we felt no need for further social involvement.

We did those long runs together for another three or four years, until osteoarthritis shut me down from competitive sports (and much running at all). Although we don't run as often and not nearly so far these days, I still think still think of Jeanne as "family-without-being-related.". I'd trust her with my life.

If you walk, run, showshoe, cross-county ski, bike, swim, or paddle for fitness, and you want to stay with it, find yourself an exercise partner. The qualifications for a good one? Keep it simple. Look for:

• Someone whose fitness level roughly matches your own.

• Someone who shares your fitness goals

• Someone who lives nearby and whose schedule synchs with yours.

• Someone who'll always show up.

Where do you find an exercise buddy?
Just about anywhere people in your community gather. Try your faith community, parent-teacher group, co-workers or business associates, the locker room of a gym. Post a notice on a community bulletin board. Or use this chart to find fitness buddies among your friends, family or other acquaintances.

Check out the meetup sports section or craigslist (type in your preferred activity, e.g., walking, running, biking). You might get lucky!

TIP: Make fitness part of a family outing and experience the natural resources of New Hampshire -- it is well worth the time.

Outdoors
We live in a beautiful state that offers many opportunities to get outside and explore--on foot, on skis, by bike, by canoe or kayak. Whether you're new to outdoor activities or have years of experience, our state has places to go, group events to join, and ways to learn new skills.

If it's been a long time since you left your chair, it's time to get up and out there again. If you're never actively explored the great New Hampshire outdoors, give it a try!

New Hampshire Division of Parks and Recreation Includes information on 72 state parks, campgrounds, waysides and natural areas, and historic sites.

New Hampshire State Park Facilities List offers details on permitted uses and accommodations.

New Hampshire Division of Parks and Recreation Bureau of Trails Information on motorized non-motorized trails for hiking, biking, cross country skiing, sled dog mushing, and equestrian use, as well as trails for snowmobiling and ATVs.

HikeSafe Site promotes safe hiking for all, from beginners to experienced outdoor enthusiasts. Information on planning, gear, weather, emergencies, wildlife, hiker responsibilities. sections for kids, parents and groups.

Appalachian Mountain Club New Hampshire Chapter AMC program calendar and events, lodging and huts, volunteer opportunities, and more.

Get Up New Hampshire! Looking for things to do and places to go in northern New Hampshire? Site includes information on fitness and exercise classes, outdoor activities, sports and leagues, and more.

Go Seacoast Looking for things to do and places to get active in the seacoast area?

• Nature offers listings of scenic spots, town & state parks, discovery centers, and walking and hiking.

• Sports offers a listing of places to fish, golf, walking/running events, arenas and more.

• Maritime helps you find places to launch recreational boats, beaches and more.

NH Biking Trails, maps, rules of the road and more.

Cross-country Skiing Find places to X-country ski in New Hampshire. This site also offers safety tips, resources and trail maintenance information.

Ski and Snow Hit the slopes on skis or boards, check snow conditions and more.

Whitewater Paddling Ammonoosuc to Wonalancet, everything you need to know about New Hampshire's whitewater venues.

New Hampshire Appalachian Mountain Club Paddlers All skill levels welcome. Offers trips, courses and instruction.

Golf Getting started, golf etiquette, where to golf in N.H. and more.

Tell us about your favorite outdoor recreation.

Most American workers don't have the luxury of a shower at work, much less the time for a shower during the workday. If you use getting sweaty as an excuse for not exercising, read on!

Soap and water
Stash a container of liquid soap and a couple of those super-wicking towels at work. After your bout of exercise, duck into the restroom to swab off. If you don't have a private bathroom, negotiate your sponge bath in a stall.

If you sweat a lot, invest in socks and undergarments made from "performance" fabrics (see below), or pack a change of undies and a fresh shirt.

About the dreaded "helmet-hair," the scourge of female cyclists everywhere: C'mon ladies. Find a way! Better yet, start a movement. Let's make helmet-hair the new chic.

Rethink your wardrobe
Many folks find their working wardrobes undergoing a transformation as they boost the activity in their lives.

I know I did. I moved towards simpler, less-complicated, wrinkle-free workwear, and I began seeking out clothing made from "performance" fabrics.

Not just sports clothing, but everyday office clothes, from undergarments to pants, tops, skirts and jackets. More and more companies have begun offering workwear for both men and women that "wicks" sweat away ferom the body, prevents odor from forming, and that stretches and flexes to follow body movements for improved comfort.

The fabrics keep improving, too. Check out the new fabrics containing silver fibers that prevent odors from developing, and clothing targeting women who suffer hot flashes and night sweats.

The downside? Performance clothing costs more
It can cost a lot more, especially if, like me, you lean towards hand-me-downs and thrift-store specials. Some ways to manage the cost:

• Check stores and catalogues; then ask for specific items on gift-giving occasions.

• Own fewer clothes. Wouldn't you rather have a classy, well-exercised body than a classy wardrobe?

Peg Boyles, UNH Cooperative Extension Writer/Editor http://healnh.org/YYFH/GetMoving/FitnessYou/2008/11/active-ways-to-commute.cfm http://healnh.org/YYFH/GetMoving/FitnessYou/2008/11/active-ways-to-commute.cfm active commuting bicycling running walking bicycle commute fitness time management Tue, 25 Nov 2008 23:52:59 -0500

Reprinted with permission from the National Recreation and Park Association. www.nrpa.org

Park and recreation services play a vital role in creating active and healthy communities.

However, your community leaders may not be aware of the direct contribution that parks and recreation play in shaping community health.

Here are some facts that can be used to convey the health and physical activity benefits of parks and recreation. These facts are the result rigorous scientific studies across different age groups, communities, and across a variety of park and recreation services.

Did you know that...

• 2/3 of older adults who visit parks report moderate or high levels of physical activity during their visit.
• Active users of public parks have a lower body mass index (a ratio between weight and height) than did people who use parks passively or not at all.
• People who visited for longer periods of time (one hour or more) had significantly lower systolic blood pressures than those who only stayed for short periods of time (less than one hour).
• Park users who were more physically active and who made frequent contact with friends through their leisure time were less likely to report feeling depressed.
• Users of a community-based senior wellness program had significantly higher endurance levels, even after controlling for their level of physical activity.
• Stress relief, clearing one's mind, and exercise were the most common benefits that older adults attributed to their park visits.
• People who visited parks with companions (as opposed to visiting alone) reported significantly higher levels of physical health.
• Citizens who had better access to parks, visited parks more frequently, and engaged in physically-active park behaviors also made fewer visits to their doctor (for reasons other than a regular check-up).
• People who visited parks more frequently were more likely to have a positive perception of their general health.
• 50% of older adults who participated in light to moderate aerobic park activity reported being in a better mood after visiting parks.
• Research subjects who drove through a simulated park environment recovered more quickly from stressful situations than those who drove past a simulated environment dominated by built structures.
• Older adults who engaged in a broad repertoire of park and recreation activities were more likely to report higher levels of perceived physical health.

So go get healthy and explore the public parks in your town.

]]> http://healnh.org/YYFH/GetMoving/FitnessYou/2008/11/health-benefits-of-parks.cfm http://healnh.org/YYFH/GetMoving/FitnessYou/2008/11/health-benefits-of-parks.cfm active families outdoor activities running walking communities health parks Fri, 14 Nov 2008 00:37:11 -0500 TIP: If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world.

Many New Hampshire communities and organizations offer a wide variety of programs aimed at helping Granite Staters improve health through better eating and increased physical activity. National organizations offer general wellness information on almost every aspect of general health and wellness. These resources should help you get started.

Walking Resources and Tools
Walking is often the first activity adults engage in when starting to become more active. Find the right resources for you and your family, community, or business. Don't forget to check your local or neighboring town recreation department, community center, YMCA branch, or senior center for other program offerings.

• Walk NH
  Encourages walking as part of a healthy lifestyle. Earn an "I Walked NH" patch and certificate signed by Governor Lynch and First Lady Susan Lynch.

• Foundation for Seacoast Health's Step It Up Seacoast Program
  Information on activities, including a Passport to Walking brochure containing maps of 11 beautiful seacoast walks.

• Shape Up America's 10,000 Steps Program Ten minutes here, 10 minutes there, walk 10,000 steps each day to a healthier you.

Information on New Hampshire based wellness projects

• "5-2-1-0 Healthy NH" Statewide public education campaign to promote better nutrition and physical activity to prevent childhood obesity. Downloadable display materials, handouts for parents and families, School Toolkit, and more.

• Get Healthy, Be Active NH! N.H. Department of Health and Human Services site. Resources and activities for all ages to improve health through increased physical activity and healthy eating. Factsheets, KidPower newsletters, worksite wellness, and more.

• Center for Health Enhancement, University of New Hampshire Nutrition, fitness, and health education and support for adults. Services include body composition analysis, dietary analysis, and counseling, health screenings, and a 10-week weight management program.

National resources to get active

• America on the Move National movement encourages making small changes to daily eating and activity choices. Personalized online resources and interactive tools.

• Active at Any Size A Weight-control Information Network (WIN) guide for exercising the larger body.

• Sisters Together: Move More, Eat Better National initiative to encourage African-American women to improve health through diet and physical activity.

• The National Institute on Aging  Guide to exercise for older Americans 

Strength Training for Mature Adults
Strength training will help people over 40 maintain healthy bones and muscle mass as they age. Keeping muscles strong also helps prevent people on weight-loss programs from losing muscle.

• Senior Fit is 12-week strength training class for limited resource adults ages 40 plus to improve strength, balance, and flexibility. See the UNH Cooperative Extension website for more information.