Alexandersmap

    Category: Health

    • Overcoming Currents

      “Our bodies do not take care of themselves in this environment—they need maintenance. If those of us in sedentary or repetitive jobs want to maintain our physical fitness, we have to make a conscious effort to move. We have to set time aside to walk, garden, do yoga, run, or go to the gym. We have to overcome the currents of modern life.”
      ― Robert Waldinger, The Good Life: Lessons from the World’s Longest Scientific Study of Happiness

      The easiest thing to do in a current is to just go with it. But currents don’t always take us where we want to go. A rip current will send you to your doom if you don’t swim perpendicular to it to get out of its grip. Doing what feels good in the moment, or doing what our friends are doing in their moment, can be enticing in its immediacy, but we ought to ask ourselves where it’s taking us. What’s the harm of a few french fries or a beer with friends? The answer lies in the direction of that current. Is it going where we want to go?

      I know: All work and no play makes Jack a dull boy. But the point is, we must be aware of those damned currents. Currents will pull us away from the vision we have of ourselves or that person we wish to become. Sometimes currents do their work quickly, sometimes so slowly that we aren’t even aware of the changes until we notice the pants are getting a little snug or maybe we struggle going up the stairs. Choosing a different current from the one we’ve been floating on takes some effort and mental toughness at first, but once we’ve entered flow, it all becomes so much easier.

      “We are what we repeatedly do. Excellence, then, is not an act, but a habit” — Aristotle

      We always come back to Aristotle, don’t we? On our journey to personal excellence (arete), we must be forever vigilant in knowing what the currents are around us. Just where do we want to go anyway? Build some momentum that counters the current that would pull us away from that. Like pushing the flywheel, soon we build momentum towards something better.

      If this blog feels like affirmation lately, my apologies. It’s just the writer swimming towards something far more compelling. One good habit leads to another, then another, and pretty soon we’re really getting somewhere. There will be more stories to build on this timeline, but those will require a level of participation only possible with a high level of mental and physical fitness. If we agree that we are what we repeatedly do, isn’t it fair to ask ourselves, what exactly are we currently doing?

    • So Is Life

      “As is a tale, so is life: not how long it is, but how good it is, is what matters.” ― Seneca

      The neighbors must think I’m crazy at this point. Walking all the time, sometimes with the pup, but sometimes without. Rain or shine, extreme heat or biting cold. I don’t care if they think I’m crazy. They’ve known me long enough to have formed opinions I can’t possibly sway one way or the other. What matters is the walk, what matters is doing what I said I’d do.

      I tried writing later in the day. I keep returning to the morning, so long as I’m not rushing off to catch a flight or some such thing. When something works extremely well for you, why change it? Surely we must test our theories, beliefs and assumptions, but having done so, we can safely stick with the things that move us in the direction we wish to go in. The writing habit is fully embedded in my identity now. The question now is where to take it next?

      As is a tale, so is life… What kind of creative storytelling are we doing with our lives? We forget sometimes that we are the authors of our days while we’re so busy reacting to the world and our place in it. We must remember our agency. We must remember our lives are an expression of growth and creativity born out of time well spent.

      Seneca also said that life, if well lived, is long enough. But what is well lived? That’s different for each of us, but I think it begins with growing closer to the personal excellence we aspire to. A bit of exercise, a bit of creative work, time with friends and family, and the pursuit of a larger life than the one we started today with seems the path to health, wealth and happiness. Those three pillars may or may not be in the cards for us, but they’re more likely to be a part of our lives if we apply ourselves to constant and never-ending improvement.

      When is enough enough? When do we stop working to grow and begin to simply enjoy what we’ve got? The question itself is a test of philosophy. Would we stop reading books because we finished a great novel? Would we stop writing because we reached some milestone, be it number of blog posts or publishing that book that’s been forever haunting us? The question is flawed, for it infers that we may be more content settling into satisfaction and rest. But isn’t stasis decline when viewed against the progression of life?

      How good a life we have is measured by more than how happy we are, it’s measured by how big a ripple we might leave one day. It’s measured by the love reflected back at us by people we care to move through this one precious life with. It’s measured by how long our health span is, and what we do with that healthy time. We will all be dust one day, but not just yet—so what matters greatly to us this day? We must be earnest in our pursuit of it, for there lies our evasive personal excellence. Look at how far we’ve come. Is this not good? Our tale grows more compelling by the day.

    • Grinding for the Long Term

      “Going from zero weekly exercise to just ninety minutes per week can reduce your risk of dying from all causes by 14 percent. It’s very hard to find a drug that can do that.” — Peter Attia, Outlive

      I’m sore. The kind of sore that you seek out one step or lift or twist at a time. And since I’m traveling as I write this, that means a whole lot of steps. But I’m on a climb back to a higher level of fitness—the kind that lasts a lifetime.

      We are dealt a genetic hand when we are born, and we must learn how to play that hand as best we can to mitigate the bad cards while maximizing the value of our better cards. I’m not much of a card player but I know enough to play for the long term when the cards present themselves a certain way. In poker (and in life) this is called grinding.

      There’s always an excuse for stepping off the fitness path. Yesterday’s excuse could have been deep dish pizza and a birthday toast for my daughter. Neither of those things would have changed a great day by having them. I celebrated with a salad and iced water. There’s a time for carbs and booze, and a time to stay on track. Great days happen when we focus on the joyful essential, not the superfluous extras.

      Similarly, working out every single day can suck a lot of time away from other things we could be doing. What are those things? Are they so important that we can’t carve out an hour or two out of the day to exercise? Usually not. We made a walking tour of Chicago part of our itinerary, seeing things we might not have seen otherwise while increasing our step count.

      They say that life hardens us. But life can also soften us too. We grow comfortable and complacent, and less inclined to do the work needed to be healthy, vibrant and fit. There’s a tax that comes due when we defer our fitness. Pay me now or pay me later…. Choosing to grind each day offers dividends in more energy now and a longer health span down the road. Making that road more vibrant for longer is a great investment in our time now.

    • Work to Be Done

      “Allow yourself the opportunity to get uncomfortable.” — Alex Toussaint

      When we move into uncomfortable situations, we are making a choice to move away from our old identity into something decidedly new. That in and of itself is daunting. Throw in some well-meaning friends trying to gently pull you back to who you once were and it moves up to challenging. But stay the course and something switches within. It all becomes easier. Our identity has changed from someone who prefers the comfortably familiar to someone who stretches their limitations.

      Living in a constant state of getting uncomfortable requires a productive mindset. There is work to be done, we tell ourselves, because we aren’t done yet. One area of life blends with another, and another, and soon we’re finding we aren’t dwelling on excuses anymore, we’re just doing what needs to be done to make progress towards the higher standard we’ve set for ourselves. This applies to work, our health and fitness, our relationships with others, to what we read or the information we otherwise consume, and sure—to what we write. We haven’t reached personal excellence yet, but we’ve lived to fight another day. So fight for it.

      If progress is the goal, whatever the pursuit, then comfort is the enemy. We simply cannot progress when we’re holding tight to what was already comfortable for us. To climb away from that scenic vista into the unknown may make us question our sanity at times. What is sanity but behaving in a normal and rational way? Who decides what is normal or rational? The people who want things to stay just the way things have always been. What a sad, boring existence that would be. Identity is a foundation, not our final destination. Keep moving—there’s work to be done.

    • Advancing

      “Progress lies not in enhancing what is, but in advancing towards what will be.” — Khalil Gibran

      Earlier this month I began a challenge to myself. I do this every summer in some form or another, but this one felt different. More urgency to get fit again, but also a more compelling reason to stay at it. And I’ve seen progress, even as I’ve been impatient for even more. The scale indicates I’m on the right track. The three books I’m rotating through will all be completed if I stay with them. The weight circuits indicate improved strength and aerobic fitness. All signs point to improvement, and yet I want more. We humans are never satisfied, are we?

      There’s a subtle difference between enhancing and advancing. In the former we are merely tweaking our comfort level to make a slight change. It’s like turning up the volume on the television—we’re making a change, but we’re still just sitting on the couch watching television. Advancing is a different story. It’s turning off that television and walking out of an old identity towards a new one.

      Slow progress is still progress. When we get wrapped up in how big the increments are, we lose sight of the destination we’re heading towards and begin to doubt the process for getting there. The journey is always the point anyway. The arrival at a goal is certainly something to celebrate, but it also closes a chapter of becoming. We became who we set out to be. We may savor it, but them move on to the next, for life is motion.

      How do we measure motion? By progress. Where did we begin and where are we now? Where are we now and where are we going to? Who we are now is simply an image in a reel of images on the motion picture of our life. We forget sometimes that we are not a still life, but a life in motion. One moment leads to the next and the next thereafter. We may choose to make those images dance and build a life of consequence. Focus on the advance, the increments will sort themselves out.

    • The Time for Vigorous Pruning

      “I now consider exercise to be the most potent longevity ‘drug’ in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention.” ― Peter Attia, Outlive: The Science and Art of Longevity

      It’s that time of the season where the first wave of roses have faded and the garden requires serious dead-heading. So yesterday, despite heat, humidity and the company we were keeping at the time, I excused myself to dead-head the roses at my in-laws. The fragrance was lovely, the thorns unforgiving, and the shear abundance time-consuming, but I pressed on anyway.

      Their health doesn’t allow them to even go out to smell the roses, let alone prune them. It’s a stage of life I hope to kick down the curb as long as possible myself. Which is why I’ve chosen to change my own comfortable routine to something decidedly more challenging.

      Like those roses, we all have our peak season and then we fade. But roses will continue to bloom as long as you maintain them. A vigorous pruning results in more abundant blooms, ignore them and they put all their energy into rose hips and the show is largely over.

      We too, benefit from a vigorous pruning in the form of habit change. Eating and drinking less, and exercising and sleeping more will each change the game for us. The game is health span, or extending the time when we can be enjoying our days instead of suffering through them in a precipitous decline. Who wants their golden years tainted by nagging pain and atrophy? The time to do that is now, friend. Forget about how busy we are in our lives. We must get pruning now.

      Life has a way of rolling a roque wave over us when we wanted nothing more than a casual sail through some stage of life or other. That’s why we must develop buoyancy—our inner strength and resilience that will hold us above when life tries to drag us under. We are building the foundation today to weather the storms of tomorrow.

      This must be the season of moving more and consuming less. It’s a fascinating process of self-pruning with an eye towards a better health span in the long term, with more vibrancy and vigor in the present. We must prune away that which is no longer sustaining us, that we may thrive again and again, whatever our current season. And don’t forget to smell the roses we’ve worked so hard to maintain. That longer health span must be fully enjoyed.

    • Tomato Days

      These are the early days of summer, even if it feels like it hasn’t started in the northeast United States, where I live. And June is the beginning of tomato days. I grow them as much for the smell of the vines as for the fruit I may or may not harvest, depending on the tomato-loving wildlife and the fickle weather. What I grow we’ll eat, and what I can’t grow I’ll pick up at the local farm stand. Tomato days are the very best days of summer.

      Lately I’ve introduced more tomatoes into my daily routine no matter the season. My PSA score was higher than it should be, not dangerous levels but still make some changes in your life levels. It seems that the abundant levels of lycopene in tomatoes is an excellent way to help protect cells in the body from damage caused by free radicals. Lycopene is an antioxidant ally in a world full of bad stuff trying to mess with our happy lives. So eating tomatoes every day is an easy and logical way to increase our health span.

      And health span is everything! If we hope to have a long and active life, versus a life tempered by assisted living and lowered expectations about what is possible in a day, we must build and maintain a healthy and fit body that can help kick atrophy and disease down the curb. Exercise and good nutrition are building blocks for a better future, while helping us feel more energized and focused today. So have a tomato. Just save some for me.

    • Doing Something Different

      “You can’t put limits on what you’ll do. You have to be open to new ideas and new ways of doing things if you want breakthroughs in your life. As you travel the path of mastery you’ll find yourself continually challenged to do new things. The Purposeful person follows the simple rule that ‘a different result requires doing something different.’ Make this your mantra and breakthroughs become possible.
      Too many people reach a level where their performance is ‘good enough’ and then stop working on getting better. People on the path to mastery avoid this by continually upping their goal, challenging themselves to break through their current ceiling, and staying the forever apprentice” — Gary Keller, The One Thing

      This will surprise a few people in my life, but I’ve paused my alcohol consumption for a couple of months as part of a change in my daily regimen. Admittedly, summer is an odd time to put a pause on drinking, when the spirits flow as free as the warm vibes, but then again, what better time than now for anything we want to try? So I’ve paused drinking for June and July, with a clear date in mind in August when I’ll likely be having a few celebratory beverages. But we’ll cross that bridge when we get to it.

      I’m a strong believer in not saying what you’re going to do, but simply demonstrating who you are by doing it. My last drink was four days ago, and despite ample opportunity to indulge since, I’ve stayed on track. We’ll see how I do when the sailing friends return, but by then I’ll have a little wind in my own sails. But why stop instead of moderate? Because I’m not pausing the alcohol consumption because I feel I have a problem with it, but to demonstrate to myself that I’m steering this ship.

      I’ve also changed a few other things that don’t get the attention that alcohol does. The reason is to pursue a desired health level that hasn’t been achieved through the average of my days in the last few years. We are what we repeatedly do, as our friend Aristotle reminds us, and thus excellence is a habit. What we do now is the foundation for who we’ll be then, and my foundation needed a bit of strengthening. Our lives are forever about the paying the price of admission: Pay me now or pay me later. Our good health must be payed in advanced.

      The bottom line is that I’m not satisfied with good enough, and so more is required of me. Because a different result requires doing something different, and when is there a better time than now to give it a go? Not drinking for a couple of months is the tip of the spear, with other lifestyle changes behind it. So pass the ice water, I’ve grown a bit parched. The path to personal excellence demands a lot of us, which is why so many never get around to it.

    • The Enemy is Excess

      Our enemy is excess, and we ignore that fact at our peril. We ought to simplify and practice discipline each of our days if we hope to string together a lifetime of personal excellence. There is no excellence in excessiveness: To overeat is to tax the body in ways that come due in disease, lethargy and joint pain. To overwork is to miss out on the fulfillment of a personal life. To overplay is to miss out on the potential of productive pursuits… I could go on but that would be, well, excessive.

      All things in moderation, as the saying goes, is the path to a happy, healthy life. And the maxim has deep roots. Ne quid nimis (nothing in excess) is said to have been inscribed on the Temple of Apollo at Delphi. So we humans have been telling ourselves the same bloody thing for thousands of years.

      And as to be expected with our imperfect selves, we have yet to fully embrace the concept. It’s easy to slip into excess, eating too much, drinking too much, binge-watching too many programs, and doom-scrolling too much media on our 21st century masters—those pesky phones that have taken control of our lives. But we ought to try to moderate. If only so we wouldn’t have to carry so much of the weight of excess. Ultimately, don’t our lives depend on it?

    • Body and Soul

      “And here let me interrupt the conversation to remark upon the great mistake of teaching children that they have souls. The consequence is, that they think of their souls as of something which is not themselves. For what a man HAS cannot be himself. Hence, when they are told that their souls go to heaven, they think of their SELVES as lying in the grave. They ought to be taught that they have bodies; and that their bodies die; while they themselves live on. Then they will not think, as old Mrs Tomkins did, that THEY will be laid in the grave. It is making altogether too much of the body, and is indicative of an evil tendency to materialism, that we talk as if we POSSESSED souls, instead of BEING souls. We should teach our children to think no more of their bodies when dead than they do of their hair when it is cut off, or of their old clothes when they have done with them.”
      — George MacDonald, Annals of a Quiet Neighbourhood

      Truth be told, I’m not a particularly religious person, I’m more a pragmatic realist with a mix of transcendentalist and stoic tendencies. But I do believe that we are all souls moving through this world in bodies that are merely vehicles for the ride we’re on. Some are blessed with better vehicles than others, but a good maintenance plan makes a big difference in how the ride goes. Likewise, the playlist we have between our ears makes this ride a pleasant journey or hell on earth.

      The quote above was falsely paraphrased as a C.S. Lewis quote: “You don’t have a soul, you are a soul. You have a body.” That’s certainly more concise and a better fit for the sound bite world we live in, but it’s simply irresponsible to blindly quote something without doing a little research to find the true source. Call me old-fashioned if you will, but the truth matters, especially in a world of MAGA nuts. We may tell ourselves anything we want in the moment, but eventually we pay the price that truth demands.

      So what is our mantra as we zip through this lifetime of ours? Just what kind of playlist do we have on anyway? We ought to consider changing it up now and then, if only to hear a different perspective and challenge our assumptions. We can always go back to what we were listening to again later, but will we ever hear it the same way? We must learn and grow and become whatever we were meant to be while we have the time. There is no putting off for another day what must be developed today.

      The older I get, the more I realize that health matters more than age. A healthy body is an extraordinary gift—a superpower, really, that enables us to move through space and time in ways that someone without a healthy body cannot. And the same can be said for a healthy mind. To neglect either is irresponsible. We’re all just building a foundation that will crumble in time. A foundation built on poor nutrition for the mind and body is nothing but a sandcastle waiting for the tide to wash it away. We may nurture by our choices a level of antifragility with which we may stand against the inevitable waves that will wash over all that we’ve built.

      So if the soul isn’t something we have but the sum of who we are, we ought to work on increasing that sum. We are all a work in progress moving through this world in bodies that will one day fail us. What remains in the end isn’t the body, but the soul. Identity, if you will (and a topic for another day, as this post is already growing long). So we are each a soul residing in this body, moving through life and making choices about what to do with this opportunity. Make the most of that realization.