Has spring arrived at last? - stay active - the lazy fitness guide April25.5

Stay active 

Peta Bee covers J Strength and Conditioning about minimal fitness sessions in the Times. 'If you exercise regularly you can get away with doing much less and still stay fit':

Cardio - 13 minutes x2  per week at 75% maximum heart rate. Or, 30mins around 50-60% maximum heart rate. In other words shorter and more intensive.

Weights - 6 exercises, performed slowly, once weekly, one set of repetitions. Oldies may need 2 sessions.

Balance - important skill for oldies. Balance on one leg every day increasing to 30 seconds. Eyes open to start, then closed. 'Then try squatting down on one leg or moving centre of mass by swaying on one leg with eyes closed'.

Step counts - you can get away with 4500-5500 p. day according to JAMA (based 17000 older women) and US National Institutes of Health.

Warm up - slow version of the exercise you are going to do, then maybe 5-10 seconds of effort before starting.

Cool down - don't stop suddenly, gradually reduce intensity.

So my usual advice - do something and do it regularly.

Garden Glimpses

BBQ as well maybe if the weather holds

Awayday - narrow canal from Slawit to Marsden

2.30 pm train - no one to take our money and no machines we could make sense of. The water levels were down and a couple of boats were tilting, grounded on silt. A few boat people had taken root with enclosures, canopies and tents on the bank. Industrial architecture everywhere, memories of the canalside industries. A reminder too that the canal was a much-needed water source for industrial processes as well as transport for goods. Converted Holme Mills is home to Darkwoods Coffee and Zapato craft ales and is one venue for the Marsden jazz festival. I'm sure they have their own water supply.

The Slawit guillotine lock is the only one on the whole canal network in working order.

One of my maps has a caption 'Marsden Junction' at the National Trust carpark. There was a pub by this name, confused with Tunnel End. Both pubs are shut now. One source, 'Last of the Summer Wine', suggests that the three railway tunnels and lines easily facilitated switching which entitled Marsden to call itself 'junction'. A practice more common on the Midland we're told.

Easy walking, perfect for the older person.

Dave's notebook Apri13.3


Dave's Covid notebook

Don’t let the covids in

They’ve got some living to do

Can’t leave it up to them

They’re knocking on our door 

        Wise men have known all along

        That one day this would come

        Rules are there for reasons

        Don’t let the covids in

                Many moons we have lived

                Our bodies weathered and worn

                It’s not just our age that concerns

                Our frailty makes it so hard

                        Many things we have done

                        Some good and some bad

                        Leave your sorrows behind

                        Enjoy the love that you have

                                Stay true to yourself

                                Keep as trim as you can

                                Sing and dance a safe space

                                Don’t let the covids in

                                            Hang out with your spouse

                                            Talk often with friends

                                            Toast each sundown with wine 

                                            Don’t let the covids in

                                                        Stuff has not changed                    

                                                        Get the jab when you’re called

                                                        Rules are still there for reasons            

                                                        We must all get along

                                                                    When he rides up on his horse                    

                                                                    And you feel the cold winter chill

                                                                    Look out your window and smile

                                                                    Don’t let the covids in


The keeper

a person who manages or looks after something or someone
each other

Don't let the covid in - take the jab


The spinner

a deceiver, weaving not as it seems
fishing lure
quantum mechanics?
spin doctor

get the jab


Opening up a touch - April 11.2

Stay active - Moorbottom Boulodrome open (covid friendly)

Two separate sessions covers all the players.
Beautiful weather.
Ready for day/night games.

Awaydays - Ramsden and Pugney's again

Boys always want to throw stones. Little girls want to throw themselves in.

Sandal castle and blossom.

At last - maybe

Dave's Birthday

14 - it's a record

Tracks and trees - more walks in Upperthong - April 8.1

Stay active - another walk - Upperthong and Holmfirth

ice cold leafless blue
river tracks trees branches trunks
connect curve and line

Before the cold snap kicked off. 6 miles or so - getting gradually longer. Sadly we witnessed a distressing attack on a sheep by a dog. Probably well-behaved 90% of the time. Sheep broke a leg. Not sure how it turned out.