Fit in “The Hammer”

*Note – Some of the activities in this article are specific to the Hamilton area,
but most are possible for people living in all geographical areas*

Our bodies were made to move.  Whether you’re currently a couch jockey, or a desk jockey, or a little bit of both, you need to stay active to keep your body healthy.

Now I’m not talking about getting in the best shape of your life.  I’m not talking about getting incredibly lean or building a bodacious booty.  I’m talking about warding off life threatening conditions like high blood pressure, elevated cholesterol, and sleep apnea.  I’m talking about preventing terrible diseases like Type II Diabetes and Osteoporosis.  More importantly, I’m talking about being around long enough to spend time with your grandkids.

To be clear, spending time doesn’t mean watching your grandkids playing while you’re so decrepit from inactivity that you can hardly pull yourself off the couch.  Spending time means being able to get up and playing alongside them.  It means participating in their childhood instead of watching it go by from the sidelines.

Below are several things you can do to get active and actually have fun.  Exercise doesn’t have to be a chore and it isn’t just for adults.  If you have kids, make sure to include them.  If your children regularly receive babysitting from the television or spend hours parked in front of the latest game system that’s how they’ll spend most of their lives.  With many physical education programs being cut at schools, you are their only hope for a healthy future.

You are their greatest role model.  If you won’t become active for yourself, do it for them.  Teach them that exercise is a fun family endeavor.  Not only does it get you all active and improve your health, it gives your children a healthy view of physical activity instead of the dread with which most people view it. 

If you’re already exercising to improve your body composition, GREAT!  The additional exercise provided by these activities will ward off staleness and burn some extra calories along the way.

1.  Walk

This is really as easy as it sounds.  Take half an hour, put on your shoes and hit the pavement.  When it gets cold outside, the malls are always an option.   In fact, if you’d prefer to avoid the crowds, most malls are unlocked at least one hour before the stores open so you’ll have plenty of time for a quiet stroll.

If you’re female you might consider joining a like-minded group of women called the Dashing Divas who meet weekly to walk or run.

For details visit www.dashingdivas.ca. 

2.  Take a Hike

When the weather is nice take the time to enjoy the scenery around you.  No matter where you live you can almost always find somewhere to get back in touch with nature.  If you live in Hamilton and haven’t experienced the many trails that surround Albion Falls you’re definitely missing out.

For something a little more challenging you can climb one of the many sets of stairs along the Hamilton escarpment.  Uli’s stairs, found at the intersection of Fennell Avenue and Mountain Brow Boulevard, consist of 305 stone slab stairs that were hand built by Uli Ulrich as a retirement project and feature handrails made of tree branches.

3.  Run

If you’re looking for motivation consider training for a 5 or 30 kilometer run like the Around the Bay Road Race.  For those needing a little guidance, Runners Den offers a series of running clinics to get you started.

4.  Ski

If running doesn’t cure your need for speed you could slap on some skis and hit the slopes.   For those who are less inclined to hurl themselves down a hill with two long spikes attached to their feet, cross country skiing may be more up your alley.  This is a great whole body exercise that will let you get out and enjoy the winter season.

5.  Go Tobogganing

Just bundle up, dust off the toboggan or crazy carpet and find a snow covered hill.  If you have kids, you definitely have to include them in this activity.  BUT you don’t have to have kids to toboggan.  My wife and I do this every year with our friends and family and it’s an absolute blast.  Just do a Google search for the best hills in your city and you’re all set.

Remember that your body probably isn’t as resilient as it once was so the ice covered hill with the ramp that jumps the garbage can is not the best option…no matter what the teenagers tell you.

6.  Swim

If the idea of going outside in the winter is as foreign to you as Japanese cooking then swimming is a pastime that won’t require you to put on layers upon layers of clothing.
 Most recreation centers with pools offer open swims for as little as $3.25 per day or $79.75 for a whole year.

For locations and schedules in Hamilton check out the link HERE.

7.  Join a Rec League

If you’re still living in your athletic glory days from high school like Al Bundy maybe it’s time to get yourself back in the game.  Many of the same recreation centers mentioned above offer recreational basketball, hockey, soccer, and volleyball.  Call around to see what’s available.  You might be able to find a program with teams suited to your current fitness or skill level.

8.  Rock Climbing

For something a little different, why not try some indoor rock climbing?  Gravity Climbing Gym in Hamilton has weekly scheduled lessons for as little as $35.  That price even includes your rock climbing harness and shoes.  Once you’ve gotten familiar with the equipment a day pass will cost you a mere $13.  Okay…so you’ll probably have to rent a harness for 3 bucks too.  Give up your Tim Hortons coffee for a couple days and you’re good to go.

9.  Lift Stuff

I have to admit that I’m a little biased here.  I love weight training.  I love the feeling I get during and after a workout.  Even after I’ve had to drag myself after a 12 hour day out onto the training floor I feel absolutely fantastic when I’m done. 

I love feeling my heart beating strongly in my chest.  I love the pumped feeling I get in my muscles.  I love the fact that they “feel” the workout for days afterward because it reminds me that I’ve paid my dues and I’ve earned the right to live a long and healthy life.

Hit the Gym

If you’re even remotely interested in this type of training there are many gyms out there that would love to have your business.  However, most facilities require you to sign a year contract.  Make sure you don’t sign up for a membership unless you fully intend to use it.  If you’re completely lost you can always enlist the help of a competent personal trainer (insert shameless plug here) to show you the ropes until you get comfortable. 

Train at Home

If training at a gym isn’t your cup of tea you can call up Sue and Al at Maxam Fitness at 120 Nebo Road and they’ll set you up with everything you need to equip your home.  Keep in mind, that if you want to buy cheap fitness equipment that you’re only going to use as a coat hanger don’t bother calling these guys.  Their equipment is top notch.  It’s affordable, but you aren’t going to pick up a complete home gym for 100 bucks either. 

Give them a call at 905-387-4447.

Steel City Powerlifting Club

As a trainer I’m always learning and sometimes that means putting everything I think I know aside and listening to someone else.  A while back I made a brief foray into powerlifting and the time I spent at the Steel City Powerlifting Club was one of the most influential experiences in my weight training career. 

If you like to lift heavy things and be surrounded by an incredible group of highly motivated men and women then this is exactly what you’re looking for.  I should warn you that this club meets in a converted barn at the end of a long dirt driveway, but the environment inside that room is incredible.

The owner, Bill Jamison, is one of the founders of the Ontario Powerlifting Association, and he provides invaluable instruction for a price that I’d consider an absolute bargain.  It was during my time here that my deadlift and squat both reached over 400 pounds.  If you’re just getting started, don’t be put off.  There are many beginners and everyone trains as a group and encourages one another.  I can’t say enough about this group of people.

If you’re interested you really need to check it out for yourself.

Steel City Powerlifting Club
Bill Jamison              
905-765-5345
412 Big Creek Rd,
Caledonia, ON  N3W 2G9
Email: billjamison@sympatico.ca

10.  Play

As hard as everyone works to fit in exercise, sometimes we forget that it really should be fun.  Play Frisbee with your kids.  Throw around football or a baseball.  Play tag or hide and go seek.  If you’re stuck inside play ping pong or shoot some pool.  Granted, these aren’t going to burn thousands of calories, but they’re both better than sitting on the couch. 

Why not grab some cheap snow shoes from Canadian Tire and run around outside?  Build snow forts or have a snowball fight in the winter.  Have a water fight in the summer.  To relive your youth, wait until after all the kids go home at night and play around on the climbers at the park.  Go on the swings.  Go for a bike ride.  Take the dog for a walk.  Play paintball.  Pull out the roller blades and get active.

Ultimately, movement is what our bodies were made for.  What are you waiting for?  Get up and find something to do. 

Posted: December 27th, 2007 at 03:04pm By: mark