Exercising Common Sense in Alameda

Photo by Linda Tanner

According to the Centers for Disease Control and Prevention, regular physical activity can help improve your mood, raise your fitness level, help you lose weight, strengthen your muscles and bones, protect your heart and even help fight some forms of cancer. The best news of all? Walking is a healthy, moderately intense aerobic activity that is safe for almost everyone.

Alameda is a town made for walking. Trails ramble all over the Island, providing residents with opportunities to exercise in a pleasant, safe environment while enjoying the mood-boosting benefits of outdoor activity. Alameda even offers the Alameda Walks program, supported in part by Pedestrian Friendly Alameda, a citizen action group dedicated to keeping Alameda safe and enjoyable for pedestrians of all ages and walks of life.

Alameda Walks meets on the first three Saturdays of every month from May through December. Participants meet at 9AM at a designated place, and enjoy an hour-long stroll along some of Alameda’s most beautiful and scenic hiking and walking trails.

The CDC recommends that adults get an average of 150 minutes per week of moderate to vigorous physical exercise. Moderate exercise is determined by the rise in heart-rate. If you’ve been cleared by your doctor to begin an exercise program, and are generally healthy, a good target heart-rate is 50-70% of your maximum heart-rate. Your maximum heart-rate is formulated by subtracting your age from 220. For example, a 40 year old’s maximum heart rate would be 180 beats per minute. (220-40 = 180). 50% would be 60bpm, and 70% would be 126 bpm. Therefore, a 40 year old’s target heart rate for moderate exercise is between 60 and 126 bpm. A simple way to measure your activity level while exercising is the talk test. While preforming moderate exercise, you should be able to breathe easily enough to talk normally, but not sing.

Concerned about your body’s readiness for exercise? A visit to your doctor may be in order, especially if you have any ongoing health condition or medical limitation like arthritis. Your doctor will likely ask you to fill out a simple questionnaire, commonly called a “PAR-Q” test (Physical Activity Readiness Questionnaire). Questions asked will include whether or not you’ve been diagnosed with heart trouble or high blood pressure, whether you suffer frequent headaches or chest pains, whether you have joint pain or problems, fainting spells or dizziness and if you are over 65 and not accustomed to vigorous exercise. If you answer “yes” to any of these questions, you should consult your doctor before beginning any exercise program.

Walking is a physical activity almost anyone can partake in. Discover the island’s hidden treasures as you venture forth and walk through Alameda.