I hate to say “I told you so” but I told you so – Walking is good for you. It’s my preferred form of exercise. Peggy and judy have found lots of studies on the benefits of walking. They asked me to promote it since I’m an expert walker:
Walking (preferably with me)
Walking on a treadmill gives you the most benefit if you vary the speed and incline so that your heart rate is raised and lowered. Sort of like walking up and down hills, going fast some times, slow some times. Setting a high incline makes you use more energy to walk, and you can get a good cardiovascular workout without as much strain on your knees (For those of us who have 4 knees that’s important)
Interval training is a way to get the most from a workout. So whether you are outside on a trail or inside on a treadmill here’s how to do intervals. Start with a warm up warm up 5 minutes, then do an incline or speed for 3 minutes a few minutes, then back to level then 1 minute level at a walk, and repeat for about 20 minutes total. (I do interval training with Judy – I run, stop, raise my leg, run some more, stop, sniff, saunter, stop, raise my leg, run, stop, sniff, trot . . .)
Find an online calculator for your target heart rate zone, or use this:
For vigorous exercise, use 70 to 85 percent of your heart rate reserve or HHR
Here is Mayo Clinics formula:
For example, I’m 6 dogs years old.
Multiply that by 0.7, then add my resting heart rate,
Multiply my heart rate reserve (HHR) by 85% so 82×0.85=69.7 then add resting heart rate so 69.7+65=134.7 which is the high end of my target heart rate or training zone . . .
Freddie Parker Westerfield, CDWE
Canine Dog Walking Expert
I’m sure Peggy & Judy are introverts. (When I take them on walks they want to just walk and not stop and sniff anyone).
Did you know that having an introverted personality was once considered part of a mental disorder? (I think Peggy & Judy might be disordered, but not mentally.)
1. Introverts enjoy having time to themselves. P & J would rather spend time reading, gardening and blogging. They even like to go shopping alone. I give them as much quiet, alone time as possible because it’s important to their sense of well-being. (They recharge their batteries by being alone which is puzzling and, might I say, rather boring. I’m planning on taking them on walks more often so they learn to socialize.)
2. Introverts best thinking occurs when they’re alone. I’ve noticed they come up with creative solutions on their own and then they tell each other what they think. (Sometimes the solutions are weird . . . I think they think too much. I’m planning on taking them on more walks so they learn not to be so weird)
3. Introverts lead best when others are self-starters. They can be the best leaders of all if the group is ready to lead itself, then the introverted leader will draw the most potential out of them. (I’m planning on taking them on more walks to practice leading me so I can draw the most potential out of them.)
4. Introverts are content to let others take center stage. Extraverts, like me, are ready and eager to stand out in any social situation. It’s not that introverts know less than others; they just don’t feel a particular need to be in that limelight. (I’m not planning on doing anything about this since they tend to hog all the credit for my blogs)
5. Other people ask introverts their opinion. They are less likely to volunteer opinions or advice in less public settings. People high in introversion will keep their views to themselves and let the noisy extraverts take control. (I’m not planning on doing anything about this since they are already EXTREMELY opinionated. You’re welcome.)
6. Introverts do not engage with people who seem angry or upset. This is true. P & J will drag me on the other side of the street if they see a big dog coming. People high in introversion don’t want to look at someone who seems mad. this is because they are more sensitive to potentially negative evaluations. (I’m not planning on doing anything about this since I also enjoy peace, quiet and lots of loving attention)
7. Introverts receive more calls, texts, and emails than they make, unless there’s no choice. All other things being equal, people high in introversion don’t reach out voluntarily to their social circles. If they have a few minutes to spare, they won’t initiate a call just to pass the time by socializing. They don’t generate emails and other written correspondence but instead react to the communications they receive from others. If you have no choice but to initiate communications, such as when they invite people to a social event, they will be less likely to pick up the phone and make a call and more likely to send the request through cyberspace or the post office. (THIS IS REALLY TRUE about Judy. She hates to talk on the phone. When the phone rings she starts twitching. Peggy talks on the phone A LOT. I’m not planning on doing anything about this since I don’t care)
8. Being an introvert definitely has its advantages. You’re less likely to make a social gaffe, such as by inadvertently insulting someone whose opinion you don’t agree with. They enjoy reflecting on their own thoughts and are rarely likely to get bored when they’re alone than someone who needs constant social stimulation. (I’m planning on helping them learn how to pet and scratch me more. Stimulation is a good thing.)
Freddie Parker Westerfield, CDE
Canine Dog Extrovert
2. In another experiment, participants who were directed to spend a small amount of money on others (either $5 or $20) reported greater feelings of happiness than those who were directed to spend the same amounts on themselves. The dollar amount didn’t matter. (Doggie treats cost $5 or $20)
Even human beings around the world get emotional benefits from using their financial resources to help others. Data from 136 countries found that prosocial spending was consistently associated with greater happiness. (Lara Aknin and colleagues, 2010).
“Humans are social creatures, who depend on the ability to foster teamwork with others to survive. To this end, the human brain has a built-in reward system that manages how we interact with others: the neurotransmitter oxytocin.”
In appreciation for your generosity,
Freddie Parker Westerfield, DCD
Deserving Canine Dog
*Robert A. Emmons, professor of psychology at UC Davis.