“Costa Rica Is a Good Place For Walk’n” by Christopher Howard

While in my early 30’s I began to experience knee pain as a result of participating in a variety of sports. For years I engaged in running, long-distance cycling and a variety of martial arts all of which took a toll on my knees. Several experts in sports medicine diagnosed my problem as being Chondromalacia or inflammation the underside of the patella — an annoying and slightly painful nagging injury. My doctors advised me to give up running and cycling and take up a low impact activity like walking or lap swimming. The latter didn’t really appeal to me since I was a competitive swimmer in high school and college and at times felt like a hamster on a treadmill while swimming laps. It turned out to be tough decision because I was addicted to the “endorphin high” from running and cycling. Walking is good exercise but it doesn’t provide the feeling of well-being that you get from more vigorous exercise like I was used to. However, so as to not exacerbate my knee problem I took my doctor’s advice and took up walking as a way to keep myself fit.

Walking does have it advantageous in that it is a low impact exercise and easier on the “old” joints than running, tennis or cycling. Numerous studies show that brisk walking one-half hour a day, five times a week can bring the following health benefits:

• Decreases Blood Sugar
• Improves oxygen to the Body
• Lowers Blood Pressure improves bone density and reduces body fat
• Increases Good Cholesterol
• Reduces the chance of stroke or diabetes or joint problems
• Provides for a Healthier Heart and thus reduces the chances of heart disease
• Improves Balance and Coordination
• Improves Muscle Strength
• Gives Your Body Greater Mobility
• Eliminates Fluid Build Up in Your Tissues
•Makes motion more fluid in Your Joints
• Burns Fat & Helps Fight Weight Gain

In addition, one can participate in walking at almost any age so, it is a very valuable fitness tool whether your age is eight or eighty. At one point in our history walking was our only mode of transportation. We are mechanically designed to be walking machines.

Another benefit of walking is that it is inexpensive. Really all you need is a pair of good walking or running shoes. Fortunately, there a lot on the market from which to choose.
Costa Rica is a country that lends itself to walking. Since I was diagnosed with Chondromalicia and forced to give up running and cycling I make it a point to walk every chance I get. In fact, I rarely use my car and opt to walk all over. When I go to the supermarket I walk about 40 minutes and then take a cab home with my groceries. I always get off at least 10 blocks before my destination when traveling by city bus so I can get in a quick walk. The other day it was raining and I needed exercise so I went to the mall and walked around.

Costa Rica is a nature lover’s Disneyland and offers plenty of other places to hike or walk. When I go to Jacó Beach I usually walk the length of the beach two times in the early morning. Jacó is a perfect place for walking on the beach because it is a couple of miles long and flat. There are also many mountain trails where one can hike and take in the wonders of mother nature. San José’s sprawling Sabana Park is perfect for walking. I have a couple of friends who live near the park and walk around and through it every morning.

I used to hike with the editor of this publication, Bruce Silverman, when he lived in Costa Rica. We would start from the town of San Rafael de Heredia and hike uphill over the mountain to San Isidro de Heredia. At the end of the hike we would reward ourselves with a good lunch, thus, earning our meal through exercise. On one occasion Bruce and I hiked about twenty miles from downtown San Jose, Costa Rica to the city of Cartago. The hike took us five hours and was mostly flat except for one stretch. Every August, thousands of people from all over Costa Rica participate in a pilgrimage by walking many miles to Cartago’s famous Basilica de Nuestra Señora de los Angeles.

During the time I have lived in Costa Rica, I have taken a lot of other memorable walks and hikes. The bottom line is that, walking is fun, provides numerous preventative health benefits, reduces stress, and improves your quality of life. Retirees or anyone else living in Costa Rica can participate in this activity.

Christopher Howard is one of Costa Rica’s most read authors who has written the perennial best-selling “New Golden Door to Retirement and Living in Costa Rica — the official guide to relocation” See amazon.com or www.costaricabooks.com for details. For the last 16 years Mr. Howard has conducted monthly relocation/retirement tours to Costa Rica. Please see www.liveincostarica.com.

-Christopher Howard

The 5 “P”s to Success

In July of 2011 (54yrs old / 5’10/ 360lbs) I went to order a new suit and the clerk told me that he would need to order a 60 portly. With great disgust I knew I had had enough.

After 30 years of yo-yo dieting, I knew a change of life was in order. I studied healthy eating and began to walk daily. Several months into this new life I discovered the keys to success, protein (lean), patience, preparation, persistence and perspiration.

Whey protein was vitally important for it gave me the greatest fullness per calorie. Preparation, keeping the right foods available at all times. Patience and persistence, because the plateau thing is absolutely true! (It will break, be patient.) Perspiration, as exercise not only burns calories but gives a sense of accomplishment and well-being. After a year, I had lost 100lbs. and wondered if I could run. I had always admired runners especially a former boss who was a triathelete. One morning I did it! Two miles without stopping, I was hooked. In my 2nd year I have dropped an additional 65 lbs. My run times went from 12.5 minute/ mile in my 1st 5k to a recent 10k in 60 minutes! I hope this inspires others. I would be more than happy to help anyone. P.S Don’t get attached to your favorite clothes. No doubt, I should be Goodwill’s donor of the year!

-Mark Tondee

Showing Off Can Help Your Workouts

This is a point that needs to be made. I prefer to run where I can have privacy away from it all. So the farther away from the human race, the better in most cases. The solitude is what it is all about for peace and quiet and reflection. Nature is so lovely with the trees and lakes and other scenic stuff, after twenty or thirty minutes in the run, look so spectacular. Yes saying hello to a passing runner or bikers or a walker is fine. But what running is all about to many of us is a major league outlet to escape the turbulence in our lives and in the world we live in.

So when we decide that today is the day we want to run in a populated environment, there can be some major benefits that I will call the showing off factor just to get my point across. Now I am not saying we are all the same animals when it comes to wanting to run faster when others are watching which is part of my vain split personality on any given day. So if today is supposed to be a crawl run, then for sure a remote area is a must. But if everything feels good for me and I know I need to push a little, then having folks watching even if they couldn’t care less, has an effect on an up-tempo pace. I think most folks are like what I am depicting and want to look good out there. If this is your personality, then it can be a great help in your regimen to have a faster workout and one can use this method when you feel you need to run faster.

In summary of what is trying to be conveyed: We are runners and breathing hard and sweating is all part of our sport. So we can never look prefect out there like our professional heroes who are trained natural thoroughbreds. But we can use the showing off concept to go a little faster if it fits our personality, and it can be an added reward to our training.