I have always been active and athletically inclined. I don't like the way I look and feel when I get overweight, which I do tend to get. My girlfriend feels the same way about herself. In 1988 I stopped jogging for exercise and took up walking, which is easier for her to do. I also bought a Nordic Track and some free weights and made myself a bench for exercising with the weights. In 2000 we moved into a smaller place where we live now. I was a little sad that I would not be able to take all my equipment with me. By chance I mentioned this to William Aranguren, a friend and neighbor at the time, and he advised me to continue walking but to carry little dumbbells with me, say 1- or 2-pounders, and to lift the weights as I walk. I was struck by the simple wisdom of this advice and began to experiment with creating a program of exercises, some from a book I had used when I was lifting the barbells (jump to my Equipment page for details,) and some from my physical therapy for bursitis.

Of all my weights and equipment, I saved only a pair of 3.3 pound dumbbells to bring with us to our new place. After scouting out the good walk routes, I devised a program of eight exercises and enough sets of them to keep me lifting as I walk for nearly the entire course. After walking with 3.3 pounds for a year, I decided that I would increase the weights by one pound each summer. These days, I carry 8-pounders on days that I walk with the heavier weights, which is every other day, weather permitting. On days I don't carry the heavier weights, I walk with 5-pound dumbbells in a modified Heavyhands routine. Click here to see the page about my Heavyhanding. On some days I rest entirely, about once a week. I always feel better physically and mentally on days that I walk with weights. My upper body is having "fun" getting used to the 8-pounders and I think that I will switch to 4-kilo dumbbells next summer, putting me at about 8.8 pounds on each side.

I warm up for about 10 or 12 minutes with stretching and abdominal strengthening exercises, then we head out, usually by around 6 or 7 A.M. On the days I carry the heavy weights, I do a set of 40 of each of the eight exercises, then a set of 50. We sometimes stop at the 7-11 and share a 12 ounce cup of coffee. Finally, for the way back home, I do a set of 60 of each of the eight exercises. This routine leaves me about a block short of my door, and I've added two cool-down exercises. I do three sets of 20 alternating each of those. I stretch a bit when we arrive back home, then I'm ready for my day.

I was born in the closing days of World War II and I feel like a brick! I try to eat plenty of fiber every day (beans, whole-grain cereals and breads, etc.), vitamin and mineral supplements, and drink plenty of water. I'm sure the way I feel is because of my life style. The workout I've outlined in this web site is strenuous. Anyone who wants to emulate it should consult a physician first. (Read my disclaimer, and don't even think about suing me if you mess up--I'm happy but I'm poor!) Strenuous stuff is not for quite everybody. The idea is to NOT reach that stage. I hope all who read these words live a long and happy life!