Dunham's rewards

Paddleboard It Up!

Part surfboard, part kayak: pure challenge

Those who like to play on their feet may want to try stand-up paddleboarding.  While paddleboarding is a close relative of both kayaking and surfing, it offers more of a workout than kayaking but is much easier to master than surfing.

While the origins of paddleboarding can be traced to Hawaii and that state’s surfing culture, the sport’s popularity has increased rapidly in recent years, and it is now a favored activity almost anywhere that water can be found. Thanks to the introduction of flat bottom and touring models, paddleboarding has recently become very popular on calm inland waters.

As with kayaks, wider paddleboards are more stable than narrow boards, while narrow boards are faster. To avoid learning frustration, it’s best to start with a wide board. Most paddleboards have a deck pad on top that provides good traction for your feet. The newest boards from Pelican International also have a dry hatch, bungee cords, carrying handles, and a flexible rubber fin that enhances stability.

Paddle choice will depend on your height. You should choose a paddle that’s six to ten inches taller than you. Most paddles include a central angle or elbow to keep the blade correctly positioned in the water.

Mounting and riding a stand-up paddleboard requires a bit of finesse. The paddle can be used as an outrigger to provide stability while climbing aboard. The novice paddler may want to bring a friend along to help steady the board. When paddling, your feet should be about two feet apart and centered between the rails. Your knees should be slightly bent and your toes should be pointing toward the front of the board.  Your first attempt is best made on calm water, as it will be easier to stabilize the board in mild conditions.

Like other activities that require practice and skill development, stand-up paddleboarding returns dividends for those who master the sport. There’s nothing quite like the feeling of skimming rapidly and quietly across an expanse of open water under your own power and on your feet.

Note: Please make sure you are wearing the proper equipment and consider your safety before particpating.

-Paddle Bum

*To receive Dunham’s coupons and information on new products, events and sales, sign up for Dunham’s Rewards.

The Key to Youthfulness

[Written by Peter Nielsen].

The most common reasons for adopting an exercise regimen are improved health and weight loss or gain. Additionally, many people target specific areas in their quest for perfect abdomenals or aim for an overall sculpted look.  One terrific result we don’t hear of often is the striking anti-aging effects of a fitness program. Conversely, a sedentary lifestyle actually speeds up the rate of aging! What are the components of an anti-aging fitness program?

Strength Training
Strength training has become accepted as the single most effective type of exercise for longevity because it increases the amount of lean body mass, or muscle, an important guard against an overall decline in health and quality of life. Resistance or strength training does several things that are critical to an antiaging system. First it builds muscle, and the more muscle you have the more fat your body will burn, even when you are at rest. Muscle is also an important factor in the prevention of osteoporosis, because muscle exerts torsional (twisting) force on your bones, causing them to become stronger and denser, which aids in the prevention of bone mass loss.  Additionally, muscle burns sugar when we are active, starting with the sugar in your bloodstream. As a result, sugar in the blood is not converted to fat, and  strength training aids in controlling the blood sugar level!

Strength training uses barbells, dumbbells, elastic cables, and other exercise devices.

Flexibility
Whether through illness or aging, joint motion can become more restricted and flexibility decreased because changes in tendons and ligaments. As the cushioning cartilage breaks down from use, joints become inflamed and arthritic. Strengthening your body’s core improves your flexibility and there are many programs which target flexibility from Pilates and yoga to Tai Chi or even ballroom dancing! Remember, many of the changes in our musculoskeletal system result more from disuse than aging. Less than 10 percent of Americans participate in regular exercise, and the most sedentary group is older than 50 years of age. Best way to increase your flexibility — get moving!

Aerobics
Aerobic training improves and maintains the heart’s ability to supply oxygen carrying blood to the body. Recommendations for minimal cardiovascular training are that individuals need to reach a heart rate of 80% of age predicted maximum (220 minus your age in years) and keep it there for approximately 15-20 minutes three times per week. A 1966 study, conducted mainly to help NASA scientists understand the effects of zero gravity, found that with as little as 6 months of moderate aerobic exercise, middle-aged individuals can reverse the effects of decades of aging on cardiovascular fitness. If that’s not enough to get you started, think of the beautiful glow that comes after a good aerobic workout!

*To receive Dunham’s coupons and information on new products, events and sales, sign up for Dunham’s Rewards.