Why You Should Stand On Shaky Ground (and Walk On It and Run On It)

What do you think of when you hear that someone is "level-headed", or they're "on the level", or they're doing their "level best"? If you're like most of us, these words probably bring the most positive attributes to mind.

But on the other hand, what if they're "a bit uneven", or even "unbalanced", "unstable", their opinions are "slanted", or they present a "lopsided" argument? Not so good, is it?

Clearly, we like the concept of flat, stable, even, and easy in our culture. It should be no surprise that when it comes to running and walking, we do the same, preferring to stick to sidewalks and nicely tended bike paths or walkways. Much of this is based on convenience. Thankfully, we no longer need to slog through the mud when running errands downtown, and the rubber galoshes that were once commonly needed to cover a nice pair of shoes have largely been relegated to the gardening shed.

But all this cleanliness and convenience comes at a price: the strength and stability of the supporting muscles in our feet, ankles, legs, hips, core, and spine. It takes far fewer muscles to stride along on a flat and level surface than to keep an entire body upright and stable on shaky ground. So as often as I can, I like to run, walk, or hike on uneven surfaces and trails.

On Tuesdays, when my daughter is in a horseback riding class, I like to take our dogs on a long walk through the back pastures. The ground is lopsided, lumpy, filled with grassy tussocks, and slanted and sloped in all kinds of directions. I started to notice that after walks there, I could definitely feel that my muscles were getting a way better workout than on a normal walk. At times, I practically feel like I'm marching, I have to pick my feet up so high above the tall grass.

Some areas are wooded, with only deer trails where I have to duck under various branches and vines, jump over downed branches and logs, and squeeze my way past brambles. All that bending, twisting, jumping, and scraping are excellent for your body's natural stability muscles in the core. Is it a P-90x Ab Blaster video? No, of course not. But it's a real, natural workout for your entire body in the ways that it's meant to be moving.

At times, I even have to jump across small streams, or leap from grassy lump to grassy lump across marshy ground. There's nothing like a running or standing long jump to get all of your muscles small and large firing. And there's nothing like missing your mark to get your shoes soaking wet!

Later in the week, I'll include a couple of rocky, rooty trail runs in my Vibram toe shoes to round out my stability-building routine. I've found that it makes a big difference in how stable my body is on a daily basis. Not too long ago, I slipped going down our stairs carrying a full laundry basket. Not only was I able to keep my entire body upright (using those core muscles), I didn't even have to put a hand down to stabilize myself, and I didn't turn any ankles. Our bodies are meant to be this strong and secure, all it takes is a little shaky ground to keep them that way.

Five Easy Ways to Get Your Kids ActiveThis Winter

I don't know about you, but for me it's easy to get the kids to stay active in the summer. We practically live at the pool and we ride our bikes everywhere. Taking the dogs for a walk is actually pleasant instead of a chore to do in the pouring rain and there are hiking trails and beaches that beckon in the sunshine. But now the dark days of a Northwest winter are setting in, and like hermits we are retreating into our caves. Even for seasoned athletes, it gets more challenging to stay physically fit in the winter. So here's five easy ways to make sure your kids don't spend the winter huddled around a warm X-box:

1. Go hiking anyways. Sure, the weather stinks. There could be snow on the ground or rain pelting from the sky, but you can still make going for a family hike a weekly event. It could be an urban adventure, exploring the local trails, or a stroll along a winter beach, but get them out and get them walking. Last winter we had a regular Sunday hike with another family whose kids are close in age to ours. Kids always seem to hike farther (and with less complaint!) when they have a friend along. Some families choose activities like GeoCaching to keep kids interested in moving along.

2. Get to the pool. If you are already a member of a YMCA or local club, make it a habit to get to the pool at least once a week. Forget swim lessons, just get in the water and play with your kids. Bring balls, diving toys, torpedos, or other things to keep the fun and energy going. Most indoor public pools have wintertime family swim hours, and some even have fun activities like movie nights where you can swim while watching a movie projected on the wall. Instead of going to a sit-down movie, make Friday night a family fun night at a local waterpark or pool.


3. Play Indoor games. Especially when kids are little, you can keep them busy with games in the house: Hide-n-seek, tag, pillow fights, wrestling on a mattress, building forts are all perennial favorites. When my kids were smaller, I used to build them obstacle courses around the house with sections like "cross the hot lava" (pillows as "stepping stones" across the "lava" of the living room rug). Take some chalk in the garage and make a hopscotch or foursquare area on the garage floor. Get creative and watch your family grow closer while the kids have a blast and get some exercise in the process.

4. Get some small fitness equipment that your kids can use while you watch TV. A rebounder is one of the best things you can get for this, and I've often found them for $25 or less at garage sales or on Craiglist. Leading by example, you can show them that we don't always watch TV while sitting around. Our kids are used to wintertime movies accompanied by mom on her bike trainer or dad on the elliptical machine. When they were smaller, they begged to use these devices, and now that they're big enough to have a bike that can fit on the trainer or use the elliptical safely, they get to do that while we watch a movie alongside us.

5. Take a class with your kids. Community centers, YMCAs, Yoga Centers, and Martial Arts schools often offer classes that both parents and children can take together. I've been taking Karate with my kids now for five years. We started out as white belts together and have encouraged each other as we grew in skill and experience. Now my 14 year old is a brown belt who is hoping to test for his black belt next year, and my 11 year old is a green belt whose self-confidence and physical abilities have blossomed in our family-friendly karate classes. Best of all, it's something we did together. They could see me struggle with the difficult moves and came to realize that just because a lot of things look like they're easier for big people, we have to work at it just as hard to get proficiency. It's important for kids to see adults take on new things and maybe even fail (a favorite family story is when hubby forgot his kata in the middle of his test for his blue belt). The kids love to know that we struggle too, and it encourages them to try harder when they see us put in the effort alongside them.