My letter to the editor in the Washington Post, February 19, 2014:
My letter to the editor in the Washington Post, February 19, 2014:
What would it mean to lead a splash-free life?
To splash is “to cause water or other liquid to move in a noisy or messy way.”
In swimming, leading a splash-free life means gliding smoothly forward, without wastefully dissipating one’s own energy in messy, noisy, random directions. This is what first attracted me to Total Immersion: The stunningly beautiful, preternaturally graceful, splash-free stroke demonstrated by Shinji Takeuchi in his popular “Most graceful freestyle” video.
Then I heard Terry Laughlin explain why splashing is inefficient. It takes energy to send water up into the air, and this represents energy diverted from moving you forward. And—since Terry notes that human swimmers, by nature, are energy-wasting machines—a focus on minimizing even the smallest form of waste is the simplest way to acquire what he calls ‘Effortless Endurance.’
This makes so much sense! As a lifelong swimmer, I’m shocked that I have logged 50 years’ worth of miles, including many competitions at many ages, without ever wondering how I might “shape my vessel” to slice cleanly through the water without creating a noisy mess. Dolphins don’t splash! Why should we?
I’ve been an enthusiastic Total Immersion student for about six months now, practicing mindfully and relishing my new grace and power. I’ve become a TI evangelist too. I can’t help it. Every time I meet a swimmer or potential swimmer, I feel compelled to tell them about streamlining, slipperiness, reducing drag, and the amazing power of the hip-drive.
My most recent convert is 89-year-old Mom, featured in the clip above talking passionately about Total Immersion, while demonstrating the method — and demonstrating how much energy is required for her, at this age, simply to get dressed and get into the pool. Why waste that precious energy splashing?
Now I’m wondering if it might also behoove me (us?) to splash a bit less on land, too. After practicing Total Immersion in the morning, I stride onto the surprisingly firm land like a sea creature that has recently become amphibious. Still high on the satisfying sense of grace I just experienced in the water, I wonder if I (we?) might practice the same grace with colleagues, family, and the above-sea-level world as a whole.
For example: Must I interrupt others when I’m really, really eager to share my views? Isn’t that simply splashing?
Must that colleague across the hall sing out loud all day? Splashing!
What about Metro riders who elbow aside elderly passengers on their way to the seats? Looks pretty splashy to me.
We can only control our own “splashiness,” of course – and, being fallible humans, we can’t entirely control that either. But I find that my own attempts to “splash less” make me more, rather than less, compassionate for others who are noisily and messily moving through the world. After all, isn’t that what I’ve been doing, lap after lap, for most of my life?
This is a guest post for Terry Laughlin’s “Swimming That Changes Your Life” blog
A former Stanford and professional basketball player, Mariah Burton Nelson is the author of six books about female athletes, including We Are All Athletes and The Stronger Women Get, The More Men Love Football. She’s currently in charge of innovation for ASAE: The Center for Association Leadership.
Children at an elementary school in Maryland are voluntarily participating in a running club, with unexpected consequences: Not only are fitness scores soaring, discipline problems are declining and test scores are on the rise. So says The Washington Post in today’s paper.
I’m not surprised. This is what we at the American Alliance for Health, Physical Education, Recreation, and Dance have been advocating. The article quotes Charlene Burgeson, executive director of one of our five associations. This year, we launched Let’s Move in School, which encourages educators to provide physical activities throughout the school day, not just in PE class. Almost 5,000 schools with more than 3 million children have signed up to participate.
The results also support the work of John Ratey, author of Spark, the book that demonstrates the relationship between physical activity and improved cognitive function.
One striking element of the program: Tangible rewards. Virtually every child in the school is running at recess now, counting laps, and receiving, in exchange, a plastic pendant. These charms, worn on necklaces, have become the “in” thing, akin to friendship bracelets. Students also see their names posted on the gymnasium walls, with additional recognition for children who accumulate marathon and 100-mile totals.
My only objection: Assistant Principal Marilyn Mathews is quoted as saying that the school has long promoted physical activity because the school happens to have 11 percent more boys than girls. The author, Robert Samuels, goes on to say, “Of course, girls and boys alike benefit from the exercise,” but readers could be left with the impression that boys need more exercise, or that it’s logical for school administrators to provide more activity opportunities to boys than to girls. What’s up with that? A very old-fashioned and sexist notion.
Nevertheless, the main point here is one all schools should note: Offer kids opportunities to be physically active, build in rewards, then sit back – or join them, as some teachers do – and watch them improve their behavior, their fitness, and their academic achievement.
See New York Road Runners for how to bring free running programs, resources, and activities for educators who want to bring fitness into their schools. A series of A Running Start videos offers games, activities, and training techniques.
One of many pleasures of public speaking is engaging an audience in something new and slightly risky. A tension builds: Who will participate? What will happen next?
Most adults do not consider themselves singers, and are reluctant even to sing Happy Birthday among family and friends.
Therefore – to create dramatic tension and challenge audience members to “practice taking a small public risk,” I write songs that reinforce the messages of my speeches, invite some singers to join me on the podium, then encourage everyone else to sing along.
(“How many of you cannot sing well?” I ask. “Fine. Please tell the person next to you, so that they won’t be surprised when they hear you singing off-key.”)
Here (by request) is a song I shared with the Executive Women’s Golf Association last week, the Bethesda AAUW in January, and the Tucker Center for Research on Girls and Women in Sport last spring. I’ll probably share it (or some variation on it) at the upcoming Iowa Women’s Leadership Conference too. You’re welcome to use it too; please just give me credit.
Women Who Exercise
Sung to the tune of “My Favorite Things” from The Sound of Music
Women who exercise
build bones and muscles
Less risk of stroke and
Less strain on blood vessels.
Arthritis and fat
How about that!
Deep vein THROMBOsis!
These would FEEL so bad.
But when we get moving
We rarely get sick
More good news:
We’re RARELY sad!
We are all athletes
I hope you believe it
Fitness is yours
I know you can achieve it.
Make it a habit
and learn how to train
Your BODY will love you
and so will your BRAIN!
FEWER BACK aches!
FEWER HEART aches!
Better sleep…and sex
Go golfing or swimming
Invite all your friends
Good HEALTH is all YOURS…
by Mariah Burton Nelson, who did not consider herself a singer until she started singing these songs on stage at her own speeches — then noticed, over time, that her singing improved through practice, which confirmed one of her messages: Practice works!
Tonight’s National Geographic Special, Great Migrations, will show some gorgeous images of zebras, jellyfish, butterflies, elephants, and baby crabs on the move.
“They were born to move,” intones the narrator. “They move to live. They move to survive. They move… or they die.”
My only problem is with the word “they.” Who does he think WE are? Did the folks at National Geo not recognize that movement is essential for homo sapiens as well?
Here’s the truth: We move to live. We move to survive. We were born to move. We move… or we die.
Exercise is not optional for us — any more than it’s optional for the African elephants, who trek across the arid plains in search of water and food. We cannot live – not well, and not long — without making our own daily (or near-daily) migrations – on foot, on bicycles, in the water, in wheelchairs or rowing shells. We have many options. The only non-negotiable part is this: We must move.
The animals on TV tonight will provide a good reminder. Personally, I couldn’t watch the previews without going out for a one-hour walk, at dusk, on this gorgeous fall evening. When I returned I felt alive, relaxed, nourished.
That was the extent of my “great migration”: a one-hour loop around the ‘hood.’ It was enough, though: just putting one foot in front of the other.
Because we are animals. And we are born to move.
(That’s Willow, my niece, running downhill, bringing flowers to her father. Simple pleasures!)
Today’s a Gym Day. Yesterday: Bike ride. Every day’s a good day to move. Join me by tweeting to #imove. What’s shaking? Be an inspiration.
Talking with a 35-year-old nurse’s assistant yesterday. In response to her questions about fitness, I suggested that she could, during her breaks, walk around the building three times; that would be a mile. That would help her stay in shape, stay strong, stay healthy. “Does walking count?” she said. She was thinking she had to go to a gym, and couldn’t afford it. Couldn’t find the time either. When did we get the idea that only a “real workout” qualifies as valuable exercise? Of course walking counts. Anything counts, if you do it. It’s the doing it that matters.
Interested in walking technique? Check out these simple tips to maintain good posture.
And keep moving!
Mariah Burton Nelson