DOWHAT YOU LOVE AND KEEP YOUR BODYMOVING
HOW HI I T BENEF I TS PEOPLE OF ALL AGES
Don’t get me wrong. I love my fellow Richmonders — and I don’t mean to sound like a curmudgeon, but having been an observer of our habits for my entire adult life, I’ve formed some opinions about how we drive, run, and walk on our roadways in our community, and some of it ain’t pretty! I thought I’d distill it down to the “top five” rules of the road that Richmonders (in my humble opinion) routinely ignore in the hope that this helps us collectively. 1. It’s illegal to enter an intersection when the light is red. Is it just me, or does it seem like red lights have now become “optional” in Richmond? I know of several intersections (one of the worst is the intersection of Three Chopt Road and Horsepen) where motorists routinely drive through the intersection long after the light is red. (It’s not even close !) 2. If you’re making a left turn at an intersection with no traffic signal, you must yield the right of way to motorists going straight or making a right turn. I would estimate that at least 50% of drivers have no clue who has the right of way at an intersection when there is no traffic signal. Here’s the law: “The driver of a vehicle intending to turn left within an intersection or into an alley, private road, or driveway, shall yield the right-of-way to any vehicle approaching from the opposite direction if it is so close as to constitute a hazard. At intersections controlled by traffic lights with separate left-turn signals, any vehicle making a left turn when so indicated by the signal shall have the right-of-way over all other vehicles approaching the intersection.” 3. Walk (and run) facing traffic. In Virginia, pedestrians are required to “keep to the extreme left side or edge” of a roadway, e.g., facing traffic, unless a sidewalk or running path exists, in which case, they should use that. In my estimation, roughly 75% of Richmond walkers routinely ignore this rule, while runners almost universally follow it, which makes for some interesting interactions between runners and walkers! 4. Always stop for pedestrians in crosswalks. This July, a new law went into effect that made it mandatory for drivers to not just yield but fully stop for pedestrians in crosswalks. To be honest, I’m concerned that a lot of people will be slapped with $500 fines because, in my experience, most drivers don’t even yield for pedestrians right now. Your rule of thumb should be to stop and only hit the gas when the pedestrian has passed your lane. 5. Don’t speed in residential areas. In neighborhoods, the speed limit is 25 mph. I know it can be tempting to speed if you’re in a rush, but that puts kids playing on the sidewalk, people walking their dogs, and even other drivers at risk. Most car accidents happen within five minutes of the driver’s home, so please be careful and respect those speed limit signs! As much as I’d love to see you in my office, I’d hate for you to get hurt in a car crash. 5 RULES OF THE ROAD THAT RICHMONDERS ROUT INELY IGNORE
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!
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