Arlington, Virginia Ranked as Fittest City in America for 2018

The results are in! The 2018 American Fitness Index report from the American College of Sports Medicine ranked the 100 largest U.S. cities on health and fitness. Rankings are based off of cities' overall scores, which include data on fitness, nutrition, chronic disease, smoking, mental health, access to parks and public transportation.

Based on the report, Arlington, Virginia is America's fittest city, taking the top spot with a score of 77.7. Oklahoma City, Oklahoma, took last position with 26.3.

Rank	City	State	Score
1	Arlington	VA	77.7
2	Minneapolis	MN	77.2
3	Washington	D.C.	74
4	Madison	WI	72.4
5	Portland	OR	71.6
6	Seattle	WA	71.5
7	Denver	CO	70.2
8	St. Paul	MN	70.2
9	San Jose	CA	69.8
10	Boise	ID	69.2
11	Oakland	CA	68.5
12	Plano	TX	67.9
13	Irvine	CA	67.8
14	San Francisco	CA	67.3
15	Boston,	MA	67.1
16	San Diego	CA	66.4
17	Lincoln	NE	65.7
18	Raleigh	NC	62.9
19	Fremont	CA	62.3
20	Atlanta	GA	61.5
21	Anchorage	AK	60.6
22	Aurora,	CO	60.5
23	St. Petersburg	FL	60.4
24	Colorado Springs	CO	58.1
25	Miami	FL	57.4
26	Durham	NC	57.2
27	Sacramento	CA	57.1
28	Albuquerque	NM	57
29	Cincinnati	OH	57
30	Virginia Beach	VA	56.9
31	Dallas	TX	56.7
32	Chicago	IL	56.7
33	Omaha	NE	55.8
34	Milwaukee	WI	55.8
35	Chula Vista	CA	55.3
36	Pittsburgh	PA	55.1
37	Tampa	FL	55
38	Orlando	FL	54.8
39	Long Beach	CA	54.8
40	Santa Ana	CA	53.7
41	Anaheim	CA	52.8
42	Austin	TX	52.5
43	Buffalo	NY	52.5
44	Norfolk	VA	51.9
45	New Orleans	LA	51.8
46	Honolulu	HI	51.5
47	Tucson	AZ	51.5
48	Reno	NV	50
49	Cleveland	OH	49.2
50	Los Angeles	CA	48.9
51	Garland	TX	48.9
52	New York	NY	48.6
53	Hialeah	FL	48.2
54	Irving	TX	48.1
55	Richmond	VA	47.7
56	Fort Worth	TX	47.6
57	St. Louis	MO	47.4
58	Glendale	AZ	47.3
59	Charlotte	NC	47.2
60	Houston	TX	46.9
61	Scottsdale	AZ	46.9
62	Riverside	CA	45.8
63	Las Vegas	NV	45.1
64	Jacksonville	FL	45
65	Nashville	TN	44.2
66	Bakersfield	CA	44
67	Baton Rouge	LA	43.4
68	San Antonio	TX	43.4
69	Jersey City	NJ	43.2
70	Lexington	KY	42.9
71	Greensboro	NC	42.8
72	Phoenix	AZ	42.5
73	Henderson	NV	42.4
74	Kansas City	MO	41.5
75	Chesapeake	VA	41.5
76	Chandler	AZ	40.9
77	Corpus Christi	TX	40.6
78	Baltimore	MD	40.5
79 (tie)	Columbus	OH	40.3
79 (tie)	El Paso	TX	40.3
81	Mesa	AZ	40.2
82	Philadelphia	PA	39.8
83	Arlington	TX	39.7
84	Fort Wayne	IN	39.2
85	Stockton	CA	38.8
86	Newark	NJ	38.6
87	Lubbock	TX	36.6
88	Memphis	TN	35.5
89	Laredo	TX	34.9
90	Winston-Salem	NC	34.5
91	Tulsa	OK	34.4
92	North Las Vegas	NV	34
93	Gilbert	AZ	33.5
94	Fresno	CA	33
95	Wichita	KS	32.5
96	Toledo	OH	30.3
97	Detroit	MI	30
98	Louisville	KY	27
99	Indianapolis	IN	26.9
100	Oklahoma City	OK	26.3

It should be noted that in the finer details of the report it shows that Madison, Wisconsin residents are the most active, with more than 90% saying they exercise regularly. However, Boise, Idaho has the biggest percentage of residents who meet aerobic fitness standards, and Plano, Texas, has the most residents who meet both aerobic and strength guidelines. Yet, it is Arlington, Virginia that the 2018 American Fitness Index report states is the fittest city in the USA.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Black Mountain -- A Bike For Kids Unlike Any Other!

You've never seen a bike like this! The Black Mountain PINTO can expand from balance mode, to a small pedal bike (pictured), to a large pedal bike! My four children are adults, but I remember how quickly they grew out of bicycles when they were kids. Black Mountain bikes solve that problem! Through a series of adjustments and add-ons, the bike grows as your child grows -- the rear triangle can be moved forward to create a longer top tube.

The brand’s first two models, the PINTO (for children of 3–5 years) and SKØG (5–8 years) can both be set up in three modes: either Balance, Small Pedal or Large Pedal. This effectively means you get three bikes in one. Black Mountain claims the PINTO replaces both a traditional 12in and a 14in bike, while the SKØG takes the place of 14in and 16in bikes.

The gearing system is also supposedly the world's first that can be moved up as the bike grows. A "PowerPack" includes cranks, pedals and a lightweight, oil-free drive belt (six times lighter than a chain), transforming the balance aluminium bike into a pedal bike. By adjusting the frame and gearing system, it increases the frame size and gearing by 20 percent, which will typically result in the bike lasting 12 to 24 months longer than a fixed-frame bike. There is even a custom saddle and inverted seat clamp so the saddle to go extra low for very small children.

Black Mountain isn't the first to make an expanding kids' bike. In 2016, LittleBig released the 3-in-1, which flipped the rear part of the frame to make a larger balance bike, then you had to bolt on a chain ring and cranks. Black Mountain's bike -- with its belt drive, adjustable gearing, and "growing triangle" frame -- takes this concept much further.

The Black Mountain bikes come in orange, neon green, sky blue or purple. However, the cost isn't cheap, set at $442 US.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

"Wouldn't Common Sense Tell You Not To Do That?!"

I had spent an evening in Peoria, Illinois, and loaded up my stroller the following morning to set off on U.S. Route 150 (a divided highway) heading east during my 2006 solo run across America. Shortly after setting out that morning, I encountered the McClugage Bridge -- located north of downtown Peoria. The bridge spans Lake Peoria and is nearly one mile long. I was facing traffic and there were three lanes on the westbound span. There was about 8 inches of shoulder and most of the support stroller was overlapping one of the lanes as I hugged the far left of the bridge heading east. Traffic was heavy due to the morning commute. I had to keep my eyes on the back left wheel of the stroller in order to keep it as close to the concrete side as I could. At one point I glanced up just in time to see a motor home's side mirror coming straight at my head at around 50 miles per hour. I barely ducked in time to avoid being struck.

It was a dangerous crossing! Before venturing onto the bridge I had seriously thought about whether or not to try it. I actually watched the traffic for about 30 minutes before deciding that I would go for it. From what I could see, there was no other way across Lake Peoria -- and of course I didn't have a support vehicle.

As I crossed, I received some angry horn honks from motorists, likely trying to get to their jobs and annoyed by the guy pushing the yellow stroller across McClugage Bridge with a "Run Across America" sign on the front. Regardless, I pressed on and avoided the vehicles the best that I could -- some by only a few inches. The bridge crests at the middle and I could then see down the other side. What I saw was a police vehicle sitting there with its lights on, waiting for me. I ran off the bridge and approached the officer -- who was leaning against the hood of his car with his arms crossed, shaking his head. I said, "Good morning!"... with a smile. He looked at me like I was some sort of lunatic.

The officer said, "Son, do you realize that pedestrians aren't allowed on that bridge?" I responded by saying that I didn't see any signs stating that pedestrians couldn't cross it. He shook his head, looked me up and down, and said, "Wouldn't common sense tell you not to do that?!" I smiled and said, "I guess if I had common sense I wouldn't have started this run in the first place!" We both chuckled, and he let me run on without issuing a ticket. He told me to be safe, and wished me luck. I've never received any ticket from police while running across states and countries.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

The Average American Takes Just 4,774 Steps Daily

If the 2018 Spring season is measuring up like the Spring seasons of the past two years in the United States, there are 65 million Americans jogging and running as the flowers bloom, according to Statista data. For a country of 325 million people, that means that 20 percent of Americans are on the move with a jog or run. However, non-profit organization Running USA reports that running race finishers have seen a decline in recent years after hitting an all-time high in 2013. It could be that the focus of jogging and running is becoming more about personal health than racing.

Taking 10,000 steps a day is considered a healthy goal if you want to be reasonably fit and give your overall wellness a boost. But how often do you actually hit that number? According to research from Stanford University, if you're like many Americans, you're falling short. Their recent study found that people in the U.S. take an average of just 4,774 steps daily -- below the worldwide average of 4,961 steps per day. This places America at number 30 out of the 46 countries evaluated in the study.

I've spent most of my adult life as a runner, using bicycling as my preferred alternate fitness method. However, I recently purchased a new home in a beautiful, wooded neighborhood which is ideal for taking walks. My soon-to-be wife, Kelley, and I plan on regularly taking walks through our neighborhood as a supplement to our fitness efforts.

Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on! Research has shown that the energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes and heart disease. Essentially, when it comes to some pretty prominent markers of our health, walking at a moderate intensity can get the job done just as well as running, as long as you’re expending the same amount of energy. Past studies have supported this notion, finding that a daily walk can reduce the risk of stroke in both men and women, reduce the days spent in a hospital each year and can even lower your risk of death by up to 39 percent (when compared with no leisure-time physical activity).

A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, improved depression scores with better quality of life, and increased measures of endurance. However, pedestrian accidents and deaths are on the rise in the U.S. and it's important for walkers, joggers and runners to be alert when on the edge of a roadway.

The new Governors Highway Safety Association report estimates that 5,984 pedestrians were killed in the U.S. in 2017. According to the report, there are increasing signs that both walkers and drivers are dangerously distracted. Although reasons for the recent rise have not been scientifically determined, experts suspect that smartphones and marijuana use are key factors in the deadly trend. In the seven states that have legalized marijuana for recreational purposes, pedestrian deaths spiked 16.4% in the first half of 2017. At the same time, deaths in other states fell 5.8%.

So, if you're going to take up a walking, jogging or running routine, be safe out there -- particularly after sunset. About 75% of pedestrian fatalities occur at night.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

In 1986-1987 the U.S. Army Studied Ultramarathoners' Abilities

I was recently doing some online reading about psychology studies of ultra-endurance athletes and came across an April 1987 report (T21-87) by the U.S. Army Research Institute of Environmental Medicine -- Natick, Massachusetts, titled The Psychological Attributes of Ultramarathon Runners and Factors which Limit Endurance. The study focused on the psychological and training characteristics of 44 ultra-marathoners competing in a 50-mile trail race. The psychological and training variables were used to distinguish differences between "survivors" (finishers) and "casualties" (non-finishers) in the race and to predict race time. In addition, mood changes and runners' physical symptoms were examined to assess changes from pre to post-race. Distribution and availability of the report is noted as being "approved for public release." The authors are noted as W.J. Tharion; T.M. Rauch; S.R. Strowman; and, B.L. Shikitt.

I found it interesting to see that that time frame of the study was from April 1986 through May 1987. In September 1986 I embarked on my first attempt to run across America with the aim being to set a new world record at approximately 68 miles per day, so it intrigued me to see that this study was done during that time. The subjects consisted of 44 registered entrants (42 males and 2 females) of the Massanutten Mountain Massacre 50-mile trail run who volunteered to participate in the study. All subjects were instructed to read and sign a volunteer agreement of informed consent. The 50-mile trail run was completed by 22 of the 61 race entrants. The study found that ultra-marathoners who finished the race weighed less, ran faster in training, and aspired to run a faster time for the race in contrast to non-finishers.

The report's introduction states:

The tactical importance of a soldier's ability to move as quickly as possible over a variety of terrain is critical in certain military maneuvers. Air assault, light infantry and special forces may require the soldier to navigate cross country for a sustained period of 72 hours or more. The physical and psychological demands of these types of military operations are similar to competitive endurance events such as 50 and 100 mile trail runs. These trail racing ultramarathoners, like dismounted soldiers, must often traverse distances up to 100 miles over wet and rocky terrain in temperatures ranging from below freezing to above 100 degrees fahrenheit. Reports of sprains, lacerations, excessive weight loss and hypothermia are common during races as are complaints of hallucinations and paranoia. The importance that psychological factors play in this type of endeavor cannot be underestimated. Since the ultramarathoner and dismounted soldier must persevere at a physically demanding task for an extended period of time, his psychological state can be expected to have a profound impact on endurance performance.

In the April 1987 report, it is written that there were significant differences found between finishers and non-finishers on the confidence-in-finishing scale (finishers scored higher) and finishers had run longer distances in previous races. The study did not find a major difference in training mileage between finishers and non-finishers, although finishers were found to train at a significantly faster pace. The findings also show that predicted finish time was significantly lower for those who actually finished the race and could indicate that finishers had greater confidence in their ability. The findings also indicate that previous ultramarathon experience seemed to be related to the ability to finish an ultramarathon. Analysis of post-race symptomatology showed the most intense symptoms focused on muscular fatigue.

The study noted that it's important to identify moods and symptoms that predict success at finishing an ultramarathon since once identified, runners focus attention on those feelings or symptoms and avoid those that deter from successful performance. The April 1987 study notes previous research which showed that elite distance runners avoided pain zones by monitoring sensory input and adjusting their pace. These associative techniques were used by elite athletes as opposed to disassociative ones ("e.g. sing to oneself, daydreaming pleasant fantasies, etc."), which were reported as being more predominant in slower runners. The study concluded that by using associative techniques on those symptoms and moods that contribute to success one would expect better performances. The report stated:

The findings of the present study are of significance to the U.S. Army in that comparisons between the ultramarathon and a sustained military operation show many similarities. Sustained military operations require physical exertion for a prolonged period of up to 72 hours. Recommendations made to the ultrarunning community are also relevant to the military. Learning to manage stress, utilizing the most advantageous training techniques, and the employment of goal-setting strategies are important to enhance human performance. The athlete and the soldier must appreciate the efficacy of cognition on physical performance. Contemporary training strategies must consider an interdisciplinary approach emphasizing both physiological and psychological parameters.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past