challenge · fitness · holiday fitness · holidays · rest · traveling · vacation

Strong Enough for Egypt Vacation

I knew my 16-day trip to Egypt with 3 midlife friends would be a fun, budget-friendly adventure, but it also became a test of stamina and strength for me.

We had no tour big bus providing a comfy, air-conditioned bubble. Rather, our ambitious travel schedule took us through half the country, hauling our backpacks up modest hotel staircases and navigating every natural and human-made obstacle in our path. Although we had quiet evenings, including a few days by a rooftop pool, by day our bodies were moving in lots of ways.

Our first of many tomb and temple visits, the burial chamber of Bannentiu, 26th dynasty (Roman Era) in the Baharia Oasis.

Bodies in Motion

In the desert near the Baharia Oasis we climbed up (then surfed down) sand dunes. In downtown Cairo, the honking cars, uneven pavement, and throngs of moving people in the street demanded constant physical manouvering. We toured ancient sites out in the hot sun, including Luxor’s Avenue of Sphinxes and Aswan’s Forgotten Obelisk. We also used steep ramps and narrow tunnels inside multiple tombs and pyramids, crouching under low ceilings carved over three and four thousand years ago!

Folks climbing a ramp in one of the Giza Pyramids, built for Pharoah Khufu in the 2500s BCE. Kim said the ramps were put in after her visit 16 years ago: before it was just dirt.

As well, we hiked three silent, stunning canyons in the South Sinai region that shimmered white, red, and multi-coloured in the sunshine. The next day, after a caravan of camels and their handlers got us most of the way up Mt Sinai, we used 750 steep steps to get up to its peak.

Riding Asfour (the Second), a 7-year old camel up the first 3000 steps of My Sinai was a highlight. And although Asfour did most of the work, my legs were still sore the next day!

Later, it was a relief to float face down in the salty water of the Red Sea over the most beautiful coral and schools of fish I have seen. We snorkelled twice: off the beach in Sharm El Sheik and off a glass-bottom boat in Hurghada. But even in and near the water, I had to be thinking about dehydration and sunburn.

Kimi and me snorkelling just off the beach in the Red Sea. Video by Lisa Porter.

Getting hurt could mean getting stuck. I nearly did a few times, once when I mildly rolled an ankle in the Coloured Canyon and when I jammed a finger on a tomb doorway at the Saqqara necropolis. But it felt good to keep moving. At least twice we saw a tourist who seemed unprepared or was having great difficulty getting through the tomb shafts.

Kim and Lisa going down the low-lit ramps in what I think was the Step Pyramid, built for Pharoah Djoser in the 2600s BCE. Video by Kimi Maruoka.

We covered thousands of steps per day, even on our 2- to 7-hour travel days. At the last minute I decided to leave my fitness tracker at home, and I’m glad I did. It helped me to make sense of how I was feeling in my body rather than by stats on a screen.

Rope repelling, then a rebar ladder, just to get down into the White Canyon. Our guide admitted he used this to judge hikers’ readiness for this canyon.

Caring Co-Travellers

And my body did feel many things, as I was under the weather for a good part of the trip: first menstrual cramps, a head cold that turned to cough, then mild heatstroke after the first time snorkeling, and finally a stomach bug. On my worst night, I laid awake shaking with chills, sipping tepid tablet-purified water, and waiting for dawn (or death, I had thought self-piteously).

A short video of Cairo’s downtown streets at night. Our group kept close watch on each other to avoid getting lost or run over.

But I survived. As a white, English-speaking tourist with a credit card and travel insurance on a holiday, I was never really in serious danger. I saw many Egyptians who may have been facing economic hardships and health risks I will never have to deal with as a middle-class Canadian.

Nevertheless, I am so grateful for my three travel buddies, who showed each other constant care throughout our journey. We divided snacks, each bought rounds of water, shared everything from tissues to electrolytes, and carried the mood for each other until someone sick (usually me) recovered.

A cat next to my day pack and water bottle. I stayed hydrated with old and new friends!

Kim, who had planned the travel and booked the local guides and drivers, happily made last-minute arrangements to help me join later when an early morning tour of Isis Temple in Aswan wasn’t possible for me. This caring company was the heart of my trip.

Me in a feeling-better moment, making silly Instagram poses with the backdrop of the Red Canyon behind me. Photos by Kimi Maruoka.

Proof of Life

I believe that our greater exertions paid off in greater fun. In exchange for living out of packs and in our sore, dust-covered bodies, we got to see and sleep in neat places, including under the desert stars, where we felt extremely lucky to be there, together and alive.

Our remarkable view of the white desert at night. This photo was not taken with a black/white filter.

There’s a certain idea of midlife that says to slow down, be careful, rest more. This trip refused that. It demanded and invited all kinds of motion, reminding me how much the body can still do when it must. It turns out that I was strong enough for Egypt.

Lisa and Elan racing (falling?) down a sand dune in the White Desert. Photo by either Kim or Kimi.

And by the end of the trip, I used nearly every pill I’d packed and every muscle I had. But getting over everything became part of my adventure story. I came home with a mildly sprained finger, hardwon but still overpriced souvenirs, and a feeling that my flawed and frustrating body could still bring me much, much joy.

Our fearless foursome trekking in the desert. To borrow a phrase from Kimi and her sisters: “We did it!!”
climate change · stretching

Melting

A social media friend does a class called MELT in the UK. I knew she used foam rollers but that was about it. So I did what everyone does these days and Googled it.

Apparently it’s a self-massage treatment that is designed to increase fluid flow through the fascia and reduce pain and tension. And apparently it’s available in several countries and there are courses available on line.

Cool. What’s not cool is our current weather. I am melting in this heat and won’t be exploring MELT until things cool off. In fact, this is a very good time to have a rest day or two. And hydrate.

Eating ice cream totally counts towards hydration!
fitness · fun · goals · soccer

What Counts as Winning

A few years ago, a group of 40+ women organized a “chill” low/no-contact indoor rec soccer league. The idea was to avoid the intensity, aggression, and injury risk that can make adult rec sports feel more stressful than friendly. Stories like those on this Reddit thread confirm that too much competitiveness can make rec soccer less fun.

Our soccer building keeps league-wide policies: in this new league we couldn’t self-officiate or prevent too-skilled teams from registering. Most players still wanted to play on their own teams and keep score. So, how do you ensure a new league will be fun and friendly when many elements stay the same?

We have tried a few things: captains keep a group chat, and referees are asked to be aware of rough play. This year, each team nominated a “player of the game” from the opposing team—a small gesture to recognize effort and positivity, not just goals. Since its inception, I’ve enjoyed playing in this league and am grateful to those who have supported it so far!

Still, as play has improved over the past few years, I’ve noticed a shift in the intensity level of some games. It has made me wonder: how can we maintain the spirit of “chill”?

Here are some on-field ideas teams could adopt or maintain:

  • Drop back for any line or goal kick.
  • Stop play as soon as the keeper has the ball or is on the ground.
  • Discourage any arguing with referees calls. All concerns about calls go through captains.
  • Take a very short rest/water break within each half, even with subs (Ayso, 2024).
  • Rotate players across positions.
  • Teams who notice a skill gap, or when there is a goal difference of >4, pass a set number of times before shooting (Rabinoviz, 2015) or only make ground shots.

And some off-field ideas:

  • Each new season captains create a play agreement they share with their teams.
  • Keep communication flowing between refs, captains, and players throughout the season.
  • Encourage post-game socializing between teams.
  • Skip playoffs (especially shootouts) and just extend the season.
  • Check in with players occasionally for feedback.
  • Individuals can reflect after each game, or the season: Did I have fun? Did the other team help me to have fun? Did I help the other team to have fun? (Thanks to Sara for this idea.)

The goal isn’t to restrict play—it’s to shape it in a way that reflects our shared values: community, fun, safety, and mutual respect.

Around the same time I was reflecting on all this, I read Sam and her colleague’s article, “The Virtue of Aggression in Sport” (2025). I’ll admit, the title gave me pause—given that I was sharing an update about a league trying to minimize aggression! But the authors draw a thoughtful distinction between unacceptable violence and “controlled physicality” (para. 1). I’ve heard a few league players express similar views: physical intensity can be part of what makes soccer feel satisfying. It doesn’t have to mean harm.

The article makes the case that some aggression is appropriate, even desirable, insofar as “those who are highly motivated to win will pursue their goals vigorously” (para. 3). And I don’t disagree—it’s important to clarify what kinds of aggression are acceptable and unacceptable in competitive sports.

Sam’s article makes valid philosophical arguments, but I think our chill league strives to align with its broader point about defining what kinds of physicality we allow. We can pursue the goal of “chill” by creating a space where fun, fitness, and community are the measures of success. Ideally, “winning” isn’t about the scoreboard—it’s about how we feel during and after the game: connected, respected, and glad we showed up.

After playing in our last regular game of this season, I realized one more thing: I care less about physicality and more about avoiding situations where negativity and aggression/competitiveness feed each other. For me, it is essential to maintain positive feelings of goodwill and care for everyone on the field.

So, as the league evolves, I hope we keep deciding together what kind of experience we want to have, then actively working towards shaping that experience. I plan to keep pursuing (vigorously) the goal of keeping a positive vibe on the field: that’s a win for me.

Rec sports players: how do you keep things positive and fun, even with varying levels of skill, intensity, and physicality?

fitness

Public Transit and Fitness

I have been without a car for much of the past few weeks. I was not comfortable cycling for various reasons, so I pulled out my transit pass and started using the bus. My step count went way up.

This isn’t entirely surprising. I have to walk further than my driveway to get to the bus stop, and connecting buses and final destinations do not always align perfectly with bus stops.

It was rather fun to take the bus; definitely more social, and less pressure on me to navigate to where I was going. And because I’m cheap, I often walked to places that were relatively close because I didn’t want to pay $4.00.

Better health outcomes from using public transit isn’t news. OCTranspo has listed a bunch of studies here. This meta-analysis considered 27 studies, of which 9 reported on absolute measures of physical activity associated with public transport and further 18 papers reported on factors associated with physical activity as part of public transport use. A range of 8–33 additional minutes of walking was identified from this systematic search as being attributable to public transport use.

Of course, good integration of transit modes is what will encourage people to get out of their cars and use public and active transit, so this image from a study by UITP on exactly that issue seems perfect.

Pedestrians use a crosswalk while cyclists on a separated bike path wait for them to cross. There is a tram and another vehicle that may be a bus, and two large bike parking areas full of bikes. In the far background, you can see one car and possibly a truck.

equipment · fitness · functional fitness · gadgets · gear · health · overeating · time

Cubiis, productity myths, and The Squeeze

It’s been a long, cold winter, and I work a few days a week from home, so I’m inside at my desk a lot right now. When a friend told me she uses a Cubii whenever she works at her desk I went online to see about it (as one does).

The Cubii is one of many (many) under-desk elliptical and cycling trainers, ranging from about $150-$450 (if you don’t count the high-end ones). They claim to be small, silent, and easy enough to be peddled for exercise while one sits doing office work. The Cubii looks simple and convenient, though if I bought one it might join all of my other doo-dads I have bought over the years for simple and convenient exercise…now gathering dust.

Pedal trainers join many (many) other devices that are sold for exercise at one’s desk: isometric standing devices, standing desk mats with ridges for stretching, disc wobble cushions, gyro balls, and smart water bottles. I remember when at one time there was only the stabilizer ball that you sat on instead of a chair. Now you can buy an entire work station that doubles as exercise machinery.

Various people sitting on exercise balls at desks, a google image search
Various people sitting on exercise balls at desks, a google image search

Awhile ago I read an article by Eryk Salvaggio (2024), “Challenging the Myths of Generative AI”, that has stuck with me. The piece focuses on how, based on misunderstandings about how AI works, certain myths are shaping how we justify AI’s importance and reshaping how we think about ourselves and what we do.

For example, AI is widely regarded as useful because it is understood to save time. (Frequent users know this may not be true depending on how complex the task, how good one’s prompting skills are, and how critical one is about the output). The productivity myth underlying this valuation is the automation of work. If is AI is good because it saves time, then automating more of our work with AI is good because it will save more time. In this AI-infused workflow cycle, where saving time with AI is better than working without it, the automation of work itself becomes the preferred norm.

Put another way, has anyone encouraged using AI to help complete a task more slowly because that task is worth spending time on?

I just spent a bunch of time explaining that idea (thanks for sticking with me) because the productivity myth may take a related form in the world of desk exercise equipment. This equipment is sold as a healthy remedy for the harms of sedentary office work, but it also produces a new idea that exercising while working is good. We save time because we are doing both at once, but in doing so our relationships to work and exercise change.

In “optimizing” work time also as exercise time (or using exercise time to work) then neither work nor exercise needs to be (should be?) the single focus of our time. Whether we are effective working while exercising, or exercising in safe form or duration while working, is beside the point.

Of course, no one lives in this purely either/or world: you can use your Cubii at your desk and still go curling later in the day. And, not every minute of our work day is likely to suffer if we were to divide our attention with light exercise once in awhilr. For fidgety people like myself, physical activity of some sort might indeed promote increased focus during certain tasks.

Furthermore, if you want to exercise at work, you can certainly avoid commodifying it by passing on the costly exercise equipment and opting for brief stretching or body weight exercises. Most importantly, I am certainly not refusing the vast evidence that prolonged seated work is bad for one’s health.

But…in reviewing many review pages of Cubiis (and their first and second cousins) I began reflecting on how serving the myth of productivity means we may be more more likely to buy things that will help us to squeeze more out of our time without questioning the squeezing. When it is always better to optimize by going faster or doing two things at once, we may start to care less about what we are actually doing than how long it takes us to get to the next thing.

Dancing · fitness

Note to self: DANCE

I took a really fun dance workshop over the weekend.

The instructor Vanessa combined elements of Samba and Capoeira to create a class that was the good kind of challenging – difficult enough to keep me focused but relaxed enough to make me laugh when I messed up.

After the workshop, I swear I could feel every muscle in my body, I was sweaty, I had a huge smile on my face, and I thought ‘I need to do this more often!’

And then I had a good laugh at myself.

There is literally nothing stopping me from dancing for fitness more often except that I keep forgetting how much I like it.

So, this post is a note-to-self:

More dancing = More fun.

A GIF of a kid in a blue dress and pink sunglasses dancing in a hallway.​
A GIF of a kid in a blue dress and pink sunglasses dancing in a hallway.

PS – My YouTube search for ‘fun dancing’ provided this marvellous video. Enjoy!

A YouTube video from The Fitness Marshall called ‘Throwback Dance Workout with Mom and Grandma: Whip It.’ The still features three dancers in green t-shirts and black pants against a purple background.

fitness

The Dilemma of the Changeroom

Lately I have been thinking about changerooms. Particularly pool change rooms. I live in southwestern Ontario, where our summertime is pretty brief. In my town, our public, outdoor swimming pools have a truly short season – they open about July 1st and close on Labour Day (the first weekend in September). If you ask me, that’s a lot of money in infrastructure that is only staffed 2 months of the year. (I would like to see public pools open longer and offer more programming, but that is a different post.)  

Locker room, https://unsplash.com/photos/4UbSaPKGRqc

So doing aquafit in summer is particularly fun! You go out into the bright sunlight (usually) and get to enjoy the light along with the exercise.  

One part, though, has been a bit of a shocker. I think all of the changerooms at public pools in my town are just large rectangular rooms with a bench running along the side. There are no lockers, no cubbies, no little walls to duck into for privacy. And of course, the changerooms are organized based on binary gender – there are male and female options only, although some offer “family” changerooms, which are just a small area with a locking door.  

This is not a new topic on our blog; we have written about getting naked in public spaces here and here. I found Kim’s reflections in A Tale of Two Locker Rooms to be especially helpful in thinking about what I even have to say about this.  

I have to admit I am not big on stripping down naked with a bunch of people coming and going. My body is bigger than many others’. I have had more than one kid comment about it in a way that made me feel uncomfortable, but not nearly as uncomfortable as their mother gasping at their comment did. I have body image issues. Truly, I’d like to meet the woman that doesn’t.  

I prefer a small spot with a curtain or door to pull shut, so I can strip down, dry off and pull my clothes on while my body is still damp and often a little sticky. I find it hard to do that gracefully when I’m around people, honestly.  

Several of our bloggers mentioned the inspiration they felt watching senior women stride around naked in these change spaces, and I admit I have felt that too. I love their quiet confidence and often I have seen a group of older women chatting and slowly getting dressed.  

I also have been fascinated when in swimming situations in Germany. When in east and central Europe, I have often said I didn’t know if I felt more embarrassed by being naked, or being seen as a North American prude by covering up my naked self.  

This week, though, the giant empty rectangle of changerooms jarred me more than it might have in the past. For one thing, the insistence on binary gender is pretty bizarre to me. Where are we asking people who don’t identify as ‘male’ or ‘female’ to go. I don’t like the messaging there.

As well as binary gender concerns, I also have gotten used to my new, all-gender change space at my winter pool. It has pretty fancy, large change rooms with doors that lock, and glass windows everywhere in the space. I had never used a large, all-gender change space before, but I have gotten used to walking around a corner and into a male face.  

So when I went to my summer, echo-y rectangle change room, the room felt… kind of naked. Like there was nowhere to step aside and that just… was not great. I’m still thinking on this – like Kim and others say in past posts, what should be wrong with a naked human form? I mean, we all have them…  

Swimming pool
fitness · self care

Planuary – now with fewer actual plans.

Waaaaaaaay back in December, I felt so busy and distracted that I decided this month would be Planuary

I was going to take my time and ease into my ideas and plans for the year ahead.

And then, on January 1, I woke to the news that my Dad was in the hospital and all my plans to plan went out the window.

A GIF of a toddler throwing money out the window of a house
Image description: a black and white GIF of a toddler in a floppy hat throwing money out the window of a house.

Now, obviously, my priorities are very clear here – I have to be there for my Dad and be part of the family team making sure all is well. I’m not troubling myself with concerns of what is or is not getting done otherwise.

But, even though I am not putting pressure on myself to make big plans (or any plans at all, actually), this situation requires me to balance my family care with taking good care of myself.

So, when I’m not at the hospital, I’m prioritizing rest and relaxation – and that includes some movement.

I’m still taking Khalee for walks, of course, and I’m doing stretches and yoga, all things that don’t take a lot of planning or forethought.

And, on top of that, I am doing a few exercises from one of my new favourite Instagram people – Trisha Durham – aka OhTrisha

I just love how she invites us to just move and play. I know lots of people are giving advice on how to do that but her suggestions feel especially doable right now.

Here’s a link to a ‘teacup drill’ that I particularly like even though I am awful at it so far. (Starting at awful is kind of the point.) There are no actual teacups involved – you are lying down and balancing something on your foot or hand and rolling and moving as much as you can without dropping it.

For the record, I always quickly drop it but I don’t care.

I had actually bought Durham’s book Movement Snacks back in December and it arrived late last week. I took it to the hospital with me yesterday and tried a few of the movements while my Dad was sleeping and the extra (and different) moments really helped.

If you feel like a few extra movements could add something good to your day, give her IG a try.

Let me know how it goes!

advice · camping · fitness · habits · nature · self care

To Get More Active, Inconvenience Yourself

I went summer camping with 5 friends recently. We went biking, swimming, kayaking, and hiking—regular outdoor physical activities one might do while in The Nature.

During this time, I noticed how often we were up and moving around to do simple tasks and chores throughout the day, even when we weren’t out out doing the recreational exercise activities.

When we wanted to go to sleep, we had to put up a tent. When we wanted to make a fire but ran out of wood, we had to scavenge or head to the conservation office to buy more. When we wanted to brush our teeth, it was a walk or a bike down the path to the loo. Whenever I misplaced bug spray or sunscreen, I was up rummaging around to find what I needed.

A campfire at night with wood on the ground
There’s exercise to be had in scavenging for firewood!

Not everything was within easy reach when you are camping: there’s often a little added effort to find, get, or make whatever you need. Without all the conveniences of home, we were moving, walking, bending, and stretching in short bouts all day long.

Like most people, I often establish habits and use tools that maximize convenience and comfort when I am at home. How much more physical activity might add up in my days if I intentionally made things slightly less easy for myself? What if I chose to knead bread without the mixer, walk to my mailbox rather than stop after my commute home, use one tissue box at a time rather than plant them in many rooms of the house?

Wall-E holds a plant next to a spaceship
Wall-E Theatrical release poster (fair use)

The animated Disney movie Wall-E tells a story of how, in the future, people have every luxury thanks in part to the machines they invent; consequently, they become totally inert and lazy. The moral of this cautionary tale is that excessive convenience and comfort will diminish our ability to think and act and move for ourselves.

Of course, my tent-trailer and Coleman stove camping experience was still relatively easy and convenient, but I realized that adding some purposeful inconveniences in my daily life could lead to a little more physical activity that I might not even notice.

What are some small inconveniences you maintain for a little more physical activity each day?

fitness

Happy Hump Day

I don’t particularly like that expression – I like to think that Wednesdays are no better or worse than any other day. However, I have decided that this week needs every bit of celebration I can find.

Last week I had bad allergies and spent a lot of time fussing about whether it was COVID. My walking challenge is starting to wear on me. The weather suddenly went from freezing to being hot enough to kill half my poor seedlings when I put them outside to start hardening off. My lanemate and I were both in the world of “I’m too old for this sh*t” after Sunday’s swim practice. We will not even discuss the state of the world, which has me filled with crone rage on many fronts.

So Happy Hump Day: a made-up internet hope that things can only get better.

My allergies are feeling better, so I have more energy. I updated my tetanus booster, donated blood, and will get my second COVID booster on Saturday, so I feel that I am doing all I can to be healthy.

At swim practice, I learned a fun new drill, something that rarely happens after nearly 20 years of swimming with a club. And at Saturday’s practice I got the comment that I have a very respectable butterfly and natural freestyle stroke for long-distance swimming (coach was commenting on technique, as I am not fast). Every little bit of positive reinforcement feels good, even at my age.

The geese along my walk to work are hatching, the trees are coming into leaf, and I may just combine one of my walks this week with a trip to the pond for an early morning or lunchtime swim.

Adult Canada geese swimming with many babies on blue water, a dead branch in the foreground.
The pond, a popular conservation area and swimming spot near my home. Clear water surrounded by trees just staring to turn green and blue sky with whispy clouds above. The trees and sky are reflected in the still water.

I haven’t yet figured out how to channel my crone rage effectively; that is a feminist rather than a fitness issue, but I’ll keep working on it.

Diane Harper lives and swims in Ottawa.