But don't rush in - as much as you need to know will hopefully be explained by my sermon this week after Rod's exculpatory contribution in his capacity as Walk Leader.
And so, we gathered slowly under an improving sky, in the vicinity of the market place in Bensafrim.
Very nice to welcome Hilke and Peter back. Ingrid made it down from her mountain eyrie, Hazel, Maria and John defected from the AWW under a threat of a 22 km marathon, and Tony came out of retirement under pressure from his dogs, who instinctively know when it is a Wednesday. We were evenly balanced at five women, five men a bitch and a dog. And Shadow and Jess!
John is master of the art of starter photos, triggered by his smartphone. Not bad for a group with an average age of well over 70. L- R Back Tony, Rod, John, Paul, Peter, Front Ingrid, Hazel,Maria, Hilke and Myriam.
Here is Rod's recollection of proceedings:-
Back to Bensafrim this week, where a pretty reasonable turnout met for coffee at the usual Market Square Café in rather more clement weather conditions than last week.
The start was interrupted somewhat by a dog / chicken altercation in which rather inevitably the chicken came off second best. Terms and relations with the owner were most diplomatically negotiated through the charms of our ladies whilst the chaps maintained a discreet distance.
Negotiations to rival Brexit
Thereafter a not particularly original walk was followed over the serra north of Bensafrim with very little to disturb the normal erudite and far ranging conversation we have come to expect of WAGS.
Indeed it was so uneventful that towards the end our leader was smitten by an impulse to inject a bit of yesteryears experiences into proceedings by including a loop up to a nearby trig point. There certainly was a rather easier way up than that chosen...which followed a rather tortuous* mountain bike trail and even a short off piste section but with a few inevitable grumblings 7 of the 10 did make it to the top...the remaining 3 obviously, and probably rightly, felt it was somewhat outside WAGS walk parameters and took the flat route home.
Good mobile reception at least!
At least the overall distance of almost exactly 10k, depending on whose App you believed, was pretty much according to the book.
Sadly Barbero´s Cafe, which had done a rather good job for us as tostas mistas were concerned over the last year, seems to have gone on a long vacation or maybe once again into liquidation, so we had to repair to the Café Nacional for sustenance ….not quite so agreeable and convenient but they do a good enough job with tostas well up to standard.
* I would have preferred 'torturous'!
Rod's Tosta Mista
Indeed, the mental aberration that occurred to Rod, when he suddenly had a flashback to his recent youth, and charged off up the torturous track to the trig point, may have been partially my fault, as without thinking, when we were nicely on a flat path to an early lunch, I blurted out that we only had a kilometer to go, and had completed just over 8 km.
This stung his Pathfinding pride and he decided to include a vertical loop. 7 Foolish Virgins* followed, but the 3 Wise WAGS saw through his momentary crisis and headed straight back to Bensafrim, never to be seen again on this walk. I do hope they arrived safely!!
* This dates back to a walk led by Mike almost exactly 10 years ago which can be found HERE
A few photos of the walk by John and Myriam follow with a little colour commentary.
Lots of Ooohs and Aaahs at the sight of this jenny and foal at the beginning of the walk - mainly from Rod who has a thing about donkeys!
Pretty soon we began to negotiate the rapids and torrents caused by the recent deluges that have relieved the Algarve of all signs of drought.
Maria attempting a Telemark Turn - or is it a Stem Christie
No chance of getting lost with John finding signposts in the undergrowth and Shadow sussing it out.
Caption competition please!
Signs of agriculture.
Before the rebellion the last known picture of the complete group except the photographer. The sun was out and the cows standing up!
Before the rebellion the last known picture of the complete group except the photographer. The sun was out and the cows standing up!
The sting in the tail! Steeper than it looks here.
Made it to the Trig Point
An experienced negotiator is called in to handle 'Chickengate' (or lack thereof!)
John's flamboyant courting dance amuses the target of his intentions!
And then we had bifanas -
and Rod opted for the TM which you saw earlier.
- in the Cafe Nacional.
One of Myriam's notes to me re the outstanding debt from last week. All settled.
I had a profusion of tracks and stats sent to me as for once everyone's device seemed to have worked!
1. Garmin displayed on Google Earth
Garmin Stats
The above may be from John's GPS - correct me if I am wrong
Below ViewRanger from Rod's smartphone app
-and miraculously a complete LocusMap track (below).....
...........with combined stats.
Please note that these tracks only apply to those that achieved the summit trigpoint. Regrettably the 3 Wise Virgins did not have a recording device.
Now to the meat or muscle of the matter - Sarcopenia. No doubt one or two of us have been aware of the fact that our walking abilities have diminished slightly - more than can be accounted for by too much of a good thing, or just sitting in front of computers and TV.
This phenomenon has a medical reality, and is known as Sarcopenia or muscle loss due to aging. From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging.
Much intensive and learned research has been done on the subject, far too detailed to go into here.
Physically inactive people (NOT us) can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss.
Sarcopenia typically happens faster around age 75. (Oh no!) But it may also speed up as early as 65 (too right!) or as late as 80. It’s a factor in frailty and the likelihood of falls and fractures in older adults.
In summary, your body normally keeps signals for growth and teardown in balance. As you age, your body becomes resistant to growth signals, resulting in muscle loss.
In addition to aging, sarcopenia is accelerated by low physical activity, insufficient calorie and protein intake, inflammation and stress.
And another thing. Among
the many underlying causes of sarcopenia, mitochondrial
dysfunction is inherent in a variety of aged tissues. Mitochondria are the “energy factory” of our body. Mitochondrial diseases are long-term, genetic, often inherited disorders that occur when mitochondria fail to produce enough energy for the body to function properly
Noticeable loss of strength or stamina and unintentional weight loss are signs of multiple diseases, including sarcopenia. One may ask - 'If I am still a fat overweight glutton does that mean I don't have sarcopenia? Ans. No but it may be much worse!
Now that I have put you all at ease - there is a little light!
The strongest way to fight sarcopenia is to keep your muscles active.
Exercise is the most effective way to reverse sarcopenia. Resistance training is best to increase muscle mass and strength. However, combination exercise programs and walking also fight sarcopenia.
If you're deficient in calories, protein or certain vitamins and minerals, you may be at higher risk of muscle loss.
However, even if you aren't deficient, getting higher doses of some key nutrients can promote muscle growth or enhance the benefits of exercise.
Protein, vitamin D, creatine and omega-3 fatty acids can all improve muscle growth in response to exercise.
Steak, Fish and eggs are therfore useful in fighting muscle loss and the good thing is you need more as a 70 year old than you did as a 20 year old. Bifanas and Tostas mistas are also thought to be beneficial, especially when rinsed down with black coffee or alcohol free beer!
The bottom line is even simple exercises like walking can slow your rate of muscle loss. At the end of the day, the most important thing is to get active.
Three examples of people getting active and fighting off sarcopenia!!
Quod Erat Demonstrandum
A Senior WAG named Rod Frew,
Was often asked what he would do
If out on a walk
He was caught very short.
He replied 'Every bush is a loo!'
