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Walking for Prostate Health – a conversation with author Frank Ring
21 Plays5 days ago
Walking can have a very positive impact on mental and physical health
Frank Ring is a prostate cancer survivor, and advocate for greater awareness of the importance of PSA testing, because the earlier cancer can be diagnosed the greater the chances that it can be cured.
Frank is also a reformed runner who discovered walking whilst recovering from injuries caused by running.
Franks passion for walking has resulted in him writing numerous books about walking, and the establishment of Walking for Health and Fitness.
In this episode of the Abeceder health and wellbeing podcast Fit For My Age Frank and host Michael Millward discuss the positive impact walking can have on mental and physical health.
Their conversation covers
- Different physical processes of running and walking
- Walking footwear
- Rhythmic nature of walking
- Odd Number Walking Breathing Pattern
- Walking for problem solving
- S.T.R.O.N.G approach to surviving prostate cancer.
This is a thought-provoking episode that explains the health benefits of walking and raises awareness of the importance of all men taking a PSA Test.
Find out more about Frank and Michael at Abeceder.co.uk.
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Books Frank Ring has written
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Proactive Positive Ageing.
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Transcript
00:00:05
Speaker
Made on Zencastr. Because Zencastr makes every stage of the podcast production process so easy.
Introduction to 'Fit For My Age' Podcast
00:00:13
Speaker
Hello and welcome to Fit For My Age, the health and wellbeing podcast from Abysida, on which we don't tell you what to think, but we do hope to make you think.
00:00:25
Speaker
I am Michael Millward, the Managing Director of Abysida.
Meet Frank Ring: Prostate Cancer Survivor and Author
00:00:30
Speaker
to Today, my guest is Frank Ring. who describes himself as a prostate cancer survivor and he will be explaining how I can use walking to improve my health and increase my chances of living a long, healthy life.
00:00:45
Speaker
Frank is the creator of the Strong Through Prostate Cancer method and has also written five books that focus on simplifying health and fitness by using walking, habit systems and consistency first strategies to maximize health and well-being.
00:01:03
Speaker
Frank focuses on creating multiple fitness programs centered on long-term health without the extremes of diet or exercise. Frank is based in New York, a city I have visited.
00:01:16
Speaker
If I ever get the chance to go to New York again, i will make use of my membership of the Ultimate Travel Club to arrange my travel. That is because as a member of the Ultimate Travel Club, I get access to trade prices on flights, trains, holidays, hotels, and so many other travel related purchases. I put a link in the description which has a built in discount so that you can become a member of the Ultimate Travel Club
Engage with the Podcast
00:01:41
Speaker
as well. And just like me, travel at trade prices.
00:01:46
Speaker
Now that I have paid some bills, it is time to make an episode of Fit For My Age that will be well worth listening to, liking, downloading and subscribing to. And hopefully one that will also be worth telling your friends, family and work colleagues about as well.
00:02:02
Speaker
Now, hello, Frank.
Frank's Fitness Journey: From Sports to Walking
00:02:04
Speaker
Hello, Michael. Could we start by you explaining a little bit about your life journey and how you got so interested in fitness that you're able to write five books about it? Okay, so interesting as far as fitness goes. My life journey, I mean, i was as a child, I played sports. High school, I played sports. After high school, I played baseball, continued for a few years. And then just in general, I mean, I knew how...
00:02:27
Speaker
how good exercise was for me. I was a runner for years, did ah road races, not a lot, but enough to keep myself in shape. And then ah in my at 35 years old, I made a career switch. I became a school teacher, a high school teacher.
00:02:42
Speaker
and became a cross-country coach after being in school for a year. Cross-country is you know working with runners, so I increased my running during that time. I liked the idea of running, and I did it, but I never really enjoyed running. It's just something I did to stay in shape.
00:03:01
Speaker
Let's see, 2016, I hurt my back, mostly through trail running and lifting weights, doing stupid things, lifting too heavy and stuff like that. Herniated a disc, was out of work for four months. And when I got back in September for the school year, I said, hey, I need to do something else. I began walking with the idea of running again and realized, wow, I really like this walking thing. um I liked it because I was able to listen to podcasts. I was able to listen to audio books. I was able to enjoy the music I was listening to rather than trying to listen to something over the huffing and puffing of running and and worried about being on the road and not hearing cars coming. Walking is little different. It's slower. And it really helped my mindset. My mom had passed away the previous summer. So I really liked the walking. thing
00:03:53
Speaker
What sort of distances were you walking? Well, initially after the back injury, my goal was to just walk down the block and be pain free. I started off really slow, because I didn't want to, I was so afraid of reinjuring my back, it was so painful. The distances were the end of the block, and then the next day, a little bit further.
00:04:12
Speaker
We lived in a very hilly area. The top of the hill was exactly one mile from my house. That was my goal. When I got there, I'm like, why would I ever run again?
00:04:23
Speaker
Because I look back on my training logs, I realized how often I was hurt running. But I always thought that was part of running. I mean, every... Every interview with ah top athletes, they always talk about injuries. They overcame top runners. My cross country runners, you know, they run at such a high level. They were always talking about how hurt they were, how, how sore they felt. So running and injuries were just went hand in hand. And I realized, Hey, I, at the time I was about 53 years old. I'm like, we don't have to be in pain anymore. This is ridiculous.
00:04:56
Speaker
Running is a high impact form of exercise, isn't it? When your foot hits the ground and you're running. You've got quite a small area of your body in contact with the road because it's not really quite your full foot that lands on the on the floor.
00:05:13
Speaker
to shock off thee hitting The the road surface, the footpath surface, whatever you're running on, actually goes through your body. Oh, yeah, I believe that. In fact, um the New York City Marathon, Mev Koflevsky, they did a ah video series of him, and he actually spent so much time in the air because running at that level really fast, you're actually sprint, like you're you're pushing off, and both feet are coming off the ground at one time. Yes.
00:05:44
Speaker
Running is a series of short jumps, isn't it? Perfect way to describe it, a series of short jumps. And you know what goes up must come down. yeah What I was doing before the back injury, I was doing trail running.
00:05:56
Speaker
i was out in North Jersey at the time and the you know the trails were rocky, uneven. and Uneven surface. And it just, you know, beat up on my body. And I had my body quit on me, said, hey, enough of this.
00:06:12
Speaker
You got to take it easy for a few months. So we're not going to, you know, we're going to keep the pain on until you get the message. So that is the difference, isn't it, between running and walking. Running, like I say, is a series of short jumps.
00:06:26
Speaker
And you actually lose contact with the ground the faster that you run.
Choosing the Right Gear: Walking vs. Running Shoes
00:06:32
Speaker
But walking, you are constantly in contact with the ground. Yeah. And I think that's actually an Olympic thing. If you've done the Olympics, your body has to maintain contact with the ground in some form.
00:06:44
Speaker
The process of walking is so started because it was it sounds as if it was the only exercise you could do because of an injury. and then you get i'll walk a little bit further i'll walk a little bit further and then you get more serious about it and i'm starting to think like when anyone gets serious about any sort of sports regardless of what it is there is always a retail opportunity golf is the classic one what sort of special equipment clothing shoes do you use when you are walking The only special equipment is actually a good pair of walking shoes. And there is a difference between running shoes, or running sneakers, right? We call them and walking shoes. And I didn't, when I started walking, I had my running shoes on.
00:07:31
Speaker
I was researching, i wrote for my first book, Walking for Health and Fitness, researching. i'm like, well, let me look into this whole, what, you know, what walking shoes are. And I bought a pair and I put them on.
00:07:41
Speaker
and it felt like I was walking in a pair of slippers. It was so lightweight and comfortable because they don't have to be constructed as heavily as a running sneaker because of what we just talked about, how the pounding and the jarring action of running, the sneaker really needs to hold up and protect you. The walking shoe really just has to feel comfortable, give you a little bit of of protection, and that's it.
00:08:07
Speaker
When I put the walking shoes on, I went out for a walk. I'm like, wow, these feel amazing. Next day, I put the running shoes back on. I felt like the Frankenstein monster with those big clunky shoes he wore. yeah I'm like, wow, what a difference. Those few just probably was a difference of a few ounces, but the construction of the walking shoe was so much. I felt less encumbered. um I just felt so much better. I haven't put on. In fact, the running shoes that I had from, let's see, 2016,
00:08:38
Speaker
When I stopped running, I still have in the closet and they look almost as new as the day I bought them because I really didn't use them much before I got hurt. And the walking shoes are really, really designed for walking.
00:08:50
Speaker
Well, one of the pieces of advice I give to people is you find a good walking shoe, buy an extra pair of them because these companies change over the styles. Like I found so many pairs that I really liked. I like new balance because I have a wide foot, new balance comes in and and wide sizes and,
00:09:11
Speaker
You go back six months later for a new pair and they're, oh, wait that's discontinued. Try another one. And they all feel a little bit different, even though they're the same sizes. So I tell people when you find a good walking shoe, buy an extra pair or two because it'll be worth it and you'll have that consistency.
00:09:29
Speaker
It sounds as if the sort of shoes that you're talking about are great on a tarmac and level surface. But if you're going off road, then you need a completely different type of shoe, I suppose.
00:09:42
Speaker
Yeah. Yeah. i'll I'll say this. The, the walking shoe is good for the roads, for sidewalks and for roads, which is where I mostly walk on even surfaces like ah grassy areas. Yeah. I find ah that, you know, have to be careful with my footing. Uh, but the one thing I'll say is this, you know, I was injured so many times running in all the years walking now since 2016, the, I've had no injuries other than i rolled my ankle when I stepped in a pile of leaves on the side. Instead of going around the leaves, I stepped in the pile of leaves, rolled my ankle on ah a branch that was in in the pile. So it was really my- It was really your fault. Yeah. my my my It was absolutely my fault and not the fault of the activity. Yeah. But you know I have to say that a pile of leaves really does have to be walked through, doesn't it?
00:10:30
Speaker
Yeah. It has to be walked through and you have to kick them in the air and and you have to feel like you're a little kid again because that's what we did as a little kids. We piled up the leaves and then we landed them and jumped on them. A jump from them funny story, just real quick. When I was, ah yeah i probably was about 10 years old, me and my friends, we raked up all the leaves in my yard. My mom paid us to do this, put them in bags and we left them there. She gave us money. We went to the local place, had something to eat, came back and jumped through the leaves, destroyed the bags and just had the best time.
00:11:07
Speaker
She was um angry, but it was so much fun. It's a great memory. This is true. It's true. I've got a dog that likes jumping through leaves as well and you've got you've got hours of entertainment.
00:11:19
Speaker
Absolutely. You're talking slightly there about the good time. And you also mentioned a couple of minutes ago about how when you're running, there's all of the, you've got to get the breathing right. And there's all of the huffing and the puffing. And the it's it's an exhausting activity because you're doing so much in in so much time. But when you talk about the walking, there's, you it's not just a physical exercise. It's almost,
00:11:45
Speaker
like a ah brain cleanse
Mental Health Benefits of Walking
00:11:47
Speaker
as well. you can It has a and definite impact on your mental health in a way that other forms of exercise don't. Yeah, they I think that comes well it comes from the you know what's going on inside the brain that's being activated when you walk. You've got dopamine, serotonin, endorphins, um something called GABA, which...
00:12:11
Speaker
do different, each one has a different function and it's activated by walking. But what I found best is that it's that rhythmic movement of walking, the cross pattern, your your arms and legs kind of, you know, you if you're if you're right, I'm going to get this wrong, but as I'm sitting here, but there's the way your arms and legs swing, put it that way. It's really rhythmic and and hypnotic in a sense and meditative and And if you coordinate your breathing with it, which is so easy, just, you know, I wanna, in my first book, um I talk about the odd number breathing pattern.
00:12:46
Speaker
so Inhale for four steps, exhale for three steps, That's seven. And then on the next cycle of seven, you start on a different foot because it's the odd number.
00:12:58
Speaker
But it becomes it becomes hypnotic. it And it really almost, don't say put you in a trance. That's not right. But ah there's some kind of stress relief that comes from it that is just wonderful. And that's one one of the things that really kept me back walking. One, staying injury-free. But that brain release after the pain of the back injury after my mom passing. And that's what kept me for sure walking because I'm like, I never felt like this running. Um, One the I wrote my book, athletes, professional athletes say the toughest part of the workout is just getting out the door, right? You're sitting on the couch. You're comfortable. That's the toughest part of the workout. And when I was a runner, that was the toughest part. I procrastinated so many times, but you know running was something I had to do to stay in shape. That's what I felt.
00:13:51
Speaker
Once I started walking and and used it's like, hey, I'm going to keep doing this. I started like, I would drive home from work, like looking forward to where am i walking today? Because I've got, I need to finish this audio book or I've got a few more chapters to listen to or, oh, there's that podcast I want to listen to.
00:14:10
Speaker
it it It just changed my whole outlook on on how I felt physically, emotionally, and also changed my outlook on physical fitness itself as I, at with your program, you know, Fit for My Age, as I was getting old, I was now in my mid-50s. And, you know, those four, it actually was seven months in pain,
00:14:33
Speaker
And then recovery was another like three or four months of finally getting out of pain. So I lost a lot of time from injury at a time when I, you know, couldn't, I couldn't afford to lose that time because, you know, as we get older, the weight comes on a lot quicker than when we're younger. it takes a lot more time to get the weight off than when we were younger, you know? So um that's what I've been preaching ever since the, just the tremendous benefit of walking.
00:15:01
Speaker
I'm wondering, When you talk about the mental health aspects and how you're looking forward to to walking, have there been times where you have gone out for a walk and actually ended up walking further than you expected or planned to? Oh, sure, sure. yeah A lot of times, I mean, I'll ill i'll have a destination in mind or or a route in mind, and it just feels sometimes it just feels so good.
00:15:26
Speaker
lot of times I call it the mid-walk turnaround, and this is, you know, if if a long walk to me is like 7 to 10 miles. Mm-hmm. Five is good, that's like, five is a nice, hey, I've got this amount of time to do it. But seven's the sweet spot, and you hit 10 is really nice. But with a 10 mile walk, usually I try to find something like five miles away, a coffee shop, my favorite place.
00:15:49
Speaker
And what I found, one, I'm a school teacher, so I'm always thinking about lessons for my classes. And another, all the books I was writing and my website, you know, ideas for content.
00:16:00
Speaker
I'd get to that coffee shop. I'd always carry with me my pack with water and pen and paper and my reading glasses. And I'd sit there for like a half hour. Just the ideas that flowed from those walks were just amazing. And I found if I didn't write them down, once I got home and sat down in front of my computer, I struggled to, what was that idea? I can't remember it. you know It's like almost like that creativity window shut down once I sat down at the computer. The creativity was taking place while I was out walking. So I use my notes app a lot on my phone, on my iPhone.
00:16:36
Speaker
That was like, um once I started doing that, like as far as the mindset of walking was just like, whoa, this is, I really like this thing. I've spoken to novelists who've told me that they they've used walking and walking their dog and discussed the plot lines with the dog. And they've said, the dog really wrote this book. The dog has come up with the plot lines and I just sort of sit there or walk along and and everything fits into place and you do have to almost have your pencil and a piece of paper with you to to write it all down as it's happening but walking does have this um i've found at least this way of clearing your brain and the fresh air whatever it is i do not know but you do sort of find issues problems challenges can all of a sudden become not as big as you thought they were because you've had that that time to
00:17:34
Speaker
think it through without any other real sort of distractions and without probably consciously thinking it through. a lot of times if I had something on my mind and this and it happens so often that this is this is what I do. If I have a problem that I need to work through, right before I start walking, you know, get out the door, what do I need to, what' do we like what's the thing I need to work through?
00:17:56
Speaker
That's it. That's the only time I think about it. get out on the walk. And I cannot tell you how many times the solution or at least the start of the solution came to me like when I was on the way back and like within a block or two of the house.
00:18:10
Speaker
It was really amazing how often i would like be like, whoa, where'd that thought come from? How come I never thought of that before about this problem? And i mean, it's, it's, you know, if there's anyone out there struggling with,
00:18:25
Speaker
a plot line for a book or um just any issue you're having in life, get out there on that walk and it'll really, it'll start to open up for you. Yes, I agree with you.
00:18:36
Speaker
I agree
Frank's Prostate Cancer Journey: The Role of Walking
00:18:37
Speaker
with you. One of the things that you've had on your mind and the things that's like struck me was that you are a prostate cancer survivor. Yes. And walking helped you with that survival, the treatment and the coming out are the other side. Yes, it did. And it it did in ah in a weird way. And I'll tell you how I developed, well, what what I've gone through. So I had been walking, I had been in like a really good shape, but my PSA numbers were going up. And as just as a public service announcement for the men on your, in your audience to just get that simple blood test,
00:19:15
Speaker
that checks your PSA level and track it because when you catch this early, it is so treatable. Right now, ah right now i am I'm cured. My PSA level is less than 0.01.
00:19:27
Speaker
point zero one So it worked, but the but the journey the through prostate cancer ah was was difficult and I'll get into that in a second. So prior to it, I was in great shape. I was walking. I was doing body weight exercises. Another book that I had written about, fitness walking and body weight exercises. I practice what I preach.
00:19:48
Speaker
Here was the the crazy thing. After the treatment started, I opted for androgen deprivation therapy, which basically kills your testosterone. So ah had that going on, which stops the tumor growth. And then later on, radiation eradicates everything. And During that time, fitness became a challenge only because of what the what the drugs were doing to my system, i just I just felt off. That's the only way I can say it. I was never in any pain or anything like that. Just emotionally, I was off.
00:20:22
Speaker
And walking during that time helped me. I had planned on doing a lot more exercise, body weight exercises. My mindset was off that i my eating habits were really not very good during this time.
00:20:38
Speaker
And then I was got down on myself. So this, I was in this downward spiral emotionally. It just because of the drugs, i'm gonna I'm gonna really blame it on the drugs. And it wasn't until I got out of treatment. I finished the radi, that was in May I got the shot, the injection, first injection, second was in August.
00:20:57
Speaker
End of October, I finished the 28 radiation treatments. And when I'd get out of my walks again, thinking like, what the hell just happened to me? I hope I'm cured. And then I'm like, how would I do this differently?
Coping with Cancer: Frank's Method
00:21:10
Speaker
That's when I came up with something ah called the Strong Through Prostate Cancer Method. It's a ah framework. Because I had all this fitness training, right? I was in shape. I've written books about it. But in, when I call it the fog of war, I was in the midst of this and I just couldn't get my thoughts clear because of the of the medication.
00:21:32
Speaker
And so I thought, well, if I'm having this issue, knowing what I know about fitness. I'm sure there's many men out there who are going through what I did, that fog of war, and have no one to turn to. i mean, I was given a sheet of paper like, hey, follow this nutrition guideline and you know keep yourself active. it Kind of was really it. And I thought, man, I needed more. i wish I had now what I've created. it What have you created?
00:22:01
Speaker
what What's strong is, and I thought I like acronyms, and ah it's really it's a lot of it's it's exercise, mindset, nutrition. So strong. s stands for set your mind each morning.
00:22:12
Speaker
That was the biggest thing that I had difficulty with difficulty with because I felt so scattered during the treatment. I had planned on... My morning readings and doing some personal development stuff. And that went out the window during the time period from May, the end of May till October. I had a book on my shelf called Gratitude Journal. For two years, that book was on my shelf.
00:22:35
Speaker
And it was only after treatment, after I thought about like what I would have done differently, did I take that out and start writing it. That became like, hey, that mindset worked for me. And then again, this was the process of how I developed strong over a few weeks time. So the T stands for train your body with walking and strength. And strength doesn't mean like heavy lifting in the gym, which is what I did after I, um,
00:23:02
Speaker
You had the first injection, you know, doctor said, oh, you're going to lose muscle mass. So I think, oh I got to start lifting weights, which was total opposite of what I had preached in my books and what I was doing, which was bodyweight exercises. I don't know why I did it. I hurt my shoulder.
00:23:17
Speaker
And again, I blame it on that fog of war. So that's what that's what the T stands for, just train and train intelligently. The R, refuel intelligently and nurture gut health, which is so important at any time in our life, but especially when you're going through any kind of illness such as cancer.
00:23:35
Speaker
um The O stands for optimized rest and recovery. So here's what I was doing during treatment. I just, i I wasn't sleeping well. I had um a bad case of and insomnia, which the doctors said would happen to me. um In fact, a fellow Brit, Ray Davies, wrote a song called The Zombies, The the Voodoo Walk.
00:23:59
Speaker
And he talks about, he writes about his insomnia. And that became like my life for a few months. During the day, I'd watch television and I would take these little catnaps, which weren't,
00:24:12
Speaker
what I needed was really proper rest. And finally, my girlfriend who was wonderful during this whole process was like, will you just get into bed and lay down during the middle of the day? Cause that's what you need. And all of a sudden I had an hour or two of, of real rest. So I realized that that becomes a big part of this program and recovery.
00:24:32
Speaker
And then the N in strong stands for navigate the mental battle and the identity shift. So the mental battle was what I, what I talked about being lost in that fog of war. And the identity shift is, you know, you're not the same person after cancer treatment than you were going into it.
00:24:49
Speaker
Um, it just, because of what your body, what my body was been through, I'm sure I'm not unique in this. So this would work for other men. And the G is really the growth of it. Um,
00:25:01
Speaker
what I came out of is grow into the man, you were coming after cancer and the growth that I, I have, are, um, I'm coming through is to help other men, um, my walking books and programs, you know, do that. But now this is specifically for something that, um, you know, I've gone through, I can speak to other men about because I, you know, I was in their shoes and it's been very effective.
00:25:27
Speaker
I would like to explore those in much more detail, but unfortunately, know, we don't have time today. So you are one of those people, you know, Frank, who's invited back to Fit for My Age to discuss those issues in more detail, because I do believe it is very important issue.
00:25:46
Speaker
You said, and you are evidence that prostate cancer is survivable if you catch it early enough. Yes, catch it early. get that PSA test. And for the women in your audience, please encourage the men in your life, the men that you love to just get the simple test, get to the doctor because it's, it's life-saving. Um, you know, my cancer didn't get out of the prostate, but many men wait too long. And once it gets out,
00:26:14
Speaker
<unk>s It's still curable outside the prostate, but boy, the journey is that is such a difficult journey for for men. So yeah you catch it early, incredibly intreatable. And I suppose don't wait until you think you might have something. yeah Put it into your annual routine like you get your car serviced.
00:26:36
Speaker
get your prostate checked, to get your PSA test done, and we'll all live longer, healthier lives.
Podcast Conclusion and Health Reminders
00:26:42
Speaker
Frank, it has been one of those half an hours where you have really made me think, and I do appreciate it.
00:26:49
Speaker
Thank you very much. Michael, thank you for having me on. I appreciate it. Thank you. I am Michael Millward, the Managing Director of Abbasida, and in this episode of Fit for My Age, I have been having a conversation with Frank Ring, an advocate for walking and prostate health.
00:27:07
Speaker
You can find out more about both of us by using links in the description. There's a link to each of Frank's books. At Fit for My Age, our aim is proactive positive aging and knowing the risks early is an important part of maintaining good health.
00:27:23
Speaker
That is why we recommend health assessments from York Test, especially their annual health test. Conformed annually by an experienced lobotomist who will complete a full blood draw at your home or workplace, the annual health test provides an assessment of 39 different health markers, including cholesterol levels, diabetes risks, vitamin levels, organ functions. The list is comprehensive and extensive.
00:27:49
Speaker
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00:28:08
Speaker
There is, as you would expect, a link and a discount code in the description. Get those tests done. I am sure you will have enjoyed listening to this episode of Fit For My Age as much as Frank and I have enjoyed making it.
00:28:21
Speaker
Please give it a like and download it so you can listen anytime, anywhere. To make sure you don't miss out on future episodes, please subscribe. For now ask you to tell your friends, family and work colleagues about Fit For My Age as well.
00:28:34
Speaker
As Frank says, tell the men in your life to listen and get that PSA check done. Remember, the aim of all the podcasts produced by Abbasida is not to tell you what to think, but we do hope to have made you think.
00:28:49
Speaker
Until the next episode of Fit For My Age, thank you for listening and goodbye.