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The Importance of Fitness to Survival
This is a tough subject to address, but it really needs to be discussed. Are you fit? How fit are you? How far and 
how fast can you run or walk if you really have to? If you are being chased and your life depends on stamina, it's 
too late to wish that you had followed that exercise regimen you meant to start before TSHTF. If your spouse, your 
child or your friend is trapped beneath rubble that you can barely budge, it's too late to wish that you had done 5 
or 10 push-ups and chin-ups each day.
You don't have to be Arnold Schwarzenegger, or a Navy SEAL - but you should be able to lift a dead weight of 
100-150 pounds and carry it at least 5 feet before putting it down. You should be able to sprint - all out sprint (for 
your life sprint) for 1 to 2 minutes, minimum, FOLLOWED by 15 minutes of jogging at any pace - but without 
stopping. And if you are planning to live in the wilderness or bug-out to the wilderness, you should be able to 
walk/hike over broken terrain (i.e.- not on smooth pavement) at least 14 miles per day with a 30 pound pack, and 
not suffer from fatigue. (I would say 20-25 miles if all you have to practice on is pavement)
Now, to some of you this may sound impossible or ridiculous. For anyone physically impaired, it may very well be 
and you will HAVE to consider alternatives, such as staying where you are and making the best of it. For anyone 
NOT physically impaired, these minimums are neither ridiculous nor impossible - they are minimums.
Of course, if you are not in shape now, it is not necessary to get up from the computer and attempt to perform this 
exercise straight off. BABY STEPS. Hurting yourself by attempting something you are physically unprepared for 
would be unwise. Start slow - say, one or two push-ups and chin-ups and a brisk walk of one or two miles. When 
these become easy, increase the repetitions and distance. Push yourself, but know your limits.
We all have time constraints, I know. And nothing may ever happen - I know this too. But what if it does? Getting in 
to shape now - at least to meet these minimums - will improve the quality of your life as well as your own self image.
I don't care how good you feel about yourself now, if you are in "survival shape" you are going to feel better about 
yourself. Even if you are already in good enough shape to perform these minimums, testing yourself and passing, 
is going to make you feel better about yourself than you do as you read this post. It will confirm your belief that you
are ready for what may come - at least as it pertains to stamina.
For those who think they are in shape and that sprinting all out for even 1 minute (sixty full seconds) is easy... try 
it. It's harder than it sounds, especially when followed by a 15 minute jog.
In anticipation of the question: Can YOU do this, MEG?  No. I used to, but at the moment I can't - but I will.
I am 48 years old - 49 in September. I need to quit smoking - and I am working on that. I do 10 push-ups, 25 
sit-ups, and walk 2 miles every morning that I manage to wake up on time {grin} (about 3-5 days per week). I still can't 
sprint all-out for 2 minutes without puking, much less jogging another 15 minutes.... but I will. Now that the weather 
is getting nicer and I don't need a heavy jacket, I will be adding a 20 pound ruck to my walk, and gradually 
increasing that weight to my old 40-60 pound Army load. (Unless this kills me first). When I was starting this 
regimen, I was panting at the half-way mark. Now it is almost too easy. I am limited by time, so I will increase weight 
and reps and speed. My goal, by the end of this summer, is to be able to sprint for 1 minute, jog the rest of the two 
miles, increase the push-ups to 25, and the sit-ups to 100. We'll see how that goes... but I think I can do it.
The key to getting into shape for anyone older than 30 or so  is to start out easy. Try just one or two push ups, 5 
sit-ups and a half mile walk, to start - but make it a walk, not a meander. Focus on the task, and do not stop to 
smell the roses. When this seems too easy, it is. Add an extra push-up, an extra sit-up or two, and walk an extra 
block. Keep going this way until you can do at least 2 miles and 10 push-ups and 25 sit ups. Establish a routine - 
get into the habit of doing this 3-5 times per week, and pretty soon you won't want to stop (though you will want to 
stop, initially). By the time you get up to what I do now, you not only wont want to stop, you'll feel "weird" all day if 
you miss a scheduled exercise period.
Oh, yeah - if you are unsure, consult a physician to see if you are fit enough to follow this regimen. If not, ASK your
doctor what you can do to reach a point where you can! Don't cave in - you are only caving on yourself.
Responses:
Oh, to be able to run... ancient history now, of course. Too bad. 
I can still walk, though, so I'd have to think long and hard on the flight-vs.-fight scenario. Matter of fact, I'm currently 
checking out videos and possible classes in using my crutches for self-defense, almost like staves (staffs?). We'll 
see how that turns out.
As for being fit, I haven't tried walking long distances, like beyond a mile or so. I tend to get cramps in my legs, 
depending on the terrain and temperature. Have to build up stamina in that regard, too, I guess. 
Ideas/advice, Meg?
Reply:
	Isn't it amazing how so many with full use of their faculties fail to
	appreciate just how lucky they really are? It's like that old saying -
	"familiarity breeds contempt." I remember being able to see clearly and
	a time when there was no ringing in my ears, and I am determined to do
	my best not to let the rest of my body deteriorate any more than time
	demands. As a non-insulin dependent diabetic I truly fear that my
	disregard for diet over the years may one day make force me to become
	insulin dependent as well. And the deterioration that may follow is
	almost too much to contemplate. I am told that nutritional management
	and exercise will keep me from progressing to insulin, and I hope that
	is true. To me, those who have disabilities, yet refuse to succumb to
	them, are true heroes.
	I would like to advise you, but having no real knowledge of your
	condition or it's severity, it would be foolish of me to try. I would
	suggest asking your physician or someone more familiar with your
	condition. A stationary bike comes to mind. Reverse push ups, leg lifts,
	maybe some balance ball exercises (much harder than it looks and
	phenomenal for finding and developing your center of gravity) if you
	plan on using aggressive self defense techniques. That stupid damned
	rubber band thingy can provide a good workout, as well - but you might
	feel foolish using it.
	The worst thing you can do is injure yourself more by trying to keep up
	with the fast-movers. Think outside the box. How can you use your
	apparent disability as a (psychological) weapon against an attacker? No
	one will take you as a serious threat, so let them think you are
	helpless. Your upper body strength is probably more developed than the
	average man already, because you rely on it to get around. As for
	physical self defense, I would say focus on speed exercises (hand elbow
	arm), grip strength for nerve pinches and submission holds, and above
	all, balance. Swimming is one of the very best all-around cardiovascular
	workouts you can get and will exercise your entire body, if you do it
	right. Ever see the body tone on a swimmer? It's phenomenal! And it is a
	low-impact exercise that will not endanger your joints. Again, consult
	with your physician on a regimen to start and progress upon.
	Once you feel strong enough for training, find a combat martial artist
	(combative arms instructor) - NOT a tournament instructor - to school
	you on submission holds, take downs, releases & escapes, counters, nerve
	bundles (nerve plexus), etc. Find a cop and make friends with them - man
	or woman (though the women are more vicious{grin}) - and explain what
	you are trying to do and why. Most will be happy to help, once they get
	to know you.
	I hope this gives you some ideas to think about. But please, do not try
	to do too much too fast. You won't do yourself any good if you overdo it
	at the onset, and thereby convince yourself to give it up entirely. Baby
	steps.
Excellent ideas- you've given me some points to think about. 
You're right, of course; I'd need to speak to both my endocrinologist and neurologist to get a better idea of the 
potential pros/cons in my situation. 
Actually, I have and have used the exercise band, and the ball, (though I now have to grasp something to lift 
myself back up)
Definitely time to look for a good instructor. I'll let you know. :^)

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