Rob the Expert

Winter has been long and colder than usual in many parts of the country. Just this last week though there have been signs of spring. South Florida, after another cold snap, warmed back up into the sixties. Friends report the daffodils are finally peeking out in north Georgia. Even Boston warmed up briefly into the fifties. So on the East Coast at least we're beginning to think about spring activities--particularly getting active.

Even if you are still "iced" in with not even a hint of green to be seen, now's the time to start thinking about starting (or restarting) a regular physical activity program if you aren't already following one. For most folks, nothing is simpler and easier to do--and more effective healthwise--than walking regularly. You'll find a simple walking program that you can customize for your needs and fitness level right here on the Start Making Choices site.

While you check that out, you can begin today.  Why not take a 10 minute walk on your lunch break or after work.  If the weather is too bad to go outside, maybe you can take the walk in the halls at work. You can also walk around the interior of a mall.  A friend of mine, who doesn't live near a mall, makes several circuits if the outside aisles of a big box store, such as a supermarket, discount department store or large home improvement store--wherever she needs to go to run an errand.  Where can you start today?

As we grow older, we want to stay steady and secure on our feet. Physical balance issues are one of the leading causes of falls in older adults. It's never too early to pay attention to good balance.  Walking regularly can help you maintain balance.  And you can do little exercises like these throughout the day: 1) Stand on one foot as you wait in line--target 30 to 60 seconds. Shift to the other foot if you are still in line. 2) Sit down and get up from chairs without pushing up with your arms or using your hands.

Here are a starter exercise you can do easily at home. It's easy to do a few reps while you watch the news or a favorite TV program.

Weight shifts.  These are similar to standing on one foot but you add a little more effort.  Wear sensible (flat) shoes that give you support--any walking shoe is a good option. Start by standing on both feet with your feet about shoulder width apart. Lift one leg off to floor by moving it to the side slightly. Hold for up to 30 seconds. Then put your foot back in starting position and repeat with the opposite foot. Do as many repetitions as you like. Depending on your fitness level, you might start with 3 or 4 and work up.

Tip:  If you are unsteady on your feet in general or when you try to stand on one foot, then start by steadying yourself on a chair back or the edge of a table.  Work from whole hand support, to one finger, to hands-off (but chair nearby).

This week I want to talk about how you can use a heart rate monitor to get the most out of your physical activity and exercise. (Last week, we looked at pedometers.)

A heart rate monitor is a simple device used to monitor the beats of an exercising heart. There are two types of personal heart rate monitors: 1)chest straps that transmit wireless signals to a monitoring watch and 2) wrist monitors/watches that take your radial pulse (the pulse in your arm). I find the chest-strap monitors to be more effective and useful than the wrist monitors. The chest-strap monitor costs slightly more, but its reliability and accuracy are worth the difference in cose.

Heart rate monitors enable you to know at what intensity you are working out and to set target zones to get the best results out of your exercise sessions. Improvements in cardiovascular fitness and overall caloric expenditure depend on working at a higher intensity that is right for you.  The instructions that come with any heart rate monitor tell you how to select the target heart rate zone that is right for you. This article on target heart rates from the American Heart Association may also be helpful.