Chosing The Right Exercise Plan For You Before starting any exercise program it is important to find out that the physical activity you choose is right for your age, overall health and within the resources you have available to you. Make an appointment with your doctor for a checkup and then talk over the choices you have and what would be the best course of action for you. Depending on weight and physical strength, agility, and range of motion your choices will vary. Some doctors agree that getting outside and simply taking a 20 minute walk to start you off will be beneficial. As your strength and endurance grows, branch out and explore the great outdoors while getting and staying healthy. Here are some outdoor activities and the calories you can burn: Bicycling - 6 mph - 240 cals./hr. Bicycling - 12 mph - 410 cals./hr. Cross-country skiing - 700 cals./hr. Jogging - 5 ½mph - 740 cals./hr. Jogging - 7 mph - 920 cals./hr. Jumping rope - 750 cals./hr. Running in place - 650 cals./hr. Running - 10 mph - 1280 cals./hr. Swimming - 25 yds/min - 275 cals./hr. Swimming - 50 yds/min - 500 cals./hr. Tennis-singles - 400 cals./hr. Walking - 2 mph - 240 cals./hr. Walking - 3 mph - 320 cals./hr. Walking - 4½ mph - 440 cals./hr. (Source: NIH) Planning for Success Here are some proven tips to ensure a good start to a healthly routine: Do it the same time everyday Sign a contract committing yourself to exercise and do it with a friend holding each other to the deal. Put "exercise appointments" on your calendar. Keep a daily log of what you do. Check your progress; are you walking farther in the same amount of time, for example. Think about joining a health club. The cost gives some people an incentive to exercise regularly. Avoiding Injury Once you've decided on a fitness program, nothing could derail your good intentions faster than an injury. Not all injuries can be prevented, of course but taking precautions can help reduce your risk of injury and let you enjoy your newfound activity all the more. Start slowly and be realistic. If you start out trying to do too much, you may get discouraged and quit altogether. Warm up with a few minutes of light activity before you get going on your chosen form of exercise. Learn to recognize the signals your body sends. Although it may be normal to feel a bit sore after certain exercises, you shouldn't feel actual pain or serious discomfort. Monitor yourself as you exercise, to make sure you're working out at the level that's best for you. Pay attention to potentially serious warning signs such as chest pain, dizziness, breaking out into a cold sweat. Target Heart Rate Your target heart rate is a range at which your body is getting enough of a workout to get stronger, but without overdoing it. For most healthy adults, the National Heart, Lung and Blood Institute (NHLBI) recommends a target heart rate between 50 and 75 percent of your maximum heart rate. The rate changes depending on how old you are. Finding your target heart rate First, subtract your age from 220 to get your maximum heart rate. Then multiply that number by .5, and then by .75. The two resulting numbers are the low and high end of your target heart rate. Here's an example. Let's say someone is 45 years old. 220 minus 45 equal 175. That's their maximum heart rate. 175 x .5 = 88 and 175 x .75 = 131. So, a 45 year old has a target heart rate between 88 and 131. NHLBI says if someone is just starting out, they'll want to be in the lower part of the range, pushing more as they get in better shape. Checking Your Heart Rate The American Council on Exercise suggests you check you heart rate during and right after you exercise. ACE says the two easiest places to check your pulse are: the wrist at the base of the thumb, called the radial pulse the neck, just to the side of the Adam's apple, called the carotid pulse You should count the number of pulses in ten seconds and then multiply by 6. If you get 20 beats in 10 seconds, then your pulse is 120. CAUTIONS A number of medications alter your heart rate and therefore will alter your target heart rate. You need to discuss any exercise program with your physician. Also keep in mind that many herbal supplements will affect your heart rate and need to be taken into consideration as well. Always remember while exercising to pay attention to your body. If you get dizzy or lightheaded or experience chest pains, you should stop immediately and seek medical help. Herbal Supplements And Your Health The use of herbal products is skyrocketing. From vitamins - to weight loss products - to pills and supplements to help your memory, your eyesight and your mood - more and more people are taking herbal supplements. But there are concerns you need to be aware of. For one thing, if you are taking any prescription drugs, herbal supplements can cause problems. The National Center for Complementary and Alternative Medicine reports that 18 percent of people who take prescription drugs are also taking herbal supplements and/or high dose vitamins. We will be exploring the many aspects of the benefits, possible negative interactions and common sense use of natural supplements in upcoming issues of Living Healthy! Outdoor Fitness Tips Taking precautions according to the type of weather you'll be in is as important as choosing the right equipment. (We'll be covering this topic in an upcoming edition of Living Healthy) On hot or humid days, avoid going outside during the midday when the sun's rays can be intense; make sure you drink enough fluids; wear loose-fitting lightweight clothing; and watch out for signs of heat stroke such as dizziness or high body temperature. On cold days, dress in layers to feel more comfortable. Layering provides air flow and also allows you to either shed or add layers for conditions. Also remember to protect your hands with mittens or gloves. When walking or biking, watch out for snowy or icy patches to avoid a slip and fall. In addition, on days when the weather is less than desirable outside, consider an indoor alternative. You may even find a local program for walking at a nearby mall. There are also sport-specific precautions to take, such as: Bikers and skaters should always wear a helmet to protect their head. Runners and walkers should make sure their shoes give them enough support. Ball players and racquet players should use protective eye goggles. Although you may not be able to avoid all injuries, being prepared is the first step to avoiding an injury that will stop your exercise program.