Fitness After Fifty

Fitness After Fifty: Wearing Headphone

When I am not reading I am listening to music or books on tape.  Needless to say when working out at the gym or walking with my dogs I am wearing headphones. I will admit to still using a vintage cassette player or a portable CD player, but headphones are still very important.  Regardless of your sound system you still need headphones to keep your listening pleasure private.

Listening to a favorite workout tape or enjoying lively music makes exercise much less tedious, so we all know that headphones are here to stay.   I know you have been told before and will likely be told again, that wearing headphones when you are walking or running out of doors is extremely dangerous.  Death and injuries are more common than you might imagine among pedestrians who are talking on phones, texting or listening to music through headphones.   Pedestrians using mobile electronics are less aware of their surroundings and seniors are no exception. 

Newer style headphones have been around for awhile, but as a casual user I hadn’t kept up with the research and technology available.   I hate ear buds and still use the foam pieces that cover the whole ear, so it isn’t surprising that an article “Headphones that don’t touch the ears,” (Don Clark: The Wall Street Journal: January 12, 2012) caught my eye.  It seems I am not the only one that doesn’t like ear buds because they fall out during physical activity and they are not comfortable.

The author went on to talk about headphones that indeed do not touch the ears, specifically a model by AfterShokz Sport by VoxLinc LLC.  I haven’t tried them yet but the idea of having headphones that rest on the cheek bones and deliver sound through bone conduction is pretty tempting.  Just the idea that you can be aware of your surroundings while enjoying a favorite audio sounds perfect.  I am looking forward to learning about other models designed to enhance listening pleasure.

Gadgets To Help You Get Moving

Dr. Elizabeth Smoots wrote an article about using gadgets to help us get moving (The Herald: Tuesday, April 4, 2011).  In this particular instance she is talking about the lowly pedometer.  We all know what a pedometer is but the chances are pretty good that you don’t think it is sophisticated enough to do any good.

A pedometer is a tiny device that you can wear on your belt or waistband that records the movement of the hip with each step.  Over the course of the day it counts the number of steps that you take.  The thing that I have never been able to figure out is why two steps (one with the right and one with the left foot) is counted as one, seeing you wear the pedometer on one hip?  Can anyone help me out with this one?

Inactivity is killing us and is the third leading cause of death in the United States.  You would think that would scare more people but for some reason it does not.  Regardless of how long you plan to live, it is a fact that active people are healthier than those who are not.

The hope is that a simple gadget, like a pedometer, will motive people to move.  If you are actively doing something to improve your health you are, at the very least, making yourself more aware of activity level.  Researchers conclude, the author says, that wearing a pedometer is a simple and non-invasive way to signal you that you need to get moving. 

So, put on your pedometer and set it to zero.  You can forget that it is there, but by bedtime you will be able to tell whether you passed the test.  If you only took 5,000 steps you are quite sedentary.  For good health the CDC recommends setting your sights on doing 10,000 steps a day (that is really quite a lot and something to be proud of achieving).  Don’t give up if you find yourself at the lower end of that spectrum, but set a goal (a few steps more each day) and go for it.

It might help you get started if you think of this as a “walking program.”  Get the go ahead from your doctor. No, he/she is not going to tell you that exercise is bad for you, but getting that okay might serve as an incentive.   Next, determine your baseline but don’t let this discourage you.  The next step is to pick a personal goal (be sure it is something attainable) and go for it.  Keep a log and reward your accomplishments.

Think of a pedometer as incentive.  It won’t do anything for you per se, but it will provide motivation.  Most of us are very goal orientated, but often our goals are too lofty and impossible to achieve.  Although electronic gadgets are not necessary for walking, electronic monitoring devices such as step counters, pedometers, heart rate monitors etc. are helpful tools for goal setting and monitoring.

At the very least, when you put on a step counter you will get an idea of how active you are, probably less than you think.   The gadgets serve as reminders that maybe you should get your own cup of coffee or take the stairs instead of an elevator.  The good thing is they serve as a reminder as they hang from your belt, they aren’t a hassle, and they don’t require a big investment.  Pedometers range from very basic models to souped-up versions.  They all count steps, but some count calories, talk to you and monitor your pulse.

Staying Cool While Exercising

I no longer need an excuse for night sweats and hot flashes but I do continue to get very warm while I am exercising, especially during the warm summer months when the gym (in my estimation) is too warm.  What do you do if you are one of those persons who sweat profusely when on the treadmill or racing around on the tennis courts? 

I found an article in the McClatchy-Tribune Business (July 21, 2008) by Ariel Hansen, that discussed ways to stay cool while working-out.  Most of her tidbits had to do with exercising out-of-doors, but I don’t see why the same suggestions wouldn’t hold true for those of us melting on the treadmill.  Her thoughts include:

 

• Adequate fluid replacement.  The main source of cooling is sweating and the body needs to replace that water.  She advised drinking 15-20 minutes before starting a workout program and then sipping often while your activity is in progress.

 

• Acclimate yourself.  Even supposedly cool gyms seem warm during the heat of the summer.  If you feel warmer than usual it isn’t remiss if you tone down your level of exertion a bit.  This is especially important if you are overweight, under weight, elderly or pregnant.

 

• Select exercise clothing that will wick moisture away from your body.  Wear loose clothing and socks that don’t hold odor and will let your feet breath.  If your feet sweat a lot you are familiar with that drenched icky foot feeling.

 

• While on a cruise ship I was introduced to the idea of iced towels that they kept in a small refrigerator, and I thought that was the best thing ever.  On your own you might consider using an ice pack scarf.  The blood rushing past the cooled skin helps cool the rest of the body, or so they say.

 

There was a second article published in The Wall Street Journal (July 13, 2010) by Laura Johannes about modern technological advances along these lines.  She talked about the growing number of companies that are now marketing personal cooling devices that (hopefully) keep you exercising longer and harder.

 

Personal cooling devices include a range of items that are designed to bring down your core temperature before or during your exercise periods.  They are generally filled with ice water or a cooling gel (need to be refrigerated before using).  Some of them are quite complicated and are still being tested, but small ones such as neck coolers, bonnets and cool strips for anywhere on your body piqued my interest.  In particular a strap on gel-pack for your palm that keep cold for 30 minutes or longer

 

Doctors caution that you should not count on these devices to prevent real heat stress or exhaustion, but I think we all might be a heck of a lot more comfortable if our sports bras, shirts and socks weren’t soaking wet.

 

 

 

 

Helmets: Protect Your Head From Injury

 

Helmets are in!  Head protection is the driving force behind making helmets a mandatory sports accessory.  We are pretty good about making our kid’s wear them but have not been as good about practicing what we preach ourselves.  Many adults have resisted the idea of head protection because they feel that helmets are ugly and uncomfortable.

 

Samantha Critchell wrote an article for the Herald (Tuesday, March 2, 2010) about a new look in helmets.  The trend today is for safety and health, so manufacturers have been busy making and marketing state of the art head gear for many of your favorite sports.  The high profile accident involving Natasha Richardson has raised public awareness and hopefully more people are going to sit up listen.

 

I love the feel of the wind in my hair and really hate wearing a helmet when I bike, skate or ski, but down deep I know this isn’t the sensible attitude to take.  Improved styling and comfort will win me over in the long run because I know how important it is to protect my head.  Do you think I can find something in a pretty pastel?

 

Modern helmets are much more comfortable.  They are warm, and padded, and some have even been wired for cell phone and iPod connections.  What more could you want?  A helmet should be as much a part of your gear as the rest of your equipment. Some sports have helmets designed especially for that particular activity, but wearing any kind of head protection is better than nothing at all.

 

Whether you wear a helmet because it makes you feel safe or because you have learned the hard way, it is time to spread the word.  The key is being willing to wear it.  No matter how advanced your helmet is it won’t do you any good if you don’t wear it.  It is time for helmets to become the norm, and not just because it has become the law in many communities.

 

Wear your helmet but don’t be cocky.  Just because you are wearing a helmet doesn’t mean that you should tempt fate.  A helmet doesn’t mean you should peddle faster, ski recklessly or do anything else in an unsafe manor.  Hot dogging is not for everyone.  The helmet improves safety up to a point, but you still need to use your head for something besides a decoration.

 

New Toys for the Gadget Orientated Fitness Geeks

 

 

I have a drawer full of pedometers (most of which I can’t figure out how to reset) because I love knowing how many steps I have taken or how many miles I have logged.  I can’t resist.  Whenever I see a new tool to help me keep track of how many calories I have burned off I am first in line.  This is what it is all about, right?  I enjoy the idea of being physically fit and am really good about keeping to my routine, but I also want to have my piece of cheese cake and eat it too.  I log miles on the treadmill or running around the neighborhood to balance out the piece of cheese cake that I had for lunch or plan to have after dinner.

 

Just think how neat it would be to be able to track your calorie burn 24 hours a day.  There are a number of products on the market but the latest one to catch my eye is the Fitbit Tracker.  It has a motion sensor that senses your motion and converts it into all sorts of information for you.  The tracker measures the intensity and duration of your physical activity, monitors the calories burned, steps taken, distance traveled, or even how long it takes you to fall asleep (and how often you get up during the night).  You can wear the tracker in your pocket or clipped to your clothing 24 hours a day.

 

The Fitbit FAQ says it is most practical for everyday activities such as walking, running and household chores.  It cannot be used for swimming and is less accurate for things like biking, but you can manually enter the activity into the program and it will give you an estimate.

 

The Fitbit has a blue OLED screen that displays steps, calories and your overall activity level.   You manually enter in the calories that you consume to be figured into the overall readings.  Information can be downloaded onto your PC.  The software will run on Mac OS and Windows XP/Vista.

 

Sounds like a good idea doesn’t it?  I am especially intrigued by the idea that you can wear it at night too.  Seeing that I am a restless sleeper I am hoping that it will tell me that I am burning a lot of calories at night too (dream on).  Will this work for us?   I would love to hear if anyone has tried any of these new toys, and it they are an incentive to you?

Skating for the Rest of Us

Skating for the Rest of Us

I love to skate, so of course I was all ears/eyes when I heard/read about a review of Inline Skates for “Newbies and Klutzes” by Anjali Athavaley (Wall Street Journal of Thursday, October 25, 2007).

Because I didn’t learn how to skate until I was 59, I wasn’t about to invest in a really expensive toy, and to me $239.99 (which seems to be the standard price for the new models) sounds expensive.  After 4 years I still consider myself to be a “newbie and a klutz” and yes, it took me 3 years to learn how to brake comfortably so I think I know what I am talking about.

I came up through the ranks.  I started out with a $20 pair of skates from K-Mart and then graduated to a few more expensive hand-me-downs from my daughter.  I wouldn’t recommend that route though because the cheaper skates gave me blisters every time I wore them.  I guess the fact that I was willing to put up with blisters was proof that I really loved the sport. I would skate, get blisters, wait for them to heal, wrap my ankles in moleskin, and skate some more.

My first “real skates,” which I still have, are by Salomon and I paid $150 for them.  They felt so good that I thought I had died and gone to heaven.  Now, a new wrinkle has appeared and this article talks about skates that market themselves as being easier for beginners to roll over bumpy ground.  They are talking about larger wheels, more padding to keep you from getting blisters and drawstrings to let you tighten your skates with out re-lacing them. I haven’t tried any of these but I must admit that I am interested. Let’s take a look:

K2 T: Celena (in pink and gray) for the ladies although it mentions that the wheels allow you to roll fast (I’m not sure that is a good thing for the newbie or the klutz as I still breeze a long at a slower but reasonably respectable rate) but take a look at (www.k2skates.com).

K2 Moto 90 for men.  It says they roll easily on rough terrain.  It does mention that they are a little heavy which makes skating backwards awkward (like I am going to worry about that).  Check www.K2skates.com for retailers.

Rollerblade Activa 4.0 for women boasts about being light weight and simple to maneuvers (www.rollerblade.com ).  Rollerblade Crossfire 4.0 is for the men and boasts drawstring closures and rolls smoothly.

Sign me up for this one!  World Class Skate EZ Terminator Two Wheel Inline Skate with Dual Braking System costs $297.77 (I may have to save my pennies for this one) by (www.worldclassskate.com).   This one comes with a hand brake that attaches to a belt around where waist (they do mention that if you are skating fast it can cause your body to jolt forward).  Expect some stares--the skates are connected to the belt via cords that run up the backs of your legs and have two wheels instead of four.

 

Skating out of doors is unbelievably cool.  I hope you will get over your fear of falling and give it a try no matter what your age.

Deodorizer Utility Bag For Gym Rats

We’ve all heard stories about malodorous gym shoes and other unsavory items carried to or from the gym, or even left in the locker over the weekend.  Whether you travel with your job or just carry your workout clothing with you to work everyday, you will be pleased to know that your sweaty clothing don’t have to be a social issue.

Andrea Sachs wrote a description under Travel Gadgets for the Herald (Sunday, March 4, 2007 in the Travel and Leisure Section) about a Universal Deodorizer Utility Bag.

A product called The Flat-D Universal Deodorizer Bag (www.flat-d.com) has been designed for those of you who want to take the “stink” out of clothing that has escaped your usually fastidious care. These items absorb odors like smoke or perspiration from clothing, shoes and other clothing.  Activated charcoal will neutralize and pull the odor out of the items that you put in the bag.   Even sweaty workout shoes will be presentable for your next aerobics class.

People who travel can use these bags to keep dirty clothing isolated from the clean clothes in their luggage.  The Velcro closed sacs, which come in three sizes, are lined with activated charcoal which soaks up the smells

Musical Jacket

If you can afford the lift tickets for snowboarding or skiing you can afford the latest sound option.  Business 2.0 Magazine (March 2007) highlights sound options, and the one that caught my eye is an electronic jacket with an Integrated iPod Control System.

The Burton Amp is a wearable waterproof GORE-TEX jacket made exclusively for use with iPod.  The Burton Amp and Apple’s iPod make it easy for active users to control their music from the sleeve of their jacket without fumbling with zippers, gloves or pockets.

The jacket integrates the iPod control through a soft, flexible control pad that is integrated into the arm of the jacket. All you have to do is touch the control pad on your sleeve to change songs or volume levels. The iPod is held safely in the jacket’s chest pocket. 

This gadget looks like it would be ideal for skaters and bikers too if incorporated into a lighter weight jacket, (www.apple.com), but be sure to pay attention to what you are doing.

BioTrainer 2 Exercise Monitor

Another new tool to make exercising fun!  I love LED screens that tell me how many calories I have burned.  How else can you tell if you have worked off that brownie you had for lunch or if dinner will be a salad or something really yummy?

A pedometer is fun but I tend to only use it when I am actually walking.  I have tried wearing it at work a few times but when I bend over it tends to reset itself, so I am still not 100% confident about my calorie expenditure. A pedometer uses a simple sensor that basically counts your steps and then tells you distances and maybe even calories burned.

Wait until you read about the BioTrainer 2!  The BioTrainer uses a sophisticated motion sensor to monitor your body’s movements.  It is the size of a pager.  Clipped on your waistband it will analyze all of your body movements, and will give you an up to the minute report on how many calories you are burning.  It measures and will keep a running tally not only when you are power walking and jogging, but when you are doing things like dog walking, housework, or other daily activities as well.

Based on your weight, the BioTrainer measures your physical activity (frequency, duration and intensity) based on your weight, and gives you an idea of how many calories you have burned.  The only activities it doesn’t measure are swimming and resistance training.

Enter your weight, clip the BioTrainer to your waist band and go….It is easy to program (you set the clock, enter your weight and you are done).  To read how many calories you have burned all you do is click on the calorie button.

You can click on (www.exercise.about.com/od/fitnesstoolscalculators/fr/biotrainer.htm) for a fun and informative description of the BioTrainer, or check the website (www.biotrainerusa.com/default.asp).

This looks a must have gadget for all of you fitness buffs out there.

Heart Rate Monitor Glove

A new fitness toy has been developed for those of us who strive to make fitness fun.   You must admit that a machine that tells you how fast you are going, what your heart rate is, and how many calories you are burning is much more motivating than just taking it for granted. 

Impact Sports Technologies has developed a new way to monitor personal fitness goals and put all of the data in a glove.  The Power Glove is a simple way of monitoring your personal data based on dynamic heart rate.

The glove weighs only one ounce so it is not only comfortable on but easy to keep tucked in the pocket of your gym bag. The sensor will provide on-the-go feedback on heart rate and calories burned during everyday used and is based on your own personal profile.  Because the monitor does not require a chest strap it can be worn during your daily activities.  The glove uses an embedded sensor and features an easy to read LED display on the back of the glove that can be seen day or night.

The glove is available online at www.impactsports.com and will soon be available at retail outlets.  Future versions will also monitor blood oxygen levels and will interface with a PC- based fitness and calorie counting program.  Who said working out couldn’t be fun?