Too much to sit increases the risk of premature death and discomfort after graduation. US adults sit 6.4 hours a day, a recent study including television and video surveillance and computer use. Adults aged 65 and over sat rather longer. Physical activity can weaken or eliminate this risk. To weaken, you need 2.5 hours a week; 5 hours to eliminate the risk.
Need motivation? How about treating yourself with a fitness tracker?
Senior Planet looked around and consulted Ted Vickey, PhD, Senior Advisor on Fitness Technology at the American Council on Exercise, for advice on options and finding and using a working tracker.
First, some options, from very low-tech to bells and whistles:
- pedometer. This option requires family members not to beg to help you find out. Visit https://www.pedometersusa.com The day we visited, a fancy $ 8 model had been lowered to $ 2.89. Wear it on your belt, you are in business. Basic information, but simple.
- Smartphone with dual use. This built-in, non-chargeable feature had been on my iPhone for quite a while, haunting me before my son alerted me. In my model, the symbol indicates "health" with a red heart. It tracks the walking and running track, the steps and the climbed flights. There is a medical ID card that allows you to specify age, weight, height, emergency contacts, medical conditions and your medications. It motivates me. If the battery of your mobile phone stops working, the tracker will do the same.
- Fitbit Charge 3. This was shown on some of these technical lists, eg. B. "The Best Fitness Trackers for 201
- Smartphone apps. Ted Vickey frequently suggests apps for smartphones that are easy to download and often free. Go to My Fitness Pal and look around – would you like to plan a run, go for a walk? These are just three of many possibilities. If you get bored, you can try another.
- Apple Watch. This is Ted Vickey's choice, though he jokes that "The Fitbit makes fitness; The Apple Watch [with its myriad features] makes fitness." It's an investment (the 4 Series is about $ 400), but has numerous Features and screams "success" as most know it's expensive The Apple Watch 4 Series monitors heart rate and training detail, letting you set goals and set a target pace (you get a gentle tap when you reach them .)
Before Buying You Should Consider Ted Vickey's Tips He recently set up his father, Fred Vickey, 83, with a Fitbit and he loves it.
"You You do not have to spend hundreds of dollars, "says Vickey, options to track your activity range, as our list shows, from a simple, high-performance pedometer to the sleek Apple Watch.
" People complain that accuracy is wrong [from device to device]", he says. He tells them, "We're not trying to cure cancer, for example, if your Fitbit is down 10%, it's 10% lower every day." Do not worry if your tracker is off. Focus on the Activity. "You are moving or you are not," he says.
If you are just getting active or have taken a break from physical activity, do not try to focus on 10,000 steps that you may have heard is your daily goal. Make it easy – make a note of your initial effort – say 3,000 paces a day, and spend 10% more next week, which will probably keep you motivated and not limping on the sofa The 10K step target is a long range.
Make sure the device meets your needs and lifestyle, for example, "If you're a swimmer, make sure it's waterproof. See the battery life of the unit in to see if it is good enough to meet your needs, and do not frustrate.
It's your turn. Please participate in our mini survey.
- Do you use a fitness tracker?
- Are you moving more?
- How did you overcome technological challenges?
- What are the pros and cons?
Photo of Fred Vickey by Ted Vickey
Note: May 29th is the National Senior Health and Fitness Day! Find out about our fitness and exercise activities in the Senior Planet Calendar. For more information, call 646-590-0615.