We don’t officially tell our toddlers to exercise. It is not like I sat my 19-month-old down and told him to run around the house like a maniac. We never explain to him that it is good for his heart, keeps his blood pressure down and maintains his weight. We never give him the public service announcement that it prevents diabetes, stroke, high cholesterol, osteoporosis and improves mood. Yet, he does it anyway. So, what happens between toddlerhood and adulthood? What happened to the fun?
I suppose it’s been superceded by deadlines, lack of sleep, pressure, multi-tasking and, all the time, constraints that are intrinsic to being a professional woman. Yes, I know, the time factor. Yes, I know, the fatigue factor. Yes, I know, the when, the where and -- the HOW! Let’s go back to exhibit A: the 19-month old. Don’t think so much.
We all have the busiest days, so when can you do it? Whenever.
Take the stairs instead of the elevator.
Walk to work or park far away so you can get in a little extra before you sit down and your desk.
Do jumping jacks at the start of your lunch hour, sit ups before you get into bed and when you are watching TV at the end of a long day, do some push ups and leg lifts, run in place or dance to music.
The more intense the exercise, the higher you get your heart rate up, the fewer days you need to exercise for maximum benefit.
The American College of Cardiology and the American College of Sports Medicine developed new guidelines for exercise. They show that you don’t need a gym membership to get your heart rate up.
Ten minute increments, for at least 30 minutes a day, on most days of the week is the goal. Like I said, taking the stairs or doing sit ups and jumping jacks.
Don’t think of it as another task to fit in to the day.
Or, you can I do what I finally succumbed to. I ordered a piece of equipment to put in my living room. This way I can get my own heart rate up to exercise while I am watching my son just be a toddler.
* Aim for a target heart rate of 87 percent. (Take 220 minus your age, multiply that by 87 percent and that is your target heart rate.)
Suzanne Steinbaum,
is director, Women and Heart Disease, Heart and Vascular Institute, at Lenox Hill Hospital in New York City. She is often cited in magazines and newspapers and has done network news health segments for ABC, NBC and CBS as a leading consultant in the field of women and heart disease, preventive cardiology and cardiac rehabilitation. She has been featured on the Discovery Health Channel's "Health Cops," a show dedicated to risk factor modification in young people at risk for developing heart disease. Suzanne has been the resident physician on "The Apprentice." She has written on topics of cardiac prevention and nutrition has been quoted in many publications. She is, as of January 2008, the Kellogg’s Healthy Start Program on Heart disease Awareness spokeswoman. For more information see: www.forwomenshearts.com.
