OK I am sitting working, how can I use sitting cardio training?

I am working at my computer this afternoon and I want to add some exercise. I came across a workout for seniors that worked on strength training, flexibility, and balance. That got me thinking are there workouts to do boxing or kickboxing from a chair. On my browser was several options. For example if you learn the moves you can create your own program to box a few minutes To 30 minutes. I saw worked out from Paula

Paula Bowers demo of
Kickboxing

Bowers that have a kick boxing work out for 13 minutes. I tried it and it was aerobic. The movements really give the abs a workout. There were other exercise programs that would be good for people who were disabled or injured in still wanting to work out. The workout that Pahla did can be found at
https://www.youtube.com/watch?v=GE_Eh_mXPNI
You can modify this workout by slowing down the punches and kicks. Moving your body at your pace give you motion, flexibility and easy on your joints. At the pace Pahla works out is more cardio and strength training and a good goal as you get used to the workout. I always think it is a good idea to watch the program first and see how of the movements work, then adapt them as you need to.
It is a known fact that many people sit. Yes it's a good idea to move around through out the day. I like the idea turning my workstation into part of my fitness program. I asked a question, "How can we use sitting to exercise?" At some point in our life we may have to. Boxing workouts can actually help sitting to become a healthy exercise. Keep walking.

7 Strength, Balance, and Flexibility Exercises for Older Adults from Go4...

Along with the Fatman exercises that I've developed that helps us to maintain our strength and flexibility, here are some good ideas that are very practical. As we get older we have to find a way to keep ourselves moving as strong. Keep walking

Do you know what your targeted heart rate should be in exercise?

When I exercise, how do I know what my heart rate should be? Our targeted heart rate changes as we get older. One of the best answers to that question comes from your personal physician and in my case, information comes from my cardiac specialist. In my case the doctor wants me to exercise to improve my aerobic health. For my age and fitness level in exercise I should not go above 117 heart rate. 

The share care article, “Ask the Expert: What Should My Heart Rate Be During Exercise?” gives a formula that gives you a target you should shoot for. 

One of the things that we realize is that we can't train the same way as we did when we were younger. Now I think it's possible that an older person has kept their fitness level high. If so then they should be thinking fitness goals given by a doctor who knows them. There has been changes because I know of no athlete who competed a high level in their 20’s and 30’s can do the same in their 40’s, 50’s and beyond. We do age and we have to factor that in.

Now myself, my fitness is below par. So I have to start where I am at. Progress is slower. When I am exercising I aiming for reaching 75% heart rate to have aerobic exercise. How do I know I am there? 

To get a handle on your heart rate start with the number 220. Then subtract your age and you will get your heart rate. What trumps this is your health. If you are in poor physical condition then you will need a doctor’s advice. 

Generally most people the formula works, but people find away to be unique. For example in the last 40 years we are generally heavier then earlier generations. Our obesity changes our fitness.

So I start at the number 220 and I subtract my age of 66 and I reached 154. (220 - 66 = 154) This optimal number.  I next want to know, "What is 75% of that number?" (154 X .75 = 115.5.)  Round off the number and I am at 116. My target heart rate has moved from 117 to 116. Well, it has been about a year since my cardiologist gave me my goal. 

We don't want to get too intense!

How do I know where I am at? Fitness monitors and how do I feel? I want to be breathing harder but able to talk. I want to sweat but not two heavily. If my monitor or body tells me to reduce my exertion then I will do it. With practice I have gotten pretty good at reading my body. It is real easy to over exert, but now the risk is too high. A heart attack is not the goal. 

        HIIT High Intensity Interval Training really helps me here. Brief increased levels of activity my heart rate goes up then I go back to my control speed which still raises my heart rate but that heart rate goes down to safe levels for me. For example in intense biking where I either increase my resistance or speed that I'm peddling my heart rate reaches a 110-115. I maintain that for a couple minutes then I either lower my resistance or speed and sometimes both and my heart rate goes down to a 100 or below. 

I know from other studies that if I push my blood through the arteries 15% I am helping clean my arteries to keep the blood flowing. As my fitness improves and breathing becomes easier I should be able to spend more time in my exercise at that 75% heart rate. 

The bottom line is we have to learn to read our bodies as we get older and be aware of her own personal fitness goals. Check out the link below Keep walking

https://www.sharecare.com/health/heart-health/article/ask-the-expert-what-should-my-heart-rate-be-during-exercise?partnerid=HCA-CONT-WICH&cmpid=sc-et-em-00-up-050418&eid=1100069048&secureID=xGMyIl3IGPrasYnUgKpSEoMJqJ3NyrvSF2yKqwpL_m8nQWH8pRcCfP-Hlb30jwI9SkXWmn_bDh7i8fdmmG8-qA

Looking for guest bloggers on this topic, "Are seniors discriminated against in healthcare?" Do bald lives matter?

In a recent hospitalization that I had for a lower leg infection I encountered an unexpected problem. Due to my age and handicap I was restricted to bed and I could not get out of bed unless I was supervised. An alarm in my bed would activate if I got up on my own. I could not use the restroom or get up and sit in a chair unless I was supervised.

I did not know that I had an alarm on my bed until I was sitting on the side of the bed and used my arms to raise my lower body to adjust for comfort. A loud alarm sounded and all the staff rushed into my room with determined looks for war to put me back in bed. I was actually was obeying the bed rest order. The alarm was too much. 

Historically, I have a good track record for being appreciative, compliant, and cooperative when I am in the hospital. Rarely will I complain, all though I do whine too much to Barb, but with the staff I am patient, sweet and in best humor. (Being this way is best for manipulation.) When I went through a hospitalization after having serious surgery the first few days I was out of it. I was told I was a good boy but at times said silly things.  I was unable to get up until the third day but was then encouraged to do so. 

Now with age and disability I was getting the strong feedback of a loss of rights. My whole life I have  pushed against my disability and did everything possible to stay independent and self-reliant. I was in the hospital for an infection, not for fall prevention. Behaviors in the hospital like going to the bathroom or getting up from bed and moving over to the chair were all activities I could do without ever falling. There may become a time when, due to aging, this may become an issue. 

I talked to a couple of my doctor friends about it and they told me they would put me on bed rest.  I argued that it is still conjecture and that it is my continued right to walk on my own. Since I was compliant the alarm was removed. I told them I would set off the alarm continually until they removed the alarm. I worked out a schedule where the aide could walk with me as I walked the unit. I put in a protest to the administration that I believed my rights were violated. I had the opportunity to speak my mind and then I let it go because I was there to heal from an infection not some gray life matters protest. In my case I may have to say, “Bald lives matter.” 

I know there is a balance between rights and disability issues as we age. How we are devalued as we age is of real concern. 

If you'd like to Post a comment about older people rights or like to write a guest blog on the issue of senior rights let me know. You may have an opposing point of view.

I have a hypothesis. If people's values are diminished then I think it's quite possible their healthcare will be compromised and diminished as well. What do you think? Keep walking