Exercise That's Right for You

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With so many types of exercise out there, how do you know which is right for you? The choice is important because it can mean the difference between a slimmer, healthier you and a muscle injury.

Before beginning any exercise program, you should visit your physician for a physical examination. During the visit, you should ask if there are any types of exercise you should avoid.

About your heart rate

One main reason to exercise is to increase your heart rate and keep it elevated for a certain length of time. Aerobic exercise does this faster than casual stretching or resistance training.

It is important to exercise within 60 to 80 percent of your maximum heart rate, a range called your target heart rate. To calculate your target heart rate, use the following formula:

• Maximum heart rate (MHR) = 220 - your age. For example, the MHR of a 50-year-old would be 170 (220-50).

Your MHR multiplied by 0.7 is the low range of your target heart rate. Continuing the example from above, while exercising a 50-year-old should reach a heart rate of least 119 (170 x 0.7).

Your MHR multiplied by 0.8 is the high range of your target heart rate. The same 50-year-old should not exceed a heart rate of 136 (170 x 0.8) while exercising.

Warming up prior to exercising can prevent a muscle or bone injury and allows the cardiovascular system to gear up to bring oxygen to working muscles. This should be done for at least five to ten minutes, no matter the type of exercise that is to follow.

Targeting areas you want to work on

Target areas and exercises that address them include:

• Abdominal muscles: planks, sit-ups, crunches.
• Cardiovascular system: walking, stair-stepping or climbing, dancing, housework, gardening.
• Circulation, low-back pain and spinal range of motion: exercise balls (you lie back on them, roll back and forth or do sit-ups).
• Torso: cross-country skiing, push-ups.
• Large leg muscles of the hips, thighs and buttocks: squats, stair-stepping, lunges (standing upright, you place one foot forward, bending both knees).
• Knees and other joints: walking, water exercises, light yoga, strength exercises

More about safety

It is important to maintain proper form during these exercises to avoid injury. If attempting a certain type of exercise for the first time (e.g., lunges, squats, exercise ball), be sure your movements are supervised by an instructor or personal trainer.

If you are able to achieve or maintain your target heart rate during exercise, be prepared to sweat. Because of this, you will want to be sure you are properly hydrated before and during exercise. Keep a bottle of water or sports drink nearby while exercising and take a couple of sips every five to ten minutes.

People with arthritis should still take the time to exercise. Maintaining or improving strength and flexibility are important for your joints.

If you begin to feel nauseous or have a muscle pain or cramps, stop exercising immediately. Walk slowly to a sofa or area where you can lay down. If the nausea or pain last for more than five minutes, contact your physician.

Talk to your doctor before starting an exercise program. This is especially important if you are pregnant, recovering from surgery or have any other health concerns.

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