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Fitness programs

‎04-15-2014 09:47 - last edited on ‎04-15-2014 10:05 by Fitbit Moderator

‎04-15-2014 09:47 - last edited on ‎04-15-2014 10:05 by Fitbit Moderator

I am an older adult (72) and am overweight.   I've been using my Fitbit since February.  I am going on a  tour to China in October, and need to be in good shape for it--able to climb stairs and walk 2-3 hours a day.

I currently work out five days a week in a swimming pool in my building:  40 minutes, of which 20 is strength training abd the other 20 jogging in place or walking laps.  I do an hour walk on a sixth day (the only time I make 10,000 plus steps) and rest on the seventh.  I am trying to add more outdoor walking on the pool days, but am finding it hard.  I'm in week 25 before China--any advice or good ideas?

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‎04-15-2014 10:29

‎04-15-2014 10:29

You need to add in flights of stairs asap! I would also look at elevation differences from where you live and where you are going. If you live near sea level and are going to be hiking in the more mountainous areas of China you will want to find someplace to go regularly and walk around at elevation. Up to 3000ft it isn't going to make much difference, but once you get over 3,000ft you are going to start to notice the elevation!! My suggestion would be for you to find a building near you that has stairs that are comfortable for you to walk up (some stairs are not ideally spaced or don't have a hand rail or whatever). Then start going up/down these flights of stairs and build up GRADUALLY. Don't worry about speed, but concentrate on smooth, consistent move upward. Maybe go up one flight, down one flight, then walk around a bit on the flat. Then the next day do two or three flights up/down and put in some walking. I would start to do this instead of the water activities because you need to build strength in your joints that can only be done with walking (swimming is just to easy on your joints). Maybe remove one day of water and then two and so on. Also, find a running store and go in and talk to them about GOOD shoes for this endeavor. Get two pairs, rotate them regularly. It is a bit of an expense but it is going to pay for itself in comfort and lack of injury in the long run.

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