Rob's Exercise Comments

We have been running for over 25 years. We started when I was nearly 50 years old. In a previous lifetime I was a high school track coach.

My advice is you need to do aerobic exercise. You need to monitor your heart rate to be sure you are doing enough. You need at least 35 minutes of "in zone" exercise several times a week - perhaps every day.

To get started you need a watch that will report heart rate. The best is one with a chest strap. Unfortunately it doesn't work as well for women because the strap goes right where a bra goes. There are several athletic watches that record pulse rate on  the wrist.

You need to figure out a mile. One way is with a car odometer. Another is using the rule of thumb that it takes about 20 minutes to walk a mile. I have a wheel device I bought on Ebay to measure distance. I marked quarter miles on our trail - Coyote Creek Trail.

I'd suggest you plan on going out a mile and then back for a total of two miles. It will take about 40 minutes.

There is a "calculated maximum heart rate". The formula is 220 minus your age. (Subtract 20 from your age then subtract that from 200). This is a rule of thumb. I think for older people, over 65, it gives too low of a number. I actually average my calculated maximum.
   Minimum heart rate is 80% of the max rate. You should aim to be "in the zone" between maximum and minimum.

I'd suggest you start by walking the two miles for several days. Keep track of your time! When your time plateaus you need to start doing some running.
   At first just run across an intersection or two and you will find your time drop a lot. As days go by add more and more running. You may never run the whole thing but you will improve. Some run from driveway to driveway, mailbox to mailbox, lamp post to lamp post, etc.

If you find you are completing the two miles in under 35 minutes you should add a half mile. A quarter mile from the start is five minutes walking.

You might add some stretching exercises at the beginning and some more exercises at the end for overall fitness.

As you get your mile time under 15 minutes you may want to run a 5K (3+ miles). Races are very inspirational and always give an aerobic boost.

Good luck with this.

Extra info -

I've had every running problem including illiotibial band syndrome, planters fasciitis, ankle problems, knee problems, back problems. I've had therapy two or three times. Then one day I read an article in "Runner's World" that discussed running posture. Turns out I had bad posture, I tended to lean forward with my head down. It took about two weeks of work to get straightened out. I have not had a major problem since then.
   You want to align your knees over your ankles, hips over the knees, the back upright, shoulders over hips and head up over the shoulders. Run smoothly.

Biking -
The problems with biking are first you are sitting down most of the time while exercising.
You are using the wrong muscles. For the best heart pump you need to use your gluteus maximus muscles.
You sometimes coast. While running there is no coasting. Coasting even ten seconds allows your heart rate to drop.
To get  good heart pump you need to go too fast. Usually you have to go pretty fast which is probably over the speed limit and dangerous.

Swimming -
You are more or less floating. Not even supporting your own weight.
You are using the wrong muscles. Shoulder and upper body muscles are pretty small and you don't really use your legs enough. It's hard for the average person to get a good pump.