Health Coach Q & A
Are we going to receive a handout once the webinar is done?
You can always come to the Lark webinar hub and see recent webinar recordings, summaries, and question and answer sessions.
Is there a target HRZ for the recommended weekly minutes (in addition to the talk test)?
You can use a target heart rate zone (HRZ) in addition to the talk test. First, you need to determine or estimate your maximum heart rate. An estimate for maximum heart rate that works for many (but not all) people is 220 minus your age.
For example, if you’re 50 years old, your estimated maximum heart rate would be 220-50=170 beats per minute.
For moderate-intensity exercise, the target would be 50-70% of your maximum heart rate. For example, if you’re 50 years old, your target heart rate would be 85-119 beats per minute.
For vigorous-intensity exercise, the target heart rate is 70-85% of your maximum heart rate. If you’re 50 years old, the target heart rate would be 119-145 beats per minute.
You can combine heart rate zones with the talk test to get a good workout. Using the talk test, a moderate intensity activity would mean you can talk but not sing during the activity, and a vigorous intensity activity would mean you can only say a few words before needing to catch your breath.
I have nothing and no one that motivates me.
That can certainly be tough, as motivation is very important for making healthy choices like being physically active. One possible person that could motivate you is yourself - do you have reasons for wanting to make certain decisions about your behaviors? Are you able to remind yourself about possible reasons like feeling better, losing weight, or lowering blood sugar? Or maybe do you have family or friends that you enjoy spending time with and you want to be healthier for longer so you can have more time with them?
The Lark DPP Facebook group is a private group for Lark DPP members. You can interact with Lark coaches and other Lark DPP members. Members talk about food, weight, recipes, the Lark app, workouts, and more. It’s a place for support and camaraderie. You can request to be admitted here.
Other supporters might be someone like a fitness instructor or trainer or a colleague at work. You can ask your healthcare provider for recommendations about where you might go for additional support.
Is it bad for your knees to walk up the stairs?
If you have healthy knees and your doctor approves, it’s usually good to walk up the stairs. It can strengthen muscles like the quadriceps, hamstrings, and glutes. These muscles support your knees, and if they’re stronger, it takes pressure off your knees.
However, if you feel any pain or have conditions like tendonitis, arthritis, cartilage damage, or anything else, it’s best to ask your doctor about stairs. You can also ask whether it may be more comfortable or safe to use the handrail when climbing stairs.