Lynn Swann Discusses Getting and Staying Fit
Lynn Swann
Chairman of the President's Council on Physical Fitness and Sports
Wednesday, June 29, 2005
12:00 PM
Are you looking for some advice on how to get and stay fit?
Lynn Swann, chairman of the President's Council on Physical Fitness and Sports, was online Wednesday, June 29, at Noon ET to talk fitness. In his role as chairman, a position once held by California Governor Arnold Schwarzenegger, Swann is responsible for helping to create and implement President Bush's fitness agenda for the country.
Formerly a football player for the Pittsburgh Steelers, Swann has worked as a sports broadcaster for ABC since 1976 and has also toured the country as a motivational speaker. He currently sits on the board of directors of three companies, including H.J. Heinz Company, Hershey Entertainment and Resorts, and Wyndham International, Inc.
Swann has raised money to provide scholarships for the Pittsburgh Ballet and has received numerous honors for his service toward the growth and improvement of America's youth. Since 1980, Swann has been the National Spokesman for Big Brothers Big Sisters of America and now serves on their National Board of Directors. He was President of the national board from 1993 to 1995.
The transcript follows.
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Owings Mills, Md.: What are the best activities for persons over 50 to do to get in shape without injury?
Lynn Swann: It will always depend on the kind of shape or what condition that person is in. I would tell you that generally speaking, provided that you're in good health, that walking and swimming and bike riding are all very good forms of exercise for the lungs, for the heart, for the large muscle groups in your leg. You can address the cardiovascular needs while at the same time address the needs of toning up the muscles.
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Abingdon, Va.: Hi Lynn, I know I need to eat right and keep my weight down, but I can't seem to keep the right mental attitude to do so. As a result, I lose 20 pounds and within a couple of years gain it back. How do I train my brain to keep me where I need to be?
Lynn Swann: I think that is a part of the overall problem in dieting and not changing your lifestyle when it comes to exercise and nutrition. We need to make sure that our daily habits fit into the overall program of being healthier and fit, and so that we have to strike a balance between the intake, which is our food, and the output, which is our level of physical activity. And as we keep the same level of intake in terms of our nutrition and if our output goes down in terms of physical activity, then the end result means that you will start to pick up weight. So if you maintain the same level in terms of your intake and you increase your physical activity -- your output -- then you're more likely to lose weight. The whole idea is trying to find that right balance. It is more difficult to change lifestyles to accommodate better health because we all normally choose the more convenient pattern or lifestyle, which may not support what you're looking to achieve.
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Nashville, Tenn.: I am 100 lbs. overweight and at risk for diabetes. I'm 19 years old and am in desperate need of an eating plan that will help me get in shape before school begins in the fall. I exercise, but my eating habits are awful and what's more is I work in an Italian restaurant for 8 hours of my day. How can I lose weight while eating what my family buys (not always healthy) and working at a restaurant?
Lynn Swann: I think you understand your own problem better than anyone else. The realization that you're not in the best environment to lose weight is the first step in 1., changing that environment, or at the very least being able to better resist the temptation to over-eat. You don't necessarily need to diet, per se, but what you need is a better understanding of what to eat and in many cases when to eat, especially if you find yourself eating late at night and then right after that meal going to sleep. We have some wonderful affiliations with the President's Challenge and the President's Council, and you might be able to find more information that will help you in your quest if you go to www.presidentschallenge.org.
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Arlington, Va.: I am an avid runner and have a strong lower body. I have never lifted weights and so do not have a strong upper body. I have taken to running w/small 2 lb weights. Will this hurt my wrists? What are some problems that might occur? Thanks.
Lynn Swann: For the specific answers to your question, you really need to consult with your doctor and an expert in personal training. If you have a history of wrist problems, than holding the weights may not seem to be a good idea. I know that some people, when they walk to help their upper body, they sometimes put on a light-weight backpack, but fill it accordingly to get the weight they desire or the weight they can handle. And then there's always the fundamental way of gaining more upper-body strength, which would be to periodically do push-ups. I know that you said that you're an avid runner and people often say they can't find the time to do everything, but while you're running, if you would pick what would be good moments for you to drop down and do whatever number of push-ups are good for you, I don't think it would hurt your overall training or your running program.
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Ephrata, Pa.: What role do you think schools should play in helping to battle childhood obesity?
Lynn Swann: I think schools should look at physical activity as being fundamental to the development of a child. The schools should provide time whether it's in a physical education class or some other vehicle to make sure that kids are being physically active.
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Vienna, Va.: I'm 23 years old and recently discovered I have borderline high blood pressure (132/88), which worries me considering my age.
I'm not a very physically active person -- and will never become one of those people. What can I do in my limited schedule to help get my blood pressure under control that's not too strenuous and easy to stick with?
Lynn Swann: First of all, any program that you may want to undertake, you should do it after consulting your physician. We want physical education to help you become healthier, so you shouldn't start out in a program that would become too strenuous and could cause you health programs, so go see your doctor first, and consult with him on any program. Walking and bike riding continue to be great forms of exercise at any level.
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Harrisburg, Pa.: I was surprised to learn that so many school districts have eliminated or reduced physical education requirements. Please explain (assuming you agree) how much of a mistake this is.
Lynn Swann: This has been an ongoing struggle for schools across the country. When money is not available for all the school programs, physical activity, sports, arts programs, seem to be the first cut. I agree that cutting out physical education and sports programs that benefit the entire school population is a mistake. We need to continue to encourage young children and adults in America to be more physically active, not less. If your school is not providing an outlet for physical activity, then it becomes very important for parents and families to find other outlets for activity. Any teacher in school, without cost, can use the President's Challenge program and implement the program. All you need to do is go to www.presidentschallenge.org and get the details.
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Bethesda, Md. : Mr. Swann,
I usually exercise after work each day, and since some weeks I can only work out four days of the week, I really push myself, usually doing all aerobic work (on the lifecycle or running outside). I do not need to lose any weight, as I am a thin person, but don't have enough muscle tone. I know I need to make time for strength training, because I've heard it's important for women to lift weights. If I only have an hour for a workout some days , which is more important, aerobic work , or strength training?
Thanks !
Lynn Swann: First let me say you're doing a good job getting in an hour four or five days a week. Here's an idea. Take the time to consult with a professional trainer and he or she could give you a work-out program that allows you to get in enough of the cardio work, and then add to that some weight training programs or exercises that would help you. You may find that you'll do all cardio work in one day or on a few of those days. A couple of those days, you may do anywhere from a half hour to 45 minutes of cardio and then switch over to a weight-training program that you could also gain cardio benefits from. Weight training does not have to be about gaining muscle mass, or only about strength training. There are many weight-lifting workouts that also push you on the aerobic side and cardio side.
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Alexandria, Va.: Mr. Swann,
Your vertical leap was mind-boggling. What sort of training did you do to get such explosive leg power?
Lynn Swann: I wish I could tell you that I did one thing that gave me the ability to jump high, but the reality is that it was a combination of many things. The simple things of just running and keeping your weight down so that there's not body weight to lift when you're jumping, to the years of basketball training and rebounding, long jump in track and field, and about over a decade of dance lessons.
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Washington, D.C.: I had a knee injury one year ago, I tore my acl and mcl. What exercises can I do to get my knee and legs back in shape that won't harm my knee?
Lynn Swann: For that kind of information you really must consult a physical therapist and/or your doctor. You need expert information and specific rehab programs to get the strength back in your knee in a safe and constructive manner. Sometimes seeking information from a non-professional is the worst thing you can do. It would be like asking an amateur high-handicap golfer to help a beginning golfer on his or her game. You end up getting all the wrong fundamentals and causing long-term problems, so do the right thing, see your doctor, see a professional trainer. And just remember you have to listen and follow the directions.
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Carlisle, Pa.: Did you ever have any issues keeping fit after your playing career ended?
Lynn Swann: Yes. One time I thought there was no reason for me to continue working out. But that proved to be an irrational thought on my part. I gained weight, I lost energy and didn't seem to have the same physical drive to perform. It's hard for people who get their exercise in the course of their job to then sometimes recreate that level of physical activity when you don't see the immediate need for it. It happens to a lot of people in professional sports, but the real need for all of us to be physically active is for better overall health and a higher quality of life.
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Lyme, Conn.: Please pardon my ignorance, but what is President Bush's fitness agenda for America? Does it include workplace fitness, and, if so, do White House employee participate in this fitness program?
Lynn Swann: The president's plan to get America more active is called "Healthier US." And there's a Web site for that which is www.healthierus.gov. And there are four pillars to this program. One is be physically active every day. Two, eat a nutritious diet. Three is get preventive screenings and, four, make healthy choices/avoid risky behavior.
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Montgomery Village, Md.: To maintain physical fitness, how many days and hours should someone exercise per week? Thanks.
Lynn Swann: I think that if you're talking about children in terms of physical activity, children's needs are about 60 minutes per day, where that 60 minutes can be used as some vigorous activities, but continuous activity for 60 minutes with no long breaks. Adults, depending on their specific and individual needs, 30 minutes to an hour, 5-7 days a week. Much of this is very dependant on what the individual feels are their specific needs for physical activity and health. Certainly if someone is trying to lose weight, then they have to have the proper balance between the amount they exercise and their nutritional intake.
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Silver Spring, Md.: Lynn, Let me start off by saying brother you look goooood! OK, here is my comment/question. I found greater success, in terms of sticking with the program and losing fat/weight by emphasizing weight training as opposed to cardio. As a 47-year-old woman, I had always heard the "experts" push the cardio which for me was the thing that I had a harder time sticking to. Just the thought of what laid ahead was discouraging. But I had no problem with lifting weights. The cardio is there but the crux of my routine is weight training And the results are fabulous! Your thoughts?
Lynn Swann: I answered the question for a woman earlier who wanted more weight training, but was concerned about the one hour she had to exercise. My suggestion to her was to consult a professional trainer to give her the kind of weight training program that would also give her the cardio benefits to go along with her running. Weight training is a great way to build strength and also improve cardio capabilities. I agree with you. In my own workouts I always try to make sure that I get in a weight-training -- period -- to go along with the other things that I do. For those people who find it difficult to get to a gym for weight training, sit-ups and push-ups can be done anywhere. And there are probably lots of things around your house that you could use in an improvised weight-training program. I have two boys who are nine and seven, and sometimes, when we're playing around at home, I bench press them.
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Northern Virginia: First I have to tell you how much I admire your support of ballet. Seeing you dance with Twyla Tharp was amazing! I was intrigued by a recent Washington Post health section article about you where you described a Navy SEAL workout card game. Can you describe it in more detail?
Lynn Swann: Sure. A former Navy SEAL told me about an exercise routine they use based on a deck of playing cards. They would assign a value to each of the four suits, so what they would do is, hearts would be sit-ups, clubs would be push-ups, diamonds would be squats and spades would be like eight counts. An eight count would be you'd start in the standing position, do a squat thrust, and then when you come back up to that standing position you would jump up in the air as high as you could. Now with that understanding you shuffle the deck of cards. Whenever you come across a jack, king or queen, that card would count as a ten. So, when you turn over the five of clubs, you'd have to do five push-ups, because clubs represent push-ups. Then if you were to turn over a five of hearts, you'd obviously do five sit-ups. When you turn over an Ace, that counts as 21. And when you get to that 21, you could do 21 push-ups in the normal manner, or what I like to do is three sets of seven each for my 21. And each of the sets I would do the push-ups in a different way -- a wide grip, a medium grip and a narrow grip on the floor. So depending on whether you wanted to go through the deck, once twice or three times, depending on what kind of shape you're in, it could give you a good cardio workout or a good weight training work out, but you should take the jokers and the instruction cards from the deck and place them evenly through the deck and when you get the jokers or the instruction card, those are your one-minute breaks. So that's the Navy SEAL deck of cards workout. Supposedly, they came up with this idea because they were on ships and they needed to find a good and convenient way of staying in shape.
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Pittsburgh, Pa.: With a full time job, an active 3-year-old daughter, and a husband who travels a lot, I can never seem to find the time to exercise consistently. While I am a normal weight for my height, I am getting the middle-age spread in the middle and flabby upper arms. Any exercises I can do to tackle both areas that could be done at home?
Lynn Swann: Sit-ups are always a good way to keep our stomach muscles in great shape. They don't have to be full sit-ups, they can be crunches also. You're probably getting a bit of a workout keeping up with your three-year-old daughter. Playing with your three-year-old daughter and keeping her active also is a great way for mom to stay in shape. You can go to www.presidentschallenge.org and there's a whole list of exercises that people can do.
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Lynn Swann: Thank you very much for your questions. Feel free at any time to log onto the presidentschallenge.org. For more information with regard to nutrition, you should go to www.mypyramid.gov, as the new food pyramid also includes food for physical activity. There are wonderful public and private partnerships around the country that are trying to promote more physical activity. There's a great quote from Hippocrates, which says, "The function of protecting and developing health must rank even above that of restoring it when it is impaired." Be active. Take the challenge.
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