“I’M TOO TIRED.”
The truth: Consistent exercise
actually boosts your energy. But if you
wait until you’re too pooped to pump,
it might not happen at all.
“I DON’T HAVE TIME.”
•
Keep your walking shoes at
your desk and head out for a
brisk stroll during lunch or breaks.
Pack your gym bag the night before.
•
Break exercise into 10-minute
chunks if you need to.
•
Walk in place while watching TV;
ride a stationary bike while on the
phone; park 20 minutes from work
and walk to and from your car.
“IT’S TOO WET/COLD/HOT.”
Come up with an indoor routine
you can do when the weather doesn’t
cooperate. Doing calisthenics, climb-
ing stairs, jumping rope, walking in
a mall or swimming indoors are no-
cost or low-cost activities.
“WHY BOTHER?”
Oh, that inner, negative voice. It
zaps con dence and destroys motiva-
tion. Keep track of your miles, time,
reps or steps. Give yourself credit for a
job well done!
Sources: American College of Sports
Medicine; American Council on Exercise;
Centers for Disease Control and Prevention
Why weight
matters
Taking off the pounds may not be
easy, but it may ease many ills.
Percentage of people reporting
conditions in each weight category:
NORMAL
HEART CONDITIONS
HEART CONDITIONS
HEART CONDITIONS
JOINT PAIN
JOINT PAIN
JOINT PAIN
HIGH CHOLESTEROL
HIGH CHOLESTEROL
HIGH CHOLESTEROL
DIABETES
DIABETES
DIABETES
OVER-
WEIGHT
OBESE
18
%
30
%
42
%
4
%
7
%
15
%
22
%
35
%
42
%
40
%
49
%
58
%
*Approximate percentages
Source: Agency for
Healthcare Research
and Quality
being
START EXERCISING
Winter workouts
In the cold months, it’s tempting to just
sit inside, but winter is a perfect opportu-
nity to redefine exercise. You can run on
a treadmill or join a gym, but don’t forget
to get creative and look for activities that
are fun and easy to do at home:
1.
Go for a walk around the neighbor-
hood to see holiday lights.
2.
Take your morning walk indoors in the
mall. Window shop while you are at it.
3.
Stretch at home by the fireplace or by
a heating vent.
4.
Take a walk with your family after a
holiday meal.
5.
Only use the stairs for an entire month.
6.
Pick up your leaves in the front yard.
7.
Go sledding, skiing or snowboarding.
8.
Take a stargazing walk on a clear night.
9.
Make a date and go ice-skating.
10.
Try a workout video.
11.
Deliver your greeting cards in person
instead of mailing them.
12.
Volunteer at a retirement center, soup
kitchen or some other place that requires
you to be on your feet.
13.
Use a step counter to see how far
you walk in a day (you should try for
10,000 steps).
14.
Build a snowman or snow angel.
15.
Find a Wii to play with friends or family.
16.
Check out a community indoor pool.
17.
Dance in your living room.
18.
Take your family holiday caroling.
19.
Catch snowflakes.
20.
Have a snowball fight (with soft snow
only!).
21.
Take your dog for a walk.
22.
Decorate your house or hang holiday
lights.
23.
Clean your house for holiday guests.
9
