Ask The Expert
Exercise

I know this time of year can begin to get challenging, as the days get shorter, darkness arrives earlier, the weather is cooler, television beckons you to curl up on the sofa by the fire, and the holidays tempt you with high calorie goodies!

While I hope you will read the detailed exercise guide in the related questions on the right side of this page, here are a few tips that may help.

Any exercise is better than none; the benefits are well worth it, as physical activity can help relieve stress, improve your mood, lower blood glucose levels, and help with weight control. Incorporate exercise into your daily activities by considering the following:

• Schedule daily exercise on your appointment calendar so you don’t give up a very important part of self-care during this busy time of the year.
• Go for regular walks every day. Take comfortable shoes to work with you to walk on your breaks and avoid scheduling meetings at lunchtime. Consider wearing a pedometer to keep track of your steps each day.
• Park further away when you are out doing errands.
• Walk briskly when shopping.
• Use the stairs instead of the elevator at department stores. If going up the stairs is too hard, start by only walking down the stairs.
• Walk around the block after you take out the trash.
• Switch to a stationary bike.
• Mall walking:
  • If the darkness or bad weather is preventing you from exercising outdoors, consider mall walking because of these benefits: security and safety, climate control, and restrooms and water are always nearby.
  • Many malls have mall walking clubs and designated mall walking times (including before the stores open) and they may provide you with a map detailing how many miles you are covering, a t-shirt, or other discounts from store merchants.
  • There are online mall walking clubs to help you keep track of your activity (see related links below).
  • Check with your local mall merchant to see what type of mall walking program they offer.
• Check out structured exercise options in your community workplace, such as: fitness gyms, health clubs, local YMCAs, martial arts centers, low-impact aerobics or other exercise classes at your workplace.
• Consider exercise videos: Whether you are limited by medical issues or the weather outside, another option is exercising in your home under the guidance of a video. There are videos available to meet a variety of needs. Check out the related links below for a few resources.
• Don't forget strength training: Doing resistance exercises (i.e. lifting weights or using exercise weight machines) can decrease insulin resistance and improve insulin sensitivity, while building strength, improving coordination and balance, controlling weight and blood glucose, and increasing your overall sense of well being.
• During the holiday celebration:
  • Participate in holiday activities that involve physical activity such as shopping, gift-wrapping, tree decorating, building a snowman, ice-skating, caroling, and holiday dances.
  • Plan for physical activity during travel. Always pack your walking shoes and exercise attire. If you're traveling by plane, wear walking shoes (and bring very little carry-on luggage) so you can walk the concourses at the airport. Take frequent breaks if you're traveling by car to stretch your legs and walk. If you're staying at a hotel, book a hotel with exercise facilities so you can keep up your routine while you're traveling.
  • Be realistic when setting your exercise goals during the holidays—rather than trying to increase exercise, focus on maintaining regular activity.
• There are many ways to burn 100 calories—consider these options from the web site "Shaping America's Health":
  

How to Burn 100 calories

• In 5 minutes
  • Chop wood continuously
  • Ride your stationary bike at a 20 mph pace
  • Run a 5 minute mile
• In 10 minutes
  • Jump rope continuously
  • Play a quick racquetball game
  • Swim laps without stopping
  • Play a short tennis game
  • Ski down that black diamond run
  • Shovel snow
• In 15 minutes
  • Tread water
  • Lift weights continuously
  • Enjoy a short aerobics class
  • Walk uphill
  • Paint a small room—or part of a big one.
  • Clean a gutter
• In 20 minutes
  • Give a friend a full body massage
  • Rake leaves
  • Wash and wax the station wagon or SUV
  • Walk briskly through the mall
  • Take a leisurely bike ride
  • Adopt a highway—and volunteer to pick up trash
• In 30 minutes
  • Play the piano
  • Slow dance continuously
  • Play 10 games of pool, averaging three minutes per game
  • Put up holiday lights outside the house
  • Crew a sailboat
  • Push your child in a stroller
  • Take the dog for a walk

Best wishes for an active and healthy season.