The Moving Crew: Excessive Excercise?

You need to get moving.

Let's face it, we all do to boost our chances of staying healthy and energetic, regardless of age and athletic inclination.

The Moving Crew is not aimed at health faddists, body builders or extreme athletes. But if you're a busy householder trying to find creative ways to squeeze in exercise, a senior looking to stay active, a workout enthusiast whose routine's gone flat, you might find the answers here.

This week the Crew explored revised dietary guidelines that recommend Americans should make time for 30 to 90 minutes of daily physical activity and also urges consumers to eat less highly processed foods with unhealthful fat, added sugar and too much salt.

Join Health section editor Craig Stoltz, assistant editor Susan Morse, staff writer Sally Squires and section contributor John Briley, Tuesdays at 2 p.m.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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John Briley: Unlike some people (I hear he lives in Aimes, Iowa), I don't do everything the government tells me. But I do concur with the recent government recommendation for most adults to seek 60 to 90 minutes of exercise daily and, for my part, I will MC today's chat while doing interval sprints around my computer console. So sit tight for a sec...

...Whew! That's one, and it didn't go so well. Spilled coffee, banged knee, got fired. So maybe I'll take a jog at lunch.

The guidelines raise the real question of how much exercise can we plausibly squeeze into a day, and how much we really need. Again, I think the recommendations are sound and well supported, but without your participation they will become relatively useless. So let's hear from you: How are you getting your exercise, how long is it taking you, and what are you sacrificing to make it happen?

To the questions...

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Connecticut: I've started using the elliptical machine at the health club. I enjoy the interval training option. I find that I tend to slow down a bit on the harder sections and I definitely speed up with less resistance. Am I losing the benefit of interval training by doing this? Should I try to maintain an even pace?

Thanks!;

John Briley: Hey CT: No, it's fine to slow down, if the resistance and/or incline are going up during the interval periods (which I assume they are, otherwise it wouldn't be an interval).

The key with interval training is to raise your heart rate - typically into the 85% to 95% of heart-rate max range - for a brief period, usually 15 to 60 seconds, or whatever you can stand. Then you drop back down to your steady state - around 65% to 75% HRM, depending on the workout.

Doesn't matter if you go slow or fast, as long as you're working harder during the interval than during the rest of the workout. This helps boost your cardio capacity - i.e., endurance - and can really wail through calories.

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Alexandria, Va.: I had been alternating workouts between weight training and aerobics in the evenings(arms/jogging/leggs/jogging, etc.) but recently added a pilates class to the mix. I can't figure out whether this should replace aerobics (my heart rate doesn't really get up there) or weight training (seems logical, but neither arms nor legs), or neither? I enjoy my class, but it's kind of throwing the rest of my former schedule out of whack!

Susan Morse: Hi Alexandria,
The Pilates is a great addition to your workout routine, not just because it adds variety but because it targets different muscles and builds core strength (those pesky but all important upper & lower abs) and flexibility. That said, you're right, it doesn't really substitute for either sustained weight training or aerobics--though it contains elements of both. Don't have room in your schedule for all three each week? Alternate.

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Atlanta, Ga.: My wife has been diagnosed with diabetes. She is now on basically weight watchers / Atkins type diet. All things being equal, is there any reason I can't be on the same regime and be OK. She's 47 and I'm 49 and only slightly more active. My thinking is that if we both eat the same it will be easier to make this a total change and not just a "diet".

Sally Squires: Hey Atlanta: Sally here. So sorry to hear about your wife's health problems. It's really wonderful of you to be willing to help her. And your instinct is right on: it's this kind of support that will really help her.

I'm not exactly sure what you mean by Weight Watchers/Atkins diet for diabetes, but I'm guessing that your wife has probably been advised to follow the Food Exchange diet that is a hallmark of diabetes control. (There's lots more info available at www.diabetes.org)And I suspect that your wife has also been advised to count carbs and to move towards whole grains and carbs without added sugar.

Nothing wrong with you doing this either. A healthy diet--one balanced in calories and filled with vegetables, fruit, whole grains, beans, low-fat or nonfat fat dairy and small amounts of healthy fat (nuts, avocado, olive oil, canola oil, etc.) plus healthy, low-fat protein (lean meat, poultry without the skin and yes, fish) is a smart approach for all.

Getting active is also a big help. So along with helping your wife to eat smart, also invite her to talk a walk with you. Maybe the two of you want to join a gym together. Or maybe just go dancing. There's really good evidence to show that even small amounts of weight loss--achieved through less food and more activity can have a significant effect on diabetes.

So go for it! And you can find more eating tips--and a lot of company in your efforts--on the Lean Plate Club or in the free, weekly Lean Plate Club e-mail newsletter, also on this web site.

Thanks!

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Washington, D.C.: I have a question about the new guidelines. I usually work out five times a week with a combination of cardio for about 45 minutes and weight training and conditioning exercises for about another half hour. My question is, does the conditioning and weight training time count towards the 90 minutes of daily activity recommendation? (On a side note, I consider myself physically fit and pretty health conscious, but I think the recommendation of 90 minutes of physical activity daily is too much for the general population. If we are trying to be more health conscious as a society, I think the government should promote ANY amount of physical activity as a good thing. My fear is that many people will look at that number and give up entirely, since they know they cannot possibly exercise for that amount of time.)

John Briley: Yes, D.C., both count. And nice work on maintaining the fitness schedule. Many people agree with your assessment of the government guidelines but I would counter with this: We have a SERIOUS weight and fitness problem in this country, and we have a population that is accustomed to applying specific instruction to solving problems. So tell people that three 10-minute walks will help keep them fit and lose weight, and that's all they will do, despite significant evidence (i.e., their waistlines and lung capacity) that they need more.

Better, we think, to tell them the truth: You need to re-prioritize, make physical activity more a part of your life, and you will have a shot at regaining health and fitness. Then people like you and us can come in and clarify: Yes, something is better than nothing, but to gain benefits (vs. treading water) you've got to ramp it up. And we can provide creative and inspiring ideas for doing it (see next Tuesday's Moving Crew column).

Our society has changed dramatically in the past 50 years, from how we maintain our lawns to how and where our children play to how we open doors and even how will shop (point...click...purchase). We *must* restore (or supplant) some behaviors that help us burn calories and make our bodies work.

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Laramie, Wyo.: Hi Crew,

I apologize if this is a little off-topic, but I could really use your advice. I'm 38, and I work out every weekday. I warm up carefully and exercise smartly, but I'm always hurting myself...it seems I keep pulling tendons. I'm extremely inflexible, but every time I stretch, I seem to hurt myself. I don't bounce or push it too much, but it seems my tendons are pretty inelastic. Can you offer me any guidelines for stretching, so I can get flexible without hurting myself? Also, how long should I rest an area that's hurt? Thanks!

Sally Squires: Hey Laramie: Sally here. Sounds like you might benefit from a consult with a physical therapist, since you have these repeated injuries, but are clearly active. You can find one in your area at the American Physical Therapy Association. www.apta.org.

Human Kinetics also has some great resources on stretching. Check out Jay Blahnik's book, Full Body Flexibility. Or you may want to see one of the Human Kinetics videos: One that might be worth a look is Flexibility for Sport and Fitness Video.

Hope this helps. Thanks.

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Sleepless in Md.: Hi, I'm trying to weigh the relative benefits of sleep versus exercise. I work full time and go to school at night, leaving at 7 am and getting home around 10:30 pm. Because I then have more homework to do, I usually go to bed around midnight, then up at 6. I work out on the weekends and get some walking in during the week, but I cannot work out during the day, nor do I take a lunch beyond 10 min at my desk. I do stretches in the bathroom during the day and some walking, but that's all I can do. So, my time is highly constrained.

To counteract my desk job, I've been doing a 5 am exercise class, for which I have to get up at 4:30 am. I'm really tired. 6 hours of sleep a night is not enough, but 4.5 hours is unsustainable, even if it's only 3 days a week since the other days I still don't get enough. I've tried working out on my own to gain an extra half hour of sleep, but honestly the class motivates me more at that hour of the day.

What to do? Sleep is as important to health as exercise.

Susan Morse: Dear Sleepless,
We're all with you on this one. I'm betting a whole lot of chatters feel your pain--and the government's new exercise guidelines, calling for 60 to 90 minutes a day of exercise for most of us, at least those wanting to maintain or lose weight, don't help.
Do I hear a chorus? All together now: We're fed up and we won't take it anymore. There, that feels better...
OK, back to your question: Trimming sleep time is not--I repeat, NOT-- the answer. In fact, extensive studies show that trying to do so will just sabotage your health, fitness and weight maintenance efforts.
Walking, on the other hand (or should that be foot), is a great solution. Ditto, climbing the stairs to your office or the metro escalator to the street... or sitting on a stability ball (works the abs) while you study. The more small things like that you can work into your packed schedule, the better. We're all going to have to be more creative that way.
Good luck. Keep walking. It's great exercise.

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Fairfax, Va.: Is it too much if I run 4-5 miles during lunch and then get on a stair climber for 30 minutes later that night.

John Briley: Hey Fairfax: The two potential concerns I see with your program are fitness imbalance - do you do any strength training on your upper body? - and the possibility of shin splints, plantar fascitis, knee abuse or other ailments from daily running. BUT many, many people run daily with no problems, thanks to conditioning and good running form.

So if you really enjoy it, stick with it. But try to squeeze in one or two (preferably 2) strength training sessions a week in which you do upper body (front and back) exercises. If you hate that stuff or lack time, focus on the big muscle groups (chest, upper and lower back, abs).

If you keep your current program, just listen well to your body and back off or rest when your legs tell you to.

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Muleshoe, Texas: I have had knee issues in the past(I T Band Friction.) Since recovering I primarily run on an ash track anywhere from 3.6 -5.4 miles per day. On the weekend I might run 9 miles or so. But according to the Government's new funding I should be running 9 miles per day. Where is the balance between a realistic work out and taxing a 42-year-old body?

Thanks,

Susan Morse: Hi Muleshoe,
Why not give your knees a break (no, no, not literally) and switch off, some days, to some less-joint-taxing activity like cycling, swimming, rowing. Or work out on the elliptical machine at the gym? It's a good idea to mix it up, fitness-wise, in any case--not just to avoid overtaxing aging body parts, but also to reap the benefits of exercises that target different muscles--for example, the quads in cycling, the biceps and triceps in swimming and rowing.

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Fairfax County, Virginia: I'm 69, retired, and had a heart attack in 1994. I jog on a treadmill for 30 minutes, stretch and do exercises on a weight machine daily. I have heard one should exercise every other day to let the muscles heal, and have heard just the opposite - daily!

What's your advice?

Sally Squires: Hey Fairfax: Sally here. Sounds like you are really working well to recover from that heart attack 11 years ago. Daily activity is fine--provided you're doing things that your cardiologist approves of, of course. In fact, the latest guidelines urge Americans to get a minimum of 30 minutes of physical activity daily. And the goal is 60 to 90 minutes for those who want to lose weight or maintain weight loss.

Where the confusion arises is in strength training, a.k.a. weight lifting. That's what you want to technically do every other day to give your muscles a chance to recover (and build.)

So it's fine to do cardio, stretching, etc. daily. And you can even do weight training daily but work different muscle groups. So you might do upper body on Monday. Lower body on Tuesday. Upper body on Wednesday. You get the idea...Or you could just do total (upper and lower) strength training every other day. It's your call--again, in consultation with your doctor.

And by the way, William Kraemer, an exercise physiologist at the University of Connecticut, has frequently told me that the biggest mistake folks like us make is in not lifting enough weight. He recommends a light, moderate and heavy day each week for weight training.

Hope this is helpful. Good luck with your efforts.

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Arlington, Va.: Everyone keeps telling me that exercise is invigorating. It just leaves me exhausted and dizzy. What am I missing?

washingtonpost.com: Starting on a training regimen? Not sure how hard to go out the first time? Read Just Starting Out? Not So Fast.

John Briley: Hi Arlington -

First, see your doctor about the dizziness. That could be an indication that you have a poor diet - and thus may not have the requisite energy stores to complete a workout without feeling dizzy - or possibly a health condition like anemia.

As with many "clubs" the allure often seems mystifying from the outside. People probably are referring to the mood lift they get from moving blood around the body (which, among other things, elevates oxygen levels throughout the body, including the brain).

But to get there you need to start slowly and work your way up.

I find exercising outdoors yields MUCH more invigoration than indoor workouts do, so maybe try some walks along the C&O Canal towpath or some other convenient and scenic trails (yes, even in winter; just where layers so you can shed one if needed). Or if you're the urban type, walk through Georgetown, or Old Town, or downtown and window shop and people watch as you go. You may not be panting and exhausted, but if you get your heart rate up a bit it's still exercise, and you can build from there.

I belong to a gym and enjoy it, but I admit the setting - TVs, background noise, rows of sweaty bodies - can feel very industrial at times. You should also consider yoga - take a beginning class (many studios offer pay-as-you-go deals so you needn't commit to a package) - and see if the soothing voice and mellow music help your enjoyment level.

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New York: As a former rower, I live and die by the erg (rowing machine). With proper technique you can get everything in one package: aerobic workout, anaerobic workout, core strengthening, and flexibility.

And I see a picture of you 4 doing a medicine ball workout. With a partner, the medicine ball is a good workout that's fun so it doesn't really seem like a workout!;

Susan Morse: Hi New York,
Thanks for this contribution. We throw that medicine ball around in the office, too, sometimes when we've been sitting too long (that's always). Helps to loosen up the mental muscles, too. Thanks!

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washingtonpost.com: What's the dangers of high-fructose corn syrup? Not sure? Read the Post articles Sweet But Not So Innocent? and The Lean Plate Club and find out.

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Reston, Va.: I have started a work out routine which includes 3 days of strength training for about 30 minutes and then 30 -45 minutes of cardio on the same 3 days. Does that fulfill the government guidelines or should I try to incorporate more days or time?

Sally Squires: Hi Reston: Sally here. What you're doing is great. But the Dietary Guidelines goals may push you a bit farther. The idea is to get at least 30 minutes of moderate physical activity on MOST days. But this doesn't mean that you have to hire that trainer for more sessions. You could simply take a brisk walk on the other four days when you're not doing those more "organized" workouts with the trainer and your cardio.

Other options are lifestyle activities, meaning take the stairs, walk to errands, use a restroom on another floor, go to a coffee shop a block or two from your office. Walk the dog. You get the idea. All these activities count towards the total 30 minutes. You might also consider getting a pedometer. A lot of Lean Plate Club members find them useful reminders to keep moving. You can learn more about pedometers at:

www.americaonthemove.org

Thanks!

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Beallsville, Md.: Do you have suggestions for upper body strength training? I took a class on weight lifting for women at school that focused on using weight machines. I now live too far from school to make working out there very practical. I have been using an exercise bike 30 minutes every morning. Recently I began alternating: biking one morning and running 30 minutes on a treadmill the next. My legs have gotten into wonderful shape, but I keep feeling like I need to do something for my upper body. Unfortunately I don't know where to start.

Sally Squires: There's a great site and series of books for you Beallsville. Check out Miriam Nelson's Strong Women Stay Slim.

www.strongwomen.com

Nelson is a researcher at Tufts who has studied weight training in all ages. Her site and books (there's now a whole series) will give you plenty of guidance and easy ways to do these exercises at home. (Sally)

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Chatham, N.J.: I am a male in my 40's who needs to lose 5-8 pounds which I should be able to do, but I'd also like to tone up my chest and stomach which is a bit flabby, to put it mildly. I'm realistic, and so I know I'm not motivated enough to work for a washboard stomach, but what can I do to get SOME definition in that area?

John Briley: Hi N.J. Thanks for joining us. I will suggest some exercises in a second, but first want to caution you against focusing too much on one area: As I have learned the hard way, a strength training/muscle toning routine *must* include front and back balance. For years I worked primarily on my "mirror muscles" - chest, arms, abs - and as a result my shoulders now pull forward and my chest is much more developed than my upper back. This results in poor posture and affects my balance. I'm working to correct it, but wish I'd known all this 10 years ago.

So, for your abs and chest: There's a great exercise called (by some people) the "dead bug" in which you lie down, arms overhead, and hold a stability ball (aka "fit ball") between your feet, with those feet raised about 8 inches off the ground. Then raise the ball toward the ceiling as you reach up to the same spot with your hands - making sure you use your abs to lift your torso - and take the ball with your hands. Release and repeat, passing the ball back to your feet. These are hard and, if you do them right, you'll only get through five or six before your abs scream. Mix them with standard crunches to help develop the abs, and check back here periodically and I will give you more suggested exercises.

Chest: Bench presses are great, but start with manageable weight to avoid strain and injury. Also do incline and decline bench presses - again, with lightweight at first - to develop the whole pectoral muscle.

And please remember: Balanced muscle development is a real key to successful strength training.

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Arlington, Virginia: Why is it that no one seems to be concerned about the increasing amount of "High Fructose Corn Syrup" that is replacing regular sugar in many US food/drink products.

It is not metabolized in the same manner as sugar.

It does not trigger the insulin response.

Your liver has to break it down.

You never get that "sugar satisfaction" so people tend to eat more of it.

More of it is turned to fat than regular sugar.

Need I say more...

Sally Squires: Hey Arlington: Sally here. Plenty of people are talking about high fructose corn syrup. And the latest Dietary Guidelines advises consumers to eat more foods without added sugars of any kind. If you'd like to read more about high fructose corn syrup, check out the links to some coverage of it in the Health section in recent years, provided by our producer, John Nichols. Hope you find this helpful. Thanks.

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Arlington, Va.: Hello, and thanks for taking our questions.

I'm ready to start getting in shape after about 5 years of not exercising. I used to jog and it is my preference, but with the cold weather it is hard to start jogging in these conditions. Is there a cardio workout you could recommend for indoors for the next few months? (I don't have room in my place for any workout equipment)

Thank you.

Susan Morse: Hi Arlington,
Good for you. You might want to take a look at a story we ran in this week's special fitness issue. The story's called "Just Starting Out? Not So Fast"--and includes some good tips on beginning a new fitness program and some reminders about why you need to keep your expectations in check for a while to avoid injury.
That's one reason why some experts recommend walking over running at the start--and the walking can be done in pretty much all weather. (Bonus: It takes no special equipment.) Even if you can walk only 5 minutes at a time the first week, that's okay. Add 1 minute a day after that, and you'll be up to 20 minutes in 2 weeks and feeling more energetic for it.
As to exercises you can do indoors, an inflatable stability ball and stretch exercise bands and maybe a set of light weights really take up very little room and lend themselves to a whole range of really good exercises. There are also good cardio tapes--I even tried a dance one called Cardio Salsa that really wasn't hard. Other recommendations you can find on collagevideo.com. Good luck!

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Owings Mills, Md.: I've been using an arc trainer - like an elliptical, but it inclines too. I've been doing about 30 min on the weight loss setting - it has intervals and when resistance and I the incline increase I try to work harder. I'd like to move up in the levels as well as add time to my workout. Is it better to work on adding time first then work on increasing the level or vice versa?

John Briley: Arc trainers are great, a really well thought out machine. In most cases you will want to gradually boost both time and intensity, but the answer depends somewhat on your goals: If you want to get stronger - for example, to ski harder - adding resistance should be the priority. If you have old (or recent) injuries, build your strength more slowly by adding time first, then resistance.

Since you're on the "weight loss" setting I assume you want to lose weight, so you need to burn calories, and that will come from a combination of time and intensity (lower time and higher intensity can equal longer workouts at lower intensity).

To keep it interesting, I advise choosing settings that make you sweat and breath hard but don't aggravate your knees or bring you to the brink of keeling over. And mix it up based on how your body feels each day - don't push hard through muscle soreness.

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Laurel, Md.: What is a good example of a diet that burns fat? I hear one thing then another. I try to get exercise in about 3-5 times a week (lifting weights and cardio), but I still can't shed the ring-o'-fat around my mid-section. I know diet is extremely important, but this protein/carb thing seems like a Westinghouse science project. Is there a book or a website that explains fat burning via diet in something called "English"?

Sally Squires: Hey Laurel: All the conflicting information, not to mention the many false promises, can really leave your head spinning, can't they?

What's the best way to get rid of that ring around your middle? Eat less. Move more. I wish there was a magic bullet, but there isn't.

Arthur Frank, a physician who heads the weight loss program at George Washington University says if you want to lose weight from a particular area of the body pull the tape measure tighter. :-)

Barring that, keep doing what you're doing, because it's the right thing. It just make take you longer than you think. But then, you probably didn't add that rubber around the middle overnight and you likely won't lose it that way either.

One last thought: check what you're eating. So consider keeping food records and measure what you eat for about a week. You may find that more calories are sneaking in than you think. And by the way, one of the most effective ways to lose weight is to cut about 250 calories from your intake and exercise about 250 calories per day (very roughly what most people will burn in about an hour of activity.)

Good luck with your efforts. You're on the right track. Keep it up.

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Washington D.C.: I'm having some real motivational issues. I currently belong to a gym where I enjoy the classes, but rarely go anymore. The usual excuses - too far, too tired, etc. I'm considering joining a gym where a regularly attending friend goes, hoping that this will help motivate me. (By the way, my friend’s gym costs twice as much!) Am I kidding myself into thinking that going with my friend will provide much needed motivation?

Susan Morse: Hi Washington,
No, you're not kidding yourself. You've hit on one of the best motivational tactics there is. In fact our esteemed Moving Crew master John Briley just wrote about this very subject in Tuesday's special fitness section. In that column he quotes John C. Norcross, a University of Scranton psychology professor who's made a career out of studying how people succeed in changing behaviors. Norcross says the biggest difference between those who stick with their fitness resolutions and those who drop them about now is the buddy system.
You may let yourself off the hook if you don't feel like exercising, but it's much harder to let down a friend who you know is waiting out at the corner for you.
Good going. Let us know how it works!

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Since you asked: I think the new guidelines are just fine and are something that we all intuitively know -- whether we want to accept that fact is another matter. For goodness sakes, look how much time people find to watch TV and other time wasters.

Sally Squires: Hear, hear! Well said. Thanks.

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The City: Every single person I know who has jogged/ran in the past has messed up his or her knees. I can't believe jogging is good for you in the long run. What do you think?

John Briley: Hey City: Yes, running CAN out a great deal of strain on the knees but it doesn't have to. As I have in the past, I will now shamelessly promote the book Chi Running by Danny Dreyer, which details good, natural running form. It's all about the body lean, pitching forward from your ankles, not your waist, which means your feet land under or behind your body, NOT in front. Think about what happens when the feet land in front, as they do with most runners: You are essentially breaking your entire body with every stride. Thus the oh-so-common knee pain. By using your hips and abs to lift your legs and leaning so they fall under or behind you, you greatly reduce that impact.

I have long HATED running but trained for (and ran) the Cherry Blossom 10-miler last year on a lark, and used this book in my training. I now run at least once or twice a week and, while I don't love it, I find it a quick, tolerable cardio workout and my knees are fine.

Check out that book. It's a good, fun read.

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washingtonpost.com: Looking for a different type of eating plan that may work for you? Read about The DASH plan.

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New York: Do I have to do crunches if I do yoga? I hate crunches, yoga gets my core strength, and besides, you all say that crunches won't give you a taut stomach anyway. It's the fat removal that does that. So how 'bout it? Can I stop with the tedious ab work on my back?

Susan Morse: Hi New York,
I hear you. Phooey on crunches. They're not the only way to exercise your abs, especially not for a yogaphile like you. The plank, a fine yoga pose (it's also used in Pilates), will do the trick quite nicely, for example. That's the exercise where you raise yourself off the mat using your arms until they are straight. By holding in your abs tightly and keeping your back straight, your body forms something like a 40-degree angle with the floor. You hold that position for five to 10 deep breaths. Good for arm strength as well.
Both yoga and Pilates have lots of other good exercises for the abs and lower back.
Have fun.

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Bowie, Maryland: I'm a 55 year-old-woman and I'm 5'4" tall and weigh 155 lbs. What should a healthy weight and blood pressure be for me? How can I reduce my blood pressure and maintain it without medications?

Sally Squires: Your body mass index is 26.6, Bowie. (Sally here.) That puts you slightly in the overweight category. A healthy weight range for you is about 110 to 145. (You can calculate your own body mass index at

http://www.nhlbisupport.com/bmi/

If you have high blood pressure, losing weight can certainly help bring it to healthier levels. There's a link that's been posted to the DASH diet. Developed by the National Heart Lung and Blood Institute, this regimen is clinically proven to help lower blood pressure. But high blood pressure is nothing to fool with. You may need to take blood pressure lowering medications while you are achieving a healthier weight. Work closely with your doctor on this one. You don't want to have a cardiac or brain "event" as the medical community notes. (Translated: a heart attack or stroke, or face kidney problems.)

Good luck with your efforts. And by the way, it's not usually the salt shake on the table that helps contribute to high blood pressure. Most of us get our daily sodium from highly processed food. So the more you can consume food that is not processed the better. Also, be sure to eat plenty of fruit and vegetables which are high in potassium (and other good things.) That can also help to bring blood pressure under control.

Thanks.

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Fairfax: Do you have suggestions for how an overweight, out-of-shape thirty-something who works full-time and takes classes part-time can jump-start a fitness program? I am not very active now (desk job) and have no ideas how to begin to incorporate more activity into my life and what goals I should be setting for myself.

John Briley: Hi Fairfax: The easiest, safest and most accessible option is to begin a walking program. Consistency is crucial: Make walking a part of your life - to the Metro, at lunch, to the store, between classes, with a buddy, go two floors down in your building, take a lap then go back up (using the stairs of course). We have heard SO MANY inspiring success stories from people much older than you who started walking and now are in shape or well on their way. So you can do it.

Your goals should be modest, and you should reward yourself for meeting them: Start with a mile a day (not a lot if you add up your steps) most days of the week, and progress as quick as your body allows to 2 miles, then 3 and so on. Buy a pedometer (a google search will yield all the info you need, plus purchase options; you should find one for around $20 to $30). If you must drive places, keep workout clothes in your car so you can squeeze a walk in at odd times. Look for lighted tracks near your house to walk at night.

Don't expect miracles. Just get into the routine, focusing on consistency - not the bathroom scale. The benefits will come, especially if you have good diet (??). And don't be at all surprised to find you really enjoy it. Eventually you add strength training and maybe some variety (swimming? cycling? tennis?), but for now just get out and walk. And don't fear the weather - just get out there!

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Sterling, Va.: Does a short walk during work, or even taking the stairs frequently, count towards the 90 minutes? I thought I was doing pretty well with 60 minutes of cardio every other day!

Susan Morse: Hi Sterling,
Absolutely, it counts. And you are doing well with your current program. Congratulations on your level of fitness and commitment. For variety, alternate some of the cardio some days with flexibility and strength training.
And yes, by all means, walk when you can. Great idea.

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Austin, Tex.: Regarding the "take the stairs" advice: I work on the 5th floor, and I try to take the stairs, though I can't always convince myself to if I'm carrying a lot. My question: what about going down? Since gravity's doing all the work, is it any better to walk down the stairs than to take the elevator? (No, I'm not depending on this for all my exercise; just curious!)

John Briley: Yes it's better to walk - you are using muscles, balance, coordination and, if you quicken that pace, might even find yourself breathing a little hard.

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Arlington, Va.: Hi, I have to confess I was surprised, and stressed when I read the new guidelines calling for 60-90 minutes of daily exercise to lose weight and/or maintain weight loss. I don't know how I can possibly find time to exercise 60-90 minutes every day! I don't want to! I used to work out 4-5 times a week 45-60 doing a combination of cardio and strength training. Since reading the article I'm trying to workout 6 days a week, still mixing cardio and weights. However, at 6 days a week I usually only work out 30-45 minutes a day. Am I doing enough? I eat very well - low fat, low sugar, lots of vegetables, lean proteins. Now I feel like I'm going to have to be at the gym all the time in order to be in shape! Ack!

Susan Morse: Hi Arlington,
We don't have a lot of time left so I'll give a quick answer. What you're doing already is great--and puts you miles ahead of most folks. Like you, we're all going to have to think more creatively to find exercise moments in the midst of our daily routine--and not, as you say, necessarily at the gym. Keep us posted.

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D.C.: I am a healthy and very active 27-year-old female. I exercise 6 days a week for 60-90 minutes. Running, elliptical and weight training. Still I can not seem to drop a pound. I eat a fairly healthy diet and watch what I eat. Most days I eat under 1700 calories. Do I need to cut back further on what I eat? Exercise more? I have though about adding another workout to my morning, but really do not have the time. I am really at a loss at what else to do.
By the way I am 5'5" and 135. So in a health weight range, but still have a bit of fat.

John Briley: Hey D.C. - Don't stress to much about a few extra pounds. Sounds like you're in good shape. The only variable I see here: Are you getting your heart rate up - breathing hard and sweating - when you work out? The time on the machine is only part of the equation; you need to make sure you're at an intensity that will burn calories. But again, from the sounds of it you are doing fine.

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D.C.: Regarding knee problems in runners: Cross-training that strengthens the ligaments and tendons around the knees, as well as keeping balanced development between your quads and hamstrings, will keep the joints strong for running. If all you do is run, you get off-balance and can have problems.

John Briley: Excellent advice, D.C. Thanks!

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Columbia, Md.: What I would like to know is what is the secret to increasing your metabolism? My sister can eat whatever she wants (gallons of ice cream, pans of brownies) and she never gains weight. I look at food and gain 5 lbs! We both exercise about the same amount and do the same kinds of exercises. So what gives?

Sally Squires: We feel your pain, Columbia. (Sally here.) Different people do have different resting metabolic rates.(That's basically how much you burn doing nothing.) So your sister may have a higher RMR. Is she a lot younger than you are? Age also affects this a bit. That's why many of us can get a lot more as teenagers than as sedentary middle-aged adults.

What can you do to help boost your metabolism? Building muscle may help a little. (Know, however, that the average person builds only about four pounds of muscle with weight training, so this won't be a miracle fat burner.)

Small meals throughout the day can help. The trick is to keep them small. Eating actually revs metabolism briefly. (But of course eating also means adding calories.)

Protein is also helps boost metabolism. A little.

There's a little evidence that green tea also boosts metabolism. A little. (But you'd need to drink at least five or so cups a day.)

And moving more will help boost metabolism, which doesn't mean spending hours at the gym, but looking for ways to be more active throughout the day. Oh yes, and making sure that you are in caloric balance. So you need to watch what you eat too. Hope that helps. Thanks.

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Falls Church, Va.: Hi guys,
In response to your question about how much and how long you exercise, I try really hard to get in 90 minutes per day. Although some days are more and some less, I think I come pretty close. Every afternoon at work, for about 30 minutes, I walk around the block if it's nice outside, or run up and down the stairs if it's not. This helps me banish the afternoon doldrums. I also go straight to my gym after work and work out there for about an hour or more. I swim, use cardio machines, weight train with my personal trainer, or some combination. I worked up to all of this slowly. I started last April, barely able to do a 15-minute walk.

What have I lost? Dinners and time with my husband and pet rabbit, time spent at work (not such a terrible loss), 60 pounds (also a good loss).

What have I gained? Much more energy, much better health, nice muscles, and a really cute trainer who motivates me and pushes me to do better.

All of this has been really wonderful for me. However, I can't get my husband to buy into any of it for himself. He refuses to set foot in the gym. Every once in a while (maybe twice a month) I can get him out for a walk. I have harangued him, cried at him, shown him all of your articles and others. Nothing seems to work! Any other ideas?

John Briley: Tough one, F.C. The best method - as you are doing - is letting him see the happier you that resulted from your exercise habit, and continuing to gently prod (haranguing usually makes people defensive).

Also, see if you can some other couples or friends involved in exercise activities that will involve him - a weekend in the mountains with some hiking, for example. Sometimes due to couple dynamics, one person will resist to an unnatural extent but will relent once it becomes a group dynamic. We are short on time today, but please check back next chat (in two weeks) and we can discuss further. Good luck.

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New York, N.Y.:
I'm a thirty something male who has been back in the gym for about two months after several years of increasingly sedentary living. I've always remained pretty thin (5' 9'' 145 pounds) so weight loss is really not a concern. I'm just in it for general fitness and so my buddies don't embarrass me on the ski slopes.

So my question is: should I do cardio type exercise before my weight stuff, or after? Is there any difference? I've basically been doing 20-25 minutes on the elliptical and then the weights (11 or 12 exercises with not too heavy weights) 3 days a week.

Also, I've been waking up and going straight to the gym, only drinking water, and then eating breakfast afterward. Is this really bad?

John Briley: Hi New York. Benefit wise, I am not aware of any studies conclusively showing that weights or cardio first is better or worse, though you should warm up your body before lifting to avoid strain (and light cardio is a good way to do that).

The a.m. workout with water is good. You have enough calories stored from the prior day to handle that workout. Keep up the good work.

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John Briley: We are out of time, folks. Thanks for all the great questions and spirited participation. If we didn't answer yours this time, please come back in two weeks (Feb. 10) and re-post the query and we will get to it then.

Have fun and keep moving!

- The Moving Crew

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