When does metabolism begin to slow, allowing unwanted pounds to pile
on? Sooner than you might think, but don't blame it just on age.
"It starts as early as we become sedentary," according to Walt
Thompson, professor of kinesiology at Georgia State University. "When
people are in college, they are very active compared to that first year
out on the job, where you sit in a chair all day. [Combine] that with
the fact that we don't change our eating habits -- or they get worse
after college with power lunches -- and most people gain between five to
10 pounds in the year after graduating."
| | | | | | | | | | ___ Lean Plate Club ___ The Lean Plate Club is about smart eating. It's not about dieting or deprivation. Read past columns.
___ Live Online ___ Want to eat healthier, move around more and otherwise get better but not bigger? Join Sally Squires every Tuesday for the Lean Plate Club Discussion.
___ Video ___ In the Lean Plate Club video series, get tips on portion control, getting a healthy snack and improving your eating habits. | | | | | | | |
|
With that thought, welcome to Week Two of the Fit for Fun Lean
Plate Club Challenge. This eight-week challenge is designed to help get
you in shape for summer fun so that you can be more active on the
softball diamond, the tennis court or simply riding a bike. (As always,
if you have any health problems, check with your doctor before embarking
on a new exercise regimen.)
Here are this week's goals. (Find a printable list of them -- as
well as last week's goals -- at www.washingtonpost.com/
leanplateclub.
And, yes, you can join anytime.)
Use your body weight. It's portable, free and available 24/7. In
this case, the heavier you are, the bigger the workout. So keep doing
the muscle-building chair stands from last week. Add push-ups --
modified or full -- three times per week. If arm muscles are really
weak, start by pushing against a wall.Also add a tiptoe exercise: Stand
straight, resting hands on back of chair. Raise slowly to toes, hold for
three seconds, then slowly lower. Repeat eight times. Pause. Do a second
set.
Check your waist. For the two-thirds of American adults who are
overweight and obese -- having a body mass index of 25 or higher --
extra padding around the middle boosts risk for diabetes, heart disease
and other weight-related problems. Calculate your body mass index at
www.nhlbisupport.com/bmi/bmicalc.htm Then measure your waist. Forty
inches or more for men or 35 or more for women increases risk, according
to the National Heart, Lung, and Blood Institute (www.nhlbi.nih.gov).
Find twofers. For example, walk the dog rather than take the car to
pick up your dry cleaning. (You and your canine benefit, and you've
accomplished an errand.) Studies suggest that people who figure out how
to incorporate these and other lifestyle activities not only reap
fitness rewards, but also are more apt to stay at a healthy weight. Keep
taking that 10-minute constitutional before or after lunch, and add a
five-minute walk around the office during the day.
Drink with every meal or snack. Penn State University researcher
Barbara Rolls and her colleagues have found that downing fluids helps
promote a feeling of fullness with fewer calories.
Learn from "The Karate Kid." In this popular 1984 movie, an aging
karate master trains his young charge by having him polish and wax cars,
paint fences and more. These mundane activities can strengthen arms and
core body muscles and increase flexibility. This winter, an already-fit
Jeffrey Potteiger, chair of physical education, health and sport studies
at Miami University of Ohio, got even fitter by shoveling snow. Now that
spring is here, shoveling mulch or dirt gives a similar workout,
Potteiger says. Just be sure to lift using your legs and do equal lifts
on the left and right sides of the body. Sweeping the kitchen floor
nightly is another way to help strengthen arms and core muscles. Ditto
for cleaning windows and mirrors.
Walk upstairs. With each step, you lift your entire body weight --
a great way to strengthen muscles in legs, thighs and buttocks. As you
climb, stand tall and tighten abs for additional strengthening. Want to
boost intensity? "Take two stairs at a time," said Potteiger.
-- Sally Squires
Share Your Tips or ask questions about healthy nutrition and activity when Sally Squires hosts the Lean Plate Club online chat, from 1 to 2 p.m. today, on www.washingtonpost.com. New To The Club? The Lean Plate Club is devoted to healthy eating and boosting activity. To learn more, and subscribe to our free e-newsletter, visit www.washingtonpost.com/leanplateclub.
