e Diet 101

Don’t wait until the weather is better to go out and walk. There’s no excuse for not exercising at home on any day when the weather is too cold or windy or too hot. But be careful about exercising outdoors when it’s very hot or humid. Heat exhaustion and, in extreme instances, heat stroke are complications frequently found in those exercise nuts that you see running on hot, humid days. Remember, it’s not necessary to walk outdoors if the weather is extremely cold, windy, wet, hot, or humid.

Here are some options to keep in mind when the weather’s not ideal for an outdoor walk:

• Ride a stationary bike. Pedal at a comfortable rate of 10 to 15 miles per hour for twenty minutes. To avoid fatigue, you
can divide those twenty minutes into two ten minute sessions.

• Walk on a treadmill. The treadmill is an effective way to burn calories and build cardiovascular fitness. With a treadmill, you can walk for exercise just as you would outdoors, rain or shine!

• Swim. Twenty minutes of swimming provides the same aerobic conditioning and cardiovascular fitness benefits as walking and indoor exercises. Swimming has the added benefit of being easy on the joints, especially if you have any form of arthritis or back problems. If you have access to an indoor or outdoor swimming pool, twenty minutes of swimming will fit the bill perfectly.

• Try an elliptical fitness machine. This type of machine combines the movement of a treadmill and a stair climber.

Your feet loop forward to simulate walking, but the footpads rise and fall with your feet. The elliptical motion provides a no impact type of exercise, which is great if you have arthritis or knee or back problems that make walking difficult. For maximum exercise, an elliptical machine with dual cross-trainer arms, which move back and forth as you stride, rather than stationary arms, burns more calories and uses more muscle groups.

Walk the mall. If you don’t like to exercise at home or at the gym when the weather’s bad, an indoor mall can be just the place to take your twenty minute walk. Many malls open early before the stores open to accommodate mall walkers. If you have access to one of these enclosed malls, then by all means get out there and walk. Remember to put vigor, vim, and pep into your mall walk step and keep your eyes straight ahead, so that you won’t be window shopping instead.

 

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