Staying strong for the activities you love

I talked with a 4o-something guy today in the gym. He told me he plays squash 3 times per week and stays active with skiing. He used to be a runner, but now it takes too much time away from his family. Today he was in the gym because over the summer he had knee injuries, and now his shoulder hurts. Starting to feel like he's getting older and falling apart, he decided it's time to add in strength training and stretching to his weekly routine.

He's absolutely right.

It's not enough to shoot hoops, play tennis, practice clogging or line dancing, or even do your usual 3-mile daily walk. We need to participate in strength training 2-3 times per week, plus daily stretching, in order to stay strong and injury-free. The biggest complaint is that we don't have time to go to the gym. My response: you'll have lots of time when you're injured and can't play your sport for a few months.

You don't even have to join a gym. Schedule a few sessions with a personal trainer and learn how to use bands and stability balls at home. Strength training can take as little as 30 minutes, 2-3 times per week. Get up 10 minutes early and stretch in the morning, or stretch while you're watching TV at night.

Bottom line: there are no excuses when it comes to incorporating strength training and stretching into your routine. Not if you want to keep skiing, playing raquetball, or biking.

Cost of obesity

Did you know that being overweight will end up costing you more?

That's not because you spend money on gym memberships or weight loss programs. It's the monetary increases in health care costs that really add up.

According to Zhou Yang, Ph.D. , lead author of a study published in Health Services Research, found that an elderly person who is overweight at 65 may spend $16,000 more and the obese person may spend $26,000 more than those who are a normal weight at age 65. I don't know about you, but I can think of a lot of ways I'd rather spend money than on health care!

Try these three steps to reduce your weight AND save money:
1. Get moving. Build up gradually so that you're getting some type of exercise for at least 60 minutes total every day. That could be a 15 minute walk in the morning, 20 minutes gardening, 15 minutes walking in the evening, 10 minutes walking up and down the stairs during TV commercials.

2. Avoid beverages with calories - except for skim milk. Instead of fruit juice, drink water and eat a piece of fruit. Make sure you choose skim milk for the fewest amount of calories yet slightly more calcium. Skip drinks sweetened with high fructose corn syrup and opt for water again. Avoid alcohol - you can better protect your heart by losing weight and exercising.

3. Eat one bite less of every food, all day long. If you eat one bite less of every single food you eat all day, you'll consume fewer calories and learn to get by with less. You'll also learn that you don't have to eat everything put in front of you.