Sweat equity: Move it, baby

You don't need a fancy/expensive gym membership to stick with a fitness regimen this year.

By Dee DePass , Star Tribune

Last update: January 4, 2009 - 12:39 PM

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Forget "carpe diem," or seize the day. I say, "Seize the wagon!"

We've all fallen off that fitness wagon. But it's a new year. Time to hop back on board. During the holidays, over a plate of sinfully merry munchies, I chatted with two busy friends -- both workaholics with kids. One grieved over an unwanted gift: 10 extra pounds! The other mourned her old fitness regimen and felt quite the slug. What to do? How do you restart tired, rusted gears?

Gym rats, you know the deal. Get back to your routine. Thirty minutes of cardio a day. Three days a week of muscle work. No excuses. It's 2009, for goodness' sake. Slacking is so 2008.

For time-crazed moms who have no time to breathe, let alone gym-hop, I posed a few questions: "Can you do 10 push-ups and 10 sit-ups? Can you add 10 jumping jacks? Can you do them consecutively EVERY morning as soon as you roll out of bed? While your breath still stinks? Before the shower? Before coffee? In other words, BEFORE the little ones know you're awake and start tugging on your robe?"

Gulp. "Yup," they said.

Good! It's the tiniest of starts, but the regimen (EVERY morning) can be your starting block. Do the moves faithfully for two weeks. Then add 10 more of each exercise. After two weeks, add 10 more. There's a method to the madness. Push-ups (girl or boy style) build arm strength and stamina. Sit-ups tone your core, and jumping jacks (or low intensity "jills") boost your heart rate.

Here are a few tips to guide you.

Arms: A 45-year-old woman should be able to do 12 to 15 push-ups. Men: 20.

Abs: Squeeze your gut, exhale hard and lift your chest (not your neck) to the ceiling during each sit-up. Aim for 25 to 30 reps per minute.

Cardio: Ultimately, we want to have 30 minutes of cardio every day. Folks, that's the minimum.

Regular aerobic exercise with a low-fat diet can slay high blood pressure, diabetes, cholesterol and ward off strokes and heart attacks. Please note, I'm giving myself this pep talk, too. Just came from a physical at the doctor's office and all my numbers are great, except for a borderline LDL cholesterol level. While my healthy HDL levels are off the chart (hooray!), I plan to use exercise and diet to hammer down that bad cholesterol. I'll keep you posted. I get rechecked in six months.

So let's begin the new year with a healthy heart in mind. Don't let time, gym issues or icy weather get in the way. If you have to, turn your home into your heart-healthy machine.

Get a pedometer. Walk 10,000 steps a day. Bound up and down your basement stairs 10 to 20 times. Too easy? Time yourself and move faster. Or throw on your kid's backpack but stuff it with 10 cans of soda or soup and get to stepping and huffing. You want to break a sweat.

Join a mall-walkers program, or create your own with a neighbor. You don't need a lot of money or fancy gym memberships to get or stay in shape. You just need to keep moving.

Here's one last tip: Join the 50 Million Pound Challenge at www.50millionpounds.com.

This fun online fitness-challenge was created by Dr. Ian Smith, is sponsored by State Farm and just celebrated its 3 millionth pound lost by participants nationwide. Like 2009, it's a wonderful start.

Dee DePass • 612-673-7725

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