Energy Express by Marilynn Preston

The belly is bulging; the jeans are a little tight. Any wonder why January is such a popular month for hitting the gym?

Some of us are desperate to work off all those holiday cookies and cocktails. Others are eager to make good on New Year's Resolutions to exercise more, pity ourselves less. And still others are hoping to meet that hard-bodied someone who makes our heart go thumpity-thump even before we step onto the treadmill.

No matter your motivation, learning to love the gym is a huge help in getting fit, especially if you're showing up three to five times a week or more. But there's a dark side to gym play, too — common mistakes that contribute to injuries and get in the way of an enjoyable workout. Listen and learn:

1. You don't stretch enough.

2. You lift too much weight.

3. You don't warm up before aerobic activity.

4. You don't cool down after working out.

5. You exercise too strenuously.

6. You don't exercise intensely enough.

7. You don't adjust the equipment to fit your body.

8. You don't drink enough water.

9. You jerk while lifting heavy weights

10. You consume energy bars and sports drinks during moderate workouts.

That last one may stump you. Why is No. 10 a mistake? Because energy bars and sports drinks tend to be calorie dense, with 250 or more. So at the end of a 30-to-45 minute workout, you may actually have taken in more calories than you've burned off. Bummer. To avoid that, drink water, or water mixed with a little juice. After your workout, it's a good idea to refuel with something healthy. A banana is good, or a handful of nuts and raisins, or half a bagel with some peanut butter.

 

EN/X EDITORIAL: THE BEST WAY FOR SENIORS TO SAVE MONEY ON DRUGS

Part of living a healthy lifestyle is taking as few drugs as possible. It's not always in the cards — sick happens — but it certainly is the ideal. In Congress these days, we hear lots and lots of talk about bringing down the cost of drugs for seniors, but nothing about reducing the number of seniors who need to take drugs. That's where the emphasis should be. Prevention!

About half of all Americans 65 or older take five or more medications daily.

Most of these pills — for heart disease, high blood pressure, osteoporosis — are linked to unhealthy habits: lack of exercise, unconscious eating, unalleviated stress. If we want to see seniors save money on drugs, let's give them serious incentives to exercise more, eat smarter and deal with stress in healthy ways, so they can significantly reduce the number of drugs they take. That would save money, save lives and save Medicare. What a bargain.

It's time to stop throwing good money after bad lifestyles. The AARP Bulletin recently profiled some seniors who fell into the roughly 11 percent of Americans 65 and older who don't take any prescription drugs. They lift weights, they exercise, they eat fruits and vegetables, they get enough rest. They are my heroes.

Can you legislate healthy lifestyle? It's certainly worth a try. The craziest thing we can do is just ignore the problem. We are an overmedicated, underexercised society. And now we're letting drug companies target children as the newest market for digestive aids, headache remedies, sleeping pills. How sick is that?

 

WINTER RUNNING: GET A GRIP ON TRACTION

When there's snow and ice on your running trail, being careful is not enough. Regular running shoes can't give you the traction you need to run or walk safely.

One option is athletic shoes with built-in cleats or studs. Ellen Miller, an expert star mountain-runner, recently trail-tested some of these new high-traction shoes for The New York Times, and her favorites were the Garmont MR4 Dry Bugrip ($139.95; www.garmontusa.com) because the tungsten studs made her super-stable on snow and ice, and her feet stayed totally dry in wet, sloppy conditions. Another option she liked is the 32North Stabilizer Sport ($39.95; www.32North.com), a slip-on pair of metal cleats that fit snugly over your own running shoes and can be tucked away in a pocket if road conditions improve.

 

ENERGY EXPRESS-O! PLAY BALL!

"We don't stop playing because we grow old; we grow old because we stop playing." — George Bernard Shaw

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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