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Diet, Exercise and Balance
By James Town, DMS II
Energy Balance
Diet and Exercise are part of your body’s “Energy Balance”. Food is like the
“gas” for your body’s “engine”. Different foods have more or less energy in them
(the “calories”) the same way that different activities you do (running,
walking, watching TV) use more or less energy.
If you’re in a state of “balance”, what goes IN (the “calories” in your diet)
equals what goes OUT (exercise – the amount of energy you use). If you use more
energy than you take in, your body will use its stored energy (fat) for fuel.
However, if you take in more than you are using… you gain weight, your pants
don’t fit anymore and you increase your risk for a lot of other health problems
(heart disease, arthritis, diabetes, etc.)
The simplest way to lose weight is to take in less energy than you use, or, use
more energy than you take in! Exercise has tons of health benefits – less risk
of heart disease and diabetes, more energy and even a better mood. For more
information on diet advice, the US government has a website with the current
recommendations that you can personalize.
http://www.mypyramid.gov/
Exercise Tips**
Living in the Upper Valley can make it difficult to engage in a regular
exercise plan. We aren’t forced to walk as much as a New Yorker and there aren’t
so many tall buildings where you could take the stairs instead of the elevator.
The weather can also kill the drive to exercise when it’s -20oF with a foot of
snow. Even the lack of sun in the winter seems to make us want to stay inside
more often. In spite of all that, daily exercise is important to all aspects of
your health, and health experts are recommending that people exercise at least
30 minutes a day! As busy as we all are these days, it can be hard to find ways
to exercise, but it’s not impossible.
Joining a Gym
For some people, joining a gym or going to a fitness club a few times a week
is a great solution. It’ll get you out of the house, you can try a class offered
at the gym and helps to get rid of winter blues. Even though no one likes paying
for a membership, the act of putting down money is powerful motivation to use it
as much as possible. Try signing up with a friend so you can motivate each other
and both enjoy reaching your goals together. You may be able to negotiate a deal
with the gym if you and a few friends sign up at once. (CCBA in Lebanon will
give a discount – ask GNHC for more information)
When you look into a gym, pick one that’s nearby your home or work so it’s
convenient and you can make a habit of going. Also, set realistic, meaningful
goals when you begin. Maybe it’ll just be walking for 30 minutes without
breaking a sweat or it could be running 5 miles; the important thing is to make
exercising a part of your daily routine.
Outdoor Recreation
Try lacing up your boots and going for a walk or a hike. There are some
great websites with guides to local areas that have scenic walks and hikes. A
little winter snow can make a familiar hike take on a whole new look. Get out
for a walk in the woods a few times a week and be amazed at how the land changes
as winter moves into spring and the trees regrow their leaves.
For those who want more exercise, look into snowshoes or cross-country skis.
This area of the country is a fantastic place to explore and swoosh and stomp
through the countryside. Try renting a pair of skis or snowshoes first and give
it a shot before plunking down the money for equipment you’re not excited to
use. There’s a great Winter Trails Day on January 6th at the Eastman
Cross-Country ski area with FREE lessons and equipment rentals as an
introduction.
http://www.eastmannh.org/ski/calendar/
Websites for Outdoor Activities in the Upper Valley
Upper Valley Trails - http://www.uvtrails.org/
- Information about local trails as well as more tips on getting more “Active
Living” into your daily life:
http://www.uvtrails.org/active.html
Upper Valley Land Trust - http://www.uvlt.org/html/rec_trails_1.html
- A nice listing of trails within a short distance of the Mascoma Valley (with a
few in Enfield and Canaan).
Upper Valley Trails Alliance - http://members.fortunecity.com/railtrails/Org/UVTA.htm
- Provides a listing of trails as well as opportunities to be involved in
conserving outdoor spaces in the area (another great way to get exercise and
support the community!!)
Everyday Stuff
If all of that doesn’t interest you, or you aren’t ready to include that in
your habits yet, start small:
Park further away from your destination – get a nice brisk walk in every time
you use your car
Walk your kids to school
Walk around and visit the neighbors
Use the stairs instead of the elevator
Go out dancing!
The important thing is that you make exercise a part of your daily routine. You
will be amazed at how much better you will feel after only a week or two and the
positive effects it will have on your health, mood, energy level and your
appearance.
Other Resources
Good Neighbor Health Clinic is a fantastic source for information about
healthy eating and exercise. One of their programs is called “Chomp ‘n Stomp”
and coordinates healthy cooking and eating ideas with walking and exercise
activities. Call or contact the Good Neighbor Health Clinic for more
information.
http://www.goodneighborhealthclinic.org/
**Always consult your physician before beginning a new exercise program.
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