Strategy #1: Exercise
 A
150-pound woman can burn about 140 calories walking at 4 mph
for 30 minutes. If she does this for five days, she'll burn 700
calories.
And she may keep burning calories even after she's put in
her 30 minutes. Regular exercise may help the body maintain a
higher resting metabolic rate. In one study, women between the
ages of 50 and 72 who ran or swam long distances had higher resting
metabolic rates than their inactive peers. The exercisers burned
about 600 more calories a week than the sedentary women—in
addition to the calories they expended swimming or running.
In other words, physically active people may burn more calories—even
when they are not exercising.
Weight training, in particular, is believed to increase a
person's metabolic rate—as well as prevent osteoporosis
and improve range of motion. That's because lifting weights is
a more effective way to preserve—and even increase—muscle
mass than is endurance exercise, such as walking or swimming.
And the more muscle a person has, the more calories she or he
will burn. After participating in a weight-training program for
12 weeks, participants in one study had to take in about 15%
more calories to maintain their pre-study body weight.
Experts say that the physically fit also have more stamina
and strength. This makes them more likely to walk to the store,
work in the garden, or participate in active pastimes—all
of which burn extra calories.
Physical activity, then, is key to preventing middle-age weight
gain—as well as losing excess pounds. Experts recommend
at least 30 minutes of endurance exercise—such as walking,
biking, or swimming—on most days of the week. They also
suggest performing strength exercises that work all the major
muscle groups two to three times a week.
Making an effort to be more active on a day-to-day basis can
also help in weight management. Here are some possible ways to
burn extra calories:
- Park several blocks from a destination and walk the rest
of the way.
- Put on some lively music and dance.
- Get up during TV commercials and walk in place.
- Mow the lawn with a push mower or work in the garden.
- Plan walks or bike rides with friends instead of meeting
for dinner or a movie.
- Run errands on foot or a bicycle, if possible.
- Take the stairs instead of the elevator.
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