IT'S SPRING: MOVE YOUR FITNESS PROGRAM OUTSIDE

Ah, Spring! Leave the sweat-smelling health club behind and get out and enjoy the flower-scented air while you can. Start a new spring fitness regimen now by simply walking, riding a bike, or taking up running. It's time. Bathing suit and shorts season will be here before you can say "cell-u-lite".

Begin with the easiest exercise there is: walking. Most people know by now that Dr. Oz on Oprah and every other medical authority suggests 10,000 steps a day to stay healthy. Unless a person has a job that entails walking, it's difficult to log that just through daily activity. Most people attain that goal by walking a sustained walk of 30-60 minutes per day. This is the minimum daily exercise recommendation by the Center for Disease Control.

For extra fun, get a pedometer to keep track of steps walked. They are designed so that they swing past a magnetic field with each step taken, recording the step electronically while being attached to belt or waistband. One can buy what Prevention Magazine calls the "gold standard of pedometer accuracy", the Yamax SW-200 Digi-Walker for about $22). For more advice on choosing a peddometer see "Before You Buy A Pedometer" http://walking.about.com/cs/measure/bb/bybpedometer.htm.

After a regular walking routine is established, why not move it up a notch and start jogging, if you haven't already. Why? Different muscles are worked than when walking, the body will become, and it will contribute to bone density.

One doesn't need to lose weight first in order to jog. The body will get lean with jogging. To begin all one needs are good running shoes and a water bottle. Use a pedometer if you like.

If you aren't in the best of condition, start off with interval training. Walk a few minutes and then jog a few minutes. Go like this for 30 minutes.

Bicycling With the Wind in Your Hair

Bicycling is a wonderful form of outdoor exercise and it has done nothing but gain in popularity over the past decade or two. It provides a great cardiovascular workout while strengthening the legs. It, too, puts less stress on the legs than running. People of any age and body type can get out and enjoy exercising in the fresh air. An estimated 80 million Americans cycle for exercise, pleasure or as a means of transportation.

Get that old bicycle in running shape by getting it or giving it a tune-up. It's a wonder what some love and grease can do to a neglected bicycle. Bicycling does the heart even better than walking and without the pounding the knees take in jogging. It cost little or nothing. Your helping the environment by using it to commute and run errands instead of driving.

Some medical authorities recommend 20 minutes a day, three times a week. That's a good place to start until the love of bicycling gets in the blood and takes over. Work up to 45 minutes of cycling six days a week as a goal.

Yoga in the Park

Spring is also a beautiful time of year to do yoga in the park or the backyard. Much of yoga is the breathing exercises done along with the asanas (postures) of Hatha Yoga. What could be better than doing these in the fresh spring air?

There are many books, videos and online websites to get you started with yoga. Or sign up for an indoor class and do your own outdoor practice sessions.

In Summary

Consider this your spring training season and change your diet and other habits in keeping with your health goals. By summer you will be well on your way to being a more fit, leaner, more healthy person. Think of Rocky running up those stairs in Philadelphia and then picture yourself running up the stairs besides him. Way to go!