8:00 A.M. >>> TAKE A CALCIUM AND VITAMIN D SUPPLEMENT. The two nutrients are essential for staving off osteoporosis. “Vitamin D is not only important for bone health, but it is also critical for strong muscles and is the only vitamin that has been shown to reduce the risk of falls in older adults.” says Sharon Brangman, MD, professor of medicine at Upstate Medical Center in Syracuse, NY.


9:30 A.M. >>> STAND UP AND MOVE AROUND. Whether you walk to the water cooler, do some stretches, or simply pace in your office, the key is to avoid long stretches of sitting. According to the American College of Sports Medicine (ACSM), too much time on your tush is unhealthy, even if you log 30 minutes of activity the rest of your day.


10:30 A.M. >>> GRAB A SMALL SNACK. Eating a little something will stave off hunger and prevent an unhealthy binge at lunchtime. Good choices include fruit, low-fat yogurt, or a granola bar.


NOON >>> EAT A LIGHT LUNCH. A recent study in the journal Appetite found that the midday meal is a good time to make small cutbacks in calorie intake, and does not result in eating more later in the day.


1:00 P.M. >>> TAKE A SHORT STROLL. Walking burns calories, strengthens bone, and improves energy. It’s especially beneficial for people with diabetes and prediabetes because it forces the body to use up glucose in the blood.


2:30 P.M. >>> CHAT WITH A FRIEND. A quick phone call, friendly visit, or brief email can brighten up your day—and your friend’s. Among older adults, those who had a strong network were more likely to report being in better health. So take time to nurture your friendships.


3:00 P.M. >>> DO A BALANCING ACT. New guidelines from the ACSM show that neuromotor exercises—those that work on balance, coordination, gait, and agility—also have a critical place in your fitness plan, says Barbara Bushman, PhD, an exercise physiologist and author of Action Plan for Menopause (American College of Sports Medicine, 2005). These exercises reduce your risk for falling. Exercises can be as simple as standing on one foot for 30 seconds or holding your favorite yoga pose for five breaths. If time permits, enroll in a tai chi or qi gong class.


6:00 P.M. >>> CHECK YOUR PEDOMETER. If you haven’t hit the recommended 10,000 steps, there’s still time to take an evening walk.


38 pause FALL / WINTER 2011


IR Stone/Shutterstock.com


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