Come on! It's time to change old habits!

By Nie Xin  |   2008-12-23  |     NEWSPAPER EDITION

AS the weather turns cold, exercising outdoors is less and less appealing. The number of joggers, morning exercisers and after-dinner strollers drops with the temperature.

Bundling up makes vigorous exercise difficult, our nose turns pink and our ears get cold. Those disinclined to exercise in good weather - and there are many - are even less inclined to brave the elements.

A national survey released last Wednesday showed that less than one third of the Chinese population engages in regular physical exercise at least three times a week for 30 minutes. Though many people do exercise, they don't do it regularly, and seniors exercise more than younger people, according to the State General Administration of Sport (see story in Shanghai Daily on December 18).

Being a couch potato, watching TV and eating snacks is more tempting in winter, but as a result of inactivity, we put on weight.

There's the gym, of course, for a workout, dance and exercise classes. Some young women prefer yoga and pilates. Ping pong is played indoors. There are enclosed courts for badminton, handball, and other sports, and indoor swimming pools.

There are lots of options - and few good excuses for doing little or nothing.

Here we look at several people who exercise, more or less, in chilly weather.

Indolent lady

Ye Ming, 40, works in an office and sits before her computer terminal for eight hours a day. She does walk to work for 15 minutes.

Her sedentary life does not include regular sports.

"I almost never do any physical exercise," says Ye. "Walking to the office and doing some housework are my only exercise."

After work, she says, "it's time to relax, watch TV or do some light chores."

From expert

Get moving. No excuses.

Many evening couch potatoes like Ye always make the excuse that they're too busy or too tired to exercise, or it's too cold to go out.

"Come on! It's time to change old habits," says Lu.

If it's too hard to go outdoors, exercise indoors ?? you don't have to go to the gym.

People can do some easy movements like stretching their arms and legs, moving their neck and shoulders when they are watching TV.

"Just don't sit on the sofa without moving at all," says Lu.

Alternatively, they can play badminton or ping pong, which are popular all year round and not influenced by the weather.

"Whether it's cold or rainy, I can enjoy playing badminton with my friends," says Chen Yinfei, a 35-year-old receptionist in an investment consultancy.

After she graduated from college, Chen's work schedule didn't permit the same kind of regular exercise to stay healthy.

"Since we started work, we seldom have the chance to play sports. We don't burn many calories, especially in winter," she says.

In order to keep fit, Chen has been playing badminton every weekend for two to three hours.

That's good, but according to the national exercise survey, burst of intense exercise once a week is not enough.

Regularity is the key.

Sweating white collar

Jiang Qi always gets up early and jogs in the park for an hour every day before he goes to work.

"Maybe it's cold, but it's the best time to take off your thick coat, change to warm sportswear, go for a jog and breathe fresh air," says Jiang, 38, who works in an advertising company.

He says it's the best way to start the day, not only for health and stamina but for overall well-being and a good state of mind throughout the day.

He's been doing it for four years.

From expert

Jogging (not running) is probably the best aerobic exercise. The oxygen that the jogger breathes in is sufficient as the movement intensity is low.

Jogging improves blood circulation and cardio-vascular health, lowers cholesterol, improves metabolism, burns calories and contributes to general fitness. It also can elevate mood.