By the editors of FITNESS
On her reality show, Could You Survive?, health-and-fitness guru Pamela Peeke, MD, teaches real women how to get fit enough to be prepared for anything. Here, she shares her get-fit strategies for surviving everyday life's biggest challenges, from couch potato syndrome to the hidden health risks in your pantry.
Related: The Hidden Benefits of Exercise
Health Risk #1: Your Couch
The Culprit: Your couch. "Our culture gives us every excuse not to move," Dr. Peeke says. "We're either glued to our computers, driving someplace, or vegging in front of the TV." And with every step we don't take, we get more and more out of shape.
The Fix: Work in a little exercise whenever you can -- do biceps curls while reading e-mail, get in some lunges while waiting for your laundry to dry. Or do as many bent-knee push-ups as possible. You'll strengthen five muscles at one time.
Related: Made-for-TV Workout: 5 Fast Exercises
Health Risk #2: Your Snacks
The Culprit: Your snacks. With a coffee place on every corner, a burger joint on every highway, and pizza just a phone call away, resisting can be tough. (Especially when those cinnamon buns at the mall smell so good!)
The Fix: "Make sure you're never starving," Dr. Peeke says. "Keep healthy food with you at all times -- in your bag and at work -- so you can munch on a banana or have a yogurt instead of buying a fattening snack."
Related: 9 Healthy On-the-Go Snacks
Health Risk #3: Your Job
The Culprit: Your job. Most of us spend the majority of our waking hours chained to our desks and computers. We e-mail coworkers instead of getting up and talking to them.
The Fix: "Squeeze in a very brisk 15-minute walk during the afternoon and you'll burn off an extra 95 calories," Dr. Peeke says. Do that every single day for a year and you'll lose 10 pounds.
Related: 5 Toning Moves to Do at Your DeskHealth Risk #4: Your Alarm Clock
The Culprit: Your alarm clock. When life gets too busy, the first thing to go is pillow time. "But the sleepier you are, the more you'll eat, because your body thinks the extra calories will help it overcome the exhaustion," Dr. Peeke explains. Your willpower will also be weaker when you're tired, making you that much more likely to chow down and less likely to go out and exercise.
The Fix: Aim for seven to eight hours of shut-eye every night. "Sleep deprivation is just as bad for your body as smoking cigarettes or drinking heavily," Dr. Peeke says. "It also puts the aging process on fast-forward. The result? You'll not only develop wrinkles before your time, you also won't live as long as you would if you were well rested."
Related: How to Become a Morning Person
Health Risk #5: Your Bank Account
The Culprit: Your bank account. Stress is another thing that makes us eat too much. And we don't need to tell you there's plenty of it going around these days. (Thanks, Wall Street!)
The Fix: A little exercise is one of the best ways to relieve tension. Plus, getting in better shape will help you feel more empowered. "Can't afford a gym membership? Walk or run, and do some calisthenics in front of the TV," Dr. Peeke suggests. Or get an at-home workout DVD. "Eat as much fresh food -- including lean protein like chicken -- as you can, and stay away from the processed stuff."Related: Simple Ways to Chill Out Now
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