A typical person may gain a few pounds during the holidays because of an abundance of food combined with cold weather that restricts many outdoor activities, says Lenny Kaminsky, director of Ball State's Adult Physical Fitness Program.

"If increased caloric consumption is not balanced by increased energy expenditure through physical activities, the natural result will be added weight, which is mostly fat," he said. "Most people are capable of walking. It can be done anywhere and it only requires a good pair of shoes."

Kaminsky recommends all adults should participate in a moderate amount of physical exercise on most, if not all, days of the week. Walking an average of 30 minutes daily would meet the minimum exercise guidelines established by the U.S. Surgeon General.

Levels of walking include:

• Strolling (warm-up pace): At one to two miles per hour the average person burns about 100 calories a mile. However, this amount is higher for larger individuals and can be increased by adding arm movement, carrying weights, or walking up inclines. Strolling is too slow to improve aerobic or cardiovascular fitness, but it does prepare the body for more rigorous activities.
• Functional/Brisk (training pace): The typical pace a person walks is two to four miles per hour. The fastest you walk the more distance you cover which translates to move calories burned.
• Weight-loaded: Adding a few pounds by using daypacks, weight belts or hand/ankle weights increases the intensity of any pace without the strain on the joints caused by jogging. The number of calories burned per mile will be higher.
• Climbing: While the pace for climbing stairs, hills and mountains may vary, the average person will expend more 150 calories per mile due to the added vertical work.

If the weather outside is too frightful or an indoor facility, such as a mall, building or track, is unavailable, a treadmill provides an excellent way to continue a walking program, Kaminsky said.

"Before buying a treadmill or any other exercise equipment, I recommend giving it a good trial period to determine if you really like it and it is comfortable," he said. "Also, make sure you have the proper space in your home. Unfortunately, too many people purchase a treadmill or other equipment in hopes that they will use it. If the obstacles are too significant, it will be a clothes rack or relegated to some obscure place in the house."

(NOTE TO EDITORS: For more information, contact Kaminsky at kaminskyla@bsu.edu or (765) 285-4044.)