Expert Advice

Ask the Trainer

Q. I'm 56 and beginning to feel like I'm getting old. When I first get up in the morning, my lower back is stiff and it makes it hard to put on socks. My back loosens up in the next hour or so of movement. Is there an exercise that would help me avoid that early morning discomfort?

A. As we age, muscle strength, elasticity and flexibility all begin to decrease and our bodies need more time to adjust when wakening. The muscles in your lower back are most likely stiff from not moving, so—before jumping out of bed—take a few moments for this series of stretches:

• First, do a full body, natural stretch while still in bed.
• Then, lie flat on your back, arms raised straight up over your head. Point your toes and do a full body stretch. Hold for 10 seconds, relax and breathe out.
• Bring your knees up to your chest, squeeze, and hold for 10 seconds. Relax and breathe out.
• Turn over onto your hands and knees. Flatten your back, then arch it (like a cat). Hold for 10 seconds, relax and breathe out.
• Lie face down, arms by your side. Raise your head up and lift your torso, squeezing your lower back muscles. Hold for 10 seconds. Relax and breathe out.
• On your stomach, head down, raise and extend one arm while also raising the opposite side leg. You should feel a diagonal stretch across your entire back. Hold for 10 seconds, relax and breathe out. Switch and repeat with the other arm and leg.

In addition, you should target your lower back and abdominal muscles as part of a regular strength and flexibility program. Strengthening the core midsection of your body will help reduce some of your morning stiffness.

Q. During the winter, do you burn more calories exercising outside than you do when exercising inside? Or does air temperature not play a role?

A. The calories burned for any exercise remain constant for that exercise, with the number of calories used depending upon individual differences such as body weight and muscle mass. What changes with temperature (and humidity) is how you feel when you exercise. It's important to be aware of both factors when choosing an exercise environment.

When exercising in cold weather, the heat generated helps your body maintain its core temperature and feel relatively comfortable. A short warm-up and stretch are important precautions to take in cold temperatures to get your muscles ready for exercise.

In a warm or hot environment, your core temperature is already met and may rise further if it cannot rid itself of heat by sweating. Wearing less clothing is helpful, but air humidity is a major factor. To reduce body heat, you need to sweat and have that sweat evaporate. When humidity is high, the air is saturated with water, and very little evaporation can occur. That may prevent heat reduction.

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