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How many times have you said that you were going to start taking better care of yourself only to come back with the same old excuses -- I don't have enough time, or I'm just too busy? Well, look at it this way. If the powerful people who run America can make time to exercise and eat healthy, then you can certainly give it a try. Besides, it isn't as difficult or as time-consuming as you may think.

We asked some of America's most powerful leaders to share the things that they do to stay in shape. Their secrets ranged from exercising to eating right to walking to running and in some cases to simply just saying "no" to some of the most tempting foods.

Surgeon General Dr. David Satcher, who jogs three to four miles each workday and up to nine miles on weekends, enjoys an occasional serving of ice cream or a brownie, but knows that he must eat a balanced diet to stay fit. "I eat at least five servings a day of fruits and vegetables -- and usually more than that -- not just because it's good for me, but because I like it," says Dr. Satcher, who also notes that if you eat more vegetables each day, you will probably eat fewer fattening foods and sweets.

But what about the majority of people who do not like to run or overexert themselves by working out all the time? There's good news from the surgeon general himself, who has 30 years of experience in running but feels "walking is probably the best all-around exercise for most people." He says the first step in starting an exercise regimen that you will stick to is choosing an activity you enjoy.

"The best exercise routine for any person is one they will actually do," says Dr. Satcher. "You can buy all the sports equipment and clothing you want and you can join a health club, but if the gear stays in the closet and you don't actually go to the health club, it doesn't do you and good."

Contrary to popular belief, staying physically fit does not mean you have to work out like you're training for the Olympics. Research conducted by the surgeon general and the Department of Health and Human Services shows that only 30 minutes of moderate physical activity a day for at least five days a week can produce substantial health benefits. Moderate activity. includes walking, biking, jogging and swimming. Believe it or not, it also includes everyday activities such as washing the car, walking the dog, working in the garden and raking leaves (Always consult with your doctor before starting any rigorous exercise routine).

So what better way to start working out than by taking a nice and leisurely walk? That's what Alexis Herman, secretary of the Department of Labor, does to keep her petite frame just that. She takes daily strolls in Washington, D.C., along the beautiful grounds of Capitol Hill. "During the week I try to take a walk," says Secretary Herman. "I believe in walking. So sometimes I may' just leave my office and take a walk around the Capitol, and if I am luck enough to get home early in the evening, I take a walk around the Jefferson Memorial."

Secretary Herman, who drinks a lot of water and often nibbles on her favorite snack, pineapple chunks, during meetings, also does 300 jumps on the trampoline at her home in the morning. She says this routine gets the heart pumping the blood flowing.

Her theory for staying healthy is threefold. "You have to exercise your mind, your body and your soul," says Secretary Herman. "And I think that when those three things work together for you, it shows on the outside."

Congressman Harold E. Ford Jr. absolutely agrees. He plays basketball three or four times a week and tries to stay away from the key lime pie and ribs that oftentimes tempt him when he travels to his congressional district of Memphis. If his travel plans do not permit him to play basketball, he works out on a treadmill or enjoys jogging in Memphis.

"I live right on the river downtown [in Memphis]," says Congressman Ford. "Mondays, when I don't think I'll get a chance to get back to D.C. to work out, I run three miles early in the morning on the river."

"I love working out!" proclaims California Congresswoman Maxine Waters. "I do some kind of exercise everyday. I combine some kind of aerobics, such as walking or jogging, with stretching and a little bit of strength training. It relieves any and all stress."

Basically a vegetarian, she stays away from fat, fried foods and dairy products. It is well-known that these are some of the foods that keep most people overweight and at a high risk for heart disease and diabetes.

According to the surgeon general, African-Americans have a rate of coronary heart disease that is 40 percent higher than Whites while the prevalence of diabetes among African-Americans is about 70 percent higher than among Whites.

"With that in mind, I would generally suggest a diet that would lower your cholesterol level by lowering the intake of calories, fat and cholesterol," says Dr. Satcher.

Skipping a few of those big cholesterol meals coupled with moderate but regular exercise works for New Jersey Congressman Donald Payne. His schedule keeps him so busy that he "manages his meals by virtue of his schedule," but he also squeezes in a lot of extracurricular activities to stay in shape.

# posted by Medical Information : 2:51 AM