Physical Fitness for Busy Bodies.

A superintendent's strategy for getting fit in less time than you think

"I have flabby thighs, but fortunately, my stomach covers them."

"If God meant for us to touch our toes, he would have put them further up on our body."

Do those statements describe your philosophy of physical fitness? If so, this article is intended for you. If you are interested in some practical tips to help you get in shape, read on.

If your day is as busy as those of most school administrators, you work nonstop from early morning until late at night. Your day is jam-packed with decisions, meetings and people vying for your attention. Often, you do not even stop for lunch.

Evenings are almost as busy. Typically, you spend at least two evenings a week at meetings or school activities. Weekends are no better. Rather than relaxing at home, you are attending school or community events.

When you are not immersed in your job, you are focused on tending to your personal life, trying to carve out time for the family and friends whose needs often take a back seat to your professional obligations.

One consequence of our busy lives as superintendents is that our own physical well-being is low on our list of priorities. We simply can't or don't make the time to take care of ourselves physically. However, fitness is vital to our mental and physical health.

As a fellow superintendent who knows how busy your life can be, I offer to you the following tips for getting and staying in good physical shape. You should be able to incorporate them into your already hectic lifestyle with little or no extra time.

Get Physical

Before you start any physical fitness program, make sure your doctor gives you the green light. Discuss with your physician your current physical condition and work together to develop a plan to lose weight, lower your blood pressure, reduce your cholesterol or address other health-related issues. Then, follow the plan.

A doctor once refused to treat my father until he gave up smoking. He said he would not waste his time treating a man with a death wish. That doctor's frankness was what it took for my father to finally give up smoking. Do you need that type of ultimatum to get going on a fitness plan?

Stop smoking and drinking. Taken as directed, cigarettes can result in lung cancer and emphysema. Excessive alcohol impairs your health and good judgment, two fundamental requirements for a productive life. Are any benefits you derive from smoking and drinking worth the costs? Reach for water instead of a beer or glass of wine. Take a walk instead of smoking a cigarette.

Eat right. Your doctor, nutritionist or health teacher can give you advice based on your physical condition and your goals. Because I often do not have time for lunch, I used to find myself eating three candy bars during the day to satisfy my hunger. Now I keep a box of raisins or other healthy snacks in my desk drawer and reach for them when I am hungry.

Try to eat regular, smaller meals. Avoid grazing throughout the office or school. Someone always seems to be celebrating a birthday or some other occasion. If we sampled all the food at every event, we would soon notice--and so would everyone else.

Lose weight. Why do school administrators have such big chairs? Answer: To hold their overweight bodies. That, of course, is a very general and presumptuous statement, but after attending meetings with other school administrators for the past 17 years, I have observed that about 70 percent of school administrators could stand to lose between 10 and 40 pounds.

I still remember vividly my first overnight hiking trip in the Adirondack Mountains. After about three miles of hiking with my 40-pound pack, we stopped for a break and I took off my pack. It felt great to shed those 40 pounds!

Some people are carrying a heavy pack like that with them all the time, wherever they go. Think of the energy and stamina you would have if you eliminated your pack of excess weight.

Start Walking

Losing weight doesn't have to be a painful, time-consuming project. You don't have to spend countless hours at the gym "pumping iron." Instead, incorporate more walking into your daily life.

For example, park on the far side of the parking lot and walk as far as possible to the office. Get up periodically and walk around the building. Take the stairs rather than the elevator or escalator. If walking up the stairs is hard, start by walking down the stairs.

Mow your lawn with a push mower. It is the equivalent of going for a walk and allows you to get some exercise and yard work done at the same time. If you golf, park the cart and walk the course with your golf clubs.

Walk with your spouse, family members and friends. Walking is a great way to get in shape, spend time with your family and relieve stress at the same time.

Build strength training into your walking. I wear a pair of 1 1/2-lb. ankle weights that I bought for less than $10 at the local sporting goods store. They are small enough that I can wear them under a pair of pants while I walk around the school or in the neighborhood.

Although I was glad to take off that heavy pack when I was hiking, I now build strength by wearing a 35-pound backpack when I push my lawnmower. Start small and increase the weight in your pack as you are able.

A friend of mine who is in his 50s now carries two 5-lb. bags of sugar in a pack on his regular walks around his neighborhood because the bags of sugar are of a uniform size and are soft against his back.

Make It a Habit

Everyone knows that proper diet and exercise are the formula for weight control and physical fitness. Yet we often do them in inconsistent spurts. Develop a regular routine for your fitness-related activities--one that works for you. I exercise early in the morning before my brain figures out what I'm doing.

Just as persistence is a greater attribute than intelligence, steadfastness is more important than athletic ability. You don't have to be the fastest jogger or the best tennis or golf player. Just do it and do it regularly.

Once you achieve the level of fitness you desire, consider incorporating even more fitness-related activities into your life. It is easier to stay in shape than to get in shape. The objective is to make fitness something that you do as a natural part of your life, not something that you add onto it.

Walk on a treadmill or ride a stationary bicycle when watching television. Maybe you could set an example for your staff by walking the school track or working out in the weight room before or after school. If it is practical, ride a bicycle to work or to run errands.

Many communities have hiking and bicycling clubs. Joining one will not only improve your physical fitness, it will introduce you to other like-minded people. A tandem bicycle is a great way to involve your spouse or children in your healthy lifestyle.

Cross-country ski. Take aerobics classes. Join a golf or tennis league. Join a fitness club. Take up jogging. If you stick with it, you will be impressed with your own ability to go faster and longer.

Also think about incorporating activity into your vacations. Pick up a copy of a magazine related to walking, bicycling or cross-country skiing or search the Internet for active vacations. With a little research, you will find many vacation options for yourself and your family that will help you to stay fit while having fun.

I have found that participating in organized activities such as 10K runs and marathons or 100-mile bicycle rides gives me a goal to strive for and motivation for staying in shape.

Find fitness activities that you like and consistently do them. If you don't like what you are doing, it will be exercise and you won't continue for long. If you like what you are doing, it will be enjoyable and you will make it a habit.

Choose the Path

If you're serious about getting physically fit, remember these two admonitions:

* First, observe the masses and do the opposite. Many people are overweight and out of shape because of their lifestyle. You can choose a different course of action for yourself.

* Second, remember that the definition of insanity is doing the same thing that you've always done and expecting different results. You won't get in the shape you want to be in unless you take consistent action.

These tips won't take much extra time, but overtime, they will help you to achieve your desired level of fitness. And they will give you the vitality and strength you need to continue to do your job well. U

John Grotto is superintendent of the Brittonkill Central Schools, 3992 N.Y. Route 2, Troy, N.Y. 12180. E-mail: [e-mail]