Twenty years ago, I would run three or four miles every morning right after I got up, consuming nothing but water, and it seemed to work fine.

DEAR READER: The key words here are “twenty years ago.” Unfortunately, our metabolism changes as we age, and what worked then for most of us probably won’t work as easily now.

You should match your energy intake to your energy needs. If you awaken in the morning and plan a rigorous schedule of exercise, you should eat prior. I’m not speaking of loading up on pancakes and bacon before jogging, but I am recommending a lighter meal to give you the energy to partake in the physical activity. Keep in mind that your body customarily burns about 100 calories an hour at rest and while you are sleeping. So, if you sleep eight hours at night, you have already expended 800 calories on awakening. To avoid major fluctuations throughout the day, you might consider what I call grazing — eating small to moderate meals every three to four hours. In that way, you should match your energy intake and output.

To provide related information, I am sending you a copy of my Health Report “A Strategy for Losing Weight: Introduction to the No Flour, No Sugar Diet.” Other readers who would like a copy should send a self-addressed stamped No. 10 envelope and a $2 check or money order to Newsletter, P.O. Box 167, Wickliffe, OH 44092-0167. Be sure to mention the title or print an order form off my website at www.AskDrGottMD.com.

I am hesitant to get him the system because I don’t really believe that one can exercise while playing video games. In your opinion, does a Nintendo Wii provide adequate exercise or is going outside and playing sports and such, better? Please help so I can end this battle once and for all!

DEAR READER:
The answer depends on how the games are played.

The American Council on Exercise (ACE) did a study on just how many calories are burned during certain Wii games (before the Wii fit was introduced). The study was carried out by a team of exercise scientists at the University of Wisconsin, La Crosse Exercise and Health Program. They used 16 healthy volunteers between the ages of 20 and 29. They tested five games, golf, bowling, baseball, tennis and boxing. While game play was possible with minimal movement, participants were encouraged to move as if they were playing the actual sport.

Results showed that heart rate and oxygen intake increased and calories were burned. Wii sports burned fewer calories than the actual sport which was to be expected. Golf and bowling burned the fewest calories (three and four respectively) while tennis and boxing topped the list at five and seven calories per minute. Golf burned approximately one less calorie per minute than the actual sport and the other four sports burned approximately three less calories per minute.

The study’s conclusion is that while playing Nintendo Wii is not as good as going out and playing the real thing, it is much better than standard video games. The key is to simulate the actual movements as much as possible. You can read more about the study and results in the July/August 2008 issue of Fitness Matters (volume 14, issue 4) or online at www.acefitness.org/getfit/studies/WiiStudy.pdf. The ACE organization is also conducting a study on the Wii Fit which takes users through several different exercises such as stretching, yoga and more. I will provide a follow up once the results are in.

My advice to you: encourage your son to get as much outside physical activity as possible but for those days that are rainy, cold or snowing, the Nintendo Wii seems to be a viable option for getting exercise. Thanks for writing.

Before I get truckloads of complaints and criticism over this, I would like to reiterate that I am in no way being paid or otherwise compensated for providing endorsement of the any product including the Nintendo Wii. Fresh air and exercise are vital to a healthful lifestyle and when that isn’t possible, this product seems to be a good alternative, especially for today’s youth with increasing overweight and unhealthful practices.

DEAR READER: As we age, we become weaker. This can be frustrating. I suggest that you seek out a fitness center and begin a program to strengthen your muscles. Most centers have trainers to help guide clients.

I recommend that you start with low impact exercises such as water aerobics which provides resistance and strengthening. In addition, the water reduces wear on the joints. It is also important to know your limits and not push too hard. Injuries can occur easily as we age.

Because you do not say what type of work you do, I cannot be more specific in my advice. Start with the basics, get help from a trainer and work your way up to more difficult exercises and machines.

As I always say, aging is not for sissies. Good luck.