TAKE IT FROM me, doing nothing is quite enjoyable.

Just don't overdo it.

Why?

Because physical activity substantially reduces the risk of:

• dying of heart disease, the nation's leading cause of death;

• colon cancer

• Type 2 diabetes

• high blood pressure.

Still not convinced? It also helps:

Help for men at midlife


"Do or Die," by Seattle author JimMcFarland, aims to guide men through "a personal renewal plan." McFarland says his credentials are firsthand. He has been sedentary and obese, and has suffered through hypertension. McFarland's book (iUniverse, $21.95) examines seven chronic conditions common among men at midlife, and offers strategies to combat them through exercise, nutrition, weight management and work-life balance.

• control weight

• build healthy bones, muscles and joints

• reduce falls among older adults

• relieve arthritis pain

• alleviate anxiety and depression

• reduce hospitalizations, physician visits and medications.

Then there's the money. The annual cost of treating just one of these maladies, diabetes, exceeds $96 billion a year.

But you knew that, right? Then why do half of American adults fail to get enough exercise to provide health benefits, and another quarter aren't active at all?

I don't mean to be a party pooper, but scan the holiday gifts you just opened. How many represent sedentary entertainment: a video game, a movie, a book or play tickets? Those are all fine, but how many gifts will help a loved one get moving?

The Centers for Disease Control and Prevention advises adults to get at least 30 minutes of moderately intense physical activity most days. Daily is better. Children and teenagers should get at least 60 minutes of physical activity every day, yet the average kid spends about four hours in front of a TV or computer screen.

Many of us blame our lack of activity on our lack of non-work time. Many of you have this coming week off, so that's no excuse. Devote an hour each day to exercise. Tape the bowl games, get away from the in-laws, end the year with blood-pumping activity, which could serve as a springboard to New Year's resolutions that might actually take.

Washington has one of the more active populations. According to CDC statistics, 54.2 percent of us meet or exceed the "recommended" level of activity. But almost 10 percent of us are "inactive."

Colin Milner, CEO of the International Council on Active Aging, thinks people might become more physically active if they knew it could save them, on average, more than $2,200 per year in health-care costs. The problem, Milner says, is "few people are aware that what's good for their health is good for their wealth."

Research from the World Health Organization found that older people spend more of their income on health than any other "need" or activity. The average annual health-care cost for someone with a chronic condition is more than $6,000, five times higher than for someone without such an issue, says the Partnership for Solutions, a project of Johns Hopkins University and the Robert Wood Johnson Foundation.

One in five companies surveyed for the Kaiser/Hewitt 2002 Family Retiree Health Survey planned to deny workers future retiree health benefits because of rising costs. The Social Security Administration recently announced that beneficiaries would get a 4.1 percent cost-of-living increase next year.

As the cost of health care rises and the wealth of older adults diminishes, substantial numbers of baby boomers will continue working into their 70s or later, according to a recent American Association of Retired Persons survey. But many boomers, says Milner, may develop health problems that keep them from working, so they should embrace physical activity now.

Let's not forget the kids. In the face of alarming obesity figures, experts suggest parents and teachers put the fun back into exercise and encourage kids into sports without the pressure of having to be the best.

Being fit has an added benefit: an increased ability to burn fat. The blood flow in a fit muscle is greater in one that isn't.

The CDC suggests these baby steps to fill in the gaps in your workouts. In other words, do something:

• Walk or cycle to work, school or the store.

• Take your dog — or kid or spouse — on a long, brisk walk.

• Take a 10-minute fitness break from work instead of a cigarette or coffee break.

• Help a friend with gardening or home repairs.

• Do things the old-fashioned way, like using a push mower.

• Exercise while watching TV.

• Dance to your favorite CD at home.

Richard Seven is a Pacific Northwest magazine staff writer. He can be reached at rseven@seattletimes.com. Paul Schmid is a Seattle Times news artist.