Conversations at home and work have had a similar theme: the 2008 Olympics in Beijing. How fascinating to watch those who excel participate in an activity they are passionate about. The dedication, focus, and ability are inspiring. I love hearing about the lives of the athletes and the circumstances or events that have contributed to their lives and am amazed at the physical traits and strengths which these athletes possess.

With Illinois natives participating in the Olympics and Paralympics that begin September 6^th, the events take on special interest. Our oldest daughter's college roommate is among the Team USA participants which really brings things close to home. The participating athletes often have a lifetime of training in preparation for their events, which can make many of us feel some remorse over last week's hot fudge sundae.

The good news is that you can be healthy even if you aren't a professional athlete, says University of Illinois Extension. You just need to balance the food you put in your body with the energy you expend playing sports, going to the gym, or doing the things you like to do to stay active. Yet, with your job, family, and a busy schedule, sometimes it's hard to find the time. Incorporating small changes into your eating and physical activity regiment can make a difference without the need for the dedication and commitment of an athlete training for the Beijing 2008 games.

Here are some ways to stay active without having to be an Olympian:

• Choose activities you enjoy and you'll be more likely to stick with them.
• Stretch before bed to give you more energy when you awake.
• Buy a set of hand weights and play a round of Simon Says with your kids-you do it with the weights, they do without.
• You can break up your physical activity into 10-15 minute sessions throughout the day—it's the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
• When walking, go up the hills instead of around them.
• Do sit-ups in front of the TV.
• Ask a friend to exercise with you.
• Exercise with a video if the weather is bad.
• Keep a pair of comfortable waking or running shoes in your car and office.
• Take small trips on foot to get your body moving. Walk around the field a few times before or after a high school sporting event.
• …and a few tips on portion control:
• When eating out, choose a small or medium portion.
• Ask for salad dressing "on the side."
• Eat before grocery shopping.
• Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk. 100% fruit juice and bottled water.

From a horticultural perspective, stay active this month with repair and renovation of your lawn. Keep your garden weeded, removing weeds before they go to seed. Bend over and remove faded blooms, and if foliage looks ragged cut that back, too. There is still time to shear your hedge one more time, be sure to leave some of the new green growth. If the hedge is getting too big, wait until spring to do any major cutting back. Think of all that exercise you will get next spring!