Exercise in Retail: Shop to Drop Pounds

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NO MATTER HOW GOOD you've been this year, there's one thing no one's going to give you: all the gym time you lost while shopping.

But even if you don't see a treadmill for the next few weeks, you can keep the stuffing out of your stockings by taking advantage of those shopping hours. "Think of a mall as a gym with stores," explains Sara Donovan, author of "Mall Walking Madness" and founder of the Mall of America's WalkSport program.

No matter where you're stepping, getting that dose of cardio lowers blood pressure, helps manage weight and can decrease the risk of depression, says Elenic Antzoulatos of Suburban Hospital, which sponsors mall-walking programs at White Flint, Lake Forest and Westfield Montgomery.

Those who traverse shopping centers know they're longer than they look. The Potomac Mills Milers, who regularly take on Woodbridge's sprawling outlet mall, have calculated that a round-trip from the Nordstrom Rack to Saks Off 5th — with dips into each alcove along the way — is 2.3 miles. "All of our shoppers are unofficial mall walkers," notes spokesperson Caroline Barry Green, though only the Milers get T-shirts after logging 3,000 miles.

You'll squeeze more mileage in if you break the habit of parking close to the entrance. Snag even more steps by making a few trips mid-shopping to drop off packages, suggests Ewunike Turner, a trainer at the Washington Sports Club in Chevy Chase. (Minimizing your load will also prevent back strain.)

If you're hauling some heft, though, use the bags for bicep curls while standing in line, Turner says. Toe raises and single leg balances are inconspicuous, too. When kids are tagging along, she suggests this trick: "Whenever you find a good deal, tell them, 'We have to do 10 jumping jacks to celebrate!'"

Littler ones can come in handy for other reasons. "My two children in their stroller weigh 98 pounds. That's a significant amount to push," says Jennifer Lungren, whose Stroller Strides classes are held in the Landmark and Springfield Malls during the winter months.

Even a timeout on a bench can provide a chance for resistance work. Turner recommends tricep dips: Scoot your butt to the front of the seat, keeping your back straight, and place your palms down on either side of you. Then shift your hips forward and let your tush come down a few inches, and push back up with your hands. The starting position also works for leg extensions: Lift one leg about a foot off the ground and straighten it in front of you.

Have you managed to find everything without much of a hunt? Comparison-shop for the best price at other stores anyway, suggests Lungren. And always take the stairs or walk up escalators, says Donovan.

These tips won't just keep you healthy — they'll also prevent you from feeling defeated by the season. As Turner says, "Exercise will keep the energy up so you're going to find that sweater marked down 50 percent before anybody else."

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