DEAR DR. DONOHUE: Can I lose weight by exercising without dieting? I’m told I can’t. I’ve never been successful at dieting. I lose some weight, but as soon as I stop, the weight comes back — often more than I lost. I want to try the exercise bit this time around. My exercise is walking. — S.S.

ANSWER: You’d be surprised at how strenuous it has to be and how prolonged the exercise session must last to lose a significant amount of weight. It’s possible to lose weight without dieting. The most successful approach is to combine calorie restriction with exercise.

It’s said that 45 minutes of brisk walking at least four times a week takes off 18 pounds in one year.

As far as health goes, walking three hours a week lowers the risk of heart attack and stroke by 40 percent.

Let me give you a tip to prevent boredom and to increase calorie burning. Walk fast for 90 seconds, then slow down for 90 seconds and continue this pattern for the length of your walk. The ultimate goal is to walk in this fashion for 30 minutes on most days of the week. You will lose weight with this regimen.

The booklet on fitness gives other tips for developing an exercise program. Readers can obtain a copy by writing: Dr. Donohue — No. 1301, P.O. Box 536475, Orlando, FL 32853-6475. Enclose a check or money order (no cash) for $4.75 U.S./$6 Can. with the recipient’s printed name and address. Please allow four weeks for delivery.

DEAR DR. DONOHUE: I am 61 years old and have taken up bowling. I use my own ball, and it seems to fit fine. But when I go to throw the ball, I get a sharp pain that shoots through my thumb. From then on my thumb is numb and tingly. I don’t want to go to the doctor for such a little thing. I thought it would get better with time. I don’t want to quit bowling, but if I can’t get this under control, I don’t know what to do. — C.M.

ANSWER: Pressure on the base of your thumb from the margin of the thumb hole is pressing on a nerve there. If you alter your grip, that might relieve the pressure. You also can have the hole beveled or enlarged to take pressure off that area. If there’s enough room in the hole, pad it or have it padded. Wearing a glove is another way to protect the thumb nerve.

DEAR DR. DONOHUE: As a longtime track coach, I have seen more than my share of calf cramps and have endured many myself. I found your leg-cramp articles to be very informative. However, I found one suggestion to be a contradiction to what I understand. Rising on your toes is not a calf stretch but a muscle contraction. Stretching is a fine idea, but it must be stretching. There are several good ones. Leaning against a wall at a 60 degree angle while keeping the heels on the floor is one. — R.C.

ANSWER: Coach, you’re quite right, and I’m quite wrong. What I described isn’t a stretch. I usually give the calf exercise in this way: Stand on a stair with heels projecting off the stair. Rise up on your toes and then descend with the heels lowered as far as possible below the step. Thanks for catching my error. Your stretch is an excellent one.

DEAR DR. DONOHUE: Regarding your column regarding “Breathing in Frigid Air Won’t Freeze Your Lungs,” I have some additional thoughts. I have had asthma for 50 years. Cold air below 20 degrees F is a trigger for an asthma attack. I cover my nose and mouth with a double- or triple-thick scarf or a protective mask. Inhaled asthma medications taken when the temperature is at or below 20 degrees F do not work well. If I go out into weather that cold, I premedicate.

People with asthma should always cover their nose and mouth in cold weather. — R.H.

ANSWER: Cold weather has mostly gone, but your advice is something that asthmatics ought to take to heart. Asthma sufferers do better with warm, moist air. The environment in an indoor swimming pool is an example.

Thank you so much for providing this information to us.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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