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Q. Dear Fitz, My mom has learned that if she doesn't get healthier, she'll get diabetes! She wants to lose weight and all that, but her job has her up all night! She has to get some sleep during the day. Are there any really good exercises you can do in a chair, or ones that aren't too tiring for the days? Please help! Jerry

Hi Jerry. What a thoughtful child you are! You're concerned for your mother and you have great reason to be. Diabetes is a very serious disease, and if she has the opportunity to avoid it, she should. The night shift sounds difficult, but to be honest ... so is the day shift. Mom just sleeps and works at opposite times than you do.

Food choices are responsible for both 80% of weight loss and weight gain. Your mother is going to have to get educated on which foods are best and get disciplined about choosing them. My husband works insane night shifts as a police lieutenant, but you know what? He's in phenomenal shape! He forces exercise into his schedule and he eats right whenever his meals may come.

You cannot allow your mother to make excuses for her lack of health anymore. Fruits, veggies, and lean meats are available around the clock. Just like the people losing weight during the daytime, she is going to have to learn about nutrition, set goals, and be diligent in achieving them.

She should schedule walks, workout videos, and/or other exercise routines before or after work. If she wants to lift her legs while sitting in her chair, that's fine. But, she's going to have to be quite a bit more deliberate in her fitness efforts. Wearing sneakers and sweating should be on the top of her "to do" list.

I'm not beating around the bush, Jerry, because diabetes is not to be taken lightly. For guidance and support when it comes to food, I highly recommend Weight Watchers. Point Mom in the right direction and have her email me if she has any more questions. Now get to work!

Punches & Kicks,