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You know exercise is good for you, and that it's in your
best interest to make this the year you start and/or maintain regular physical
activity. But do you know how good getting 30 minutes of exercise most days of
the week really is?
Consider: The most recent Surgeon General's Report on Physical Activity and
Health found that regular physical activity:
*Reduces the risk of dying from heart disease
*Reduces the risk of developing diabetes, high blood pressure and colon cancer
*Reduces feelings of depression and anxiety
*Helps control weight and maintain healthy bones, muscles and joints
*Helps maintain function and preserve independence in older adults |
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"If U.S. citizens put in 30 minutes of aerobic activity five
times a week it would cut the amount of chronic diseases and health costs by
almost half. That's how powerful physical fitness is," says Pamela Peeke, M.D.,
M.P.H., assistant clinical professor of medicine at the University of Maryland
School of Medicine and author of the national best-seller Fight Fat After Forty.
So you're interested, but aren't sure how to begin, Peeke says it's
best to start out by walking (or doing some other type of aerobic exercise) and
then adding strength training later. Good forms of aerobic exercise including
walking, biking, swimming and jogging.
In addition to aerobic exercise, it's important to incorporate
strength training into your program. Peeke says it's imperative to do both
because lifting weights not only builds your muscles but also raises your
metabolism, causing you to burn more calories.
"The bottom line is what works is a combination of both," Peeke
says. "Whether you're trying to lose weight or exercising for fitness, it's
still important for everyone to do some level of weight lifting and aerobic
exercise. Ultimately you want strength, flexibility and endurance."
Starting a program in January is one thing; maintaining it is
another matter entirely. Peeke offers advice to help you keep moving all year
long: Find the right kind of exercise for you. Choose activities that
you enjoy and that fit your personality.
Make the time to exercise. Pick a time of the day when you'll
always have time to exercise and stick to it. Don't make excuses not to
exercise. Instead, try setting a schedule for the week indicating which days
you'll exercise.
Get up and move! Incorporate exercise during the day, even while
you're at work. If you sit at a desk most of the day, get out of your chair at
least once an hour and walk around. As Peeke advises: "Use the five minute per
hour rule. Look for ways to just get up and move." Some suggestions: Take the
stairs instead of the elevator, walk down the hall instead of using the phone or
e-mail, or take a walk during a morning or afternoon break.
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Find an exercise buddy. Get a friend involved and be each other's
motivators, or join a group. The advantage to this approach is that you know
other people are counting on you and you don't want to let them down.
Check with a doctor before beginning an exercise program. This is
especially important as you get older or if you have a history of health
problems.
Strength train safely. When beginning a strength-training program,
Peeke says it's important to work with an expert who is knowledgeable about
equipment and proper exercise methods. "You need someone to show you safe
techniques for what to do," advises Peeke.
Start slowly. This will help you achieve the most benefits with
the least risk, especially if you have not been physically active for some time.
Make exercise fun. If you buy home equipment, put it in front of
the television. That way, you won't get bored when you're exercising.
Write down why you want to exercise. Keep this list somewhere very
visible to regularly reinforce your motivation. Set weekly goals with enticing
rewards. Establishing attainable shortterm goals gives you something to work
toward, and a feeling of accomplishment when you reach them. Take time to
celebrate your achievement. Avoid food rewards, especially if weight loss is
your goal. Instead, reward yourself with a
movie, or get a massage.
Keep an exercise log. This is a good way to keep you consistent
and review your goals and remember why you're doing it in the first place.
Wear comfortable shoes with good support when exercising. Nothing
can derail an exercise program faster than a foot-related injury caused by poor
footwear.
Practice the "talk test". Basically, this means that when you are
exercising, you should be able to speak about three words at a time. If you
cannot get three words out at a time, slow down. If you can carry on a normal
conversation, pick up the pace.
More Tips for
Making
New Year’s Resolutions
You Can Keep:
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* Avoid perfectionist thinking. While we certainly want to better
ourselves, it is healthier to think in positive terms than it is to focus on how
much we fall short of our aspirations.
* View setbacks as lessons for growth. Mistakes are opportunities for
learning. If you fall short of your goals, ask yourself what kept you from
achieving them and then try to make corrections.
* Don't make absolute resolutions. Keep them realistic. Professionals
suggest that instead of saying you won't yell at your kids anymore, resolve to
yell at them less often.
* Don't keep your resolutions to yourself. Tell someone you trust about
your resolutions. It helps to share your goals with friends, who can gently
nudge you in the right direction when you veer off course. |
