Making Time for Exercise

Posted by Timi Gustafson on June 10, 2009. Filed under: About Exercise, Succeeding at Weight Loss Leave a Comment

Physical activity is an essential component for our health. If regular exercising is not a part of your lifestyle now, get moving today! Any form of physical activity is better than doing nothing! Consult with your physician before you get started. If you have had little or no exercise in a while, begin slowly. You can gradually add more to your daily routine. Sixty minutes of moderate physical activity per day is recommended by the new U.S. Dietary Guidelines.

Choose an exercise program you enjoy. No matter which one you choose, make sure you include these three areas: aerobics, strength, and flexibility. Aerobic exercises, such as walking, running, swimming or bicycling benefit your cardiovascular fitness. Gymnastics, weightlifting, yoga or tai chi help you build strength and flexibility.

The main obstacle (or excuse) for most people who don’t exercise enough is time. Yes, you will have to find the time somehow, but you can also be smart about your scheduling. Here are some suggestions to increase your physical activity whether you are at home, at work or otherwise busy…

At Home …

• Join a walking group in the neighborhood or at the local shopping mall.
• Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved—enjoy an afternoon bike ride with your kids.
• Walk up and down the sidelines while watching the kids play sports.
• Walk the dog—don’t just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden
• Play with the kids—tumble in the leaves, swim or dance to favorite music.

At Work …

• Get off the bus or subway one stop early and walk the rest of the way.
• Replace a coffee break with a brisk 10-minute walk.
• Take part in an exercise program at work or a nearby gym.
• Join the office basketball, softball, bowling or swim team.

Or at Play…

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racket ball, tennis, or squash.
• Ski cross-country or downhill.
• Play basketball, softball, or soccer.
• Hand cycle or play wheelchair sports.
• Take a nature walk.
• Most important – have fun while being active!

If you find it hard to keep your commitment to your exercise regimen or feel discouraged if you don’t meet your goals, consider the benefits you receive from even the smallest efforts:

• Regular exercise will help you to keep your weight under control.
• Regular exercise will increase your muscle mass and strength.
• Regular exercise will help to improve your bone density.
• Regular exercise will lower your risk of cardiovascular disease.
• Regular exercise will help to elevate your good cholesterol (HDL) level.
• Regular exercise will help to decrease your blood pressure.
• Regular exercise will help to reduce your blood sugar.
• Regular exercise will help you to manage stress better.