Finding Fitness

If you made a resolution to get in shape or to lose weight this year then you will want to make exercise part of your strategy. Regular physical activity is absolutely critical for health and wellness. Numerous studies show that exercise can help assist with weight loss and promote a leaner body. Exercise can also cut your risk of practically every chronic disease, including diabetes, heart disease and cancer. Plus it simply makes you feel good. Regular exercise can reduce stress, improve sleep quality, lift your mood, and boost your self esteem. So with all these benefits in mind, what could possibly be holding you back?

According to data from the 2000 National Health Interview Survey about 64% of men and 72% of women fail to fit in activity on a daily basis. Some of the most common reasons why people don't exercise are lack of time and feeling too tired. The good news is that with a small investment of time you can reap great health rewards, and exercise will actually make you feel more energized and can actually help combat fatigue.

How much exercise do I need?

Any amount of exercise is beneficial, especially if you are currently not active. In general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. This may sound like a lot, but the hour can be made up of several shorter bursts of activity. For example, if you can squeeze in three 20-minute activities, the benefits are cumulative. Get a workout buddy, or a walking/jogging partner to keep you motivated and on track.

What are the best types of exercise?

The American College of Sports Medicine recommends a combination of aerobic exercise (walking, swimming, biking, jogging) for cardiovascular conditioning; strength training (lifting weights or working out with tubing or using your own body weight) for muscle toning, and stretching to improve your flexibility and range of motion. Aim for 20 minutes of each of these types of exercise each day. Just before bed is a perfect time to stretch, as it can help relax tight muscles. In fact yoga, which involves stretching and breathing exercises, is a proven way to reduce stress, promote relaxation and improve various parameters of health.

Joining a gym or health club or signing up for a structured activity such as martial arts or aerobics can provide a motivating environment and professional guidance. But these are not the only ways you can get fit and there are plenty of things that you can do with no expense such as walking instead of driving, climbing the stairs instead of taking the elevator, gardening, or doing housework with zest. You can also use your own body weight for resistance and do squats, lunges, and sit-ups. For a very minimal investment you can pick up some exercise tubing, a fitness DVD or dumbbells.

Making it Happen

With a busy lifestyle, exercise is often the first thing to be sacrificed, yet it should be the last. Make a commitment to be active every day and your body will thank you for years to come.

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