Give Exercise One More Chance – Tips to Help you Start and Exercise Program

Recent polls have shown that only one in five individuals in the United States exercises regularly, despite the widespread belief that regular exercise and good nutrition are beneficial to continued health and longevity. Although there are many reasons for this, the excuses generally boil down to a lack of time and motivation. Now is the time to give exercise one more chance.

For many years, health care providers and fitness professionals encouraged regular exercise for the purpose of becoming fit and maintaining fitness. For most, the terms "fit" and "fitness" were synonymous with vigorous physical activity such as jogging or running. However, over the past decade, researchers have found that low to moderate intensity activity can significantly contribute to health and well being. Some of the health benefits of regular exercise include the following:

Cardiovascular health:

• Reduction in blood pressure
• Reduction in body fat

Peripheral vascular health:

• Increase in leg blood flow
• Reduced viscosity (thickness) of blood
• More efficient use of oxygen in the exercised muscle
• Increased ability to walk farther without pain

Metabolism:

• Improved ability to use insulin and thereby maintain normal blood sugar levels

Bone density:

• Stabilization of bone density through weight- bearing exercise

Psychological well-being:

• Increased self-confidence in performing physical tasks
• Enhanced self-image and sense of well-being
• Better sleep habits
• Less depression, stress, and anxiety
• Improved outlook on life

The good news is, YOU can receive the benefits of exercise. You do not need to train for a marathon, or spend two hours a day lifting weights. The recommendation from a group of experts from the Centers for Disease Control, U.S. Surgeon General's office, and American College of Sports Medicine is: Every adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.

Activities that should be included in these 30 minutes of activity are:

1. Aerobic activity
2. Muscle-strengthening activity
3. Activity to improve flexibility

Aerobic activities are those that keep your whole body moving in a continuous rhythmic manner, such as walking, biking, or dancing. Muscular fitness refers to the increased strength and endurance of your muscles. Hand and leg weights are used with most muscular fitness activities. Plastic milk, water, or detergent jugs partially filled with sand or water make good weights if you do not want to purchase dumbbells or barbells. Flexibility is your ability to move your joints and stretch your muscles.

Stretching exercises are the best way to improve flexibility. Visit www.vdf.org for a sample exercise plan for a person starting an exercise program; it includes all three types of activities. If you are unfamiliar with stretching or muscle-strengthening exercises, ask your local librarian to help you find a book on physical fitness at the library. There are many publications by the American College of Sports Medicine (www.acsm.org) that could help you, and they are written in very practical terms.

If you know or suspect that you have a chronic disease such as heart or lung disease, high blood pressure, joint disease, or chronic fatigue syndrome, consult with your doctor before beginning your program.

Congratulations!! You are ready to begin an exercise program. Here are some tips that may help you adhere to your program:

• Learn all you can about the benefits of exercise and keep them in mind.
• Establish and write down short and long-term goals.
• Find a friend with whom to exercise, or join a group.
• Engage in activities which you enjoy.
• Record your exercise achievements in a progress book.
• Consider multiple short bouts of exercise if time is an issue.
• Establish a schedule and stick to it. Don't find excuses to avoid daily exercise.

Good luck, you can do it!

About the Author: Sharon K. Christman RN, is an Associate Professor of Nursing at Cedarville University located in Cedarville, Ohio.