Americans must get off their sofa! Just recently, NBC News stated that being sedentary is one of the most dangerous risk factors for cardiovascular disease. Quoting from research, NBC noted that "An individual that is obese and exercises is at lower risk than an individual that is not obese and does not exercise." Americans MUST exercise to reduce their risk of cardiovascular disease. Exercise must become a lifestyle factor.
Most Americans' excuses are that they don't have time, or they can't stick with it. Here are some tips on how you can fit exercise into your busy schedule:
Develop an exercise plan that gives you the best chance to succeed. Be realistic. Don't say you will exercise everyday if you know you will only do it three times per week. Exercise in a way that you enjoy. If you don't have time to block off an hour to go to the gym, than try taking two or three fifteen minute walks at different times in your day. Park the car farther away, run errands, walk the golf course. All of these things add up to being more physically active, and that is your goal!
Try to be as active as you can, as often as you can, all day. Visit a co-workers desk instead of sending an e-mail, pace when you are on the phone and stretch when you watch television.
Instead of saying, "I should be exercising, but I'm not," ask yourself, "How can I get my body moving more to create more energy so I can get more out of my day? Or how can I move more to relieve tension and stress so I feel better everyday?"
Busy people say getting started with exercise is a big hurdle. It takes energy to exercise. Sometimes after a long, busy day, it's hard to find energy to exercise. Negotiate with yourself to do just 10 minutes of any kind of continuous movement. Then see how you feel. If you are still too tired, than stop. But chances are you will feel great and want to continue.
Find a buddy to exercise with. Try exercise videos. Walk your dog.
Just say no! Many of us don't know how to say no and we get ourselves involved in too much, leaving little time for ourselves. Exercise has to be a priority, just like everything else.
Sitting for long periods of time can lead to soreness, muscle tension, headaches, backaches and overall feelings of fatigue. Teach yourself not to sit in one place longer than thirty minutes. Get out of your chair. Go to the water cooler. Stand up and stretch your body.
According to the U.S. Surgeon General's Report, you are more likely to stick to an exercise program if you:
Think that, overall, you will benefit from it.
Include activities you enjoy.
Feel you can do the activities correctly and safely.
Have access to activities on a regular basis.
Can fit the activities into your daily schedule.
Feel that the activities don't impose financial or social costs you aren't willing to take on.
Have few negative consequences from doing your activities.
So set yourself up to succeed from the start. Set realistic goals. Learn to exercise safely and correctly and chart your progress to see improvement. If you fall off your program, start again. Exercise should become a lifetime of commitment!
Deborah Plitt, C.C.S has been in the health and fitness industry for 13 years. She has owned her own home-based personal training business for seven years and has been the Assistant Director of Conway Hospital Wellness & Fitness Center for five years. Deb is certified as a personal trainer, group exercise instructor, water aerobics instructor, weight management consultant and is an expert in arthritis and exercise. Deb is also an ACE faculty member and a member of the Life Fitness Academy.
Fitness fot the Busy Woman...http://gymfreesolution.com
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