Marie G
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Set Realistic Goals
First of all, if you plan to start an exercise program, do not set unrealistic goals. Start slowly, and work your way up. Scientists have recently acknowledged the value of light-to-moderate physical activity, and they recommend that sedentary people increase their activity gradually. For instance, the UC Berkeley Wellness Letter, a newsletter on nutrition, fitness, and stress management published by the University of California, advises: “Start by adding a few minutes of increased activity to your day, and work up to 30 minutes most, and preferably all, days of the week.” The newsletter explains that “all you have to do are the normal things, like walking and taking the stairs, but just more often, a little longer, and/or a little faster.”
Beginners should focus on regularity rather than intensity. Once your strength and endurance have improved, you can work on increasing the intensity of the exercise. This can be done by incorporating longer sessions of more vigorous activity, such as brisk walking, jogging, stair climbing, or cycling. Eventually for a more well-rounded fitness program, you may even include some weight lifting and some stretching exercises. Many health experts, however, no longer subscribe to the “no pain, no gain” approach to exercise. So, to reduce the risk of injury and to avoid the burnout and discouragement that often lead to quitting, keep exercise at a comfortable level.
Be Regular
Those who never seem to have time for physical activity would welcome a recommendation made by the Wellness Letter. It explains that “short bouts of exercise during the course of a day have an additive benefit. That is, three 10-minute periods of exertion can be almost as beneficial as one 30-minute session.” Thus, you do not need to engage in lengthy periods of vigorous exercise in order to reap substantial health benefits. The Journal of the American Medical Association reports that researchers have found that “light to moderate activity, as well as vigorous activity, was associated with a lower risk of experiencing coronary heart disease.”
But regularity is a must. With that in mind, you may want to look at your calendar and schedule specific dates and times for exercise. After a few weeks of a sustained exercise program, you will likely find that it has become a normal part of your life. Once you begin to enjoy the health benefits, you may actually look forward to your sessions of physical activity.
An Active Life Is a Better Life
While it is true that as little as 30 minutes of daily physical activity can have a positive impact on your health, according to the latest medical advice, more is better. It is now recommended that to maintain a maximal level of cardiovascular health, you should accumulate up to 60 minutes of physical activity every day. Again, this can be achieved by engaging in several brief sessions spread throughout the day. The journal Canadian Family Physician explains that “current recommendations call for an accumulation of up to 60 minutes of activity on a given day. For some health benefits, it does not appear to matter how the minutes of activity are accumulated.” This medical journal also states: “While several studies have documented that vigorous activity is associated with lower all-cause mortality, current emphasis is on promoting moderate activity.”
The bottom line is that your body is designed to move around and engage in regular physical activity. A sedentary life-style is harmful to your health. And there is no vitamin, medicine, food, or surgical procedure that can replace your need to remain active. Also, we must all face the fact that an adequate exercise routine, whether moderate or vigorous, whether done in short installments or longer sessions, requires time. Just as you make the time for eating and sleeping, it is vital that you also make the time to remain physically active. This involves self-discipline and good personal organization.
There is no hassle-free exercise program. However, the inconveniences and sacrifices involved in maintaining an active life-style pale into insignificance when compared with the life-threatening dangers of an inactive life-style. Stay active, break a sweat now and again, work those muscles—you might live a healthier and longer life!
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