Exercise is a Lifestyle!

2.5 hours a week or approximately 150 minutes a week is the optimum goal for exercising. Of course, many of us are just too busy and find excuses why we cannot exercise. More than a third of adults get less than the recommended amount of exercise per week and a quarter get no regular leisure time exercise at all according to the CDC. That puts them at risk for chronic diseases including diabetes, heart disease and premature death. Long periods of sitting at a computer or watching television also raise the risk of developing major diseases.

“It’s very clear that a little bit of exercise makes a big difference”, says Carol Ewing Garber, author of the American College of Sports Medicine’s new guidelines on quantity and quality of exercise for adults. “The message needs to be heard that doing less is also helpful.” Doing thirty minutes of exercise in a week is better than doing nothing.

Regular exercise is a lifestyle. It is a commitment you make to yourself to do something just for yourself to improve the quality of life. The key is to pick an activity that fits into your lifestyle and stay with it. Movement of any kind is healthier than total lack of physical activity.

Exercising can be divided into two categories: moderate intensity and vigorous intensity. Experts recommend that you “mix it up”. Examples of each are:

Moderate Intensity: brisk walking, bicycling less than 10 miles per hour, gardening, water aerobics and ballroom dancing.

Vigorous Intensity: running, jogging, jumping rope and hiking.

Use of hand weights or weight machines in a gym help strengthen the muscles and bone density. Seniors at risk for falls are encouraged to do balance exercises.

Exercising can be accomplished without the cost of a gym membership. Walking can be done almost anywhere or anytime-especially on lunch hours or breaks at work. Just getting up from your desk periodically and walking around helps stretch muscles. Simple stretching exercises can be done before you get out of bed in the morning or at the work station. Workouts for different levels can usually be found on television. Workout DVD’s can be checked out at the library or purchased for a nominal cost. Hand weight can be used while watching television along with simple stretching exercises.

Set goals. Journal your activities. Keep track of your success. Find a work-out buddy. Most of all, try to stay motivated. You will see results and feel better. But most important-Keep Moving!