Road to Fitness; Successful Exercise Program Is the One That You Will Do

Dayton Daily News

Marjie Gilliam

If you've been meaning to start an exercise program, but haven't taken that first step, you probably have more than one reason for procrastinating. Or maybe you have tried to stick to your workouts, only to quit a few weeks later.

      If so, you are not alone. Twenty-five percent of all people who start an exercise program quit after only one week; another 25 percent quit within the first six months. Of those joining a health club, 80 percent or more fail to go consistently within two months' time. Some classic excuses for not exercising are:

      * I don't have enough time. Fitting exercise into your busy schedule doesn't mean spending hours in the gym. If your time is truly limited, make your workouts convenient and simple to do. Walking is the easiest way to burn extra calories and can be done during work breaks, or at home. Look for opportunities to increase your level of fitness, such as taking the stairs instead of the elevator, or parking farther away than you normally would.

      Few schedules are so demanding that there isn't room for at least a half-hour a day to exercise. If need be, break your workouts into smaller sessions throughout the day. If all else fails, set your alarm clock so that you have extra time for exercise.

      * I'm too old to start an exercise program. Even though older Americans are aware of the benefits of exercise, few participate in any type of regular physical activity. Although aerobic training is important for improving cardio-respiratory fitness and stamina, strength training is the best defense against most age-related physical conditions.

      Strength-training benefits include increased bone density, flexibility, strength, coordination, mobility, lowered incidence of falls and hip fractures, reduced depression and arthritic discomfort. Sadly, statistics show that of those 65 to 74 years old, only 11 percent engage in strength-training exercise.

      If you have chronic medical conditions such as heart disease, diabetes or bone or joint problems, it is very important to check with a doctor before you begin working out. Performing a few simple exercises designed to work the major muscle groups is all that you need to get started. You do not need to lift heavy weights or follow a complicated program to see results.

      * Exercise is too expensive. There is absolutely no reason to spend a lot of money to get into great shape. Exercise bands and dumbbells are affordable and easy to use, exercises such as push- ups, pull-ups, lunges, calf raises or crunches can be done at home without any equipment.

      * Even if I joined a gym, I have no idea what to do. Before you begin an exercise program, think about what results you want to achieve, then gear your exercise program toward attaining your desired results. There are many ways to learn about the proper exercise program for your needs. You can hire a fitness professional to design an exercise routine and offer advice on nutrition. Information about exercise also can be found in books and magazines as well as on the Internet, although not all this information is accurate or complete, so be careful.

      * I don't need to lose weight, why should I exercise? Weight is not a true indicator of health, and shouldn't influence your decision to exercise. Keeping fit is a lifestyle choice that should be done for the purpose of improving your health and quality of life. Just because your weight is under control doesn't mean you won't pay the price for lack of exercise.

      It is a matter of recognizing what the long-term negative effects of improper eating and inactivity are to your body and taking daily steps to avoid them. For example, inactive people are twice at risk as active people of developing coronary heart disease. The risk starts decreasing when physical activity of even a low-to-moderate level is performed regularly.

      * I am too tired and stressed to exercise. Physical activity gives you greater stamina, decreases stress and tension and promotes better sleep. People who exercise regularly report feeling much more energetic and positive than when they aren't active. Lack of exercise actually promotes feelings of fatigue, depression, and anxiety.

      In next week's column, we will examine more reasons for not exercising.

      * Marjie Gilliam is an International Sports Sciences Association and American Council on Exercise certified personal trainer and fitness consultant. Write to her in care of the Dayton Daily News at the address below or contact her at 878-9088 or by e-mail at mailto:OHTrainer@aol.com Her Web site is www.webbnett.com/marjie.