Harvard Medical School has derived a number of healthy practices for all of us to emulate. The following article will try to paraphrase the critical points on exercise, and why all of us should do it. And, for the ones who do it, perhaps they need to do more!
The Benefit of Fitness
Probably by now, everyone acknowledges the health benefits of exercise. Everyone should get at least 30 minutes of moderate exercise daily. Daily is not too much, as human beings we were designed to get a lot more exercise than just daily for 30 minutes. Benefits accrue quickly. Among them are:
• Lowers blood pressure (normal blood pressure is 120/80. Few middle age adults meet this criteria for health BP without medications. Exercise would be significantly beneficial)
• Decreases the risk of heart disease
• Helps prevent type 2 diabetes (or, if not preventing, it staves off the inevitable for years; this means saving vision, amputations, kidney failure, brain cell death, and cardiac disease)
• Reduces the risk of certain types of cancer (principally. ovarian, colon and breast cancer; and there may be others)
• Adds to bone strength (especially important for women in preventing osteoporosis)
• Assists in weight control (remember, calories out equal pounds lost)
Exercise on a regular basis also maintains a positive mood. Finally, one’s immune system seems to derive many benefits from a regular exercise program. Why be a couch potato, when there are so many positive benefits from exercise?
How do you start an exercise program?
• The first thing to do prior to starting an exercise program, particularly if you have had a sedentary existence, is to check with your physician. Find out what type of activities you should initiate.
• Incorporate activities which you enjoy. If you enjoy the activity you are a lot more likely to continue to do it. If you are strapped for money, walking is free.
• A list identifying a wide variety of activities will enhance motivation. Doing the same exercise day in and day out is boring. Also, be sure to include activities which use a wide variety of different muscle groups, so that all your muscles reap the benefits of exercise.
• Increase your activity during the day. Take the stairs instead of the elevator. Park your car at the further parking site from the store, and walk. Interestingly, standing when you could be sitting also helps to reduce weight, as you use more calories.
• Don’t start training for a marathon run, when all you have been doing previously is a desk job. Begin small, to avoid injuries, and maintain motivation. Start with a 15 to 20 minutes, three times a week type of schedule.
How do you stay motivated?
• Make exercise a habit. Exercise at the same time every day. Just like brushing your teeth every morning, you will soon not even have to stop and think about exercise.
• An exercise journal which lists the amount of exercise, type of exercise and when you exercised will give you a visual cue as to how well you are doing.
• In the beginning, rewards for good behavior are critical to sustaining your achievements. Choose a wide variety of rewards that are something you really like or want (don’t choose foods).
• If possible, find a friend to exercise with, if not every day, at least intermittently. When you are not motivated, your friend will supply the urge to ‘get going’. If your friends and family do not offer verbal support, ask them for it. You are doing something which is not only good for your health, but motivating them to use you as a model.
• Set realistic goals. Again, you are not training for a marathon or the summer Olympics. If you are walking 15 minutes every day, add 5 more minutes at the end of the week.
• Finally, and this is critical to success, have fun!
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