Create
a spark with Exercise.....
Exercise is a universally accepted
way of healthy living. It stimulates the mind, increases
self-esteem and a sense of achievement which can add
a new dimension to your day.
With all the benefits, exercise
holds the top position in our list of New Year Resolutions
- year after year; undisputedly, until the initial burst
of enthusiasm and energy wears off and the fitness plans
swift away until January 1.
According to a study in the January 1994 Sports Medicine
magazine, about half of all people who start an aerobic
exercise program drop out within the first six months.
The key to success, therefore, is to make exercise
an integral part of life just like brushing your teeth.
Exercising should be performed as a medium to relax
and rejuvenate your body and not exhausting yourself.
A study published in the February 1, 1995 edition of
the Journal of the American Medical Association, states
that even a moderate level of physical activity brings
rewards in improved health and a reduction in the risk
of health disease and cancer.
Jumping the Hurdles to Fitness
For most people, the biggest obstacle to getting enough
exercise is time, says Nancy O'Hare, Sc.D., a clinical
exercise physiologist at Beth Israel Hospital in Boston.
The demands of work, home, and family often end up taking
priority over getting fit. Different strategies could
be followed to tackle this problem.
One way is to incorporate your exercise time into the
time you spend with your family. This would enable scheduling
and more importantly encourage children take up an active
lifestyle. "Parents are great role models,"
says Richard Harker, M.D., a family physician at the
West Shore Medical Office, a HealthAmerica affiliate
in Camp Hill, PA. "When parents are active, it
sends a message that they consider exercise an important
priority. And if Mom and Dad are battling high cholesterol
or high blood pressure, they set an example that could
help children prevent some of these problems later on
in their own lives."
Integrating exercise into your life does not necessarily
imply joining an expensive health club or buying a lot
of special equipment. The objective is to identify the
activities that you enjoy doing, so that exercise becomes
a lifelong and an active habit.
Here are some activities that you can do in the coming
year, either alone or with friends, a partner or your
entire family. Please do discuss your exercise activity
plan with your physician and ask him or her about any
health concerns such as heart
disease, back problems, or diabetes, before you
begin. Then begin slowly.
Walking
Experts agree that walking
is one of the best exercises around. "Walking is
great because you can do it at any age," says Martin
W. Sklaire, M.D., a pediatrician in Madison, Connecticut,
and former chairman of the Section on School Health
for the American Academy of Pediatrics. And walking
is easy to fit into even the busiest day.
If your office is close to home, for example, you can
walk to work instead of driving or taking public transportation.
When you drive to the mall, for instance, park at the
far end of the parking lot. At the office, use the water
cooler or rest room farthest from your desk, or get
up and walk to a colleague's office for a discussion
instead of using the phone. Taking advantage of such
small opportunities increases your overall level of
activity without a lot of extra planning.
To make it more interesting, go for nature walks with
your family, which allow children to learn along the
way or to a spot where you can have a picnic. Parents
can get exercise while taking an infant or toddler out
in a stroller.
Fitting in Fitness
An important aspect towards making exercise a routine
is to understand your body's natural rhythm. If you're
a morning person, try exercising before work. If you're
a night owl, you may prefer an evening workout. Incorporate
some exercise into your commute. Plan active get-togethers
with friends and family. Instead of meeting a friend
for coffee, go skating. Give yourself options in case
of bad weather or changes in your schedule. If you exercise
outdoors, try an indoor track or a mall. Home exercise
equipment allows you to substitute another activity
for your usual one.
Other Aerobic Activities
Exercising is by default related to aerobic activities
- running, hiking, biking, swimming, skiing, dancing,
or sports such as touch football, soccer, or tennis.
But it also includes fitness classes, such as those
offered at most health classes or the local YMCA. Aerobics
increase the heart rate and work the large muscle groups
such as the back, shoulders and legs.
Aerobics can be done with your friends, your partner
or family. However, a portion of health conscious people
feel the need to sign up for classes or joining up a
club to ensure a consistency in the routine. Before
investing money into these memberships or equipment,
evaluation must be done on certain parameters as:
a. Will you enjoy the activity you've chosen month
after month?
b. Will it cost money? If so, can you afford it
c. If you choose to go to an exercise facility, is it
convenient for you to get there?
d. Is suitable child care available if you need it?
e. Could the climate where you live interfere with your
exercise plan?
If you don't think the activities mentioned above give
you enough options or if you'd like to try something
new, here are some other aerobic ideas: in-line skating,
snowshoeing or snowboarding, rowing or kayaking, and
playing squash or volleyball.
Games and Other Diversions
Playing games can be a fun way to get moving. Try flying
a kite, throwing a Frisbee, or playing catch. Organize
a soccer or kickball game with a few friends or a group
of children. Go apple or berry picking. Play tag. Climb
trees with your children.
Chores
Although taking care of the daily chores may seem a
regular, monotonous and an effortless option, some of
these activities can provide a good workout. Raking
leaves, shoveling snow, gardening, sweeping, or cleaning
up your neighborhood all count toward your 30 minutes
a day of physical activity. Keep up the good work!
Finally, it should always be kept in the mind that
there is no set rulebook towards a fitness regimen.
It all originates from you.
The
Fitness Almanac |
