When it comes to exercise, “doing something is better than doing nothing,” says personal trainer Neil Maki, M.S., of Waterford, Mich. “The problem is that people get overwhelmed by the idea of exercise. So they never take that first step.”
Maki, a continuing education provider for the American Council on Exercise, has a message for fitness-fearing couch potatoes everywhere: Take the pressure off yourself, please. Then, start small and see how exercise can change your life.
Maki explains, “I tell my clients, ‘Start with just a five- or 10-minute walk. Then, if you want to stop, go ahead.’ Chances are, they don’t want to stop—they go on and finish a good workout.”
Why? “They discover how much better exercise makes them feel,” Maki says. “They have more energy. They feel successful. And they realize that they are worth the effort.”
You’re worth the effort. These tips will get you started.
|
Carve Out Time
Schedule fitness time in your daily planner, just as you do for meetings and appointments. If you’re a morning person, start your day with exercise. If your mornings are too hectic, try a lunch-hour walk. Or stop by the gym on the way home from work. The idea is to view exercise as part of your daily or weekly routine. Don’t think you can spare a solid 30 minutes for exercise? Try two 15-minute sessions or even three 10-minute sessions. Studies show that this can be just as effective in building fitness.
My best time to exercise: __________
Days of the week I’ve set aside for exercise: __________
|
Set an Exercise Goal
Make a plan by asking yourself: What are my goals? If your goal is simply to improve your overall fitness, then 20 to 30 minutes of aerobic exercise three to four days a week is fine. Aerobic exercise is activity that uses large muscles and raises your heart rate, such as walking, bicycling, and swimming. If your goal is to lose weight, aim for four or more days of aerobic exercise a week, gradually working up to 45 minutes or longer. Then add strength training twice a week to build muscle, which helps burn calories. After each workout, be sure to stretch to prevent injury.
You can also use vacations, walk-a-thons,
or other activities to help motivate yourself. Wanting to be in shape to participate in a
20-mile walk-a-thon is a great motivator.
My exercise goal: __________
Start date: _______________
|
Mix It Up
Exercising the same old way leads to boredom and burnout. Variety is the solution. In warm weather, try water aerobics; on rainy days, join the mall walkers. Enroll in a walking or cycling club—or try group fitness classes at your local YMCA, health club, medical center, or college. Swap fitness videos with friends or try out for a team sport you’ve always enjoyed. Explore an exercise interest you’ve never done before, such as rock climbing or tennis. When you look forward to exercise, you’re less likely to stop.
Exercise I have always wanted to try: __________
Start date: __________
|
Set Yourself Up for Success
If you join a gym, choose one that is convenient to your home or office. Pack your gym bag the night before so that you can grab it as you head out the door. If you prefer to exercise at home, invest in equipment such as barbells, a jump rope, and fitness videos, and set them up where you have room to move. If you are a lunchtime walker, keep sneakers and socks at the office.
Exercise gear I need to keep handy: __________
Where I need it: __________
|
Find a Workout Buddy
It’s harder to skip a workout if someone is counting on you to show up. An exercise partner helps inspire you to work harder—and cheers your progress along the way.
My exercise buddy: __________
Date of first workout together: __________
|
 Diary of a Faithful Exerciser
Too busy to exercise? Not Lisa Rotteveel, although her daily schedule is anything but leisurely.
Rotteveel cares for her three children (ages 2, 3, and 5) at home and works part-time as a fitness instructor and child care provider. Despite her busy schedule, this energetic 33-year-old from Dixon, Calif., exercises every day. “I need exercise to manage my life,” Rotteveel says. “Being a mother has driven that home. When I exercise, I’m more patient and less stressed.”
A few years ago, Rotteveel’s main exercise was walking. Then she got into running. She noticed that the most faithful runners on the streets were not much different from her. “I talked to them to figure out how they made running work for them, and that inspired me,” she says. Today Rotteveel is training for her first triathlon.
She makes time for exercise by planning it into daily activities. “I’ll walk to evening meetings and arrange for a ride home. If we’re going somewhere as a family and
can get there by walking or riding bikes, we do it.”
Here’s Rotteveel’s weekly fitness diary:
Monday and Tuesday: Teaches group exercise classes from 4:45 to 6:45 p.m. “Teaching motivates me,” she says. “I look at the students—some are pregnant and some are 50 or older—and I think, ‘If they can do it, so can I.’”
Wednesday: Runs for 35 minutes in the morning before her husband goes to work.
Thursday: While her oldest son has baseball practice, Rotteveel wears her in-line skates while pushing her daughter in the stroller.
Friday: Walks in the park with the kids in the afternoon. In the evening she meets her husband for a special date: racquetball.
Saturday: Bicycles with the family.
Sunday: Bicycles across town to visit her parents (round-trip: 4.5 miles).
|
A final note: If you are in good health, start your exercise program today. But if you are over age 40, are a smoker, or have a medical condition or risk factors for heart disease, check with your doctor before exercising.
|
|
