My background is in exercise. I have a B.S. in Sports Medicine, taught Tae Bo in college, and used to be a certified Strength and Conditioning Coach (NSCA). It probably goes without saying that I do in fact enjoy exercise since I spent so much of my life studying its benefits and practicing what I preached. And it’s true. I love to work out. Oddly, I married a man that doesn’t. Not only does he not enjoy coming to the gym with me, he doesn’t mind living most of his days with little to no physical activity whatsoever. I don’t understand it, but I know that most people relate to him more than they can to me.
In 2002, the Institute of Medicine recommended that Americans exercise vigorously for 60 minutes each day. In 2005, the federal government released new dietary guidelines that included 60-90 minutes of intense exercise for weight loss, and 30-60 minutes of moderate exercise for everyone. Why so much exercise? Because the research suggesting its benefits is staggering. Heart disease is one of the top killers in the U.S., for both men and women, and this risk can be greatly reduced by increasing your physical activity. The great part is that you don’t even have to lose weight to receive this benefit–activity alone, even in the absence of weight loss, helps protect you from cardiovascular disease. There are so many other reasons why exercise is recommended. But I’m sure several research studies won’t convince you that you should start.
So what will convince us that we should in fact try to be active for close to an hour every day? I really believe that enjoying exercise and the subsequent changes in your body and mind is all it takes. If you liked exercising, an hour a day would not be a huge sacrifice. If you liked the way it made you look and feel, you’d make time for it. If you liked being in shape and being able to play sports with friends on weekends, or go on that backpacking trip, or run that 5k charity race–without having to worry about your stamina and being sore–then you’d make time for the gym. If you liked knowing that you were doing everything you could to increase not only the quantity of your years, but more important the quality, you would get off your computer now and do something active.
Here are some of my suggestions for how to make physical activity a part of each day. First of all, walk! Walk as much as you can. It’s the easiest form of exercise and the best way to sneak in physical activity. Walk to nearby restaurants, shops, parks–don’t drive! Go on walks as a family after dinner. Walk your dog each morning, even if it’s only for 15-20 minutes. Don’t have a dog? Offer to walk a neighbor’s dog. Getting your pet adequate exercise is a huge motivator. Look for a team that plays a sport you enjoy and join them. There are many leagues that offer sports like ultimate frisbee, softball, or soccer. If you like competition and being accountable to your team, this is a great way to get in exercise. If you can’t find any leagues playing a sport you’re interested in, why not start one yourself? Group exercise is a great way to get motivated and be accountable. Look for classes that offer something you might like–dance, martial arts, pilates, yoga, kickboxing. Once you find a studio and pay for a punch pass, it’ll be easier to go regularly. Don’t like gyms or prefer to exercise alone? Consider looking for exercise shows on cable. Or Netflix them. Like the outdoors? Try to do all your exercise there–hike, jog, bike, backpack, surf, boogie board, walk on the beach, etc. If you feel like you just don’t have time for any of this, really ask yourself if that is true. We can find time for what’s important and if you don’t have time for exercise, then the truth is that it’s just not that important to you.
