Exercise. Make Time And Reap The Benefits.

THE MANY BENEFITS OF EXERCISE. YOU NEED TO MAKE TIME.

You have heard that physical activity slows the aging process, helps prevent many of the chronic illnesses that run in your family, prevents weight gain, and helps you to look and feel better. Many of your friends swear that regular exercise helps them feel less stressed and more energetic. You wonder, could exercise help you?

If you are not currently physically active, adding more exercise to your life may seem like a difficult thing to do. Exercise takes time and effort, and both of these often seem to be in short supply.

Lack of activity is dangerous

Our bodies need plenty of movement to stay healthy. Without physical activity, bones, muscles and joints weaken; metabolism slows; fat accumulates; blood pressure and blood sugar rise; and deposits grow on artery walls, reducing blood supply to the heart, brain, kidneys and other vital organs. Studies estimate that being sedentary is as damaging to your health as smoking.

Unfortunately, physical activity has been engineered out of our daily lives. Recent studies show that common activities that used to count as exercise, like heavy housework (such as washing windows and floors) and yard work (such as gardening and weeding), don't give us a real workout at all. The fact is, most of us have to create opportunities for more physical activity.

What's stopping you?

You are convinced of the benefits of regular physical activity, but you are having trouble getting started. Take some time to think about what's stopping you. Use your best problem-solving skills to brainstorm some solutions. Almost everyone must rearrange their lives a bit when they wish to increase their level of physical activity.

Do you need more information? Be sure to check with your doctor if you are new to exercise and have any health concerns. Sometimes healthcare providers can give you good information on exercising. Or, you may wish to meet with a personal trainer. Community centers and fitness centers in your area may be able to refer you to someone.

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Do you need more time? Time is one of the most common reasons for not exercising. Is there a way to combine activity with your other responsibilities? Can you walk your errands or bike your commute? When can you squeeze some exercise into your day? Maybe something else will have to go. Don't lose sight of the fact that your health is a priority. You are forced to make time for your health when you are sick; why not make time for it now, to avoid getting sick?

Good intentions

Making the decision to become more active is an important step. Reinforce your decision daily by reminding yourself of the benefits of regular physical activity. Read motivational books and articles. Talk to your friends who exercise. Find a friend who would like to join you. And take steps to prepare for your new schedule, and your new way of life.

Preparation and planning increase fitness success

What needs to be done now that you are ready to begin? Sign up for a class, buy new walking shoes or join a fitness center. Call your friend and decide where and when to meet for a walk.

Review your exercise plan to be sure you are not biting off more than you can chew. Doing too much too soon is the leading cause of exercise injury. Start slowly and progress gradually. Do everything you can to make your exercise safe. Use safety gear if you are going to bike or skate. Wear bright, reflective clothing if you will be walking or biking in traffic.

Spend some time problem-solving to anticipate problems that may come up, and plan strategies to keep moving. What will you do in bad weather? When it gets dark early? When there are disruptions at home or at work?

Realize that there are other things in your life besides your exercise program -- and there will be times, no matter how hard you try (and you will try hard), that you will be unable to exercise. Resolve to keep these periods as brief as possible, and to return to your regular schedule as soon as you can. Remember that the greatest benefits come from regular, lifelong physical activity. A few weeks off won't matter, as long as you get right back into the routine.

Barbara A. Brehm, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass.

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The long-term Psychological benefits of exercise include reduced symptoms of chronic stress, anxiety and depression, improved self-confidence and body image as well as improved sleep quality.