Promises for quick self-improvement are everywhere. Lose 30 pounds in 30 days: Why doesn't your exercise program give you such great results?

You can expect great benefits from your exercise program. Exercise can strengthen bones, joints and muscles; reduce the risk of heart attack and stoke; help control blood pressure and cholesterol; improve blood sugar regulation; reduce feelings of stress and depression; and help you look and feel your best. These benefits are not the result of magic, but of the time and energy you spend, day after day, and year after year, putting our body into motion.

Wouldn't it be nice if you could find a faster way to look great and stay healthy? There must be some product out there, some pill or exercise machine, that could turn back the clock on those sagging muscles, or take that extra weight off with minimal time and effort. Advertisements in magazines and on television suggest this must be the case. Promises for quick self-improvement are everywhere. Lose 30 pounds in 30 days: Why doesn't your exercise program give you such great results?

Promises, promises

Products that promise fast, unrealistic results create both short- and long-term problems. The short-term problem is that they usually don't deliver as promised. Read the fine print. The money-back guarantee means the products do not have to be proven effective. Weight-loss products also often require some sort of restrictive eating plan. Fast weight-loss plans are especially problematic. Many products have dangerous side-effects, and much of the weight lost is due to water loss, not fat loss. The weight is usually gained back within a matter of weeks or months.

The long-term problem with products' unrealistic promises is that they encourage the kind of thinking that undermines healthful lifestyles. They suggest that behavior change is effortless. They promise "eat all you want," or "exercise only five minutes a day." Users blame themselves instead of the products when unrealistic results are not achieved. Products that promise unrealistic results lead people to believe that quick and easy is the way to go, and anything that takes too much time or energy is not worth it.

Long-term health requires long-term commitment

As you probably know by now, regular physical activity takes quite a bit of time and energy. And, unfortunately, you can't bank those exercise hours. Many exercise benefits, such as blood sugar control, last only a few days. So, to be most effective, experts recommend almost daily physical activity -- for the rest of your life.

How can you sustain such a long-term commitment? Research suggests setting realistic fitness goals and designing a program that can help you achieve these goals. In addition, you are most likely to stick to your exercise program if you choose activities that are as convenient and enjoyable as possible, so that you receive some immediate payback from your exercise program.

Realistic fitness goals

If you are not familiar with exercise benefits and setting fitness goals, talk to your doctor if your goals are health-related, or to a personal trainer for fitness-specific information. A good exercise instructor or personal trainer can work with you to be sure your exercise plans are helping you toward your goals.