Are
you planning on making an exercise routine part of their new weight
loss journey. Just like diets, we start out with the best of intentions
but interest peaks and wanes after that initial flush of enthusiasm.
Try these tips included in a Harvard Special Report:
Sticking With Exercise
The
value of maintaining an exercise program became evident when the
results of the Harvard Alumni Health Study were published in the New
England Journal of Medicine.
The men who had been moderately
active but later became sedentary had a 15% higher risk of death than
their counterparts who had never been active.
On the other hand,
those who started and kept up an exercise program had a 23% lower risk
of death, which approaches the 29% decrease in risk enjoyed by the men
who'd always been active.
But knowing the benefits of lifelong
exercise or even creating a personal exercise plan will be of little
use if you don't stick to your program. As you plan an exercise
routine, you need to prepare for the challenges that await you, so you
won't be thrown off track.
Make It Personal
Your
first step on the lifelong path to healthy physical activity is to
identify what works for you. Give some thought to what kind of
activities suit your lifestyle, time constraints, budget, and physical
condition. Don't forget to factor in your likes and dislikes.
Make It Fit
Are time constraints a big problem? Start planning your exercise sessions by making a detailed schedule of your week.
Look
for ways you can work in blocks of exercise. Can you get up half an
hour earlier every morning for a walk? Would this mean going to bed
earlier?
Be realistic. Don't schedule exercise after dinner if
you know that's when you always have to help the kids with their
homework unless you think the entire family might benefit from a break
and a brisk walk.
Look for ways to add bits of activity and
recreational exercise to scheduled activity time — an extra lap around
the mall when you're shopping, some stair climbing, or a Saturday
morning bike ride.
After the first week, adjust the weak points
of your schedule. The good news? As you become more conditioned, you'll
be able to boost the intensity of your exercise without further
exerting yourself.
This means that you'll be able to fit more
into your allotted time; for example, walking 4 miles in the time it
used to take you to do 3.
Set Some Goals
Shifting
overnight from being sedentary to becoming an exercise buff isn't in
the cards for most people. What's more, unrealistic expectations will
set you up for frustration and failure.
A better approach is to
set a long-term goal, such as walking for 30 minutes five days a week,
and break it into monthly targets.
During the first month, focus
on walking three days a week for at least 10 minutes or longer each
time. During the second month, walk an additional day per week (so
you're up to walking four days a week). Add another day in the third
month. Then, every two weeks, extend each walking session by five
minutes until you reach your goal.
Chart Your Progress
Once
you've set your goal, start measuring your performance. Record your
minutes walked each day in a daily planner, or make a simple chart that
you can post on the refrigerator. Either way, keep a written record of
what you have accomplished. You can create similar charts for your
strength training, stretching, and balance programs.
Reward Your Efforts
Meeting
your exercise goals, even short-term ones, is cause for celebration. It
reflects your commitment to improving your health. Find ways to pat
yourself on the back. Whether your reward is small or large, make sure
it's something meaningful and enjoyable.
Avoid rewards you may
regret soon after, such as eating an ice cream cone if your ultimate
goal is losing weight. A better choice might be a new CD to listen to
while you walk.
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