A lot of us must be very busy because the Gallup Poll reports that only 45 percent of U.S. adults find the time to exercise 20 minutes a day--that is, exercise vigorously enough to produce an increase in heart or breathing rates. That number is down from the 52 percent who said they exercised a year ago. Net net: More than half of us are sedentary.
Seven Boggs, who is director of training for the Bally Total Fitness health club chain, told The Associated Press that she has heard every excuse in the book--just in case you thought you might have an original one. Her quest is to help people who resolve to exercise in the new year to keep at it and not give up. That's a big job. Bally figures that 100 million Americans resolve every year to get fit and fully 40 million of them pack it in by February.
"The number one excuse I get is time. The person doesn't have the time to work out," Boggs told AP. "The second is a lot of folks don't see the results as quickly as they want. The average person wants quick everything."
But she really believes that lack of time is just an excuse. The way she sees it, the problem is commitment. Once we commit to doing something and decide it's important, we always find the time.
The National Institutes of Health offer these guidelines for sedentary folks who want to get moving--and not hurt themselves when they first jump off the sofa:
Start Very Light
Increase your standing activities and special chores such as room painting, pushing a wheelchair, yard work, ironing, cooking, or playing a musical instrument.
Bump It Up
Once you're comfortable moving your body, start with some slow walking, do some garage work, carpentry, housecleaning, child care, golf, sailing, or recreational table tennis.
Bump It Up Some More
Get into moderate activity such as brisk walking, weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, or dancing.
Keep Moving
Eventually, move into speed-walking or walking with small weights uphill. Participate in sports such as basketball, soccer, flexibility exercises, strength or resistance training, and aerobic conditioning.
Self-Monitor
Observe and record your calorie intake, servings of fruits and vegetables, exercise sessions, and medication usage. Set goals for yourself that are specific, attainable, and forgiving.
Pats On the Back
Administer rewards to yourself for meeting your goals: Treat yourself to a movie, buy a CD, put money away for a more costly item you want, or take an afternoon off from work or give yourself an hour of quiet time away from family.
Remember, you should always consult your physician before beginning any exercise plan.
--Cathryn Conroy
