Create an Exercise Routines

Many people have good intentions about physical activity, but don’t follow through. That’s why it helps to examine barriers. Common reasons for not exercising are fear of looking flabby in workout clothes, fatigue, lack of time, and concerns of physical discomfort. To all of that we say, “Nonsense.” Other people are too self-absorbed to notice. You’ll feel more energetic and sleep better afterward. Really? You don’t have even 10 minutes? You’re busier than the president? Start slow and build up. If it hurts, dial back. If it still hurts, talk to your doctor and consider working with a professional trainer.

We’d also like to dispel some basic myths:

1. If you can’t exercise for the recommended minimum of 30 minutes a day, you shouldn’t bother. No way. Get off the couch. You don’t have to get the 30 minutes in one fell swoop. Ten-minute chunks will do. Some activity is better than none.

2. Exercise must be intense for it to count. Wrong. A brisk walk can be just as beneficial. In fact, running a marathon counts as a physical stressor.

3. Exercise has to happen at a gym or on a court. Nope. Raking leaves, pruning bushes, dusting, vacuuming, strolling, dancing, or skipping— any physical activity counts.

4. Exercise will accelerate joint degeneration. Au contraire. A recent study found that arthritis was more likely among sedentary folk and those who engaged in intense, prolonged workouts. Moderate exercisers protect their joints.

5. If you already have arthritis, you should not exercise. Actually, exercise helps maintain muscles that support joints and flexibility. People with severe arthritis should discuss exercise with their doctor. Physicians often recommend physical therapy.

6. If you have heart disease, diabetes, asthma, etc., you should not exercise. Wrong again. Physical activity improves most chronic conditions and overall quality of life. That said, medical clearance is recommended.

7. If you want a flat stomach, you should do lots of crunches. That statement is wrong for three reasons. For one, you need to become more physically active and modify your diet if you want to lose abdominal fat. Two, it’s more important to tone your entire core (muscles in the trunk). (Simply holding a plank position— the top of a pushup—will strengthen the entire core.) Three, people with osteoporosis in their vertebrae or disk injuries shouldn’t do crunches or sit-ups.

You have many options for incorporating activity into your daily routine. When you travel, park farther from your destination; commute on a bike; take the bus and walk to your destination. At the airport, sidestep the people-moving conveyor belt and stroll. Whenever possible, take the stairs rather than the elevator. If you work at a desk, stop every 40 minutes to stretch, turn on some tunes and dance, or do a couple of pushups. Find an exercise buddy. Make social gatherings active: walk together, toss a ball or Frisbee, play Ping- Pong, or bowl.

The most important thing of all is to find activities you enjoy and look forward to doing. If you do, you’ll soon find that you plan your day to include them and feel less vibrant when you can’t.

You can find valuable resources on the Internet. For instance, the American College of Sports Medicine and the American Medical Association joined forces to create Exercise Is Medicine. Basically, the idea is that doctors should be prescribing exercise to their patients. The website, http://exerciseismedicine.org/public. htm, helps you to create an exercise routine and provides training videos. You can also find helpful information, including videos, on the Centers for Disease Control and Prevention website at www. cdc.gov/physicalactivity/everyone/guidelines/ adults.html.