42
The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in
exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout
rate is about 50 percent.
So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise
program as well as how you create a habit of exercise.
Why are you starting an exercise program? For most individuals, it is to lose weight and look better,
which are great reasons. However, since changes in your body shape and size can be gradual, and won’t
happen overnight, it is important to focus on other benefits so that you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to
how much easier everyday activity is. Notice how much better you are sleeping. These kinds of additional
benefits will continue to keep you motivated if you make them just as important to you as weight loss.
Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t
feel motivated to workout one day, think of something that is appealing to you that is active, and change
your workout. Try not to let your workout become routine or mundane, and always remember that some
exercise is better than none at all. So, if you feel you are not motivated to continue, stop your workout
early, or skip a day. It just might be the thing you need to get you excited about your next workout.
Possibly the most important thing is to keep progressing your exercise program slowly. Big increases
in time or intensity can set you up for injury, and cause you to drop out. Unless you are a world-class
athlete, there is no reason to workout at world-class levels. Remember to give yourself some days off and
get proper rest.
Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are
fearful you may get off track, try planning ahead. For example, book a hotel that has a workout facility or
change up your workout so that you keep your interest high and your boredom low. The bottom line is you
must be creative and innovative to keep up your fitness program. With some imagination and planning, it
is easy to do.
Suggested Reading:
The Complete Home Fitness Handbook by Edmund Burke, Human Kinetics Publisher.
Full Body Flexibility by Jay Blahnik, Human Kinetics Publisher.
Building Strength and Stamina by Wayne Wescott, PhD, Human Kinetics Publisher.
Cross-Training for Dummies by Tony Ryan and Martica Heaner, For Dummies Publisher.
EXERCISE & FITNESS GUIDELINES
