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You can do it - Getting started
is easier than you think
Physical activity doesn't have to be very hard. Build physical activity into your daily routine.
• Walk whenever you can - get off the bus early or use the stairs instead of the elevator.
• Reduce inactivity for long periods, like watching TV.
• Get up from the couch and stretch and bend for a few minutes every hour.
• Play actively with your kids.
• Choose to walk, wheel or cycle for short trips.
• Start with a 10-minute walk and
gradually increase the time.
• Find out about nearby walking and
cycling paths and use them.
• Observe a physical activity class to see
if you want to try it.
• Try one class to start. You don't have
to make a long-term commitment.
• Do the activities you are doing
now more often.
Benefits of regular activity
• better health • improved fitness
• better posture and balance
• better self-esteem • weight control
• stronger muscles and bones
• feeling more energetic
• relaxation and reduced stress
• continued independent living in later life
Health risks of inactivity
• premature death • heart disease
• obesity • high blood pressure
• adult-onset diabetes • osteoporosis
• stroke • depression • colon cancer
These include having more energy, getting more fun out of life, coping better with daily stress and sleeping better. Overall these benefits help to improve quality of life and our ability to perform day-to-day task. Despite these benefits, many Canadians find it difficult to fit regular exercise into busy and stressful lifestyles. Why is it so difficult to start exercising and maintain an active lifestyle? Here are some practical tips on how to overcome your barriers to exercise.
Not Enough Time
The solution to not having enough time for exercise is simple - make exercise a priority. Think of exercise time as a scheduled appointment that you cannot miss. Write it down just as you would a doctor or dentist appointment, and make it a routine part of your week.
To accomplish more in the time you have, include exercise by making simple changes in your routine. For instance, walk, in-line skate or bike instead of driving (including during your daily commute). If you must drive, consider driving only part of the way. Take the stairs instead of the elevator. Go for a walk or do a few light stretches on your lunch or coffee break at work. If you take the bus, get off at an earlier stop and walk. Remember that household chores like mowing the lawn, gardening, washing the car and vacuuming increase your level of physical activity. You can choose to add exercise to the schedule you have now.
Not Enough Energy
You may be very busy and as a result may feel quite tired. However, exercise actually improves your energy level. The point of the day when you feel the most tired may be the best time to get up and do something physical. Exercise that requires only a little effort will often leave you feeling energized and refreshed. It is also often a good break for the mind and a way to reduce stress.
Lack of Motivation
One of the best ways to boost physical activity is to exercise with someone else. Find a buddy to exercise with and keep each other motivated. Sign up for exercise classes at your local recreation centre or join a local health club. You’ll meet new people, get active, learn new skills or refine old ones. Another way to stay motivated is to try a variety of activities. These can keep you interested and may help prevent injury.
Keeping a record of your exercise will encourage you and let you know how much you have improved. Setting goals is a great way to keep motivated once you’ve started exercising. Goals for an exercise program often include increasing speed, endurance and strength. Your goals should be SMART – Specific, Measurable, Attainable, Realistic and have a Time frame for completion. Start slowly and progress gradually – for example, depending on your current fitness level, you could plan to walk two kilometres before running that distance or aim to complete five kilometre fun runs before you take on a marthaton.
Fear and Inexperience
You may not feel comfortable starting up exercising or beginning a new activity. Joining a gym or exercise classes may be frightening. Remember that it’s never too late to take the first step and learn a new skill. Good advice about starting an exercise program is usually available at your local recreation centre, club or through a personal trainer.
Guidelines for Exercise
Health Canada and the Canadian Society for Exercise Physiology have developed Canada’s Physical Activity Guide to Healthy Active Living. This guide helps to explain the best amount, intensity and types of exercise in order to achieve health benefits.
Endurance activities keep your heart and lungs in good health and improve circulation. The Guide recommends doing aerobic activities at least four to seven days a week. Each session should be 20 to 60 minutes long at mild to moderate intensity.
Strength development is also suggested. Exercise against resistance to develop muscular strength and endurance, and benefit bone health. Activities like heavy yard work and shovelling snow help to improve this area of fitness. However, if you suffer from heart disease, get an OK from your family doctor before engaging in these activities. Strength-related activities should be done two to four days a week. A proper warm-up and good technique are important when working on your strength, especially when lifting weights.
Regular stretching and flexibility training keep muscles and joints moving through their full range. Bending and stretching movements should be slow and smooth and provide a stretched and relaxed feeling. Cut back if you feel pain, and avoid bouncing and jerking. Stretch major muscle groups four to seven days a week to keep muscles and joints mobile.
It is not difficult to include regular physical activity in your lifestyle. Instead of finding reasons to put off exercising, find ways to consciously include exercise. Make changes that are small, gradual and varied. Build up to the recommended levels of activity. Above all, enjoy yourself and have fun!
FAMILY HEALTH is written with the assistance of |
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