Exercise: Staying With the Program is the Challenge

You've heard it a thousand times: "exercise to lose weight, live longer and feel your best." But how do you find a program you can stick with? The good news is that just 15 to 30 minutes of moderate to brisk exercise even walking at least three times a week can make a difference in your life.

Many medical studies show that exercise lowers your risk of heart disease, high blood pressure, obesity, diabetes and osteoporosis a bone-thinning disease. Regular exercise also may lower your risk of colon cancer and reduce some of the effects of aging.

With all of these benefits, why isn't everybody exercising? Because, itâs hard to start a new habit that doesn't provide a quick fix. These tips can help you get started on a regular program of exercise, and stick with it:

• Set simple goals. Aim to lose a few pounds, build stamina, or look better in a swimsuit.
• Start slow. Do 10 minutes of light exercise or walk every day. Gradually increase exercise time over a few weeks.
• Keep things simple. Walk or run in your neighborhood, use a gym close to home, or set up home exercise equipment in front of your TV set.
• Pick the right activity. If pumping iron and heart-pounding aerobic workouts aren't for you, try walking, bicycling or swimming.
• Don't let bad weather stop you. Walk in a mall, join a health club or use home exercise equipment when itâs too hot or too cold to safely exercise outdoors.
• Don't get discouraged. It may take many weeks to notice the beneficial changes to your body.
• Listen to your body. A little soreness is okay after you exercise, but pain that lasts may be a sign of injury or too much exercise.

The preceding article was provided as a public service in support of Family Health Month by The American Academy of Family Physicians, 8880 Ward Parkway, Kansas City, Missouri 64114-2797 USA, (800) 274-2237, ext. 4218, or (816) 333-9700; FAX: (816) 333-3344; e-mail: 74144.1573@compuserve.com