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Put the Power of Regular Physical Activity to Work for You

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You know exercise is good for you, and that it's in your best interest to make this the year you start and/or maintain regular physical activity. But do you know how good getting 30 minutes of exercise most days of the week really is?

Consider: The most recent Surgeon General's Report on Physical Activity and Health found that regular physical activity:

Reduces the risk of dying from heart disease
Reduces the risk of developing diabetes, high blood pressure and colon cancer
Reduces feelings of depression and anxiety
Helps control weight and maintain healthy bones, muscles and joints
Helps maintain function and preserve independence in older adults

"If U.S. citizens put in 30 minutes of aerobic activity five times a week it would cut the amount of chronic diseases and health costs by almost half. That's how powerful physical fitness is," says Pamela Peeke, M.D., M.P.H., assistant clinical professor of medicine at the University of Maryland School of Medicine and author of the national best-seller Fight Fat After Forty.

So you're interested, but aren't sure how to begin. Peeke says it's best to start out by walking (or doing some other type of aerobic exercise) and then adding strength training later. Good forms of aerobic exercise including walking, biking, swimming and jogging.

In addition to aerobic exercise, it's important to incorporate strength training into your program. Peeke says it's imperative to do both because lifting weights not only builds your muscles but also raises your metabolism, causing you to burn more calories.

"The bottom line is what works is a combination of both," Peeke says. "Whether you're trying to lose weight or exercising for fitness, it's still important for everyone to do some level of weightlifting and aerobic exercise. Ultimately you want strength, flexibility and endurance."

Starting a program in January is one thing; maintaining it is another matter entirely. Peeke offers advice to help you keep moving all year long.

Find the right kind of exercise for you. Choose activities that you enjoy and that fit your personality.
Make the time to exercise. Pick a time of the day when you'll always have time to exercise and stick to it. Don't make excuses not to exercise. Instead, try setting a schedule for the week indicating which days you'll exercise.
Get up and move! Incorporate exercise during the day, even while you're at work. If you sit at a desk most of the day, get out of your chair at least once an hour and walk around. As Peeke advises: "Use the five-minute-per-hour rule. Look for ways to just get up and move." Some suggestions: Take the stairs instead of the elevator, walk down the hall instead of using the phone or e-mail, or take a walk during a morning or afternoon break.
Find an exercise buddy. Get a friend involved and be each other's motivators, or join a group. The advantage to this approach is that you know other people are counting on you and you don't want to let them down.
Check with a doctor before beginning an exercise program. This is especially important as you get older or if you have a history of health problems.
Strength train safely. When beginning a strength-training program, Peeke says it's important to work with an expert (such as a trainer) who is knowledgeable about equipment and proper exercise methods. "You need someone to show you safe techniques for what to do," advises Peeke.
Start slowly. This will help you achieve the most benefits with the least risk, especially if you have not been physically active for some time.
Make exercise fun. If you buy home equipment, put it in front of the television. That way, you won't get bored when you're exercising.
Write down why you want to exercise. Keep this list somewhere very visible to regularly reinforce your motivation.
Set weekly goals with enticing rewards. Establishing attainable short-term goals gives you something to work toward, and a feeling of accomplishment when you reach them. Take time to celebrate your achievement. Avoid food rewards, especially if weight loss is your goal. Instead, reward yourself with a movie, or get a massage.
Keep an exercise log. This is a good way to keep you consistent and review your goals and remember why you're doing it in the first place.
Make stretching a part of your workout routine. Most experts recommend stretching after exercise while the muscles are warm. Stretching is important because it keeps your body in good alignment and prevents injury.

Wear comfortable shoes with good support when exercising. Nothing can derail an exercise program faster than a foot-related injury caused by poor footwear.

Practice the "talk test". Basically, this means that when you are exercising, you should be able to speak about three words at a time. If you cannot get three words out at a time, slow down. If you can carry on a normal conversation, pick up the pace.

This page was last updated on: December 11, 2008.

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