Time to Exercise

Daily we hear statements like, "Every 33 seconds an American dies of cardiovascular disease" or "more than 62% of Americans are considered obese." These statements may stir up urgency in many people, as they should, to try to avoid the pain, suffering and disease caused by obesity. Losing weight and getting fit can be the struggle of your lifetime. The need to change your lifestyle by eating healthier and exercising more can be difficult, but not impossible. Undeniably, it is true; the "Time to Exercise" is now.

This article covers 3 main points:

• What TIME is the best TIME to exercise?


• How much TIME should I exercise for?


• I just don't have any TIME to exercise!

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The Easiest Exercise

Walking has been indicated as one of the most effective methods of improving fitness and aiding weight loss because:

• It's so easy to do
• Not alot of equipment needed
• You've mastered it since you were a toddler
• Low impact (won't hurt your joints)
• Low cost (no gym membership required)

The National Weight Control Registry, a group of more than 5,000 individuals who have lost at least 30 pounds and kept the weight off for at least 1 year, reported almost 95% of the participants stated that: In addition to nutritional changes, they lost the weight and kept it off by increasing their physical activity, most frequently by walking.

• Walking is the most popular activity in U.S. with 89.8 million participants.
• "The Diabetes Prevention Program" found walking 150 minutes per week and losing 7 percent of your body weight (12 to 15 pounds) may reduce your risk of type 2 diabetes by 58%.
• Walking reduces your risk for depression 20% by walking just 20 minutes per week, according to a British study of more than 19,000 adults.
• Walking reduces breast cancer risk by 18% when women walked briskly for 1 3/4 hours to 2 1/2 hours per week, compared to inactive women.
• A landmark study of more than 70,000 nurses ages 40-65 found the more a woman walked, the lower her chances of having a coronary event. Those who walked 3 or more hours a week had a 35% less risk compared to those who walked infrequently. Plus, it's never too late to start: Sedentary women who became active when they reached middle age or later had a lower risk of coronary events than their couch-potato counterparts.

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Focus on Fit

A little exercise can go a long way, even if you struggle with your weight.  A recent study in the Journal of the American Medical Association found that people who are obese but fit, actually have an overall lower risk for death than people who are thin but not fit.  Exercising for 30 minutes a day on most days of the week is a good start.  So don't let that extra weight hold you back - exercise for a longer life.

Find Time to Exercise!

When exercise is really important to you, you can work a half hour of exercise into your schedule.  You've done harder things before.  You've had children, been married, worked for a living, right?  If you make the commitment to long-term weight control now, the necessity for exercise comes with it.  If you keep denying this fact, you will continue to fail at weight control.

If your schedule really is so busy that you cannot work in an hour and a half of exercise each week, then I suggest that you take a long hard look at your priorities and try to reorder them to incorporate routine exercise into your schedule. Walk, ride bike and lift!  What will you do today and on a regular basis?

Age Successfully with Exercise

According to a study published in the Archives, Dr. Qi Sun, a researcher at Harvard School of Public Health, analyzed 13,000 women participating in the Nurses' Health Study and found that when it came to exercise, more was better.  Compared with women who jogged for 20 minutes a week, those who jogged three hours a week or walked briskly for 5 hours a week were 76% more likely to age successfully, free of chronic illnesses such as cancer and heart disease, as well as mental and physical impairment.

What exercise activity will you do on a regular basis that will put you in the 76% bracket?

Rewards 'During" Exercise

Reward yourself 'During' your exercise routine.

Exercise your way through those books on CD you've been wanting to read, or music CDs. Or, if you have an indoor treadmill or other type of exercise equipment, work out while watching your favorite television show(s), recorded if necessary or movie rentals. This makes your exercise time much more pleasurable and passes the time very quickly!