Getting Fit─for Life

What if you learned that you never had to diet again? That all you had to do was keep high-fat/junk foods and sweets within moderate bounds, and you would find yourself becoming more fit, energetic, happy and healthy every day by only doing one other thing? Well, you can. And that one little thing is exercise.

Experts say lack of physical activity contributes to some 300,000 deaths each year in the United States caused by heart disease, stroke, diabetes and other conditions. According to the National Center for Health Statistics, while 62% of Americans have some physical activity in their leisure time, only 3 in 10 exercise regularly, despite the proven health benefits. Paired with even a moderately healthy diet, consistent exercise is a proven key to wellness, vibrant energy, a positive outlook, healthy longevity, and disease prevention across the board.

What if you don't feel like moving? Granted, it takes some effort, but once you get a little momentum, you really will feel better. You are well worth the energy for something that over time will benefit you physically, spiritually, mentally and emotionally. And it really is easy to fit it in, once you decide you want to. Let yourself be inspired by some great tips from the American Heart Association. You can put these simple ideas into motion whether you're at home, at work or at play:

What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, setting a good example for them. You can combine exercise with other activities, even watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. And it's easy to grab short bouts of activity several times a day. For example:

At Home:

• Do housework yourself instead of hiring someone else to do it.
  Work in the garden or mow the grass. Rake leaves, prune, dig and pick up trash.


• Go out for a short walk before breakfast, after dinner or both. Start with 5-10 minutes and work up to 30 minutes.


• Walk or bike to the corner store instead of driving.


• When walking, pick a brisk pace. Choose a hilly route.


• Spend a few minutes pedaling on your stationary bicycle while watching TV. Box up your video remote control.


• Instead of asking someone to bring you a drink, get up off the couch and get it yourself.


• Stroll while talking on the telephone.


• Walk the dog.


• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.


• Stretch to reach items in high places; squat or bend to pick things up.


• Keep exercise equipment repaired and use it.

Many people have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the workday?

• Brainstorm project ideas with a co-worker while taking a walk.
  Stand or stroll while talking on the telephone.


• Walk down the hall to speak with someone rather than calling.


• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.


• Walk around while waiting for the plane at the airport.


• Stay at hotels with fitness centers or swimming pools on business trips.


• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.


• Participate in or start a recreation league at your company.


• Form a sports team to raise money for charity events.


• Join a fitness center or Y near your work. Work out before or after office hours to avoid rush-hour traffic, or drop by for a noon workout.


• Schedule exercise time on your business calendar and treat it as any other important appointment.


• Get off the bus early and walk the rest of the way to work or home.


• Walk around your building for a break during the workday or during lunch.

What about play time? If you're open, you can find many opportunities to be active and have fun at the same time:

• Plan family outings and vacations that include activities like hiking, backpacking, swimming, etc.


• See the sights in new cities by walking, jogging or bicycling.
  Make a regular date with a friend to enjoy your favorite physical activities.


• Play your favorite music while exercising and get motivated.


• Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.


• Join a recreational or hiking club.


• At the beach, get up and walk, run, splash, or fly a kite.


• When golfing, walk instead of using a cart.


• Play singles tennis or racquetball instead of doubles.


• At a picnic, join in on badminton or volleyball.

You may not think such small things will make a difference, but they really add up for measurable results, especially when you keep increasing small efforts over time. Let this be the month you take action and get moving. Your health depends on it.