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EZ-Fit News: I Can't Exercise Because ...By Joanna Ezinga - August 02, 2008
iBerkshires Columnist
 | | Joanna Ezinga |
There are lots of reasons why people find it difficult to exercise. The ones I hear most often are: I don't have enough time, I'm too old, I am in such terrible shape I would be embarrassed to start, I'm too tired. If this sounds familiar, read on.
The good news is that for most people, it is never too late to start exercising — and in many cases, it's good for what ails ya.
I don't have enough time
This is a big one and I struggle with it, too. Some days I simply can't spare the time, even though I know it will pay me back with increased energy and focus throughout the day. If finding time is your major stumbling block, here are some ideas that might help.
Monitor your daily activities for a week and see if you can find some 30-minute blocks for physical activity. Often there are hidden minutes that can be reclaimed with creative thinking and pre-planning.
Schedule exercise time as you would any other important appointment.
Add physical activity to your daily routine. For example, use the stairs, park the car farther away from your destination, take Rover for an extra brisk walk.
Take a fitness break instead of a coffee break. Research shows that as little as 10 minutes of continuous activity at a time can have significant health benefits. So if you can't manage a full hour, break it into 10-minute segments.
I'm too old, it won't make a difference
Despite what you may think, it is never too late to begin an exercise program. In fact, people age 70 and older are among the fastest growing group of new exercisers.
Many studies have demonstrated that exercise programs for elders are highly effective in increasing muscular strength, balance, endurance, flexibility and reducing the liklihood of injuries and falls. The bottom line is that age is not a deterrent to starting an exercise program.
I'm so out of shape I would be embarrassed to go to a gym.
Many people feel this way, but I am always impressed when I see less-fit people working out. It takes a lot of physical and psychological effort to get there. Congratulate yourself for making the effort and, anyway, most people are too busy looking at themselves to look at you.
If you are not ready or able to join a fitness club here are some other ideas. Grab a friend and start walking. You can do it almost anywhere and it's free. Wear a pair of good walking sneakers and start with 30 minutes three times per week. Build up to 45 to 60 minutes most days of the week. Walk briskly, as if you were late to an important appointment. That will get your heart rate where it needs to be.
Work with a trainer. Many trainers go directly to their clients' homes. The convenience and motivation can't be beat, and you don't need an expensive home gym to get started. A physio ball, resistance band, yoga mat, and hand weights are all you need to get started.
I'm too tired
You may be surprised to learn that one of the best remedies for fatigue is activity. It's getting started that's the hard part.
Remember Newton's First Law of Motion: A body at rest tends to stay at rest. Sometimes we are all bodies at rest.
But once you get going, the second part of that law comes into play — a body in motion tends to stay in motion. So let physics work on your behalf and get moving!
Joanna Ezinga is certified by the American Council on Exercise as a personal trainer and as a triathlon coach through USATriathlon. She specializes in fitness for women and is the creator of Give It A Tri Coaching for the Beginner Triathlete, a program that prepares ordinary women to do their first triathlon. She can be reached at joezinga@fairpoint.net. Her column runs once a month. |
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