Don't become an exercise dropout: want to get in better shape, but can't stick with any program? Try this advice

VFW Magazine, June-July, 2002 by Norman Brown

Almost every day new reports are published attesting to the benefits of regular exercise. Physical activity builds strong bones, helps ward off chronic health problems such as arthritis and heart disease, and can even help to vanquish conditions such as depression and anxiety.

The evidence in favor of working out is so compelling, in fact, that health experts say sedentary living can be almost as hazardous to your health as smoking. So why do most of us get little or no physical activity?

One reason is the misperception that you must engage in vigorous, continual exercise to reap health benefits--or get those six-pack abs you see splashed across the covers of fitness magazines.

Actually, the majority of health benefits can be achieved from moderate levels of exertion--equivalent to a brisk walk, bicycling or yard work. For dropouts or those just getting started, the guidelines have changed from doing strenuous exercise three days a week to engaging in some form of activity every day.

PLAN FOR SUCCESS

People who aren't doing any exercise have the most to gain health-wise from getting moving, says Dr. James M. Rippe, cardiologist and author of Fit Over Forty (William Morrow, 2000). "A lot of people think you have to run to get fit," he says, "or that walking is for old fogies."

What you have to do is resolve to exercise smarter. When you want to lose weight, choose activities that don't involve classes: swimming, biking, jogging or canoeing. If abs are your target, work out with weights or rowing machines. These forms have half the dropout rate of more intensive gym workouts or fitness clubs.

"Getting six-pack abs is difficult for most men," says Rippe. It's partly genetics, but there are exercises that you can do to get more defined abdominals. And setting goals can help you get on track, as long as you keep your objectives realistic.

If you try to accomplish too much too soon, you run the risk of hurting yourself or burning out. Make short-term and long-term goals. For instance, your short-term goal may be to jog every day, while a long-term goal might be to run in a 10K race by the end of summer.

Keeping a log of your progress can help motivate you to stay on track. Choose one that you will use--either a simple chart or computer spreadsheet. Whichever you pick, record the days, times and intensity of your workouts. Some other tips to launch you into a healthier lifestyle:

* Choose activities that you enjoy and that suit your lifestyle. Are you intimidated by elaborate exercise machines? Then drive golf balls, play catch or pitch horseshoes. Think jumping rope is for schoolgirls? It can burn more calories than cross-country skiing.

* Recruit a workout buddy. You're more likely to stay committed to your fitness goals with someone there to spur you on. Exercising with a friend makes jogging, biking or swimming more fun. "Look for what you can do today, not what you plan for the weekend," says Rippe.

* Tackle boredom by exercising outside, instead of staring at a wall from a treadmill or stationary bike. Vary activities from day to day, season to season. Go square dancing or take salsa lessons in the fall, plant a garden in the spring, and swim or hike in the summer.

MIX AND MATCH

Although cardiovascular regimens--like walking, and swimming--work the heart and lungs, they may not sufficiently exercise other parts of the body. The simple solution: Mix-and-match exercises that combine endurance, stretching, balance and strength training.

Supplement walking with abdominal crunches and upper body strength training. The crunches will strengthen muscles, and light weights or resistance bands (do pushing and pulling moves) will build your upper body strength.

Swimming is complemented by stationary cycling which builds lower body strength. To improve your stroke, try a bike that allows you to pump the arms. Build up to doing moderate to vigorous workouts (7 to 10 MET, or metabolic equivalents).

If you're a frequent biker, consider jogging, swimming or rowing. Jogging develops the hamstrings, biking works the quadriceps muscles. Consider swimming or canoeing for upper body strength.

And don't overlook golf, tennis or bowling. In one study, men who played golf three times a week surpassed a control group in treadmill endurance, weight loss and cholesterol levels.

According to the American College of Sports Medicine, you can stay healthy by doing just 30 minutes of activity, including washing the car, handball or lawn games, most days of the week.

HOW MUCH EXERCISE?

The answer depends on your exercise goals. Dr. Kenneth Cooper, the leading authority on aerobic exercise, has said that anything more than five times a week for 30 to 60 minutes is unnecessary. And that can be "accumulated activity" such as dog walking, mowing the lawn or raking leaves.

The best time to exercise? If you're an early riser, try to fit in 30 minutes on a ski machine or stair-stepper. Or you might start with a 30 minute walk after lunch. Your body will adapt to exercise no matter what time of day you participate. "The important issue is consistency," Cooper says.