Why Exercise

While a balanced diet and lifestyle are essential to our wellness, exercise and physical fitness play a key role. In 1996, the U.S. Surgeon General's office released its first-ever Surgeon General's Report on Physical Activity and Health. According to the report, numerous studies have shown that exercise is one of the most powerful things you can do to improve your health and wellness.

Discover the benefits of exercise for yourself. You'll feel more relaxed and happier right away - even after your first workout. Within weeks, you'll notice that you are less tired, feel stronger, have more endurance and can accomplish more each day.

Ten Tips for Staying with Your Exercise Program

Starting an exercise program won't make your life better: Staying with an exercise program will. If you've gotten this far, you're obviously committed to making changes to improve your life.

Maintaining consistent exercise habits is a big challenge. But sticking to a training program gives you tremendous rewards. Once you begin to notice how much better you feel and look, you will wonder how you ever got along without regular exercise. If the physiological benefits are not immediately apparent, sometimes it is hard to stay motivated.

The following tips are a few of the more popular and effective strategies used by successful athletes, coaches and sports psychologists to maintain motivation.

• Don't Overdo It: Injury is the #1 reason for quitting exercise, and perhaps the most common cause of injuries is exercising too aggressively, or trying to do too much too soon. Whatever activity you choose, proceed at your own pace. When beginning a new program, always begin at a very moderate intensity and adjust it as your fitness and comfort level allow. Periodically re-evaluate your intensity and duration to make sure that you are not over-or under-training.
• Never compare yourself to others or feel that you have to keep up with them Remember that you are doing this for you.
  
• Set Attainable Goals: Even if you have a big goal of losing weight or running in a 10 k race, set smaller goals for yourself that can be achieved in six- to eight-week increments. This way, you can enjoy the sense of pride and accomplishment more frequently while on your way to achieving your ultimate goal. Write your goals down and monitor your success. Adjust your goals if you set them too high at the beginning.
  
• Keep a Progress Chart: Keep an exercise log that includes your written goals, as well as a log of your workouts. Include subjective comments about how you feel during and after exercise so you'll be aware of subtle changes when you improve. It will be written proof of your success.
  
• Variety is the Spice of Life: Put variety into your exercise program by alternating the types of activities in your workouts.
  • For example, one workout may include cycling, the next one walking and the next one rowing.
  • This type of training - called cross-training- helps you to avoid boredom, reduces the risk of injury due to overuse of a single muscle group and provides better overall body conditioning.
    
• Keep It Convenient: Choose an exercise that doesn't require a lot of skill, something that you can do almost anytime or anywhere, even if you're alone.
  
• Time of Day: There is no time of day that is better than any other time. However, some people prefer one time over another.
  
• Keep it convenient. Plan Ahead: Integrate fixed workout times into your schedule just as you would schedule a business meeting or a doctor's appointment- and keep the date! By having a plan, you're showing commitment and are more likely to exercise on a regular basis.
  
• Gain Fitness Knowledge: Become a student of fitness and discover what will work best for you. The more you learn about the benefits of exercise, the more motivated you will be.
  
• Enlist a Friend: Work out with a friend. There will always be days when you just won't feel like working out. Having a buddy along to help motivate you is a great way to keep you going and double the fun of exercising! It is best to workout with a friend who has the same interests and a similar level of fitness.
  
• Dress for Success: Equip yourself with proper workout attire. Wear comfortable athletic shoes with good support and non-restricting, breathable clothing.
  
• Reward Yourself: Hard work and success deserve reward. When you have reached a goal reward yourself with a special treat such as a new CD or an evening out with your friends. You've earned it!
  

(This Smart Exercise Guide was developed in cooperation with the Life
Fitness Academy.)