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Wednesday, May 9, 2012 Chronicle-Express.com The Chronicle-Express

YOUR GOOD HEALTH

Keep pace with your exercise regimen
By the faculty of Harvard Medical School

Question: I've been trying to exercise regularly to lose a few pounds. After three or four workouts, I'll take a night off to run errands or see a movie. But one night off turns into weeks off. Any suggestions to help me stick with an exercise plan? Answer: Exercise shouldn't be something you do only when you want to drop a dress size or prepare for the charity 10-kilometer run. To be successful, it should be something you do as routinely as eating, sleeping and taking your morning shower. That, as you already know, can be difcult. The following health facts and exercise strategies may help you stay on course when your motivation starts to

wane. The value of maintaining an exercise program became evident in 1978 when the results of the Harvard Alumni Study were published. Men who exercised enough to burn at least 2,000 calories a week were 39 percent less likely to suffer heart attacks than their sedentary counterparts. A follow-up study conducted 15 years later proved that men could reap the benets of exercise even if they weren't active in their younger years. Previously sedentary men who didn't exercise until after age 45 enjoyed a 23 percent lower rate of death than classExercise has also blood pressure, mates who remained been shown to re- stroke, diabetes, obeinactive. duce the risk of high sity, depression, osteoporosis and colon Seneca Lake Terrace cancer in both men 3670 PreEmption Rd., Geneva 315-789-4162 and women. With Visit us on the Internet at www.senecalaketerrace.com regular exercise, 24 hour security Deliciously prepared restaurant style Serving All Ages of Individuals & Families Since 1987 women gain extra meals served Specializing In Healing Work For: All housekeeping, laundry and linen protection against provided Abuse & Trauma Life Transitions Grief & Loss breast cancer, while Dynamic activities program Unique Sand Tray Therapy Experience Available Beauty Salon, Ice Cream Parlor, Chapel men lower their Outdoor Gardens and enclosed patios to All Clients chance of develop Caregivers available By Appointment Only Come see why so many have chosen ing erectile dysfunc215 Main St., Suites 3 & 5 Edith Kerby Mann, L.C.S.W. tion. Best of all, you Seneca Lake Terrace Penn Yan Counselor don't have to hit the We offer beautifully designed private (315) 536-7329 Sand Tray Therapist apartments in a neighborhood setting. gym or run for miles to get these benets. Just 30 minutes of brisk walking a day will get you there, even if you break it into 10-minute chunks. Knowing the benets of lifelong exercise and creating a personal exercise plan will be of little use if you don't stick to it. So choose activities you enjoy that suit your lifestyle, time constraints, budget and physical condition. Next, prepare yourself for the challenges that await you so you won't be thrown off track. Are time constraints a

big problem? Make a detailed schedule of your week and work in blocks of exercise. Can you get up half an hour earlier for morning walks? Would this mean going to bed earlier? Be realistic. Don't schedule exercise after dinner if that's when you have to help your children with their homework. Try to add bits of activity and recreational exercise to other activities -- an extra lap around the mall when you're shopping, for example. After the rst week, adjust your schedule as needed. Don't expect dramatic changes overnight -- that's a recipe for frustration and failure. Instead, set a long-term goal, such as walking for 30 minutes at least ve days a week, and break it into monthly targets. During the rst month, focus on walking three days a week for at least 10 minutes or longer each time. During the second month, walk four days a week. Add another day in the third month. Then, every two weeks, extend each walking session by ve minutes until you reach your goal. Once you've set your goal, measure your performance. Record the number of minutes you walk each day in a daily planner, or make a simple chart that you can post on the refrigerator. Either way, keep a written record of what you have accomplished and celebrate when you meet an exercise

goal, even a shortterm one. It reects your commitment to improving your health. Pat yourself on the back in a meaningful way, such as buying a new CD to listen to while you walk. Everyone sometimes goes astray. Almost anything can knock you off track: a cold, a trip or a stretch of bad weather. If you slip out of your routine, start back gradually to give your body time to reach its previous tness level. Getting yourself back in an exercise frame of mind may be a bigger challenge. Instead of feeling guilty and defeated, focus on the benets of exercise. Once you resume your program, you'll be amazed at how quickly it will begin to feel natural. Here are a few tricks you might try to rekindle your motivation: Think about the aspects of exercise you enjoy most. Exercise with a friend. If your exercise routine feels overwhelming, mentally divide it into smaller chunks. Give yourself the option of stopping at the end of each one, but try to encourage yourself to move on to the next one instead of quitting. Rather than focus on why you don't want to exercise, concentrate on how good you will feel when you're nished. Remember, your good health is worth the effort.

Copyright 2008 the President and Fellows of Harvard College. Developed by Harvard Health Publications (www.health.harvard.edu). Distributed by UFS. Submit questions to harvard_adviser@hms. harvard.edu.

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