Catch a Wave

Many people say that exercising regularly helps them have more energy, sleep better, and simply, enjoy taking time to do something good for themselves.

The more active you are, the more you benefit. For example, you can further reduce your risk for many chronic diseases, including cardiovascular disease, type 2 diabetes, colon and breast cancers, and osteoporosis, by doing more than the minimum 30 minutes of moderate-intensity physical activity on most days of the week. Incorporating up to 60 minutes of cardio activity may also help you to prevent unhealthy weight gain or to manage your weight, if that is your goal.

Some of us suffer from the yo-yo factor—weight on, weight off, weight on, weight off. Sure, we can lose the weight, but how do we keep it off for good? That may take at least 60 to 90 minutes of daily moderate-intensity physical activity. Sounds like a lot—no kidding! But it’s the truth based on the data of people who have successfully lost weight (at least 30 pounds) and kept it off for at least a year. Keep your perspective and start small—do your physical activity in 10-minute moderately intense increments and build up. Eventually, you will become your own success story.

Different intensities and types of exercise offer different benefits. Cardio or aerobic activities exercise your heart and increase your ability to be physically active for a longer period of time. This type of endurance makes it easier to carry out harder tasks for longer periods of time—whether it’s keeping up with your kids or grandchildren, or playing basketball with your co-workers. Strength training or resistance exercises also contribute to muscular endurance. Strength training is especially beneficial as we get older. As we age, we tend to lose bone and muscle mass, making it difficult to carry out everyday activities: getting in and out of a chair, carrying groceries or laundry, or just walking. Together, cardio and strength training work your whole body. Vigorous physical activity (for example, surfing, jogging or other aerobic exercises) provides greater health benefits for physical fitness than does moderate physical activity and burns more calories per unit of time. Aside from all the health benefits, what a bonus that it also seems to make us feel better about ourselves.

Now to the biggest challenge: How do we fit this into our life? Our busy, already-pressed-for-time, on-a-budget life?

Use the Buddy System: Some days it’s hard to talk yourself into an activity. Working with others who are going through the same thing can be motivating, especially when you promised that you would meet for a walk in the park, or a tennis match, or signed up to take a yoga class together. You don’t want to let your buddy down. In the process, you end up not letting yourself down either. Buddies can be co-workers, spouses, neighbors, or even faraway friends that you stay in touch with via e-mail and provide encouragement. Heck, your walking buddy can even be your pet!

The Great Outdoors: Opportunities for physical activity may be closer than you think. Take advantage of public parks and pools. There are millions of acres to explore—walk, hike, surf, swim, kayak, canoe, and bike. Also consider being a volunteer. Whether it’s leading a hike or cleaning a trail or playground, you are making a difference in your life and others’.

Enjoy What You Do: If yoga in a room full of people isn’t your thing, why do it? There are hundreds of activities to choose from.

Find something you like and chances are you will stick with it. Maybe you were a swimmer when you were younger, but haven’t thought of it since high school. Many local park and recreation facilities, or area schools, have open or lap swims. Some people enjoy walking around a nearby school track, or if you prefer indoors, walk at your local mall. What about hiking at a local, state, or national park; playing in a tennis, soccer, volleyball, or basketball league; or taking a Pilates, or tai-chi class a couple days a week? Don’t limit yourself. Don’t get discouraged. Pick a few activities to try out, rotate them, and slowly you will figure out what works best for you. Trying something new can be fun and give you more confidence to pursue other activities.