Create a spark with Exercise.......

Exercise is a universally accepted way of healthy living. It stimulates the mind, increases self-esteem and a sense of achievement which can add a new dimension to your day.

With all the benefits, exercise holds the top position in our list of New Year Resolutions – year after year; undisputedly, until the initial burst of enthusiasm and energy wears off and the fitness plans swift away until January 1.

According to a study in the January 1994 Sports Medicine magazine, about half of all people who start an aerobic exercise program drop out within the first six months.

The key to success, therefore, is to make exercise an integral part of life just like brushing your teeth. Exercising should be performed as a medium to relax and rejuvenate your body and not exhausting yourself.

A study published in the February 1, 1995 edition of the Journal of the American Medical Association, states that even a moderate level of physical activity brings rewards in improved health and a reduction in the risk of health disease and cancer.

Jumping the Hurdles to Fitness

For most people, the biggest obstacle to getting enough exercise is time, says Nancy O'Hare, Sc.D., a clinical exercise physiologist at Beth Israel Hospital in Boston. The demands of work, home, and family often end up taking priority over getting fit. Different strategies could be followed to tackle this problem.

One way is to incorporate your exercise time into the time you spend with your family. This would enable scheduling and more importantly encourage children take up an active lifestyle. "Parents are great role models," says Richard Harker, M.D., a family physician at the West Shore Medical Office, a HealthAmerica affiliate in Camp Hill, PA. "When parents are active, it sends a message that they consider exercise an important priority. And if Mom and Dad are battling high cholesterol or high blood pressure, they set an example that could help children prevent some of these problems later on in their own lives."

Integrating exercise into your life does not necessarily imply joining an expensive health club or buying a lot of special equipment. The objective is to identify the activities that you enjoy doing, so that exercise becomes a lifelong and an active habit.

Here are some activities that you can do in the coming year, either alone or with friends, a partner or your entire family. Please do discuss your exercise activity plan with your physician and ask him or her about any health concerns such as heart disease, back problems, or diabetes, before you begin. Then begin slowly.

Walking

Experts agree that walking is one of the best exercises around. "Walking is great because you can do it at any age," says Martin W. Sklaire, M.D., a pediatrician in Madison, Connecticut, and former chairman of the Section on School Health for the American Academy of Pediatrics. And walking is easy to fit into even the busiest day.

If your office is close to home, for example, you can walk to work instead of driving or taking public transportation. When you drive to the mall, for instance, park at the far end of the parking lot. At the office, use the water cooler or rest room farthest from your desk, or get up and walk to a colleague's office for a discussion instead of using the phone. Taking advantage of such small opportunities increases your overall level of activity without a lot of extra planning.

To make it more interesting, go for nature walks with your family, which allow children to learn along the way or to a spot where you can have a picnic. Parents can get exercise while taking an infant or toddler out in a stroller.

Fitting in Fitness

An important aspect towards making exercise a routine is to understand your body’s natural rhythm. If you're a morning person, try exercising before work. If you're a night owl, you may prefer an evening workout. Incorporate some exercise into your commute. Plan active get-togethers with friends and family. Instead of meeting a friend for coffee, go skating. Give yourself options in case of bad weather or changes in your schedule. If you exercise outdoors, try an indoor track or a mall. Home exercise equipment allows you to substitute another activity for your usual one.

Other Aerobic Activities

Exercising is by default related to aerobic activities – running, hiking, biking, swimming, skiing, dancing, or sports such as touch football, soccer, or tennis. But it also includes fitness classes, such as those offered at most health classes or the local YMCA. Aerobics increase the heart rate and work the large muscle groups such as the back, shoulders and legs.

Aerobics can be done with your friends, your partner or family. However, a portion of health conscious people feel the need to sign up for classes or joining up a club to ensure a consistency in the routine. Before investing money into these memberships or equipment, evaluation must be done on certain parameters as:

a. Will you enjoy the activity you’ve chosen month after month? b. Will it cost money? If so, can you afford it c. If you choose to go to an exercise facility, is it convenient for you to get there? d. Is suitable child care available if you need it? e. Could the climate where you live interfere with your exercise plan?

If you don't think the activities mentioned above give you enough options or if you'd like to try something new, here are some other aerobic ideas: in-line skating, snowshoeing or snowboarding, rowing or kayaking, and playing squash or volleyball.

Games and Other Diversions

Playing games can be a fun way to get moving. Try flying a kite, throwing a Frisbee, or playing catch. Organize a soccer or kickball game with a few friends or a group of children. Go apple or berry picking. Play tag. Climb trees with your children.

Chores

Although taking care of the daily chores may seem a regular, monotonous and an effortless option, some of these activities can provide a good workout. Raking leaves, shoveling snow, gardening, sweeping, or cleaning up your neighborhood all count toward your 30 minutes a day of physical activity. Keep up the good work!

Finally, it should always be kept in the mind that there is no set rulebook towards a fitness regimen. It all originates from you.

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