Excuses for not being active, Some forms of exercise

In Dr. Weil's book on Healthy Aging(I recommend this book to be on every one's shelf or by your bed side), he makes some points about the excuses he hears from sedentary folks when he asks them why they are not active. Here are some of them and his reply: 1. I don't have time for it. His reply-Physical activity is one of the most important investments you can make in a long-term health and healthy aging. It has to be a priority. The actual time you need to spend is not that great. Thirty to forty five minutes a day or 3-4 times per week is sufficient. 2. I am too old to start. His reply-At whatever age you commit to regular physical activity, the benefits will accrue. It is never too late to start. Just start sensibly. 3. I don't know how. His reply-Read books, watch videos, work with trainers, take classes. You already know how to walk and stretch. All of the forms of activity described above are easy to learn. 4. I just don't like it. His reply-Most people who are not in the habit of exercising have to fight initial inertia. The inactive body can be lax and sluggish. Most people who stick with routines of physical activity soon find them rewarding. They make you feel better physically and emotionally, in part perhaps, because of endorphin release and changes in metabolism. You really do not have to like it, just remember at all times that you will benefit from it and possibly even learn to like it.

While I have talked about the same formula as mentioned above, I would also like to add the following forms of exercise that will make it easy to reach the aerobic capacity we mentioned:
1. Walking/jog/run-while I feel walking is one of the best means of getting the heart rate up there it is just not practical for some. If it is please walk at a brisk pace, and be sure to get some good shoes before going out. If you progress to a jog or run then take particular care not to increase any of your activity beyond a 10% increase, i.e. you are doing 20 minutes but want to increase, don't increase over 10%. 2. Swimming-great impact resistant exercise, but sometimes hard to find facilities to swim in. If you don't have your own pool you can join fitness clubs, the local Y, or swim in the ocean or lake. Swimming is good for the joints and gives you a good aerobic work out. As you age you will find that swimming is very easy on the joints. So, try it you may really like it. 3. Cycling-this could be done on indoor trainers, outdoor mountain or road bikes, and offer a great aerobic workout. The comfort on the bike is the most urgent concern, especially in the seat area as to cushion and height setting. Too little or too much of either can cause a problem. But, you did get a great work out with out impacting the joints. 4. Exercise machines-again any form of aerobic activity that gets the heart rate up there is good. It may be the treadmill, rowing machine, or eliptical trainer. Regardless of which machine you chose they are all good forms of aerobic exercise. 5. Strength training-to compliment this aerobic activity you should do some form of strength training with very light weights, no more than 5 lbs to start with, then maybe increase to 10 lbs when you feel like it.

In conclusion for today I would like to encourage everyone to accept the challenge of making your life healthier and more enjoyable by making exercise part of your life style.

For today,

Mike Greer