It would be hard, these days, not to have heard that regular exercise
can provide innumerable health benefits and help people enjoylonger, happier and more active lives. What is more, fitness experts
have determined that people do not have to work themselves to
exhaustion or set aside large chunks of time to reap the benefits.
Nonetheless, large numbers of people are either getting no exercise
at all or are getting too little to do themselves any good, health experts
say.
at all or are getting too little to do themselves any good, health experts
say.
So why are not more people getting off the couch and moving? A lot
of it has to do with time, said Michael R. Bracko, a sports physiologist
and director of the Institute for Hockey Research in Calgary, Canada.
Not just the amount of time people have, but also the amount of time
they think they have.
of it has to do with time, said Michael R. Bracko, a sports physiologist
and director of the Institute for Hockey Research in Calgary, Canada.
Not just the amount of time people have, but also the amount of time
they think they have.
“In this day and age, with all the stuff we have going on, probably the
number one reason is perceived lack of time,” Bracko said.
However, health experts stress that participation in regular physical
activity can reap a ream of health benefits.
Physical activity helps the body regulate blood sugar levels and lower
blood pressure, reducing the chances of developing diabetes or heart
disease, according to the US Centers for Disease Control and
Prevention. Studies have shown that physical activity also maintains
healthy muscles, bones and joints, and can slow the deteriorating
effects of aging.
Finding the willpower to set aside this time can be very personal, and
people may need to do a little soul-searching to figure out what
matters most to them, said Barbara Ainsworth, a professor of exercise
and wellness at Arizona State University.
“Everybody has different points that get them to be motivated,”
Ainsworth said. “It’s important to find the triggers that resonate for
you.”
For some people, it is a doctor’s report saying that they are headed for
chronic disease if they do not shape up, she said. Others want to look
better or improve their athletic ability. Some work out for stress relief
or enjoy the social setting that group exercise provides.
number one reason is perceived lack of time,” Bracko said.
“People don’t view exercise or physical activity as important enough to schedule it within their day. They can’t find the time to work out. They’ve got
kids, they’re driving around, they’re working, they’re commuting.”
kids, they’re driving around, they’re working, they’re commuting.”
However, health experts stress that participation in regular physical
activity can reap a ream of health benefits.
Physical activity helps the body regulate blood sugar levels and lower
blood pressure, reducing the chances of developing diabetes or heart
disease, according to the US Centers for Disease Control and
Prevention. Studies have shown that physical activity also maintains
healthy muscles, bones and joints, and can slow the deteriorating
effects of aging.
Furthermore, exercise improves a person’s overall mood by prompting the
release of hormones that reduce feelings of anxiety and depression,
the CDC says. Some research has even found that exercise helps
keep the mind sharp, improving memory and potentially helping to
ward off dementia in old age.
release of hormones that reduce feelings of anxiety and depression,
the CDC says. Some research has even found that exercise helps
keep the mind sharp, improving memory and potentially helping to
ward off dementia in old age.
Despite all this good news about exercise, a 2008 CDC survey
revealed that more than a quarter of American adults did not spend
any free time doing physical activities such as running, gardening,
golfing or walking.
Bracko said he believes that not only do many people have busy
schedules but that they still “don’t understand or appreciate how
much physical activity can have a positive impact on their life”.
revealed that more than a quarter of American adults did not spend
any free time doing physical activities such as running, gardening,
golfing or walking.
Bracko said he believes that not only do many people have busy
schedules but that they still “don’t understand or appreciate how
much physical activity can have a positive impact on their life”.
The CDC has set guidelines for the amount of exercise that people at
various stages of their lives need to remain healthy:
- Kids 6 to 17 years old : about an hour of physical activity every day
- Adults 18 & above : at least 150 minutes of moderateintensity aerobic activity, such as brisk walking, or 75 minutes of vigorous-intensity aerobic activity, weekly .
various stages of their lives need to remain healthy:
- Kids 6 to 17 years old : about an hour of physical activity every day
- Adults 18 & above : at least 150 minutes of moderateintensity aerobic activity, such as brisk walking, or 75 minutes of vigorous-intensity aerobic activity, weekly .
In addition, at least two days a week they should do muscle-strengthening activities that
work all the major muscle groups.
work all the major muscle groups.
Finding the willpower to set aside this time can be very personal, and
people may need to do a little soul-searching to figure out what
matters most to them, said Barbara Ainsworth, a professor of exercise
and wellness at Arizona State University.
“Everybody has different points that get them to be motivated,”
Ainsworth said. “It’s important to find the triggers that resonate for
you.”
For some people, it is a doctor’s report saying that they are headed for
chronic disease if they do not shape up, she said. Others want to look
better or improve their athletic ability. Some work out for stress relief
or enjoy the social setting that group exercise provides.
To fit exercise into daily life, Bracko and Ainsworth suggested:
- Taking a step back and understanding that fitness is as important a
priority as other leisure activities, such as television or reading. “We’re
busy because we choose to do certain things,” Ainsworth said. “It’s
about making different choices.”
- Realising that exercise can be broken into blocks of 10 to 15 minutes
that can be fit in throughout the day. Bracko gives the example of
soccer moms who take their kid to games. “They don’t realise that’s a
great time to exercise,” he said. But for those who do, “instead of
standing on the sidelines, they’re walking around the field or running
intervals or something,” he said.
- Recruiting an exercise buddy who will help maintain motivation. “If
you make a date with someone to go on a walk, you don’t want to
disappoint that person,” Ainsworth said.
Adapted from "Biz Daily 14/9/2011"
- Taking a step back and understanding that fitness is as important a
priority as other leisure activities, such as television or reading. “We’re
busy because we choose to do certain things,” Ainsworth said. “It’s
about making different choices.”
- Realising that exercise can be broken into blocks of 10 to 15 minutes
that can be fit in throughout the day. Bracko gives the example of
soccer moms who take their kid to games. “They don’t realise that’s a
great time to exercise,” he said. But for those who do, “instead of
standing on the sidelines, they’re walking around the field or running
intervals or something,” he said.
- Recruiting an exercise buddy who will help maintain motivation. “If
you make a date with someone to go on a walk, you don’t want to
disappoint that person,” Ainsworth said.
Adapted from "Biz Daily 14/9/2011"
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