YES YOU CAN!
Top Ten Exercise Excuses Debunked
Despite the many benefits of exercise,
a recent Michigan State study of over 150,000 Americans found
that only
22% exercise at least 30 minutes, five days a week, the minimum amount
recommended by most health professionals.
Why?
As discussed in this issue's Dole Poll,
there are plenty of excuses that keep far too many of us from getting
more active –
too tired, too busy, blah blah blah. Well, we're here to turn whiners
into winners by providing solutions to overcoming obstacles to exercise.
No time? No energy? No problem! Read on and you'll find out ways
to stop saying "no" and start saying "yes" to better fitness.
1. Lack of energy – too tired to exercise
This excuse is really a catch 22: You may feel too fatigued to exercise,
but guess what's the best way to boost your energy? Exercise! Researchers
at California State University, Long Beach, found that just 10 minutes of brisk
walking can increase your energy levels for up to two hours. Another study from
Auckland University found that exercise, and not rest, may be the best
way to alleviate chronic fatigue. Hitting the
weights before hitting the hay may also help you sleep better,
giving you more energy the next day.
2.
Lack of time – can’t fit fitness in
Don’t have an hour to devote to spinning class? Don't worry. Mini-workouts
throughout the day can add up to big health benefits. Southwest Missouri State
University researchers found that subjects who divided their workout into three
10-minute sessions lowered their triglyceride (fats in the bloodstream that can
lead to clogged arteries) levels more than those who exercised for a continuous
30 minutes.
More support for breaking up your workout
over the course of the day came from a British study which found individuals who
regularly engaged in a few minutes of high-intensity exercise (like running) were
62% less likely to die of heart disease compared to people who participated in
longer, less intense workouts such as walking.
3. Low self-confidence – embarrassed at the gym
"Comparing yourself with others is unrealistic and often leads to feelings of
frustration, which can sabotage your workouts," says Richard Van Haveren, PhD., a
sports psychologist at Georgia State University. Instead, focus on your own goals.
One way to do this is to get a trainer. According to Kathleen Martin Ginis, PhD., of McMaster University,
"When a fitness expert conveys goals to an exerciser, his or her vision can
increase self-confidence in beginner exercisers by creating the belief that if
an expert thinks I can do it, then I must be able to do it.” Research shows this
kind of encouragement is effective with veteran exercisers as well.
Another way for women to feel more comfortable working out is to
join a women-only gym, like Curves. The explosive growth of such establishments has
led to this eye-popping statistic: There is now about one Curves franchise for
every three McDonald’s worldwide. In addition to the self-esteem that can
come from new-found strength, research shows that exercise can also
increase your sexual confidence.
4. Lack of money – gym memberships, sports equipment, too expensive
While gym equipment may add variety and strength benefits, there are many exercises that can be done without them. Some great examples include push-ups, lunges, crunches and dips. You could also add a simple bar across a doorway for pull-ups or use heavy cans for bicep curls and other exercises. Don’t forget that your cardio can easily be achieved by going for a brisk walk or running in your neighborhood or at a nearby track.
There are also many inexpensive products and guides to help you workout at home or on the go. For example, Delta Airlines offers an "On the Fly" fitness kit that weighs less than a pound and includes a ball, resistance band and guidebook. You can order the kit for $8.00 at http://www.flysong.com/ and use it at home, work or when traveling.
Simple measures like parking the car further away while doing errands or taking the stairs at work also counts. With a little creativity, it's easy to get a head-to-toe workout for less than an arm and a leg.
Bonus: Exercising may actually help you earn more money by enhancing your career opportunities (makes you a better worker) and helping you lose weight – linked to increased wealth.
5. Working out just not a priority
If exercise is not on your "to do" list, a little awareness may be what's warranted. Did you know that women who fall into the "least fit" category were three times more likely to die than the "most fit" according to one study from the Rush University Medical Center in Chicago? The researchers also found that women whose exercise capacity was less than 85% of their age-specific maximum were twice as likely to die of any cause during the eight year study. This means that the more you are able to exercise (e.g. the farther and faster you can jog), the longer you are likely to live. Fortunately, exercise capacity is something you can improve by managing your weight and exercising.
6. I am already at my ideal weight
Losing weight is not the only reason to exercise. In fact, strength training is essential to preserve bone strength and muscle mass, regulate blood pressure, protect your heart, reduce arthritis pain and cancer risk. Exercise may also boost brain power and reduce the risk of cognitive decline. So, thin or fat, the overall health benefits of exercise should be a no-brainer.
7. I had a bad day – not in the mood
Lifting weights may be one of the best ways to lift your spirits. A Harvard study found that after a 12-week program of strength training, nearly 90% of seriously depressed seniors no longer met the criteria for clinical depression. Other research demonstrated that bike riding (for at least 20 minutes) boosts your body's natural levels of anandamide – a compound that produces similar effects to the psychoactive chemicals found in marijuana – contributing to the feelings of euphoria many long-distance runners and cyclists describe. Lean vs. green: Penn State and Harvard researchers found that fitness predicts happiness better than finances.
8. I am coming down with something
A mild cold or flu doesn't have to make you miss your workout. In fact, research shows moderate exercise may enhance the immune system. A study from the University of Colorado found that regular, moderate physical activity (about six hours a week) in older men was associated with a more robust immune response when compared to their less active peers. There is some research, however, that suggests that intense exercise, such as running a marathon, may temporarily weaken the immune system. Let common sense be your guide: Get active enough to increase blood flow and sweat out some toxins, but give yourself the time to recover.
9. I am too old
Regular exercise offers a bounty of health benefits, even for those in the autumn of their years. Researchers at UCSF found that for every mile elderly women walk daily, the risk of cognitive decline dropped by 13%. Such moderate aerobic exercise also improves heart function, while adding strength training can boost your metabolism, build bone density, ward off muscle loss and even lift your libido! Revving your motor helps keep you healthy, no matter what your mileage: In fact, research suggests that those over 65 who exercise at least once a week have a 40% lower risk of premature death than their more sedentary peers.
10. I am too sore from my last workout
People who engaged in light exercise the day after a strenuous workout experienced less soreness than those who didn't, according to a study from the University of Massachusetts, Amherst. “Exercise probably increases blood flow, nourishing the muscles with oxygen and removing waste products,” says Priscilla M. Clarkson, Ph.D., a professor of exercise science at the University of Massachusetts, Amherst. However, there is a difference between muscle soreness and injury, so listen to what your body is telling you. Click here to learn which foods can help to ease soreness and speed healing.
Bottom line: When scrutinized, most excuses we use to avoid exercise turn out to be about as flabby as under-exercised abdominals.
Bonus: Willing to exercise but want quick results? Scroll back up to the Dole Diet Center to read about the "Six Week Difference."