The Battle of the Bulge

Every one knows that exercise is important; however, not everyone actually exercises. To many people, faithfully following an exercise program seems like an impossible dream. In reality, any one can maintain a physical fitness routine and reach their health goals. Most people just need a few tips.

According to the 1999–2002 National Health and Nutrition Examination Survey, approximately 65 percent of adults living in the United States are overweight or obese. In addition to the lowered energy levels and reduced self confidence that being over weight causes, obesity also puts people at risk for several serious health complications, including coronary heart disease and type 2 diabetes.

Every year, millions of people are bombarded with one fad diet after another. Yet despite this constant stream of gimmicks, there is only one real way to lose weight: exercise regularly and maintain a healthy diet. Both diet and exercise are important, but many people find that once they start exercising, eating healthily starts to become easier. The trick is to exercise regularly.

Setting Priorities

For many people, exercise simply is not the priority it should be. Some people decide to exercise skip workouts because they believe that their time is better spent burning the midnight oil at work, cleaning the house, grocery shopping, or spending time with friends. But in order to lose weight, exercise needs to be a priority; people need to stop feeling guilty about “wasting” time exercising. After all, exercise leads to increased energy and may even increase people’s life span, so the time spend exercising is more than made up for. This is not to say that other obligations should be neglected. Of course, friends, family, and work are very important, but exercise is important, too.

People who think they simply do not have enough time to exercise should take a very close look at their schedule; there is almost certainly at least 30 minutes a day that can be spared. If time is truly scarce, people can combine exercise with other activities. A good workout does not necessarily involve mindlessly running on a treadmill; people can exercise while spending quality time with their kids or having fun with their friends by organizing a day of hiking, ice skating, playing basket ball, or participating any other physical activity. This way, other people will benefit from some exercise, and no time is “wasted” exercising.

Additionally, people should try to walk as much as possible. In addition to the great exercise, waking in lieu of driving will save money on gas and parking and benefit the environment. Biking is another great option.

Developing a Routine

Once people make exercise a priority, they need to develop a routine. The more regular this routine is, the easier it will be to follow. Most people find that they are less likely to cancel a workout session if they get it over with first thing in the morning. However, the time of day does not really matter. Whether they exercise in the morning, the evening, or during their lunch break, people just need to make sure that they are exercising regularly.

When planning a routine, people need to make sure to include some rest time. Although working out intensely every single day might seem good in theory, this extreme commitment can quickly lead to burnout. Both the body and the mind need time to relax and heal. Ideally, people should have one to two rest days a week. Some light exercise, such as a brisk walk, is acceptable on the break day, although people should be careful not to overdo it.

Enlist the Help of a Friend

In addition to setting a specific time to exercise, many people find it helpful to find an exercise buddy. Having the support of a friend, coworker, relative, or spouse can make a huge difference, and people are a lot less likely to cancel a workout if they know they will have to answer to someone else. Joining a weight-loss organization or enrolling in an exercise class can have similar effects. And, if the classes or membership is pre-paid, many people do not want to cancel their workout lest they waste their money.

Do Something You Enjoy

There are many ways to exercise, and people should select the methods and locations that work best for them. Some people enjoy the mindless running on a treadmill, especially if they can pass the time by watching their favorite television show. Others get bored on exercise machines and prefer to participate in sports of classes. Most gyms offer classes, machines, and free weights; people should consider sport organizations as well.

If money is a concern, walking and jogging are always free. Walking can be incorporated into a person’s daily routine, or it can be an activity in itself. Jogging is a great way to get fit quickly, and all a jogger needs is a good outfit and a pair of running shoes.

Working out at home is also an option. Videos on everything from belly dancing to kick boxing are available. There is also a variety of exercise machines designed for home use. Depending on the quality and type, the price of exercise machines varies greatly. Often times, barely used machines can be purchased for a fraction of the original price, and these are usually the best deal.

People who get bored easily should try to vary the type of exercise they do. For example, somebody who wants to workout five days a week might take a yoga class on Monday, go for a walk on Tuesday, lift weights on Wednesday, take a kickboxing class on Thursday, and use an elliptical machine on Friday. Or, somebody might jog one month and then ice skate the next month.

Your Goal is within Reach

Exercise is not difficult. By creating a routine and enlisting the support of friends, anyone can achieve their fitness goals. And once people make exercise a priority, they might even find that they enjoy working out. Certainly, they will enjoy the way they feel and look.