Page 11 - jan_feb_12

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BARRIER NO. 1:
I DON’T HAVE ENOUGH
TIME TO EXERCISE
Setting aside time to exercise can be a
challenge. Use a little creativity to get
the most out of your time.
Squeeze in short walks throughout
the day. If you don’t have time for a
full workout, don’t sweat it. Shorter
spurts of exercise, such as 10 minutes
of walking spaced throughout the day,
offer benefts too.
Get up earlier. If your days are packed
and the evening hours are just as
hectic, get up 30 minutes earlier
twice a week to exercise. Once you’ve
adjusted to early-morning workouts,
add another day or two to the routine.
Drive less, walk more. Park in the
back row of the parking lot or even
a few blocks away and walk to your
destination.
Revamp your rituals. Your weekly
Saturday matinee with the kids or
your best friend could be reborn as
your weekly Saturday bike ride, rock-
climbing lesson or trip to the pool.
BARRIER NO. 2:
I THINK EXERCISE IS
BORING
It’s natural to grow weary of a repetitive
workout day after day, especially when
you’re going it alone. But exercise
doesn’t have to be boring.
Choose activities you enjoy. You’ll
be more likely to stay interested.
Remember, anything that gets you
moving counts.
Vary the routine. Rotate among
several activities — such as walking,
swimming and cycling — to keep
you on your toes while conditioning
different muscle groups.
Join forces. Exercise with friends,
relatives, neighbors or co-workers.
You’ll enjoy the camaraderie and the
encouragement of the group.
Explore new options. Learn new skills
while getting in a workout. Check out
exercise classes or sports leagues at a
recreation center or health club.
BARRIER NO. 3:
I’M SELF-CONSCIOUS
ABOUT HOW I LOOK
Don’t get down on yourself! Remind
yourself what a great favor you’re doing
for your cardiovascular health, or focus
on how much stronger you feel after a
workout.
Avoid the crowd. If you’re
uncomfortable exercising around
others, go solo at frst. Try an
exercise video or an activity-
oriented video game. Or
consider investing in a
stationary bicycle, treadmill,
stair-climbing machine
or other piece of home
exercise equipment.
Focus on the future.
Praise yourself for
making a commitment
to your health. And
remember that as
you become ftter and
more comfortable
exercising, your self-
confdence is likely to
improve as well.
BARRIER NO. 4:
I’M TOO TIRED TO
EXERCISE AFTER WORK
No energy to exercise? Without exercise,
you’ll have no energy. It’s a vicious cycle.
But breaking the cycle with physical
activity is one of the best gifts you can
give yourself.
Try a morning dose of exercise.
Remember the suggestion to get up
30 minutes earlier to exercise? Hop
on the treadmill or stationary bicycle
while you listen to the radio or watch
the morning news. Or step outside for
a brisk walk.
Make lunchtime count. Keep a pair of
walking shoes at your desk, and take
a brisk walk during your lunch break.
Be prepared. Put workout clothes
on top of your dresser, socks and all.
Keep a full water bottle in the fridge.
Have an exercise video queued up
and ready to go when you get home
at night.
Hit the hay earlier. Running on empty
is no way to face a full day. Go to bed
earlier to make sure you’re getting
enough sleep.
BARRIER NO. 5:
I’M TOO LAZY TO
EXERCISE
If the mere thought of a morning jog
makes you tired, try these thoughts on
for size:
Set realistic expectations. If your
mental bar is too high, you might give
up without even trying. Start with
a walk around the block. Don’t give
up if you feel worn out. Take another
walk around the block tomorrow. Keep
it up, and eventually you’ll no longer
feel worn out.
Work with your nature, not against
it. Plan physical activity for times of
the day when you tend to feel more
energetic - or at least not quite so lazy.
Schedule exercise as you would
schedule an important appointment.
Block off times for physical activity,
and make sure your friends and family
are aware of your commitment. Ask
for their encouragement and support.
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