These days, it seems there’s barely enough time to squeeze in the tasks that accompany everyday living. With time being a luxury many people don’t think they can afford, exercise often falls low on their priority lists. But it doesn’t have to. Kirstin Brekken Shea, senior lecturer with Texas A&M University’s Department of Health and Kinesiology, offered some tips on how to squeeze fitness into a busy lifestyle.
What are some of the biggest lifestyle factors that prevent people
from making time for fitness?
More often than not, the biggest factor that prevents people from making time
is that they don’t have time. The fact is, if you leave your exercise
to chance, chances are you won’t have time for it. Activity just isn’t
a priority in the busyness of our lives. It doesn’t take two hours daily
to experience health benefits.
What is the minimum amount of time a person should allow for physical
fitness each week?
Some is so much better than none. I can tell you that the American College
of Sports Medicine recommends aerobic activity three to five days per week
for 30 to 45 minutes, and that other organizations are recommending 60 minutes
daily, and that if you have recently lost a substantial amount of weight and
you want to maintain that weight loss, up to 90 minutes daily. That can be
overwhelming.
One day of weight training a week is better than none. Ten minutes on a coffee break five days a week is better than none. It really depends on your current lifestyle and level of fitness, and, more importantly, what your goals are. Physical fitness benefits will be best experienced when activity is done on a consistent basis.
What are some ways people can incorporate exercise into their
schedules even if they don’t think they have the time?
Sometimes busy people have to get creative to find time to exercise. Think
about the things that you make time for on a daily basis: eating, sleeping,
hygiene, work or school. If you want to incorporate physical activity in your
life, you must plan it. Write it down on your calendar. Let your family and
friends know that you are committing this time to exercise and you would like
their support. Better yet, invite them to exercise with you! Are you a morning
person? Get up 30 minutes earlier than usual and go for a walk. In the evening
turn off the TV and go for a walk, jog, jump rope, stretch, swim or bike ride,
to name a few options. Can’t tear yourself away from your favorite show?
Stretch during the show, do push-ups and sit-ups during the commercials. Meet
friends on your lunch hour for a walk and pack a healthy lunch. Go to the gym
at lunch. Take a walk break instead of a coffee break.
Another great way to work exercise into your day is to look for opportunities to be active. We are constantly “saving energy” with all of our modern conveniences. Increase your everyday activity (called lifestyle activity) by taking the stairs instead of the elevator, parking farther away from the store, walking to class instead of taking the bus. What happens when you can’t find the TV remote control? Goodness, you might just have to get up and manually change the channel! At the mall? Take a lap around the entire mall before hitting your next store.
Besides an increased level of physical fitness, what are some
benefits people will enjoy by exercising regularly?
The benefits of regular physical activity are numerous. Our body systems are
similar to a car—they work more efficiently with use. Much the same as
an idle parked car may not run after months of disuse, our bodies break down
with disuse.
Perhaps the most important reason to exercise is that more Americans die from cardiovascular disease than anything else. The biggest contributors to cardiovascular disease are lifestyle factors such as smoking, high cholesterol, high blood pressure, inactivity and obesity. Regular physical activity impacts all of these risk factors in a positive manner. For those trying to manage their weight with diet, adding activity into your life can jumpstart your diet program. Most folks who lose weight and maintain that weight loss have exercise as a regular part of their life. If you are overweight, even a modest weight loss of 5 to 10% of your total weight can have significant impact on your overall health. Exercise helps with weight loss.
Besides the numerous physiological benefits of exercise, there are mental, emotional and social benefits. Regular exercisers report sleeping better, improved self-esteem, positive attitude, less tension, and a better ability to cope with life’s difficulties. A light walk or a heavy workout often times just makes you feel better about yourself.
This information is provided as a service by Texas A&M University’s Department of Health and Kinesiology. If you have questions or would like more information, talk to your physician.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.