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fItness guIdelInes
EXERCISE AND FITNESS GUIDELINES
BEATING THE DROPOUT ODDS
The Surgeon General’s Report on Physical Activity and Health summarizes a few main points:
1. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans.
2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis
and even the common cold.
3. Regular exercise, regardless of the intensity, can help you control stress, sleep problems and depression.
The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in exercise for 20
minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.
So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise program
as well as how you create a habit of exercise.
Why are you starting an exercise program? For most individuals, it is to lose weight and look better, which are great
reasons. However, since changes in your body shape and size can be gradual, and won’t happen overnight, it is important
to focus on other benefits so that you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to how much easier
everyday activity is. Notice how much better you are sleeping. These kinds of additional benefits will continue to keep
you motivated if you make them just as important to you as weight loss.
Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel motivated
to workout one day, think of something that is appealing to you that is active, and change your workout. Try not to let your
workout become routine or mundane, and always remember that some exercise is better than none at all. So, if you feel
you are not motivated to continue, stop your workout early, or skip a day. It just might be the thing you need to get you
excited about your next workout.
Possibly the most important thing is to keep progressing your exercise program slowly. Big increases in time or intensity
can set you up for injury, and cause you to drop out. Unless you are a world-class athlete, there is no reason to workout
at world-class levels. Remember to give yourself some days off and get proper rest.
Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get
off track, try planning ahead. For example, book a hotel that has a workout facility or change up your workout so that you
keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep up your
fitness program. With some imagination and planning, it is easy to do.
Exercise is one of life’s joys. It energizes you, helps you look and feel better and puts you on the road to better health.
Your home fitness equipment and gym is worth its weight in gold. Congratulations on making the choice to get started!
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