If you're like a lot of people, that New Year's resolve to get fit is beginning to dissolve right about now. Maybe you're even close to throwing in the towel on those daily treadmill workouts.
Don't despair. Success is still possible. The key to turning a fitness resolution into an ingrained habit is to choose enjoyable activities you can do regularly and adapt over time.
If you've been sedentary, aim for at least 30 minutes of regular activity five days a week. Eventually you'll be rewarded by a boost in energy, lower blood pressure, stronger bones and muscles, better balance and an improved mental outlook.
Regular exercise also has been shown to ease the effects of such chronic conditions as arthritis and diabetes.
Most healthy adults can begin a plan of moderate exercise-brisk walking or cycling on a stationary bicycle-but men over 40 and women over 50 should check with their doctors before launching into rigorous exercise like jogging, skiing or singles tennis.
Adults with chronic conditions or certain physical symptoms such as high blood pressure, diabetes, osteoporosis and asthma, also are advised to consult their doctors beforehand.
Age and frailty aren't excuses to avoid activity. On the contrary, illness and disability are more often the result of inactivity, according to recent studies. Particularly as we age, physical fitness is critical to keeping our health and independence.
Here are some tips for starting and sticking with an exercise plan:
* Choose activities you like and can do daily or almost daily. Your exercise regimen should be something you can adapt as your fitness and circumstances change. In our rainy winters, for example, you may want to take your workout to the gym, community center or another indoor facility.
* Plan to cover the four areas of fitness: endurance (activities that increase heart rate and breathing); strength (such as light weightlifting or bowling); flexibility (stretching) and balance. Consider using a trainer-at least for one visit-to outline a total fitness program appropriate for you and against which you can establish a baseline.
* Set specific goals and track your progress. Step up the intensity of your exercise regimen as you get more fit, but don't overdo it. Experts recommend a gradual increase of no more than 10 percent. If you're too breathless to talk, you're probably overdoing it.
* Play it safe. Always wear appropriate shoes, clothing and gear to prevent injuries. Take the time to warm up and cool down, and drink plenty of water.
* Vary what you do to keep boredom at bay. Do different activities on different days: walking on Wednesdays, swimming on Tuesdays, gardening on Thursdays, for example. Mixing it up also helps you work different muscles and avoid injuries.
* Everyday chores count-for example, vacuuming, mopping or shopping. Fit in more fitness by taking the stairs instead of the escalator, walking instead of driving, and doing exercises while watching television.
* Have fun. Get together with a friend and take dance or golf lessons.
And remember: some activity, even if it's just walking the dog, is better than none. Soon you'll be able to do more.[[In-content Ad]]
