Beginning Exercise

There are two deterrents to formal programs of exercising... TIME and MONEY. You want to be healthier and promise yourself you'll "do something about exercise" when you have the time and money. Yes, I know, time IS money, but for this purpose we will separate them.

First, money affects choice.

Whether you have full time work outside the home or you work at home there are ways of incorporating activities that qualify as exercise. These activities do not require money - no gym fees or high priced equipment (these can be bought used or bought during promos later if you wish). The one thing you must buy when you are beginning exercise in order to keep track of your commitment and progress is a pedometer. It is essential.

Walking is free. The average person walks 4,000-5,000 steps a day but aim for 10,000 by using the pedometer. Use stairs, not elevators or escalators. Park a distance from your destination or leave the bus before your destination. Do your own housework, and your yard work. Wash your car. Jump rope. Laugh. Play ball with kids or friends or tag with your kids. Walk the dog or offer to walk your neighbor's dog (once or twice a week). Dance at home to your favorite music. At work, walk with a co-worker at lunch and stretch at your desk 2-5 minutes every hour.

Walking is essential, but optional activities can be added.

Sign out an exercise video, DVD or book from the library and learn to do resistance exercises. Adapt them to your home environment by using the first two steps of your home stairway for step workouts. Use canned goods for weights. Use a chair for leg lifts and a sofa for holding your toes while you do sit ups. Do these during TV ads. Additional activities can include bicycling, swimming, water running, jogging, kick-boxing, pole dancing, and racket sports. There is a device that raises your bike's rear wheel for use as a stationary bike during the winter. At lower costs, local recreation centers provide classes. Resistance stretching elastic bands and exercise balls are not too pricey. Later, you can add weights to arms and legs or use dumbbells. Choose activities that appeal.

Buy a small notebook and record your progress. Or a small calendar from the dollar store. Record day, activity type, steps and time spent and how did it make you feel - tired, satisfied, energized, or at least "I did it!"

Set your lowest possible goal and do it for 1 week every day. Increase it by a tiny amount for the second week. Then increase a small amount the third week. Record your progress for 21 days. You have now set a habit (if you miss a day add it on to the end.)

Now you have an activity level you can maintain for little cost.

Second, where do you find the time?