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CREATIVE IDEAS FOR BUSY LIVES
taken from Fitness Management by Barbara A. Brehm, Ed.D


Once upon a time, people did not have to make time to exercise; their everyday lives had enough physical challenges.

Housekeeping was hard work before the invention of the washing machine, dishwasher and vacuum cleaner. Farming and many other occupations required heavy manual labor. Today, machines make our work easier. We have gadgets to open garage doors, chop vegetables and to change the television channel.

Alarming rates of obesity and chronic disease have been attributed in large part to our sedentary ways. Since physical activity is no longer a natural part of our daily lives, each of us must somehow find or make time for exercise. This is not an easy task because although life is less physical taxing, the days are just as demanding and full.

Make health a priority
You need good health to do the things you love to do. Job and family responsibilities can get in the way of taking care of yourself, but remind yourself that your continued good health underlies your ability to work and take care of others. Regular physical activity helps prevent or postpone many debilitating chronic diseases, including heart disease, cancer and depression.

Make time for physical activity
Once your health is a priority, schedule in physical activity just as you schedule other important tasks. As little as 30 minutes per day has significant health benefits. If you are new to exercise, and you want to engage in vigorous exercise, get some guidance from your healthcare provider and a personal trainer or other exercise specialists. Deciding to walk for 30 minutes every day is a program you can begin on your own or with a friend or family member.

Look for excuses to exercise
Lunch hours and breaks are good excuses for exercise. A brisk walk is a better refresher than caffeine. Do things the hard way when possible. Take the stairs instead of the elevator, park as far away from your destinations as you can, etc. Household chores and yard work can be great exercise, too. Pick up the pace and burn some calories! Join a group or class that walks, bicycles or dances. If your area doesn't have a group, create one. Learn a new sport. Get friends to join you in your favorite activities.

Plan ahead for changes
What gets in the way of your exercise program? Travel? Holidays? School vacations? Use these as an opportunity to vary your routine and try something different. When traveling, find excuses to walk, even if it's in a shopping mall. Do you stay at home with kids? Go sledding, jump rope or ride bikes with them. If these don't work, how about exercising with a video while they play nearby?

Try exercise "multitasking"
Look for ways to accomplish other goals while exercising. Want to get together with friends you haven't seen in a while? Invite them to take a walk rather than going out to lunch. On the weekend, visit a museum, zoo or botanical garden with family and friends. Read the paper or watch the news while on an exercise machine. Walk your errands. Add physical activity to social occasions such as company picnics and family reunions. Structure a casual event where families can play volleyball, soccer or croquet. Plan vacations that include plenty of walking and other recreational activities.

Trade exercise duration for intensity
People who are already very active can exercise more intensely for shorter durations when time is short. Short, intense workouts provide enough overload to improve, or at least maintain, fitness. If you can't do your usual one-hour workout, try a warm-up, a somewhat difficult cardiovascular workout for 15 minutes, 10 minutes of resistance training and some stretching.