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Why exercise?
You’ve probably heard how exercise is good for you, but you might not realize the huge benefits of exercise on almost every aspect of your life:
- Physical health. Regular exercise lowers your risk for a variety of conditions, including obesity, Alzheimer’s and dementia, heart disease, diabetes, colon cancer and high blood pressure. Exercise also helps you sleep better.
- Mood. Exercise releases endorphins, powerful chemicals that energize and lift mood. It also has been shown to improve symptoms of mental health conditions such as depression and anxiety, and can even help prevent relapse.
- Self-esteem and self-confidence. The more you exercise, the more likely you are to lose weight or stay at a healthy weight. This can be a tremendous boost to your image and self esteem. Your strength and overall energy will also probably improve as well, giving you more time to do things you love.
Luckily, a good fitness plan doesn’t have to be a chore. By separating myth from reality, taking a look at activities you enjoy, and setting realistic goals, you might find exercise more fun than you thought.
Debunking exercise myths
There are many reasons why you or a loved one might have a hard time beginning to exercise:
- Feeling klutzy or uncoordinated. If you were constantly finding any excuse possible to get out of high school gym class, chances are your dislike for physical activity didn’t abide with age.
- Feeling bad about your body. You might be uncomfortable with your weight, or afraid or ashamed that others will see you struggle and make fun of you.
- Feeling pressed for time. If you work long hours, the thought of even getting out for a short walk might seem overwhelming. If you have children, figuring out childcare or keeping children occupied while you exercise can be a big hurdle.
- Handling a new illness or disability. Perhaps you used to enjoy working out, but a recent illness or disability has made you uncomfortable with your appearance or abilities while exercising.
However, exercise is beneficial for everyone, regardless of your age, weight, or disability. Separating fact from fiction can help you overcome initial barriers to exercising.
Exercise Myths and Facts
MYTH: You have to exercise for at least half an hour at a time, 7 days a week, to really make it work.
FACT: Several 10 minute bursts each day can be as effective as working out for 30 minutes. Some simple ideas for 10-minute activities include climbing the stairs instead of using the elevator, parking a few blocks from your office and walking to work, and doing ten minutes of jumping jacks during your favorite television show at night.
MYTH: No pain, no gain. If working out doesn’t hurt, it isn’t working.
FACT: While a true aerobic workout does need to push you hard enough to raise your heartbeat, many great forms of exercise- like walking, swimming, or gentle stretching- get results without the discomfort. And while more strenuous exercise may make your muscles ache temporarily, it should not be painful. In fact, if it does, it may indicate an injury or muscle strain.
MYTH: I need special clothing to exercise, and it’s expensive. Plus now I need extra time for changing clothes and showering.
FACT: If you exercise in short spurts, you won’t perspire heavily enough to have to change clothing. If you are planning heavier exercise, you can try doing it when you would have to shower anyway, such as early in the morning or at the end of the day.
MYTH: Exercise tires you out. I’m already exhausted, working out will just make it worse.
FACT: Actually, the opposite is often true. Exercise releases endorphins that relax and energize your body and mind. This is not to say that running a marathon won’t leave you exhausted, but in moderation, physical activity makes you more alert.
MYTH: In order to exercise, I need to join a gym.
FACT: Gyms are not for everyone. While for some gyms are a motivator to exercise, if it is inconvenient, expensive, or you feel intimidated there, it’s not for you. There are many activities you can do in the privacy of your own home, in the outdoors, or in a class.
MYTH: People with disabilities or special needs can’t exercise.
FACT: Everyone benefits from doing as much physical exercise as they can. While people with special needs or those who are obese do need to find activities appropriate for their specific disability, a good workout program can be designed for most anyone. For example, if you have trouble standing or balancing, you can use supports to keep you safely stabilized or do seated exercises to start.
MYTH: Exercise is not going to stop me from getting older. Why bother?
FACT: While exercise cannot turn back the clock, it can make your body healthier and stronger. What’s more, feeling good about yourself and your body is a huge confidence booster- it can make you feel and move as if you were younger.
Fun ways to exercise: Finding the right activities for you
You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and consider that preferences can change over time. Here are some ways to find the right exercise for you.
Pair an activity you enjoy with your exercise
There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:
- Taking a dance or yoga class.
- Blasting some favorite music and dancing alone in your living room.
- Making a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike
- Finding a friend and making a deal to workout together, and afterwards enjoy coffee or a movie
- Enjoying outdoor activities such as golf, playing frisbee or even yardwork or gardening
Are you solitary or social?
Will other people be a help or a hindrance? If you don’t want anyone to see you sweat, a home treadmill, a stationary bike, or an inexpensive exercise video might be a good idea. On the other hand, for many, a workout partner is a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.
Do you enjoy healthy competition?
For those who enjoy company but hate competition, a running club, water aerobics, or dance class may be the perfect thing. These are exercises you perform yourself, within a group environment. Others may find that a little healthy competition keeps the workout fun and exciting. If this is your case, you might seek out tennis partners, join an adult soccer league, regular pickup basketball game or a volleyball team.
Getting the whole family involved
If you have a family, there are many ways to exercise together. What’s more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:
- Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
- Walking the dog together
- Seasonal activities, like skiing or ice skating in the winter and hiking, swimming or bicycling in the summer can both make fun family memories and provide healthy exercise.
Starting an exercise program
The hardest part of starting a new fitness regimen is actually starting it. Even if you’ve decided to give exercising a shot, you still need to take that initial step towards getting active. For many of us, this is easier said than done.
Take it slow
The best thing you can do to ease yourself into a fitness plan is to take a moderate approach. Asking too much too soon leads to frustration and injuries. Start with what you feel comfortable, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
Make exercise a team effort
Even if you prefer more solitary activities, exercising with a friend, in a class, or in a group helps keep you motivated and can provide positive feedback if you are getting frustrated. You might also have an easier time getting started if you participate in a more structured activity.
Be proud, not ashamed, of your body
If you are feeling bad about your body, feeling like you are too fat or out of shape to try exercising, you are setting impossible expectations for yourself. No matter what your weight, age or fitness level, there are others like you with the goals of getting fit. You don’t have to have a professional athlete’s body to exercise. Try surrounding yourself with people in your shoes. Join a gym/activity with people at a variety of fitness levels. A group class or buddy can help provide the boost you need to get motivated.
For special disabilities or recovery from an illness or surgery, look for special programs that cater to your needs. For example, yoga is an easily adaptable exercise for a range of disabilities or fitness levels; many poses can be done seated to start. Due to the buoyancy of water, aquatics classes are a good choice if you need to avoid stress on your muscles and joints.
Safety tips for beginning exercisers
If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:
- Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
- Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to elongate muscles and keep them supple. Stretching is the best form of injury-prevention for new exercisers.
- Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
If you feel pain or discomfort while working out, stop and gently stretch. If you feel better, slowly and gently resume your workout. If you are sweating, even lightly, your heart rate has increased. In the beginning, there’s no need to pressure yourself to exercise for a specific amount of time. Try exercising for even 5 minutes once or twice a day and gradually build up. And remember, short spurts of activity are just fine.
Do I need different types of exercise?
Different types of exercise benefit your health in different ways:
- Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
- Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
- Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.
However, any type of exercise is better than none. At first, just focus on getting any kind of exercise, whatever it may be. As you get into the habit of exercising, you can think about branching out into other types as well.
In the end, if you give yourself enough chances, the benefits of exercise will be felt. Exercise reduces stress, focuses your mind, improves your health and raises your spirits. Pay attention to the results that you feel even more than the results you see, and you’ll find the motivation to continue exercising.
Keeping your exercise program going
The miracle of exercise is that if you ask your body to do a little bit more work, your body will respond. And if you continue to ask more of your body over an extended period of time, you’ll vastly increase your ability to perform physical activities. Walking around the block becomes walking half a mile, and then a mile, and perhaps even several miles.
Find a few activities that will keep you healthy and strong, and stay with them for as long as they are enjoyable. If they lose their interest, it’s time to shake up your routine. Add other activities or alter the way you pursue the ones that have worked so far.
| Strategies for exercise success | |
Set goals |
Set some achievable goals that have to do with participation and effort, not necessarily how much weight you can lift, miles you can bike or pounds you’ve lost. If you stumble in your efforts, regroup and immediately begin again. Decide how you’ll celebrate when you arrive at your goals. |
Be consistent |
Make your workouts habitual and you will eventually get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go. |
Record your progress |
While at first your goals shouldn’t be results-oriented, over time, you may be happily surprised at how much improvement you can make. If you thrive on achievements, keep a record of your endurance, flexibility, or strength. |
Keep it interesting |
Adding music to almost any form of exercise usually brings inspiration. You may also want to try different activities and mix it up every now and then when you start getting bored with your current exercise routine. Or try switching locations: exercise in interesting places such as parks, near water or other natural beauty as much as possible. |
Consider convenience and cost |
Choose activities within your budget and easy to reach. A local YMCA, regional fitness publications (usually free at sporting goods stores), community bulletin boards, schools, park districts, senior centers and the Internet are all great sources of accessible and inexpensive activities. |
Related Links
Senior Fitness and Exercise
Guidelines and Tips for Older Adults
Healthy Weight Loss and Dieting
How to Lose Weight and Keep It Off
More Helpguide Articles:
- Choosing a Diet Plan: The Pros and Cons of Popular Weight Loss Programs and Diets
- Healthy Eating: Tips for a Healthy Diet and Better Nutrition
- Improving Emotional Health: Strategies and Tips for Good Mental Health
Related links for making exercise fun
General information about exercise and its benefits
Exercise: 7 Benefits of Regular Physical Activity Discusses why exercise is so important in our lives (Mayo Foundation for Medical Education and Research)
Guide to Physical Activity Provides many examples and ideas of physical activity that you might not have considered exercise (National Heart, Lung, and Blood Institute)
Making exercise fun
Conquer your fitness fears – Explains the reasons why people hate exercise, and how to learn to “love” working out. (WebMD)
Exercise for the gym hater – For people who just hate gyms, but not exercise itself, there are many great options that don’t involve a health club. (The Denver Post)
Cardio-haters guide to burning calories – Describes how daily activities can help you burn calories, and offers suggestions for alternative exercise ideas. (Bella Online.com – commercial site)
Getting started and keeping exercise going
Exercise: How to Get Started - An overview of exercise basics including stretches (familydoctor.org)
Fitness Basics – A comprehensive guide to fitness including overcoming barriers, creative ways to exercise, types of exercise and measuring your heart rate (Mayo Clinic)
Tips to Help You Get Active – A step by step guide to getting active, breaking down how to overcome barriers and practical tips on getting started (National Institutes of Health)
