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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 an exercise habit. 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 work out 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 work out 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!
BEATING THE
DROPOUT ODDS
Owner’s Manual
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Owner’s Manual
45