Get Fit - Big Y® World Class Market®

Jump Over These Fitness Hurdles

You really meant to exercise more last year. Maybe you bought new shoes, purchased a gym membership or asked Santa for some buns of steel. And you did great. That first week. And then the kids got sick (and shared their germs with you). The weather turned frightful, making you not want to venture outside. Work got insanely busy and by the time you got home, fixed dinner and helped with homework, the only stairs you could master were the ones leading to your bedroom.

If the only thing standing between you and an active lifestyle is a list of excuses, then keep this article handy because we’ve eliminated the top reasons many of us give for choosing the couch over physical activity.

“The gym intimidates me.”
A session or two with a personal trainer can help and is crucial if you want to learn the safest way to use equipment such as weights. Most fitness centers provide a couple of free sessions designed to familiarize members with the equipment. You also can partner with a friend and split the cost of the trainer.

“I’m too tired.”
It might sound counterintuitive, but you feel more energetic when you expend energy. In fact, one study suggests that a mere 10 minutes of brisk walking can give you up to two hours of increased energy. That’s because exercise sends a rush of endorphins to the brain that boosts your mood and produces what’s commonly known as a “runner’s high.” Inactivity, on the other hand, promotes fatigue. If you feel too drained to move at the end of the day, wake up 30 minutes early or work in some workout time during your lunch hour.

“Yawn. Exercise bores me.”
Boredom is a top reason people quit exercising, but you don’t have to do the same routine day after day for months. Shake things up with ballroom dancing, yoga, pilates, kickboxing, rock climbing or martial arts. Experiment with new moves from health and fitness magazines. Sign up and train for a fund-raiser walk-a-thon or bike ride. Make exercise sessions pleasurable by listening to music or audiobooks, watching TV or reading a magazine while you’re on the stationary bike. Break up the monotony by doing something different every workout: Walk one day, strength-train the next, take a water aerobics class on the third day.

“I’m overweight and out of shape. I’m embarrassed to go to the gym."
You don’t need a gym in order to get fit; however, women-only fitness centers are a great option if you want to lose weight, but are concerned about how you’ll look while sweating on the treadmill. To boost your confidence, you might start off with a home fitness regimen before signing up for a gym membership (try walking, aerobics or pilates DVDs and some strength training). While at the gym, don’t compare yourself to trimmer gym members; instead, think of them as motivation to help you stay on track.

“I can’t afford a gym membership.”
Lace up your sneakers and walk around your neighborhood or see if your mall has a mall walkers program (this is particularly good during bad weather). Or give the bike a quick tune-up and start pedaling. Basic equipment, such as exercise balls and bands, is relatively inexpensive and great for building muscle. And you can check out exercise videos free from your public library. For extra motivation, work out with a friend and buy a pedometer, which counts the number of steps you take in a day. Fitness experts recommend accumulating 10,000 steps a day or about 5 miles.

“I’m afraid I’ll look like a professional wrestler with bulging muscles.”
High testosterone levels help your man get pumped up, but you don’t have to build those same bulky muscles. So why bother with weights at all? If you want to lose weight and look lean, muscle is your friend. It burns an estimated three times more calories than fat. Plus, it builds bone density and prevents osteoporosis. Experts recommend strength training for 20 minutes at least twice a week, but you don’t have to hit the weight room. You can strength train at home with handheld weights, canned goods from the pantry or resistance bands.

“I feel guilty taking time away from my family.”
With one-third of American kids today overweight, making exercise a family affair makes good sense. Make family walks or bike rides part of your everyday routine. If your children are into sports, don’t just sit and watch. Walk the length of the field (or all the way around). Climb up and down the bleacher stairs. And of course, park far from the sporting venue. Other ways to keep active as a family: Wash the car, rake leaves (and jump into them!), dance while doing the dishes or cleaning the house, play tag, shoot hoops — be creative and have fun!

“I’m too busy.”
With 1,440 minutes in a day, you’d think squeezing in 60 minutes of moderate daily physical activity (the amount recommended by the U.S. Department of Health and Human Services to prevent weight gain) would be a cinch. Unfortunately, most of us are long on excuses and short on time. Well, here’s the good news: Studies show the activity doesn’t have to be continuous in order for you to reap health benefits. That’s right. You can accumulate those 60 minutes via spurts of physical activity throughout the day (think six 10-minute sessions or 10 six-minute sessions). For instance, you can take the stairs whenever possible, get up and move (dust, fold laundry, march in place) during TV commercial breaks or while talking on the phone or park far from your destination and walk. You’ll likely find that once you get going for 10 minutes, you won’t want to stop.