Exercise: Why we should and why we don't

You already know that exercise is good for you. A deluge of studies has documented its health benefits. What’s impressive about the research, aside from the sheer volume, is the number of conditions exercise seems to prevent, ameliorate, or delay.

We’re used to hearing about exercise fending off heart attacks. And it’s not hard to envision why exercise helps the heart. If you’re physically active, your heart gets trained to beat slower and stronger, so it needs less oxygen to function well; your arteries get springier, so they push your blood better; and your levels of “good” HDL cholesterol go up.

It’s also not much of a surprise that exercise helps prevent diabetes. Muscles that are used to working are more receptive to insulin, the hormone that ushers blood sugar into cells, so in fit individuals, blood sugar levels aren’t as likely to creep up.

But what about exercise to help fight cancer? It seems to help, and on several fronts: breasts, colon, endometrial (uterine), perhaps ovarian. The effect of exercise on breast cancer prevention may be stronger after menopause than before, although some research suggests that it takes quite a lot to make a difference: four to seven hours of moderate to vigorous activity a week. Recent studies have found that if you’ve had colon cancer or breast cancer, exercise reduces the chances of the cancer coming back.

To top things off, exercise seems to help not only the body but also the brain. Several studies have found that exercise can reduce the symptoms of depression, and it changes the brain in ways similar to antidepressant medications. In old age, physical activity may delay the slide of cognitive decline into dementia, and even once that process has started, exercise can improve certain aspects of thinking.

Why We Don’t Exercise

The problem is, if the benefits of physical activity are legion, so are the reasons for avoiding it. For instance, in this day and age, many people (perhaps most) don’t need to be physically active unless they choose to be. And most studies show that about half of adults don’t meet one of the most oft-cited guidelines, which calls for 30 minutes of moderate-intensity activity (a fast walking pace) most days of the week. About a quarter of adults say they devote none of their free time to active pursuits.

Clearly, some of us are less athletic than others — and some unathletic individuals were simply born that way. Twin studies suggest that about half of the difference in physical activity among people is probably inherited. And researchers are making a headway in identifying particular genes that may influence how we respond to physical exertion.

But genetic explanations for behaviors like exercising only go so far. Many other influences come into play: family, neighborhood, cultural attitudes, historical circumstances. Research has shown, not surprisingly, that active children are more likely to have parents who encouraged them to be that way.

The types of activities offered to people make a difference, too. Researchers at San Diego State University reported results three years ago of a study that offered sedentary low-income Latino women aerobic dance classes at store-front exercise sites three times a week. At the end of the six-month study, the dance sessions resulted in a fivefold improvement in their maximal oxygen uptake, an important measure of fitness.

Excuses, Excuses

It is easy to come up with a list of reasons not to exercise. You’re tired from a long, busy day. Maybe you don’t think you have the right equipment. Or perhaps you’ve given up trying to exercise regularly because you never seem to stick with it for long.

Whatever your chosen excuse, it’s time to give it up. You can do it! With some creativity, flexibility, and a change in thinking, you can find ways to overcome the barriers that are keeping you from reaping the many benefits exercise brings.

1. Excuse: I don’t have time to exercise.

Truth: There’s time. The trick is to find or make time.

• Shoot for short sessions.  Exercise is not an all-or-nothing commitment. For example, take three 10-minute walks throughout the day rather than one 30-minute walk.

• Think activity rather than exercise. Mow the lawn, climb the stars, park farther from your destination and walk.

• Get up earlier. If your days are packed, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early-morning workouts, add another day or two to the routine.

• Schedule exercise into your day like you would an appointment. Reserve a time slot each day for physical activity and protect that time. If you wait to find the time, you probably won’t do it.

• Turn off the TV. You might be surprised at the free time you gain by choosing to watch one less program. If there’s a program you just can’t miss, be active while you’re watching. Use hand weights, ride a stationary bike or do some stretching.

2. Excuse: Exercise is boring.

Truth: It doesn’t have to be.

• Choose activities you enjoy. This way, you’re more likely to stay interested.

• Vary the routine. Rotate among several activities — such as walking, swimming, and dancing — to keep you on your toes while conditioning different muscle groups.

• Listen to music. Upbeat music can rev you up and make time pass more quickly.

• Enlist a friend. Enjoy the camaraderie and offer encouragement to each other when the going gets tough. You’re less likely to skip a workout if someone’s counting on you to show up.

3. Excuse: I’m too old to exercise.

Truth: You’re never too old to be physically active and it’s never too late to start. Even moderate physical activity, such as walking, can help prevent or delay age-associated conditions such as heart diseases, diabetes, and high blood pressure. Strength, flexibility, and balance training can help prevent falls and maintain bone density.

4. Excuse: I’m too tired to exercise.  

Truth: You may be tired because you’re not exercising. Without exercise, you’ll have no energy. It’s a vicious cycle. But breaking the cycle is one of the best gifts you can give yourself.

• Jump-start your morning. Hop on the treadmill while you listen to the radio. Or step outside for a brisk walk.

• Make lunchtime count. If you’re working, keep a pair of walking shoes under your desk and take a brisk walk during lunch break.

• Go to bed early. Running on empty is no way to face a full day. Make sure you’re getting enough sleep.

5. Excuse: I’m self-conscious about how I look when I exercise.

Truth: The rewards are worth it.

• Remember that you’re your own worst critic. Keep in mind that most people around you are probably feeling the same way.

• Look inside, not out. Remind yourself what a great favor you’re doing for your health, or focus on how much stronger you will feel after a workout.

• Go solo, at first.  As you become healthier and more at ease, you may feel confident enough to exercise with others.

6. Excuse: I’m not overweight so I don’t need to exercise.

Truth: Being thin doesn’t necessarily mean you’re fit. Although a healthy weight is important, it’s also important that your body gets regular exercise.

The bottom line is: Very few things have as profound an effect on health as exercise and staying active. It’s one of the best moves you can make towards the goal of living a longer and healthier life.

So, no more excuses, get up and move!