Managing Your Condition With Exercise
Get Motivated to Exercise
Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a
reduced-calorie diet, the effects are much more impressive.
In a study published in The Journal of the American Medical
Association, University of Pittsburgh researchers found that people who
exercised regularly and ate a healthy, modest-calorie diet lost weight and
improved cardiorespiratory fitness regardless of the length or intensity of
Another study published in JAMA showed that it is never too late to
reap the benefits of physical
activity. Sedentary women 65 years and older who began walking a mile a day
cut their rates of death from all causes by 50%.
If exercise is so good for us, why aren't people doing it?
Some 64% of men and 72% of women fail to fit in activity on a daily basis,
according to data from the 2000 National Health Interview Survey. Americans
today are no more active than they were a decade ago.
The American College of Sports Medicine recommends a combination of aerobic
exercise (the type that makes you breathe harder, like walking or jogging) for
cardiovascular conditioning; strength training (like lifting weights or
calisthenics) for muscle toning, and stretching to improve your range of
Strive for doing all three types, but remember that any exercise is better
than nothing. Here are some easy ways to work physical activity into your
- Adopt a dog and take it for walks every day.
- Do things the old-fashioned way -- get up and change the television
channel; open the garage door manually; use a push lawnmower.
- Take the stairs instead of the elevator.
- Walk briskly whenever you can.
- Minimize use of your car; walk to destinations within a mile.
- Take up tennis or any other game or sport you enjoy.
- Join a gym or health club.
Next time you are tempted to skip exercising, keep these wonderful health
benefits in mind and remember, every little bit helps. You may not feel up to a
rigorous workout, but how about a walk in the neighborhood?
Don't pass up a chance of a lifetime -- that is, a longer and healthier