Think you don’t have time to exercise? Most of us use that excuse at one time or another. But think of it this way – physical activity is so important to your health that you must make time to do it.

“Exercise fights age itself in my opinion,” said Ty Tims, CSCS, MES, medical exercise specialist, Baptist Memorial Health Care.
But with today’s hectic lifestyles – work, children, school and church events, community involvement – many people do not make the time to exercise. Everyone – no matter how young or old – can benefit from a regular exercise program.

What are the health benefits of regular exercise?

• Decreases your risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity.
• Reduces the effects of aging.
• Improves mental and emotional well-being.
• Can alleviate the symptoms of depression.
• Increases energy level.
• Improves sleep.

How do I start?

Get a checkup with your physician and talk to your doctor about your planned exercise program, Tims said. Your doctor will consider your physical condition, medications and other issues that may affect your exercise routine.

Then find a good exercise scientist or personal trainer. Ask for references from friends. Check the credentials of professionals. The American College of Sports Medicine (www.acsm.org), National Strength and Conditioning Association (www.nsca-lift.org) and the National Academy of Sports Medicine (www.nasm.org) all have certification programs for health and fitness professionals. You can locate certified exercise professionals in your area by visiting these sites. (Tims’ certification’s are from the NSCA and the American Academy of Health, Fitness, and Rehabilitation Professionals.)

An exercise specialist can develop a program based on your schedule, lifestyle, fitness levels, and health needs. The services of trainers may be included in the price of a gym membership or may cost extra (typically $25-$60 per hour for a personal trainer). If you prefer not to join a gym, trainers will charge a fee for services provided.

Baptist Rehabilitation has several programs. You can meet with a specialist at its facility in Cordova for $200/month. This fee includes 12 sessions with an exercise specialist. Baptist Rehabilitation-Germantown offers several types of classes, including Tai Chi, Pilates, osteoporosis fitness, and aquatics. For more information, please call (901) 624-8672.

Where can I exercise?

Gyms are good place to go. They offer a variety of classes and have staff professionals on site to assist you. Many have child care

If you don’t want to join a gym, you can exercise at home. But motivation can be a problem; there are so many distractions. It’s easy to find something else to do.

Walking is also an excellent form of exercise. “It’s a good form of exercise because it’s simple, something we do everyday. It can be a stress reliever for people and can be done anywhere,” Tims said.

A good exercise video may help. Good strength-training exercises that can be done at home include lunging and push-ups, working out with medicine or fitness balls, or dumbbells. Many people buy exercise machines such as treadmills to use at home. Hiking, running, biking, and swimming are also great exercise and their fun, too!

How can I work exercise into my daily life? What type of exercise is best?

The first step is to make it a priority. To be able to exercise regularly and consistently, you should schedule it into your life, Tims said. Don’t just wait “until you have time.” Those days are rare.

Then you have to find motivation and keep motivated, Tims said. Motivation may be your health, your children, your spouse – wanting to be around longer for your family. Weight loss may be a goal. Whatever it is – keep focused on your ultimate goal.

Tims recommends full-body exercises – those that work different parts of the body at the same time. Any workout should include both strength training to tone and strengthen muscles and cardiovascular exercise to improve heart and lung health.

Strength training is anything that causes resistance against body movements in order to strengthen muscles and improve their performance in daily activities. You can do this by increasing the resistance your body must overcome during exercise, causing your muscles to adapt and grow. Examples are workouts with free weights (barbells, dumbbells), weight machines and exercise bands.

Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. Examples include walking, running, swimming, elliptical cross-training, biking, step machines, treadmills, and rowing.

How long and how often do I need to exercise?

Guidelines from the American College of Sports Medicine:

• Exercise 3-5 days a week.
• Warm up 5-10 minutes before aerobic activity.
• Maintain your exercise intensity for 30-45 minutes.
• Gradually decrease the intensity of your workout, then stretch to cool down during the last 5-10 minutes.

How can I stick with it?

Many people dread exercise. “That comes from not being exposed to the right kind of exercise,” Tims said. “Then you get into self-image issues. Getting into a gym makes some people feel self-conscious.”

Try different types of exercise until you find something you enjoy. Vary your routine so you don’t get bored.

The most important thing is just to start. Your body and your mind will thank you. Don’t be intimidated. “Just moving is the key,” Tims said.