Twelve

Get a Move On

I have some friends who absolutely hate to exercise, and others who cannot go a day without hitting the gym. For most of my life, I’d say I fell somewhere in the middle. Then I had kids. Now I simply have to figure out a way to exercise every day. Of course it’s important for my health and my body, but it also does wonders for my head.

I can’t be your personal trainer, but you need to figure out a way to move your body—if possible every day. Most health professionals say you should exercise for at least thirty minutes seven days a week. That would certainly be great, but if you can’t, do what you can. You may well find that the more you do, the more you want to do, especially when you start to see and feel the results.

What It Does

On the simplest level, the more you move, the more weight you will lose. Remember that calories are units of energy, and the more energy you expend the more calories you burn. When you burn more than you consume, you win because you lose!

In terms of health, there is absolutely no doubt anymore that exercise is good for your heart, your lungs, and your blood pressure—to name just the most obvious health benefits of working out. And once your heart and lungs are working better, you’ll have more energy to do all the things you have or want to do (including sex). Exercise doesn’t tire you; on the contrary, it peps you up.

Weight-bearing exercise also strengthens your bones and joints and builds lean muscle tissue—and muscle burns calories faster than fat. I’m not talking here about bench-pressing two hundred pounds. Just pick up a couple of handheld weights (at whatever weight you can manage) and lift your arms over your head. Studies have shown that weight training done on a regular basis can help prevent osteoporosis and even help to rebuild bone already lost. In addition, building lean muscle helps to improve your balance and coordination so that you are less likely to fall and injure yourself.

In addition, many studies have shown that exercises helps to relieve stress and improve your mood by releasing chemicals in the brain called endorphins—the ones associated with what is often called the runner’s high. Some research has even shown that exercise can help to treat at least some forms of clinical depression. In a randomized controlled trial by researchers at Duke University, depressed adults who participated in an aerobic exercise program did as well as those treated with the antidepressant drug Zoloft. That doesn’t mean Zoloft doesn’t work; it just means that getting your butt moving can be a really cheap and effective drug.

Finally, exercise has been shown to promote better sleep, particularly in sedentary adults. Makes sense. If you feel better and are less stressed, you’re going to sleep better. And we’ve already discussed the fact that lack of sleep can lead to weight gain—not to mention irritability.

What to Do

As I said, I’m not a personal trainer—yours or anyone else’s. But here are a few tips I can pass along based on my own experience and the information I’ve gathered. None of this is rocket science, but it makes good sense and it’s worth repeating.

• If you can join a gym, do it. Not only will you have access to professional equipment and professional advice, but I’ve found that if you pay for something, you’re that much more likely to use it. Maybe join a Spinning class. You may find that it’s addictive.
• If there’s a sport you enjoy, figure out how and where you can do it. Tennis? There are many indoor courts you can use in the winter, and many parks have courts where you can play in the summer. Swimming? Find a pool. Skating (ice or roller)—find a rink. Or try something new. When you enjoy doing something, it’s no longer a chore; it’s fun. And if you can find a friend to do it with, so much the better.
• Find an exercise buddy. Many studies have shown that people who exercise with another person are much more likely to keep it up—due to mutual encouragement or the competitive spirit, or just because they know someone else is counting on them to show up.
• If you do nothing else, get out and walk. I live in the city, so I tend to walk a lot. In fact, research has shown that city dwellers on the whole tend to walk much more than those who live in the suburbs or the country, where the farthest walking distance is often from the door to the car. In good weather, look for a park. When it’s nasty (or very hot), try an indoor mall—just leave your cash and credit cards at home. Years ago, when I was living in Davenport, Iowa, I used to see people walking the mall in the middle of winter when it was around zero degrees outside. At first I had no idea what they were doing; I learned they were “mall walkers”—people who got their daily exercise by indoor walking, particularly in extreme temperatures. I thought it was brilliant! Safe, climate-controlled, and stimulating.
• I’m sure you’ve all heard about parking farther from your destination or taking the stairs instead of the elevator, so do it.
• Be realistic. If you make a plan that’s too ambitious or that doesn’t fit your lifestyle, you’re not going to keep it up. If you’ve never walked farther than the corner, don’t plan on starting with five miles. If you hate to get up, don’t plan on setting the alarm an hour earlier—do your exercise at lunchtime or after work.
• Remember that any movement is exercise. That means running around with your kids, cleaning the house, planting a garden, mowing the lawn, walking the dog—anything that gets you moving.
• Finally, if you’ve never done any exercise before—or in the last ten years—do consult a health professional before you start any new routine.

Bottom line: Physical activity is a great way to feel better, gain health benefits, and have fun.