The essentials

If you need convincing about the benefits of exercise, consider the latest scientific findings showing that regular exercise results in:

• A reduced risk of suffering from major, life threatening illnesses like heart attacks and strokes
• A reduced risk of certain types of cancer
• Lower blood pressure
• Lower cholesterol levels
• Reduced risk of diabetes, especially in later life
• Lower levels of body fat and, consequently, body weight
• A better quality of life, especially as you age
• A better outlook on life, and a ‘healthier’ state-of-mind

One of the biggest problems faced by people starting out on an exercise programme is an inability to stick it out – the majority of those who embark on an exercise campaign soon slip back into their previous, couch-potato habits. There are many reasons for this – but if you’re aware of them– you can work out a plan that will help you keep to your exercise programme. So what are the excuses for giving up on exercise and the possible solutions to keep you on track?

“I just can’t find the time to exercise”
Recent guidelines from the American College of Sports Medicine suggest that 20–30 minutes of exercise, between three and five times a week, are all that’s required to maintain health and fitness. To make things even easier, you can include ‘lifestyle’ activities that increase heart rate within this. We’ve produced a guide of daily activities you can do without having to go anywhere near a gym or your training shoes – all of which can contribute to your weekly exercise routine.

“I’ve been lifting weights for 2 months but I don’t feel fitter and have put on weight, so I’ve given up”
Lifting weights is great strength training, but not always ideal for someone who has previously done little or no exercise and who wants to get fit. Aerobic exercise, which elevates the heart rate, is preferable in this case and is more likely to develop the heart – the body’s most important muscle. Maintaining a good level of flexibility is also vital, since this will improve range of movement and reduce the risk of injuries occurring.  

“I get bored when I exercise”
It’s vital to choose a type of exercise you enjoy. Don’t feel pressurised into going out for a jog if you hate running. Find an activity that you’re happy with. Exercising with other people also helps keep you motivated and makes exercise more fun. Add variety to your exercise programme – by including different types of exercise into your programme you’ll reduce the chances of getting bored, and also ensure that you use plenty of different muscle groups. Click here to get an idea of the different types of exercise that you could do, and see which will be of most benefit.

“I found the exercise programme too tough”
The old adage that there’s ‘no gain without pain’ is total nonsense. Anyone who tries to push themselves to the limit each time they exercise is asking for trouble and will quickly start to dread the next exercise session. As a simple guideline, exercise that produces ‘tolerable discomfort’ will be sufficient to produce gains in health and fitness. Aerobic exercise within the correct heart rate zone is an ideal way of getting fit without getting tired. Calculate your own personal heart rate training zones.

“I was really enthusiastic until my back gave out during the first week”
Back problems are common, usually caused by trying to do too much too soon. Quite literally, don’t try to run before you can walk. Far too many people get enthused by the prospect of a ‘get fit’ campaign, and starting exercising at an intensity which is far too high. Their body can’t cope, and soon responds with an illness or injury. The worst culprits are those who try to relive former glories, by digging the training or squash shoes out of the bottom of the cupboard and assuming that they can start back where they left off – perhaps as long as 15 years ago. Sadly, our bodies decline very rapidly if we don’t exercise, and even an ex-Olympic athlete will have to begin again at the lowest level if they’ve been out of action for more than a year or so. To help you get started, use our checklist of things to do before embarking on an exercise programme.

“I’d love to exercise, but I need advice on what to do”
Joining a reputable gym will give you access to qualified instructors who can advise – and supervise – your exercise programme. Our guide on what to look for in a good gym will help you ask the right sort of questions before deciding the type of gym that suits you. Alternatively, a good personal trainer, or subscribing to an Internet-based support service, like Body IQ, will provide the support and advice that you need.

“I started exercising to lose weight, but in 6 weeks I’ve only lost 4 pounds”
It may have taken 20 or 30 years to gain those extra pounds or stones, so don’t expect to lose them in a matter of weeks. The only sensible and effective way to lose weight is to combine regular exercise with a controlled diet, where calorific intake is reduced by cutting down on intake of fat and alcohol in particular. Most of us eat between 2000 and 3000 calories a day, but to lose one pound, we have to expend approximately 4000 more calories than we consume. This means that the most anyone will lose is about 1–2 pounds per week. Our section on exercise, calories and weight loss gives an indication of the number of calories that are burnt up by different sports and activities, but weight loss will only happen if energy intake is controlled at the same time. The Healthy Eating  section shows how you can do this.