Fit Exercise into your busy schedule? That’s as absurd as saying that there are eight days in a week. First, you’ve never exercised before or regularly played a sport. Second, you’ve never been into the  fitness crowd and third, you’re far too busy to even think about  exercise. In other words, You're just not into it. 

Of course your friends talk about it and rave about the latest fitness  craze, but you’ve seen it too often, some of them are on the “on-again-off-again” treadmill / stair master mania, and you wonder why  they haven’t shed the fat that they’re desperately still trying to hide.

Seeing what your friends go through and not seeing any results, you  cling to the notion that your total lack of interest is justified.  You’re not the least bit inclined to engage in these circus-like  contortions or do those mindless freestyle strokes in the water.

 That  would only encroach into your already busy schedule of juggling  family, home and career. These three combined – husband/children/work are your exercise. Before tackling the idea of fitting exercise into your busy schedule, itmight be better if we start with the concept of self-assessment and then familiarize ourselves with the disease-prevention aspect ofexercise. Once you’ve accepted the fact that exercise is good for your health,then you can consider some of the ways you can include it into yourlife.

SECTION 1: ASSESSING PHYSICAL DAMAGE AND ACCEPTING THE

IMPORTANCE OF EXERCISE

Lifespan and Physical Appearance

The average life span is 80 years, give or take a few years. The truth is, a significant number of people look and feel 80 before their time. They have:

 sagging dry skin unsightly posture an uneven and unsteady walk aching joints

If their outward appearance is bad, imagine what the inside machinery is like. Most likely, it’s even worse:

 clogged blood vessels heart problems mounds of sugar and fat parked in or around vital organs Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.

If fitness authorities had it their way, they’d create legislation to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

But fitness shouldn’t be associated with any age. You can start at 10 or at 30 – even at 50 or 60. Fitness should not be seen as the cure for an illness you already have, but as preventative maintenance.

Assessing Your Fitness Level

Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” have devised a questionnaire for assessing physical damage to a body as a result of no exercise. We will borrow some of their guidelines:

Start with the question, “How do I look?” Do any of these answers apply to you?

➢ Am I overweight? Do I look like an apple or pear?Do I have a spare tire?

Has my skin become excessively dry, almost paper-thin? Next, ask: “How do I feel?”

➢ Do my joints hurt before or after any physical exertion?Am I constantly worried and anxious? Do I feel tired and sluggish most of the time? Do I suffer from mood swings? Last question, “How am I doing?” Is walking and climbing stairs difficult?  

➢ Do I have problems concentrating? 

Is running impossible for me now? Am I unable to sit straight,

preferring to slouch or stoop my shoulders?

You’ve completed your basic assessment. Note, however, that other exercise or fitness gurus will have their own parameters or indices for assessing your body’s overall state. Turning You into a Fitness Buff! After going through the assessment phase, you’re probably experiencing a “rude awakening”. 

Slowly but Surely…

In fact “slowly but surely” was probably what motivated Denise Austin to come up with her popular one-Minute exercises. She had two types of people in mind when she designed the oneminute movements:

▪ Uninitiated

▪ People on the go

It’s a quickie society we live in; we want everything quick, especially exercise.

Benefits of Exercise

If you make exercise part of your day, Denise Austin believes you’ll

already experience some noticeable benefits.

These include:

✓ Waking up in the morning feeling refreshed

✓ Walking with a gait

✓ Having energy left at the end of the day

✓ Feeling more optimistic about recreation

✓ Sleeping more soundly at night

More Benefits of Exercise

The benefits above are general. Let’s examine the more specific

benefits of exercise on specific parts of the body, as described by

Goldberg and Elliot:

✓ Exercise prevents heart disease

The average ratio of total cholesterol to HDL cholesterol (good cholesterol) is about 4.5. If this ratio doubles or reaches 7, you double your chances of developing coronary heart disease. You reduce that risk by as much as 50% if your ratio is 3 or lower.

The lowdown on cholesterol: not all cholesterol is bad. You have the good one (HDL-1 and HDL-2), the not so bad one (VLDL) and the harmful one (LDL).

To get your ratios, divide the total amount of your cholesterol by your amount of HDL. The lower the ratio you have, the better.

✓ Exercise prevents osteoporosis

28 MILLION AMERICANS HAVE OSTEOPOROSIS. 80% ARE WOMEN. ONLY ¼ OF THIS 80% KNOW THEY HAVE THE CONDITION AND ONLY HALF ARE BEING TREATED.

THE ANNUAL OSTEOPOROSIS BILL TO THE UNITED STATES IS $14 BILLION.

STUDIES HAVE SHOWN THAT SUFFICIENT AMOUNTS OF CALCIUM AND REGULAR EXERCISE BUILD STRONG BONES.

WHILE GENETICS PLAY A MAJOR ROLE IN DEVELOPING THE RISKS OF OSTEOPOROSIS, INDIVIDUALS CAN CONTROL SOME FACTORS THAT WILL HELP PREVENT THEPROBLEM.

PEAK BONE MASS IS ATTAINED IN YOUR 20’S. STARTING AN EXERCISE PROGRAM WHILE STILL YOUNG, EVEN IF YOU LIVE IN THE FAST LANE, WILL HELP YOU AVOID BONE DISEASE.

✓ Exercise prevents diabetes

People are still debating how much exercise an individual needs, but for people with type 2 diabetes, exercising three or more times a week improves fitness and blood sugar levels. If you have type 2 diabetes and are overweight, exercise done with the following parameters would be of tremendous benefit: intensity of 60%-70% maximal heart rate, with duration of 30 or more minutes, 4-7 days each week.

There have been hundreds of documented reports that reveal how people’s lives have significantly improved and the remarkable transformation that their bodies experience after they made the decision to take ownership of their weight and fat problems.

In fact, Diane Rinehart (former Toronto magazine editor and writer) wrote in the Montreal Gazette on December 12, 2005:

“What we’re hearing about…is waiting times in emergency and operating rooms for ailments such as hip replacements, heart surgery and amputations. That’s a shame because the fact is, if we dealt with obesity, we wouldn’t be facing the epidemics of heart disease, stroke, arthritis and diabetes that clog our hospital waiting rooms and OR’s.”

2. HOW TO INCLUDE EXERCISE

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club, changing into a tennis outfit and then showering afterwards?

YOU THINK, “THAT’S ALMOST 3 HOURS – THREE HOURS I COULD DEVOTE TO NURTURING MY CLIENTS AND EXPANDING MY SALES TERRITORY.” THE BAD NEWS IS, BEING PENNY WISE AND POUND FOOLISH DOES NOT WORK IN ANY CIRCUMSTANCE, ESPECIALLY WHERE0 FITNESS AND HEALTH ARE CONCERNED.

ARE THOSE THREE HOURS WORTH SKIPPING DURING A GIVEN WEEK WHEN YOU KNOW THAT YEARS OF OPTIMUM HEALTH CAN BE YOURS IF YOU HAD A POSITIVE ATTITUDE ACCOMPANIED BY REASONABLE DOSES OF DISCIPLINE?

A Simple Exercise Program

INSTEAD OF IGNORING EXERCISE ALTOGETHER, HERE’S A SUGGESTION FOR INTEGRATING IT INTO YOUR BUSY SCHEDULE. THINK OF EXERCISE LIKE YOU THINK OF A MAJOR TASK IN THE OFFICE. BREAK IT UP INTO TINIER COMPONENTS.

INSTEAD OF SPENDING TWO HOURS IN THE GYM OR IN THE TENNIS COURT LIKE

YOUR FRIENDS DO, ASK YOUR TRAINER TO DIVIDE YOUR WORKOUT PROGRAM.

SUGGESTION A

30 MINUTES FOUR TIMES A WEEK, I.E.: 20 MINUTES CARDIO, 10 MINUTES WEIGHTS (1 MUSCLE GROUP, E.G. LEGS)

SUGGESTION B

30 MINUTES THREE TIMES A WEEK

MON: 20 MINUTES CARDIO + 10 MINUTES STRETCHING;

TUES: 20 MINUTES WEIGHTS (2 MUSCLE GROUPS, E.G. BACK AND ABDOMINALS) + 10 MINUTES OF CARDIO.

WED: 20 MINUTES CARDIO + 10 MINUTES OF WEIGHTS (TWO MUSCLE GROUPS, E.G. TRICEPS OR CHEST, BICEPS OR SHOULDERS)

SUGGESTION C

20 MINUTES 5 DAYS A WEEK.

WEEK 1: ALL CARDIO

WEEK 2: WEIGHTS

WEEK 3: CARDIO ON MON/WED/FRI

WEEK 4: WEIGHTS ON TUES/THURS

REPEAT THE ENTIRE CYCLE WHEN YOU GET TO MONTH 2.