Can't seem to find the time, energy, or commitment to exercise? You're not alone.
Nearly 41 percent of American women don't meet the minimum exercise goals—30 minutes of moderate exercise most days of the week—recommended in the Dietary Guidelines for Americans, according to Charlotte Schoenborn, a health statistician at the National Center for Health Statistics (NCHS) in Hyattsville, Maryland.
If you don't get up and get moving, you share the same increased risk of coronary heart disease as cigarette smokers, people with high blood pressure, and those with high cholesterol. All it takes to reduce that risk is a simple 30-minute stroll around the neighborhood at least five days a week. That half-hour's worth of moderate activity also cuts your risk of stroke.
"It is especially important for women to know the benefits of being active," says Rachel Coolman, R.D., a certified physical fitness specialist with the Cooper Institute in Dallas. "In addition to reducing feelings of depression and anxiety, building healthy bones, and reducing the risk for certain cancers and type 2 diabetes, physical activity reduces the risk of cardiovascular disease—the No. 1 killer of American women."
Many women believe that health benefits can only be obtained from going to the gym, wearing color-coordinated fitness outfits, and sweating for long periods of time. Not true, Coolman says. "Research clearly indicates that just 30 minutes of physical activity on most days of the week will reduce the risk."
Don't let the 30-minute rule prevent you from getting started. You'll still get the same fitness benefits if you break up that half hour into smaller chunks of time. Three 10-minute walks or two 15-minute flurries of activity will work just as well. Start off by working in one 10-minute activity each day. "When this becomes a habit," Coolman says, "add another 10-minute activity. This way, you'll incorporate physical activity into your daily life and maintain the behavior over time."
Finally, remember that most activities are more fun, and you are likely to stick with them, if you pair up with your co-worker, friend, spouse, kids, or even your dog. Whatever activities you choose, make daily exercise an enjoyable habit that you can keep.
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