Davis Islands Today

By Mark Misner

If you have read any of my previous columns, you know that it really does not take much to get me excited about exercise. After over twenty years as a personal trainer, I still smile at each new piece of research that ultimately reinforces the many virtues of a healthy exercise commitment.

The June 2008 issue of the Tufts Health and Nutrition Newsletter reviewed some exciting research. Basically, feelings of fatigue and lack of energy are not valid excuses for skipping or postponing your exercise. Are you often felling tired? This is an ongoing excuse that most use to wait until tomorrow to do their next exercise session. Well there is an ever-growing body of evidence that shouts out, “Get up off the couch and move!”

A team of researchers at the University of Georgia estimated that 1 of every 4 people suffer from persistent feelings of fatigue. These researchers found that regular, low-intensity workouts, such as a leisurely stroll, boosted participants energy levels by 20%. (If you have not recently been active, remember to consult your physician before you begin an exercise program.)

It gets even better. This research further reinforced numerous other studies supporting the psychological benefits of exercise. According to lead author, Tim Puetz, PHD, “Exercise traditionally has been associated with physical health, but we are quickly learning that exercise has a more holistic effect on the human body and includes effects on psychological health.”

If you are prone to gently say to yourself, “You are too tired to exercise. Exercise will only cause more fatigue.” Then you need to dig a little deeper to motivate yourself by recalling research such as that summarized above. Keep in mind that you will gain energy and productivity from regular exercise. It only takes a little effort to gain a lot of energy from exercise.

Now if you want to achieve additional benefits of exercise, such as melting away unhealthy body fat, you will likely need to raise the bar higher. To improve your body composition (lose body fat), I recommend;

• Two to three safe, challenging, weight training sessions each week.
• Four to six days of healthy, heart pumping, aerobic exercise.
• And a diet including consistent, moderate calorie eating decisions.

All of these things are important to healthy living. You decide at what level you want to progress and set your goals accordingly. Once you start to exercise regularly, it will get easier and easier to motivate yourself, both because of increased energy and noticeable changes in your health. To keep your exercise from getting dull you should vary the type of exercises and the setting. If you usually run or walk on a treadmill, head outdoors instead. Try some new weight training exercises or a different form of aerobic exercise. You might be surprised to find some things you really enjoy, and the more you enjoy your exercise time, the easier it is to commit.

You are worth the effort. Get moving today. Have a very healthy day.

Mark is a Certified Personal Fitness Trainer and the president of Body By Design, Inc. – Personal Trainers; he has been helping clients realize their health and fitness goals for over nineteen years.