How to Create a Simple Exercise Plan!
Written by Marianne E. Morano, M.S., ACSM, CWC
Everyone knows exercise is beneficial for health. One of its many benefits is lowering the risk of, and preventing diseases such as: heart disease, cancer, diabetes, stroke, and obesity to name a few.
Did you know that at least 90% of all cancer is related to lifestyle choices! Exercising for as little as 30 minutes a day at moderate intensity may decrease cancer risk by 30%-50%, and yet only 23% of the U.S. population exercises regularly? The reason is we are creatures of habit and habits are difficult to change.
Studies show that moderate to vigorous physical activity performed for most of your life can decrease cancer risk as much as 80%. Even if you have not begun an exercise program until later in life, you still have protective benefits from most cancers and disease in general. It is never too late to begin a program.
The problem for most is resistance. Many are resistant to exercise, stating time as the number one barrier. We all have the same 24 hours in a day. What you do with that time is key. In reality, no one has time for exercise with the never - ending list of demanding ‘musts’ we have to accomplish in a day.
That being said, if you schedule exercise as part of your day, the chance of accomplishing this task is greater. To be successful, exercise has to be scheduled so it becomes habit. As with any skill, it takes practice. Finding the right type of exercise that you enjoy, the time of day, and the amount of time you can devote to exercise is crucial to sustained success.
As you practice exercise daily, you will begin to adapt to this lifestyle change and it will become habit over time. The chemicals released during exercise help to reduce anxiety and depression, and increase those feel good emotions. You will be surprised how you can no longer live without exercise as the body adjusts to feeling happier, relaxed, stronger, energetic and focused.
Sometimes it is difficult to begin an exercise program even though we have made the initial commitment. There are a few things to consider. First, it is important to know your exercise level so you can participate in a program that is challenging without being too difficult to cause injury. Second, it must be enjoyable to be sustained over time. Third, a plan must be devised to ensure the proper progression of exercise and to encompass all of the muscles and cardiovascular system.
This brief video presentation explains how to create a simple exercise plan to begin your journey in making exercise part of your lifestyle. For further information visit our site or contact a fitness professional to assist you in devising a plan that is goal oriented and sustainable long term.
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Marianne E. Morano, M.S., ACSM, CWC serves on Cancer Schmancer's Medical Advisory Board. She is a Clinical Exercise Physiologist and the CEO and Founder of Fit or WHAT, Inc. Her mission is to empower clients and the community to achieve their personal best through healthy lifestyle programs, creating longevity and quality of life.
