Leslie Vandever who is a professional journalist and freelance writer with more than 25 years of experience. She lives in the foothills of Northern California where she writes for Healthline.
“80 percent of success is showing up.” – Woody Allen
In this day of ‘round-the-clock fitness centers, boot camp-style training courses for suburban moms, and TV commercials blaring at us to get this fitness video or that muscle-building-fat-burning-coffee-making machine, we should all be as fit and healthy as Navy Seals, if not as uniformly rock-jawed. Yet, according to the Centers of Disease Control and Prevention, more than two-thirds of American adults are overweight and a third are obese—that is, they have a body-mass-index of 30 or higher—and roughly 17 percent of our children from ages two to 17 are obese as well.
It’s alarmingly clear that we need to do something about this pudgy—and growing ever-pudgier—problem. So how do we motivate ourselves to get some exercise?
Exercise Saves Lives
We can start with why obesity is so treacherous to our health and overall well-being. It’s the second-leading cause of death in the U.S.—only smoking kills more Americans. Abdominal fat is a top indicator of risk for obesity-related diseases, like cardiovascular (heart) disease and type 2 diabetes. Others include endometrial, breast, and colon cancer, high blood pressure, high cholesterol, stroke, liver and gallbladder disease, sleep apnea and respiratory problems, osteoarthritis, and gynecological problems. Several of these diseases and conditions are killers. And although exercise alone can’t prevent them, it can greatly reduce their risk when combined with a healthy, nutritious diet that focuses on healthy weight loss and maintenance.
Overweight and Obesity Are Costly
Treating the health consequences of carrying too much weight on the human frame costs each of us—and the nation—a whole lot of money. In 2012, diagnosed type 2 diabetes alone cost $245 billion, including $176 billion in direct medical costs and $69 billion in lost productivity.
Jump-Start Your Workout Moto
But maybe you’re not overweight or obese. Maybe you’re just trying to stay reasonably slim, attractive, and healthy. You already know all the reasons that working out is good for you, but you still can’t seem to hit the mats or the machines on anything close to a regular basis. Try keeping these tips in mind when it’s time to tie on the tennis shoes:
- Exercise can improve your mood. It’s true—when you work out, your brain releases chemicals that can make you feel happier and more relaxed. Doing something just for you that’s so positive and healthy can also influence your self-esteem and your overall confidence levels. Oh—and exercise can be downright fun. Choose types of exercise that you really enjoy.
- Exercise helps control weight. Yep, we’re back to that one. But the fact is that exercise not only burns calories while you’re doing it, it also keeps your entire metabolism working more efficiently so that your body burns more calories even when you’re resting. It’s a free bonus
- Exercise can increase your energy levels. By being physically active you’re helping your body deliver and use oxygen and nutrients more efficiently, which strengthen muscles and increase your endurance levels. With your heart and lungs working at their best, you’ll have more energy for everything else to do every day.
- Exercise can help you sleep better, feel better, and look better. Who doesn’t want to get a good night’s sleep and wake up each morning feeling ready to tackle the world? And who doesn’t want to be as attractive as possible? Exercise is a huge factor in all of these. What could be a better motivator?
It Doesn’t Take That Long
Finally, keep in mind that you don’t have to spend hours at the gym to get the benefits of working out. Instead, go for what the Centers for Disease Control and Prevention recommend for adults: 30 minutes of moderate exercise three days a week, and 30 minutes of stretching and weight-bearing exercise on the other two days. All you really need are a good pair of walking shoes for a brisk walk and some exercise bands to get started and keep going. Just show up. You can do it.
Leslie Vandever is a professional journalist and freelance writer with more than 25 years of experience. She lives in the foothills of Northern California where she writes for Healthline.
References:
• Defining Overweight and Obesity. (2012, April 27) Centers for Disease Control and Prevention. Retrieved on August 24, 2014 from http://www.cdc.gov/obesity/adult/defining.html
• Overweight and Obesity: Facts. (2012, April 27) Centers for Disease Control and Prevention. Retrieved on August 24, 2014 from http://www.cdc.gov/obesity/data/facts.html
• What Causes Overweight and Obesity? (2012, April 27) Centers for Disease Control and Prevention. Retrieved on August 24, 2014 from http://www.cdc.gov/obesity/adult/causes/index.html
• The Cost of Diabetes. (2014, April 18) American Diabetes Association. Retrieved on August 24, 2014 from http://www.diabetes.org/advocacy/news-events/cost-of-diabetes.html
• Exercise: 7 Benefits of Regular Physical Activity. (2014, April7) Mayo Clinic. Retrieved on August 24, 2014 from http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389?pg=1