Regular exercise can add years to your life, largely by keeping heart disease at bay. The trick, as we all know, is simply to get moving. But on some days that seems especially hard: It's cold, you're busy, your routine is out of whack. What to do when you've got the workout blues? Here are some tips from the pros.
Take 10 minutes
"Look at incremental gains ― don't start off trying to
do too much. I know you hear it's best to exercise for at least 30
minutes, but sometimes you don't have that; a 10-minute walk is
good for you too. You don't have to invest a lot in workout gear.
Just make sure you have comfortable shoes that provide adequate
support."
― Helen Harris, hiking coach, Leukemia and Lymphoma
Society, San Jose
Allow yourself to be a beginner
"Part of what makes it difficult is the expectation that you
have to be good, have to be flexible, have to perform as well as
others around you. Let go of those expectations and let yourself
make mistakes."
― Jennifer Preisler, co-owner and instructor, Yoga in the
Pearl, Portland
Set goals, exercise with friends
"It's good to have an event that you're training for. For the
beginning running groups I coach, we set a 5K event as a target,
and train for it over 12 weeks, starting out with walking and short
running intervals. I find the biggest reason my running classes are
successful is group support. Have a coach, have peers looking for
you to show up. The women in the classes feed off each other's
energy. And it's much better to talk things over during a run than
over a croissant."
― Carol Rewick, owner of Fleet Feet Vacaville and coach
for Running for Women, Vacaville, CA
Make your workout portable
"Take your stretch Thera-Band on the road while traveling.
(These used to be known as physical therapy rehab bands.) They are
light and can fit easily into a weekend or overnight bag, and you
can bring several bands of different resistances to work your upper
body and lower body. The bands can be affixed to a hotel doorknob
as easily as a tent stake or branch in the backcountry."
― Ashley Woods, owner and climbing school director, the
Spot Bouldering Gym, Boulder, CO
Your target heart rate
Most experts agree we should exercise at least three times a week for 30 minutes. More activity is even better: Dutch researchers recently found that the equivalent of a half-hour run five days a week can add nearly four years to your life. To get the most out of it, gradually increase your exertion level until you've reached your target heart rate, which is between 50 and 75 percent of your maximum heart rate (your age subtracted from 220). To find out if your heart rate is within target range, check your pulse by counting your heartbeats for 15 seconds, then multiplying by four.
A heart-rate monitor is a great tool if you'd rather skip the math. Held in place with a band worn around your chest, it detects your heart rate and automatically displays it on a watchlike wristband. Monitors cost from $60 for a basic model to $450 for versions with features such as satellite software that tracks your distance and pace. Before setting out on an exercise regime, consult your doctor if you're on high blood pressure medication or have other health conditions that may affect your exercise program. For more guidelines and a heart-rate chart, visit www.americanheart.org and search for "target heart rate."
