People who have never participated in an exercise program or start and stop programs can improve their health significantly by beginning and maintaining a program that builds up to a moderate level of exercise.

There are two key messages here; the first is beginning and the second is maintaining. Too frequently people will get ready to get fit only to abandon their efforts within a few weeks. The reason that most exercise programs are abandoned so soon is that people set unreasonable expectations for themselves, could not achieve those expectations or hurt themselves trying and just gave up. For example, if you are a 45-year-old male who leads somewhat of a sedentary lifestyle, you will not be able to immediately achieve the same level of fitness you had as a 25-year-old. Exercise is personal, it is about your individual health and you have nothing to prove to anyone else. Do not go out and try and compete with a much younger group or deceive yourself into thinking that you are still 25.

What is moderate exercise? The Surgeon General defines moderate physical activity as one that uses 150 calories of energy per day, or 1,000 calories per week. Here are some examples of just how easy it is to get started:

• Walk briskly for 20 - 30 minutes at least three days per week. Remember that if you cannot easily carry on a conversation you are walking too fast. Slow down and give yourself the time to achieve that level of fitness.
• Garden for 30 - 40 minutes at a time. Be sure you follow your safe lifting techniques so you avoid back strain.
• Wash and wax your car for 45 - 60 minutes. A great upper body workout.
• Swim laps for 20 minutes. You will need to build up to achieving this, start with 5 minutes.

So go get started! You will feel and look better and substantially reduce the risk of developing coronary or dying from coronary artery disease, diabetes, hypertension, or colon cancer.

Remember, if you have had a major medical event, share your exercise plan with your physician prior to starting. For those of you who do not have an existing medical condition, consider consulting an exercise professional prior to starting.

At Mercy Hospital, want to know how you are doing. Let us know how exercise has improved your life. If you need a little help getting started, we are here to help you.