"I can't find time to exercise"
Do you often find yourself coming up with excuses not to be physically active?
Here are the facts that debunk popular physical activity myths. Being physically active is one of the most important things you can do to keep your heart and lungs healthy and to help maintain a healthy weight.
Myth: "Physical activity takes too much time."
There are many ways to make physical activity manageable. You can get health benefits from periods as short as 10 minutes, several times a day. Aim for three 10-minute periods most days of the week. Walk the dog before work, go for a walk at lunchtime, do yard chores, or play with your children after work.
If you're aiming for 60 minutes daily—a good goal if you're trying to avoid weight gain—try carving out some "fitness time" early in the day, before your schedule gets too busy. When you consider that there are more than 10,000 minutes in a week, 60 minutes a day is a very small amount of time!
Myth: "Getting in shape makes you tired."
Once you begin regular physical activity, you're likely to have even more energy than before. As you progress, daily tasks will seem easier. Physically active adults have a lower risk of depression and cognitive decline with aging.
Physical activity also strengthens your heart and lungs, reduces coronary heart disease risk factors, reduces your risk of heart attack, and may improve your quality of sleep.
Physical activity has both immediate and long-term benefits. Your very first exercise session can enhance insulin action and help reduce stress. Begin by making small changes and focusing on the many benefits of physical activity.
Myth: "I have to do a lot of activity to get healthier."
Good news! Even modest amounts of physical activity will benefit your health. Some physical activity is much better than none. The "2008 Physical Activity Guidelines for Americans" recommend that adults do at least 150 minutes of moderate-intensity aerobic activity each week.
So, your goal could be 30 minutes on 5 days of the week. Moderate-intensity aerobic activities include activities that use your large muscle groups (like a brisk walk) and can be sustained at a pace that increases your breathing and pulse rates above resting levels.
Other options are to do 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week, or to do a combination of both moderate and vigorous activities.
Myth: "Taking medication interferes with physical activity."
In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure medications. If you currently take medications, be sure to inform your doctor that you plan to add physical activity to your lifestyle so that you can be properly monitored.
Source: Health Information Network of the National Heart Lung and Blood Institute
