ALABAMA A&M and AUBURN UNIVERSITIES

For more information,
contact Donna Reynolds, Extension Assistant Editor

EXERCISE MAY BE EASIER THAN YOU THINK

AUBURN, JAN. 22---Every January many Americans resolve to exercise more and eat less. Unfortunately, few succeed in keeping those resolutions.

Despite warnings from physicians, nutritionists and fitness experts, about a third of American adults and a fourth of American children are overweight. Overall, 58 million Americans are obese. Part of the reason for this problem is the low level of physical activity.

One reason it's been difficult to get sedentary individuals to exercise is they see exercise as a complicated routine dominated by a lot of "have tos" such as, "you have to be in pain to benefit," "you have to practice an hour a day to reap any health benefits," "you have to wear special clothes," or you have to participate in certain sports, says Dr. Bob Keith, Extension nutrition specialist with the Alabama Cooperative Extension System.

These perceptions are wrong and have helped prompt an epidemic of inactivity even though health benefits result from a variety of physical activities. Health officials now emphasize a more moderate approach to exercise. They encourage people to simply get out and move more.

People should think of physical activity as a part of theirdaily routine rather than thinking they have to make radical changes in their lifestyle in order to exercise, says Keith.

Many people's excuse for not exercising is "I don't have time." They say they can't possibly get up half an hour earlier to exercise, or take a half hour from their lunch break. Yet, most can muster the willpower to get up 10 minutes earlier a day or take 10 minutes during their lunch hour. Taking several 10- minute exercise breaks throughout the day easily add up to half an hour.

Americans can obtain health benefits simply by doing 30 minutes of moderate-intensity physical activity over the course of a day. It's not an all-or-nothing matter as many may think, says Keith. It's not necessary to jog or work out on a step machine or treadmill for 30 minutes non-stop. Taking the stairs at work instead of using the elevator, walking down a long hall several times during the day or walking to work can count as beneficial physical activity.

Studies have shown the greatest decline in mortality and morbidity occurs among sedentary people who begin to exercise 2 moderately rather than in active people who become more active.

Exercise should include all sorts of physical activities, such as dancing, gardening or other yardwork, biking, skating, walking, housecleaning, and performing manual labor.

Keith warns people who are not regular exercisers to checkwith their physicians before undertaking any physical activity that is more than they normally do.

Also, don't overdo. Many people burn out on exercise the first couple of weeks because they try to do too much too fast. They get real sore or in some cases injure themselves.

Start slow and pace yourself, says Keith. For example, start by walking one flight of stairs, then add another and another. Let your body adjust to the new physical activity before pushing it further, says Keith.