Do you ever get confused about what amount of exercise is enough for good health? Research results appear fairly regularly in newspapers and magazines telling us how much exercise is optimal. The problem is that the research results conflict with each other.

One source says that 15 minutes of exercise is enough, while another source concludes that at least 30 minutes of cardiovascular exercise, five times a week, is required.

No wonder there is confusion. While some people simply don’t enjoy exercise, many have so little time in their work day that adding exercise, whether it is 15 minutes or 50, is a major challenge.

So, what is the right amount? Given that many Americans are fairly sedentary, even a small amount of physical activity is a positive step.
For those who are not physically fit or active, starting a fitness program that adds 30 minutes of exercise, five times a week may seem overwhelming, difficult to sustain over time, and possibly unhealthy.

If you aren’t fit or active, the first step is to obtain a physical from your physician. Have an understanding of any physical limitations, as well as any concerns your physician may have.

The second step is to set a reasonable goal. The key to increasing and maintaining physical activity is to set a goal that you know you can reach, then build from there. Add exercise or an activity that you know you’ll follow through with and be successful. Pick an activity that has, at the very least, the potential of enjoyment for you. If you choose something you don’t enjoy you are not likely to stick with it.

Some people need the structure and participation of a formal aerobics class, while others prefer to exercise at home using videotapes or DVDs. For some, regularly walking in the company of a friend makes it more enjoyable. Each person can motivate the other. Apart from structured exercise, physical activities like dancing, hiking, housecleaning, and yard-work count towards increasing heart-rate and fitness.

Pay attention to how you think about exercising. Do you imagine yourself dragging through the activity? Or do you think about it in negative ways? What you imagine and how you think can determine how you feel. Consider referring to exercise as “Play-time” or “My time for me”.

Focusing on all the benefits of being active will help. It is more motivating to know that physical activity:
·Burns calories and fat
·Increases metabolism
·Helps you cope with stress by providing an outlet
·Helps to increase muscle, giving you a stronger, leaner look
·Allows you to breathe more deeply, increasing circulation and a greater feeling of energy.
By being more active you are doing something positive and healthy for your body, your health, and your self-esteem. Whether you exercise for 15 minutes or 50, twice a week or five times a week, what is important is to do what you enjoy and what you’ll maintain over time.

Here’s my motto:
·Start where you are.
·Do what you can.
·Honor yourself: mind, body, emotions, and spirit.
·Take small steps that you can live with.
·Keep in mind your future vision for yourself.
·Enjoy the ride.

Sue Stevenson, Ph.D., is a psychotherapist in Littleton and the author of Adventures with Guided Imagery: Using Your Mind and Imagination to Nurture Skills and Master Life. 303-794-8194 or visit www.suestevensonphd.com.