How to beat exercise excuses

8. "I have to watch my kids."
If they are infants or toddlers, exercise at home while they nap; pedal a stationary bike while they play or read. Push them in a stroller while you walk. Join a gym that has day care. And when they're old enough, get them involved in a game of tag or hopscotch, or build an obstacle course and race them through it. Plan family activities that will get you all moving, such as biking or swimming.

9. "I don't know how."
Sure you do. Almost any physical activity counts. Even if you've never mounted a bike or held a racquet, you can walk, climb stairs, and do simple strength and flexibility exercises. You can also learn new skills from books, videos and lessons.

10. "Something always comes up at work, and I get home too late to exercise before dinner."
Another common problem. Exercising after dinner is not a good solution, since a full stomach will put extra stress on your heart and circulation. Try to get in a walk or a trip to a nearby gym at lunchtime. Many enlightened companies provide exercise facilities on site; see if you can get your employer to consider adding one -- it's good for morale, and it will cut down on health-care expenses and absenteeism.

Unfortunately, corporate policy is not in your control. Fortunately, however, you can control your own schedule. For many of us that means getting up early enough to exercise before work. You have most control over your schedule before the demands of work and family kick in. And you won't miss the sleep nearly as much as you think. Be particularly careful to warm up thoroughly before early morning exercise, since adrenaline levels, blood pressure, and cardiac risk all peak in the wee hours.

11. "I used to exercise and I felt better. But for some reason I stopped."
Start over, and this time make exercise a part of every day. Keep an exercise log to make sure you don't fall off your bike again.

12. "I get plenty of exercise."
Perhaps. If so, you have my congratulations. But if it's wishful thinking, take steps to make your perception a reality.

13. "My neighbourhood is not safe."
Exercise in your home or travel to a better location. Walk at the mall, join a gym, or walk before or after work or at lunchtime. If you can make time, you can make a place, too.

14. "I'm afraid I'll get arthritis."
You won't -- or, at least, you won't get it from exercise. Moderate exercise in the No Sweat venue is easy on the joints. In fact, even high-impact sports like running are safe for joints. Most studies find no link between running and arthritis, and some actually report that long-distance running is associated with a substantial reduction in the risk of musculoskeletal problems and disability.

15. "I have heart disease [or diabetes, arthritis, or other medical problems]."
You will need medical clearance before you exercise, and you will probably need an individual exercise prescription. Cardiac patients, in particular, should have stress tests and, if possible, supervision in a cardiac rehab program as they learn to monitor themselves. All in all, though, some form of exercise is suitable for most patients, and exercise is actually an effective treatment for many conditions.

16. "I'm too old."
Not likely. Old age is not an illness, but it does require modifications. It's never too late to start; before you use the calendar to cop out of exercise, remember that frail institutionalized octogenarians benefit from strength training. Exercise will actually make your body "younger" at any age.

17. "I'm too tired; I don't have enough energy."
It may be the worst excuse of all. Inactivity produces fatigue and lethargy. Exercise promotes vigour and energy. Try it and see. You may have to drag yourself out at first, but if you stick with it, in time you'll have to hold yourself back.

18. "It hurts."
Most likely you're doing too much too soon or too little stretching and warming up. Learn how to prevent, recognize and correct common exercise-induced aches and pains. If you can't do it yourself, get professional help. Exercise should not be painful, and No Sweat exercise shouldn't even feel hard.

19. "I get winded."
That's exactly why you need to exercise. And always remember to warm up, start out gradually, and pace yourself properly. Healthy people should never huff and puff during moderate exercise.

20. "Jim Fixx."
Even if you don't remember the tragic case of the jogging guru who died while running in 1984, you've probably heard of someone famous who has had a heart attack while exercising. It's rare, but it gets plenty of press. In fact, regular exercise will sharply reduce your risk of heart attack and sudden cardiac death. Moderate exercise is even safer than intense activity, but it's still serious business.

People have lots of reasons for not exercising -- but doctors have many more reasons why exercise should be woven into the fabric of daily life. View exercise as an opportunity, not a chore. Be grateful for all the options and opportunities at your disposal. Above all, consider your priorities. If good health is a high priority for you, exercise will become one, too. Make it happen.

Page 2 of 2

Excerpted from The No Sweat Exercise Plan: Lose Weight, Get Healthy, and Live Longer by Harvey B. Simon, M.D. Copyright 2006 by the President and Fellows of Harvard College. Excerpted with permission from McGraw-Hill. All rights reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.