No more excuses…. now is the time to get moving!

Exercise doesn’t always mean training for a marathon or pumping iron at the gym. Just doing some moderate-intensity activity that you enjoy can have tremendous health benefits for your body and mind. Don’t be discouraged by the 30 to 60 minute, 5 days a week recommendation that you’re used to hearing. It is more important that you start at your own pace and ease toward a reasonable goal. To begin, try exercising for 15 minutes per day and adding 5 minutes a week to boost your chances of sticking with your new exercise plan.

Given what we know about the health benefits of regular physical activity, you might be wondering why two out of three (60%) Americans are not active at the recommended levels. Below are some of the most common reasons people give for not being active and ideas for overcoming those barriers.

Lack of Time: Add physical exercise to your daily routine. Take the dog for a walk, exercise while watching television or at work, park farther away from your destination, or take the stairs instead of the elevator. At work, while at your desk, sit-up straight and tighten your tummy muscles. Hold and release 15 times. You can even bring sneakers to walk outside for ½ your lunch break.

Lack of Energy: Schedule exercises during the time you feel most energetic; are you a morning person or do you have more energy in the evening?

Lack of Motivation: Schedule exercise in your planner and treat with the same importance as any meeting or appointment. If you commit to exercise at 5:30pm, instead of saying “I’ll exercise later,” you are more likely to stick with it.

Lack of Resources: Who says you have to join a gym or buy expensive equipment. There are plenty activities to choose that require no equipment like walking, jogging, and jumping rope. For resistance exercises, try pushups, sit-ups, squats, and lunges. If you want to add light weights to any of these exercises, use household items, like full laundry detergent bottles or soup cans.

Family Obligations: Trade babysitting time with a friend or neighbor who has small children. This will allow both of you to free up time for exercise.

Exercise with your family. Play basketball or another sport, enjoy a game of tag, jump rope, or play an active video game, like Wii Fit. No competition needed, just a bunch of fun!

However you choose to get moving is up to you. The most important thing is to find activities you will enjoy and to set realistic goals. Be sure to check with your doctor before you start a new exercise program, especially if you have been sedentary in recent years or if you have any medical problems.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com.