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Healthy Living Guide

Our Community
Originally published in Seasonal Guide, January 12, 2012
Exercise is a great way to control weight—and feel good, too

by Dr. Neal J. Galinko

Losing weight can be a challenge, but regular exercise can make it much easier. Consistent exercise can improve overall health and wellness, and lower the risk of serious, chronic illnesses, including heart disease, stroke and diabetes.

Over the past two decades, obesity has increased dramatically in the United States. According to the Centers for Disease Control and Prevention, two-thirds of American adults are overweight or obese, and the numbers skew even higher among African American women, who have the highest rates of obesity.

The weight problem is also prevalent in Maine where 26.4 percent of adults are obese.

The good news is that obesity is reversible and preventable with good nutrition and exercise. Sticking to a diet low in fat and sugar, and eating more fresh fruits and vegetables, lean meat, fish, and whole grains is the first and best step in a healthy-eating program.

Exercise is the other step. The CDC recommends two-and-a-half hours a week of moderate-intensity aerobic activity such as brisk walking, plus muscle-strengthening exercises such as weight training, push-ups and sit-ups. Sticking to a regular exercise routine can be challenging, so here are some tips to help you overcome those common obstacles.

Obstacle: “I don’t know where or how to begin.”

Solution: Keep it simple. A good place to start is making walks part of your weekly routine. Invest in good walking shoes, grab your iPod and aim for a 30-minute walk several times a week.

Obstacle: “I have no time to exercise.”

Solution: Exercise in short segments. Many of us are busy juggling work, family and community activities, so try breaking your workout into smaller chunks of time. For example, a brisk, 10-minute walk three times a day, five days a week equals 150 minutes of moderate-intensity aerobic activity a week.

Obstacle: “I don’t have access to a gym.”

Solution: Some communities lack fitness facilities, and health club memberships can be costly. But don’t let that dissuade you from being active. Grab your friends and plan group workouts on your local trails.

Obstacle: “It’s hard to stick to a program.”

Solution: Create a support system by finding a workout partner. When you recruit a buddy you make yourself accountable to someone else so you’re less likely to blow off the workout.

Once you start exercising, your increased strength, improved stamina and gradual weight loss will be all the motivation you need to keep going.

Always talk to your doctor before beginning a new fitness regimen.

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