Fitness requires determination, commitment

  • Published
  • By Maj. Larry Groves
  • 319th Aeromedical-Dental Squadron
GRAND FORKS AIR FORCE BASE, N.D. (AFPN) --  There is a constant emphasis in our modern society on looking good, feeling good and living longer. Scientific evidence tells us one of the keys to achieving these ideals is fitness and exercise. If you spend your days at a mostly sedentary job and pass your evenings as a "couch potato," it may require some determination and commitment to make regular activity a part of your daily routine.

Getting moving is a challenge because physical activity has become less a part of daily living. We're a mechanically mobile society, relying on machines rather than muscle to get around. In addition, we've become a nation of observers with more people spending their leisure time idly. Statistics show that obesity, and the health problems that come with it, is nearly epidemic.

These same statistics also show that preventive medicine pays off, so don't wait until your doctor gives you an ultimatum. Take the initiative to get active now.

If you're interested in improving your overall conditioning, experts recommend that you get at least 30 minutes of moderately intense physical activity on all, or most days of the week. Examples of moderate activity include brisk walking, cycling, swimming, or doing home repairs or yard work.

You should also include resistance exercises for muscular strength and stretching exercises for flexibility to gain complete fitness. Each scheduled workout should begin with five to 10 minutes of warm-up movements and end with a slow cool-down period of equal duration. If you can't get in 30 minutes all at once, aim for shorter bouts of ordinary activity (at least 10 minutes) that add up to a half-hour during the day.

If you're ready to move up to more vigorous activity, remember that "no pain, no gain" isn't exactly true. Many well-meant fitness programs have been ruined by too much enthusiasm on the first day and sore muscles on the second. A goal is an end point, not a beginning, so work toward your goal gradually. Once you're in better shape, you can progressively increase your usual routine, or change to a different, more strenuous activity.

The key to a lifetime of fitness is consistency. Here are tips to help you make exercise a habit:

-- Choose an activity you enjoy.

-- Tailor your program to your fitness level.

-- Set realistic goals.

-- Choose an exercise that fits your lifestyle.

-- Give your body a chance to adjust to your new routine.

-- Don't get discouraged if you don't see immediate results.

-- Don't give up if you miss a day. Just get back on track the next day.

-- Find a partner for motivation and socialization.

-- Build some rest days into your exercise schedule.

-- Listen to your body. If you have difficulty breathing, or experience faintness or prolonged weakness during or after exercise, consult your physician.

You can probably come up with plenty of excuses for why you're not more active. You're too young, too old, too busy, too tired, or in pretty good shape for your age. Usually, these excuses are pretty flimsy. There are beneficial activities for people of all ages and for those with little time. You should think in terms of lifestyle changes to incorporate a little more movement each day.

Check out the various programs available at the sports and fitness center. Visit the health and wellness center for a fitness assessment and exercise prescription. Don't allow weather extremes to interfere with your established exercise routine. Take advantage of the outstanding base facilities and excellent free resources available year-round to enhance your fitness.

The opportunities for fitness improvement are all around you, so the next time you think about getting fit, don't ask, "Who has time?" Instead, ask yourself, "Who doesn't want to feel better?" (Courtesy of Air Mobility Command News Service)