Finding the Motivation to Exercise

September 14, 2012 at 10:18 am Leave a comment

The number one reason listed for not exercising or physical inactivity is time.  “I don’t have time to exercise; Exercise does not fit in my schedule, etc”.

Our bodies have a purpose to move, grow, and perform daily functions.  A benefit of moving your body is good health and prevention of chronic disease such as diabetes mellitus, heart disease, hypertension (high blood pressure), hypercholesterolemia (high cholesterol), and obesity.  As we know, some of these conditions happen as a result of age, genetic predisposition, and ethnicity.  However, according to Dr. Kenneth Cooper, father of aerobics:

I am not suggesting that you lace up your shoes and go for a three mile run.  However, I would encourage you to start small and slow; increase the frequency and intensity of exercise as you are physically able and don’t be afraid to challenge your body.  Remember, you can do whatever you put your mind to.  The sky is the limit.  However, always check with your health care provider to evaluate the safety of exercise and ask for guidance for incorporation into your daily regimen.  

When you are short on time or don’t have access to a gym, there are some exercises that are convenient, inexpensive, and less time consuming.  Try using resistance bands, medicine balls, or dumbbells for small exercise equipment that will add resistance to your movement.  You may also use your body weight for many resistance exercises, for example when you are traveling or while walking or jogging in a park.

Whichever type of physical activity you choose, make sure you do it regularly.  Benefits from exercise will be noticeable if you do it consistently.  Aim for at least 150 minutes per week to obtain the benefits of exercise such as lower blood sugar, lower blood pressure, increase in HDL (“good”) cholesterol, weight management, stress relief, and to help you get a good night of sleep.

You can also spread your 150 minutes throughout the week for consistency.  For example:

  • 30 minutes per day, 5 days per week
  • 50 minutes per day, 3 days per week
  • 20 minutes per day, 7 days per week

If you cannot last an entire 30 minutes in one day due to joint pain or you easily get tired, try exercising for 10 to 15 minutes in the morning and another 10 to15 minutes in the evening.


Entry filed under: Diabetes, Exercise, Health, Healthy Lifestyle. Tags: , , , , .

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