Overcoming the obstacles to regular exercise
Obstacle: Too Busy.
Busy people have trouble finding time for regular exercise workouts. Just remember that exercise can impact your ability to do everything else.
Solution: Work out at the same time each day and you are more likely to make exercise part of your routine. Many people who stick with exercise find mornings work best. Or if you are physically able, raise your intensity level to shorten your workout time.
Obstacle: Too tired.
At the start, regular workouts can seem tiring. Yet exercise actually increases energy, allowing you to fit in more activities – and enjoy them more.
Solution: Change your schedule. Energy and strength are generally higher in the a.m. than in the p.m. A snack prior to a workout can help fuel you for exertion. Because exercise is energizing, you may find that it boosts your productivity afterward.
Obstacle: Boredom.
Remind yourself of the benefits exercise delivers. Or lower your expectations – does exercise always have to be fun before you’ll do it?
Solution: Choose new activities or alternate your sports. Change your route. Listen to music or a learning tape. Work out with a friend. (See “Break From Boring Workouts” below.)
Obstacle: Lost Interest.
Whether due to injury or lack of progress or motivation, nearly everyone temporarily quits at some time or has setbacks with their fitness goals.
Solution: Figure out why you quit and resolve the problem so that you can avoid it in the future. Don’t be self-critical and don’t give up. You can always start fresh when fitness is a lifetime goal.
Measuring Calorie Needs
Adults need an average of 2,000 calories per day, according to the FDA. This level is the basis for calculating the Daily Reference Values, which appear on packaged food labels. Some of us need more or less depending on several factors.
Weight, age, gender, size, metabolism and activity level all influence the calories you need to maintain health and steady weight. In general, men need more calories than women; bigger, younger or more active people need more calories than smaller, older or less active people.
If you are trying to slim down, you may need to consume fewer calories – 500 per day fewer to lose one pound a week.
| RECOMMENDED CALORIES: Intake vs. Output |
| There is no precise formula to determine individual calorie needs. This chart offers an estimate based on age, gender and activity level. Prepared by FDA. |
| |
AGE |
CALORIES PER DAY |
| |
Light Activity |
Moderate Activity |
Heavy Activity |
| Males |
19-24 |
2,700 |
3,000 |
3,600 |
| |
25-50 |
3,000 |
3,200 |
4,000 |
| 51+ |
|
2,300* |
|
| Females |
19-24 |
2,000 |
2,100 |
2,600 |
| |
25-50 |
2,200 |
2,300 |
2,800 |
| 51+ |
|
1,900* |
|
| *Based on light-to-moderate activity. |
Sample Activity Levels
Light:
housecleaning, child care, electrical trade work, carpentry, restaurant work, golf, walking on a level surface 2.5-3 mph
Moderate:
gardening, carrying a load, cycling, tennis, dancing, walking 3.5-4 mph
Heavy:
basketball, climbing, soccer, digging, carrying loads uphill
Break From Boring Workouts
Exercisers can now find a broad variety of sports and fitness pursuits. These groups offer suggestions:
American Council on Exercise (www.acefitness.org) for tips on combining mind and body workouts, and more.
The Curves Workout (www.curves.com) for women; combines cardiovascular and strength training.
More Info:
For weight control tips and help estimating your personal calorie needs: http://www.ahealthyme.com/topic/calneed.