Finding time and motivation to exercise: No more excuses

We all know that exercise is good for our health and that it helps us feel younger than we would otherwise. And summer is the perfect time to exercise outdoors.

But still, if you’re like me, it’s hard to make the time to exercise. The National Institute on Aging, which is part of the National Institutes of Health, has tips which might help you (and me) find the time for physical activity and stick with it. Remember to check with your physician before beginning a new exercise program.

Making the time:

— Establish a new morning routine by exercising early in the morning before your day gets too busy;

— If you don’t have 30 minutes to be active, look for three 10-minute periods throughout the day instead. You might walk at lunchtime for 10 minutes or more;

— Combine physical activity with a task that is built into your day. This might include walking the dog and doing household chores or yard work.

In addition to setting aside the time, you are more likely to adhere to your fitness plan if you keep exercise interesting and enjoyable;

— Try new activities to keep your interest alive. Consider signing up for an exercise class through a health and fitness club or your school district’s continuing education program;

— Try swimming outside this month at a local pool; and

— If you are an older adult, your local office of senior services sponsors exercise programs at a modest cost.

Experts disagree on how many days or weeks it takes to create a habit, like exercising regularly. Charles Duhigg, who wrote “The Power of Habit,” suggests that the easiest way to implement a new habit is to write a plan. He writes that, to form a habit, a cue needs to trigger a routine that then leads to a reward.

Personally, I believe that the process might work as long as my fitness reward does not include ice cream!

The National Institute on Aging sponsors a Go4Life campaign which has excellent information on exercise and physical activity for older adults. The website can be found at www.nia.nih.gov/health.

Community Caregiver, Inc. is a not-for-profit organization that provides non-medical services including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New  Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors

Our funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging. To find out more about our services, as well as volunteer opportunities, please visit www.communitycaregivers.org or call us at (518) 456-2898.

Editor’s note: Linda Miller is the Outreach and Education coordinator for Community Caregivers Inc.