Exercise: necessary and possible.

When it comes to new year's resolutions, there's a reason why we make jokes.

No one keeps them.

No one? I see your point, let me rephrase my stand.

Most don't keep them.

Consider exercise for an example.

In April of 2011, the 'International Health, Racquet & Sportsclub Association' or IHRSA gave a report on gym memberships. According to their report, even though 2010 memberships increased by 10.8% from 2009, their attendance actually dropped. In 2009, club member usage was 102.4 days a year. But by 2010 those numbers were down to a mere 97.5 days a year, or 1.875 days a week (IHRSA). Unfortunately, I could not find statistics on how many people with new gym memberships never returned.

Almost two days a week at the gym is not bad, it's not great either. I will explain why at the end of this post.

In the mean time, let's consider people who are fat.

Sorry, I meant 'obese'. But they're the synonymous, right?

Not exactly.

But before we understand obesity let's read some facts.

As stated by The Center for Disease Control (CDC) in their Overweight and Obesity section.

1. "About one-third of U.S. adults (33.8%) are obese." That's more than 105 million adults.


2. "Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese." (CDC Children)


3. In 2000, the number of states with an obesity prevalence of 30%, zero. In 2009, there were 9 states. By 2010, there were 12 states. The goal by Healthy People 2010 was to lower the prevalence to 15% in every state. Not one state met this goal. (CDC)

But what is 'obesity'?

Clinically speaking, obesity refers to a person who scores 30.0 points or higher on their BMI, or body to mass indicator. If you score between 25.0–29.9 you are overweight. Between 18.5–24.9 and you are considered normal, less than 18.5 and you're underweight.

How do you score yourself? It's easy, just divide your weight in pounds by your height in inches squared and multiply by 703. Make sense? If it doesn't then Google 'BMI' and punch in the numbers, most sites do the math for you.

So why are fat and obese not the same? Namely because I don't want to be called fat. But aside from my own self-esteem there is another reason. Consider that guy at the gym. You know the one. He is about 5'7" (67 inches) and can bench nearly twice his weight (186 lbs), have you done the math yet? His BMI is 30, making that guy clinically obese.

So how is it that someone who most would consider 'in shape' can be labeled overweight? Even though our body builder from before was obese, he was also most certainly the exception. The BMI is concerned with weight, not necessarily fat. More weight = more stress and demand on the bodies vital organs.

The consequences of being overweight are an increased risk for developing:

• hypertension
• Type 2 diabetes
• Coronary heart disease
• and cancers (CDC consequences)
  

If we know this information, then why are we not changing? More importantly,

How do we change?

The answer is found when you combine reality and discipline.

When new gym memberships sky rocket during the first of the year, it's because of people who make promises they can't keep.

Have you ever said to yourself:
"I'm going to walk/run 1 hour every day."
or
"I am going to go to the gym 3 days a week."

And then found yourself disappointed and discouraged over you're short comings?

You have just made a goal you would never be able to keep. Why?

Because, the reality is that we are people of habits, patterns, and ways that we have fine tuned to help us through the activities of life with minimal effort. The result makes change very difficult, but not impossible.

If you want to begin down the journey of health and well being, this is my suggestion to you.

Set a bear minimum goal (or BMG) you could meet every single day, and never change it.

The American Heart Association recommends that we do aerobic (oxygen requiring) exercises for 150min a week, or 21min a day.

So let that be your BMG, and never change it.

This is important that you never change it.

Most have the tendency to start low, 10 push-ups for example, but as 10 becomes easy they raise the bar to 15, then 20, then 50. What's wrong with that?

If you have ever exercised at a high level of intensity then you know, that once you take a week off, it will take you three more weeks to return to that previous level again. This can be very discouraging.

Save yourself the heartache and the set backs,

If you keep the bar low, you will always accomplish your goal and end your daily exercise satisfied. It is always okay to go beyond your BMG, in fact I encourage you to do so. But never raise it and you will never not have enough time to get your exercise in for the day.

The result?

A happier, healthier heart. And we know that results in a better life.

Best of luck,

References:
CDC: http://www.cdc.gov/obesity/data/adult.html
CDC Consequences: http://www.cdc.gov/obesity/causes/health.html
CDC Children: http://www.cdc.gov/obesity/childhood/data.html
IHRSA: http://www.ihrsa.org/media-center/2011/4/5/us-health-club-membership-exceeds-50-million-up-108-industry.html