Whether it’s walking, running, swimming, weight training, the benefits are countless. Resolving to exercise is on most people’s minds as they ring in the New Year. Like the famous tag line, all you have to do is “Just do it.”Exercise has countless benefits, said David Corder, the owner of Perfect Fit Wellness Center in Falcon and author of “Low Carb Diet Secrets.” A regular exercise program can improve one’s general health, heart, lungs, circulation, and bodily functions, he said. Getting fit through good nutrition and exercise also improves the immune system by helping the body speedily expel cold and flu viruses and germs.How much exercise does one need?Corder said last year the National Exercise Council increased its recommended amount of aerobic exercise from 30 minutes per day to 45 to 60 minutes per day five days per week. It might seem like a lot of time for exercise, but Corder said, “Remember, exercise is cumulative and it all adds up.”Take it slow.Corder said inactive people should not dive into a full exercise program. It’s better to make small changes and maintain them than start big and give up, he said. Walking, he said, is one of the best exercises. The National Exercise Council recommends that adults walk 10,000 steps per day. Corder recommends purchasing a pedometer and adding daily steps as often as possible.For those who spend their day in an office, Corder said sitting on a fitness ball instead of a chair maintains balance and strengthens and tones muscles while burning calories. Children can sit on a fitness ball while they watch television, play video games, etc.Weight bearing exercises do not require expensive equipment.Full body weight exercises – wall push ups, stand-ups from a chair, buttock crunches – are easy to do throughout the day and all create a fitter body.Not motivated? Try an exercise buddy.An exercise buddy can be valuable, Corder said. “Get a support group – some family member or friend to talk to, and encourage each other,” he said. “Emotional support keeps you coming back. For spouses, exercising together can be a bonding experience, something new they have in common, a way to help each other out.”Weight loss equals exercise and a change in food habits.For people who need to lose weight, Corder recommended a change of thought regarding food.”Diet is a four-letter word that should be stricken from the language,” he said. “Nutrition is what it’s all about.” Corder said developing a food balance is about eating nutrition-dense foods in small amounts more often. Losing weight, he said, is a matter of balance – what you ingest versus what you expend. “You have to balance intake and output to maintain the weight you want.”Don’t ignore the cravings, Corder said. Indulge in that Snickers bar and burn it off. Don’t deny the treat, which may lead to over-indulging.Corder recommends regular doctor visits and a checkup before engaging in an exercise routine. “Problems with exercise are 90 percent heart related and 10 percent bone and joint related,” he said. “If something hurts when you exercise, see a doctor. If you know you have health issues, talk to a doctor about what’s safe for your situation.”The age-old excuse – no time.Susan Brown, a substitute teacher who has four children, said exercise is a part of her daily routine. Brown runs three to four miles at least five times a week in her Falcon Hills neighborhood. She said when her children, now age 18, 15 and11 (twins), were younger, she ran when her husband got home from work. Today, she incorporates a morning run in her day.In keeping with Corder’s advice of seeking out an exercise buddy, Brown and her husband share in a passion for exercise. “He’s my big motivator,” Brown said. “He works out at the gym and runs the Manitou Incline weekly.”Their children are all involved in sports as well, she said. They’ve grown up with fitness as a way of life. A way of life available for everyone, if that New Year’s resolve is for real.
