Do you miss the days of getting off the bus and playing outside until your mom called you in for dinner? You had boundless energy back then and seemed to always feel great. The good news is that we all have the potential to feel that that way again by adding cardiovascular exercise into our daily routine. Working out as an adult can have the same effects as playing outside when we were young. Some may think you have to be an athlete and train all the time to see results. This is not true. Many studies have shown that ANY increase in activity (especially in sedentary people) can benefit health. The benefits of cardiovascular exercise are almost too many to list; but the short list is:

Direct Benefits

• burning calories to help with weight control (lose or maintain) 

• improves muscular function and strength 

• reduces blood pressure 

• makes your heart stronger

• increases your lung capacity 

• reduces bad cholesterol (LDL) & increases good cholesterol (HDL) 

Indirect Benefits

• reduces stress 
• helps you to sleep better 
• increases self-esteem  

Excuse # 1: But I Have No Time

We all have busy lives and valid excuses as to why we don’t exercise. Hectic schedules, chronic pain, and lack of interest can all contribute, but we offer you a few tips and perspectives that can help make it happen. For most individuals who do not exercise but have a desire to, the problem is merely finding time. It is true that all adults should participate in 30 minutes or more of moderate activity on most, and preferably all, days of the week. However; it seems for many Americans, we cannot find time for a regular workout schedule. But there is no rule as to when, where, or how long your “workout” should be. You can start at home or join a gym or an adult sports league. When starting a cardiovascular routine, especially after being sedentary for some time, you should consult with your physician to learn where to start and to learn how to monitor your heart rate and keep within your Target Heart Rate.

Excuse # 2: I’m Too Old or in Pain

If you have chronic pain or have cardiovascular symptoms or a previous cardiovascular event, consult with your physician prior to starting any exercise program. Begin slowly and at a safe rate for your body and heart rate. Doing too much too soon can strain your body and muscles, preventing you from exercising the next day. Many people start to work out at a much higher intensity than they should and very soon give up. You can get your heart rate up by doing a few short 10 minutes of exercise per day. These short bursts of exercise can be a simple walk around the block or if you work in a large office; walk the office for about ten minutes at least twice a day. You don’t have to rely on just taking walks to get your heart rate up. Mix up your workouts. Swimming, cycling, hiking, and even yard work will get your heart rate up, and help you reap the benefits of burning calories. If you are consistent with a routine, your energy will increase and you can lengthen your workouts and increase your intensity.

Also, you can enjoy many of these activities with a partner, family members or with your dog. If you incorporate these elements, exercise becomes fun and not so much work, plus you get to spend quality time with loved ones.

Remember, you will never stick to a workout routine if you hate it. Find something you can enjoy. Think outside the box: kickboxing, spinning class, belly dancing, and even aerobic videos can give you the variety you need to continue to get your cardio workout into your schedule. You can find exercise videos on eBay or at your local thrift shops. If you get several different ones, you probably won’t get bored. Rotating videos helps you work different muscle groups. Make yourself a chart on a calendar for days you will work out and stick to it. Hold yourself accountable and soon you will be feeling better in more ways than you imagined. Enlist a friend or family member to help you stay on track and maybe you will be their inspiration to get off the couch.