Question: I've been trying to exer- cise regularly to lose a few pounds. After three or four work- outs, I'll take a night off to run errands or see a movie. But one night off turns into weeks off. Any sug- estions to help me stick with an exer- cise plan? Answer: Exercise shouldn't be some- thing you do only when you want to drop a dress size or prepare for the char- ity 10-kilometer run. To be successful, it should be something you do as routinely as eating, sleeping and taking your morning shower. That, as you already know, can be diffi- cult. The following health facts and exer- cise strategies may help you stay on course when your motivation starts to wane. The value of main- taining an exercise program became evi- dent in 1978 when the results of the Harvard Alumni Study were pub- lished. Men who ex- ercised enough to burn at least 2,000 calories a week were 39 percent less likely to suffer heart at- tacks than their sedentary counter- parts. A follow-up study conducted 15 years later proved that men could reap the benefits of exercise even if they weren't active in their younger years. Pre- viously sedentary men who didn't ex- ercise until after age 45 enjoyed a 23 per- cent lower rate of death than class- mates who remained inactive. Exercise has also been shown to re- duce the risk of high blood pressure, stroke, diabetes, obe- sity, depression, os- teoporosis and colon cancer in both men and women. With regular exercise, women gain extra protection against breast cancer, while men lower their chance of develop- ing erectile dysfunc- tion. Best of all, you don't have to hit the gym or run for miles to get these benefits. Just 30 minutes of brisk walking a day will get you there, even if you break it into 10-minute chunks. Knowing the ben- efits of lifelong exer- cise and creating a personal exercise plan will be of little use if you don't stick to it. So choose activ- ities you enjoy that suit your lifestyle, time constraints, budget and physical condition. Next, prepare yourself for the chal- lenges that await big pr oblem? Make a detailed schedule of your week and work in blocks of exercise. Can you get up half an hour earlier for morning walks? Would this mean going to bed earlier? Be realistic. Don't schedule exercise after dinner if that's when you have to help your children with their home- work. Try to add bits of activity and recre- ational exercise to other activities -- an extra lap around the mall when you're shopping, for exam- ple. After the first week, adjust your schedule as needed. Don't expect dra- matic changes overnight -- that's a recipe for frustration and failure. Instead, set a long-term goal, such as walking for 30 minutes at least five days a week, and break it into monthly targets. During the first month, focus on walking three days a week for at least 10 minutes or longer each time. During the second month, walk four days a week. Add another day in the third month. Then, every two weeks, extend each walking session by five minut es until you reach your goal. Once you've set your goal, measure your performance. Record the number of minutes you walk each day in a daily planner, or make a simple chart that you can post on the re- frigerator. Either way, keep a written record of what you have accomplished and celebrate when you meet an exercise goal, even a short- term one. It reflects your commitment to improving your health. Pat yourself on the back in a meaningful way, such as buying a new CD to listen to while you walk. Everyone some- times goes astray . Al- most anything can knock you off track: a cold, a trip or a stretch of bad weather. If you slip out of your routine, start back gradually to give your body time to reach its pre- vious fitness level. Getting yourself back in an exercise frame of mind may be a bigger chal- lenge. Instead of feel- ing guilty and defeated, focus on the benefits of exer- cise. Once you re- sume your program, you'll be amazed at how quickly it will begin to feel natural. Here are a few tricks you might try to rekindle your moti- vation: • Think about the aspects of exercise you enjoy most. • Exercise with a friend. • If your exercise routine feels over- whelming, mentally divide it into smaller chunks. Give your- self the option of stopping at the end of each one, but try to encourage your- self to move on to the next one instead of quitting. • Rather than focus on why you don't want to exer- cise, concentrate on how good you will feel when you're fin- ished. Remember, your good health is worth the effort. 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