A Hearty Life

Mark Has Something To Say About Your Hearty Exercise Excuses… Helpful Tips To Stay Heart Healthy!

by Kendra James, RN on May 22nd, 2007

Here is what fitness extraordinare Mark Sissa has to offer…

I Don’t Have Time to Exercise!

Yep, the old standby. You’re gonna have to do better than that!

Hi, I’m Mark Sisson. Being an official “fitness guy” (more on that in a bit), Kendra thought it would be a good idea for me to stop by and share my heart-healthy exercise tips. We agreed that simply sharing how-to tips would not be sufficient – because everyone knows they need to work out. The problem is that everything gets in the way: the three kids, the dog, the errands, the job, the cable guy (who’ll be there sometime between 8AM and 6PM). I’ll be popping in periodically to address the notorious issue many face: how to exercise if you are…[insert any possible excuse here].
This week I want to address the “I’m too busy to work out!” excuse. I’m not going to try to tell you that you really aren’t too busy. No doubt you’ve heard the standard line of reasoning in response to this: you must find the time, because you can’t afford not to exercise. While that’s true, what smart adult doesn’t already know this? Reminding us that exercise is vital is like telling a smoker that cigarettes are unhealthy. And we’ve seen how well that works.

Here are my two unavoidably effective tips for even the busiest folks:

- Realize that a workout does not have to be done in a lump.

8 minutes here, 5 minutes there – this all counts. Ideally, for the best cardio boost, you’ll get your heart rate maxed for 15 minutes at a stretch at least 4 times a week. But small bursts of exercise, if done properly, can be very beneficial for your muscles and bones in the aggregate, and even your heart (though it is admittedly more challenging to do cardio in tiny bursts). Properly = full intensity, correct form, effective breathing.
When it comes to many health issues, though I am prone to being an idealist – drill sergeant, according to my teenagers – in the case of exercise, something really is better than nothing. Anything is better than nothing. When you are on the phone, in line, sitting in traffic, or waiting to pick up the rugrats, do something, even if it’s just stomach contractions.
The key is to keep as many exercise gadgets and aids available as possible. Keep 2 pound weights in the car. Leave fitness bands on doorknobs. Hang a jump rope by the stairs. Keep a balance board by the phone. It doesn’t really matter what gadgets you favor. Balance, strengthening, isometric, aerobic, resistance – it’s all good. Invest 100 bucks in some fun, simple fitness devices like hand weights and squeezy balls, and knock yourself out whenever you get a chance. You won’t be winning any marathons, but then, that’s what chasing the dog is for.

- Are you suffering from activityitis? Most parents are.

Play dates, sports practices, band rehearsal – there’s always something to chauffeur the kids to. Rather than try to add one more thing (the gym) to your over-flowering plate, work with the system. Multitask when you can. I drop my son off for his music lesson and go for a 45-minute walk in the maestro’s neighborhood while Kyle’s riffing on the sax.

Make it a rule in your family that every person’s activity roster must include one fitness activity – including you. The best, most practical way to do this is to get everyone together in a family fitness hobby. This will typically mean sacrificing an individual activity, but it’s worth it. It’ll help to establish your parental authority in a loving way, promote family closeness, and foster better fitness habits. Each child should be allowed one sport, one personal hobby, and several weekly play dates or social opportunities, but beyond that, a weekly family fitness event is a must. This might mean your child has to choose one hobby or activity per semester or season, rather than two or three at a time. It might mean you give up one T.V. show. But family bike rides, pool time or a weekend hike are meaningful and healthy fitness activities that will pay endless dividends beyond fitness. Try it out.

About me, in a nutshell: I’m a retired professional triathlete (I was pretty good). But injuries precluded further competition, so I got into consulting (high-level anti-doping legislation and fitness) and health research (supplementation and nutrition). I’m also a proud husband to my beautiful wife and dad to two great kids.

I’ve had a lot of interesting, and varied, experience in the health and fitness sphere, and this year, I decided to share my insights and expertise by joining the blogosphere. What a kick! I hope you’ll visit me at my health blog, Mark’s Daily Apple, and tell me what you think.

Look forward to more advice and tips from Mark next week. Did you think the info was helpful? Would you like to see more guest blogger’s? Let me know, I am always welcome to ideas and comments, especially the nice ones. Haha.

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POSTED IN: Hearty Blogging, guest blogger