Too many people approach an "exercise program" as an all-or-nothing proposition.  They fall victim to a pervasive, self-defeating, and medically inaccurate belief that they aren't "really" working out unless they devote at least an hour every day to a draining session in a high-tech gym, climbing a fake cliff, or pressing twice their body weight.  Since most of us can't, won't, or don't want to do this, we may just give up on exercise altogether.  Don't.  And don't rationalize your sedentary lifestyle with the belief that eating well, avoiding stress, and staying trim are enough to keep you fit.  Here's the shocking truth: Failure to exercise regularly is as debilitating to your health as smoking.

The good news is that you needn't be perfectly sculpted, buffed, and cut to be physically fit.  The key is a program of moderate exercise that meets the surgeon general's recommendation: Thirty minutes or more of physical activity on most or all days.  It sounds like a modest goal, but the positive results are impressive.  You can:

reduce your risk of osteoporosis, heart disease, some forms of cancer (namely, breast, uterine, ovarian, and colorectal), and non-insulin-dependent diabetes;

reduce your blood cholesterol;

control your blood pressure;

improve your mood and ability to cope with everyday stress;

safely lose weight;

increase your energy and improve your emotional health;

improve your resistance to disease;

get a better night's sleep.

The fact that moderate exercise usually carries little risk of exercise-related injury is another plus.  If you have or are at risk for any chronic health problem (for example, heart disease, diabetes, obesity, or high blood pressure), consult with your physician before you begin.

Not surprisingly, the most popular form of moderate exercise is brisk walking.  It can be easily incorporated into even the busiest schedule, has low injury rates, does require any special skill or equipment, and can be done by anyone at any age.  But walking isn't the only beneficial activity, and you might be surprised to realize how many other "exercise opportunities" daily living affords.  Gardening, waxing the car, and running the vacuum all help improve muscle strength.  Obviously, you need to spend time at more intense activity levels, more time at less intense ones.

So, if you can't make that thirty-minute walk today, here are some other ways that may contribute to meeting your daily exercise quotient.

WALKING OR RUNNING WITH WEIGHTS

Don't.  True, you do have to exert more effort to walk or run holding light free weights or wearing weight bands.  So it seems logical that the extra effort would burn more calories and tone arms and upper body.  Surprisingly, however, walking with weights has exactly the opposite effect.  Swinging your arms in a vigorous, controlled manner burns 10 percent to 15 percent of the total calories expended by walking, jogging, or running.  People who add weights generally don't move their arms and upper body as much, and the small amount of toning they may derive from carrying the weights isn't enough to offset what they've lost in terms of calories burned and upper-body movement.  

WHAT CONSTITUTES MODERATE EXERCISE?

Exercise Reminders

Yes, we exercise to get in shape, but there are forms of exercise you need to be in shape for.  Nothing short-circuits our resolve to exercise faster than an injury or coming home sore.  No matter what physical activity you engage in – whether it's moving furniture or running a marathon – always:

warm up first and cool down afterward, even if you're just tossing a Frisbee;

drink enough water before, during, and after;

stop at the first sign of pain or injury;

perform aerobic workouts with a certified (ACE or ACSM) instructor;

stick to activities you have the strength and endurance to perform;

wear the right clothing and shoes, use the best form, and observe basic safety precautions at all times.