It seems like there are dozens of reasons to work out. The most popular ones are to lose weight, to increase muscle tone, and to improve the heart and lungs. When people exercise regularly, their metabolism goes up and stress goes down. They look and feel better, sleep better and they may even live longer.

Why is it so easy to become an exercise dropout when fitness offers such wonderful health benefits? Perhaps a personal fitness plan is missing. First, let's do an attitude check. Are negative feelings associated with exercise? Do shame, embarrassment or guilt prevent you from starting or staying with a fitness program? Does exercise feel like a chore? Are you too busy to exercise? Do you feel guilty when you do not exercise?

One activity may be pleasurable to one person and grueling to another. Substantial health benefits can be gained simply by fitting moderate amounts of physical activity into your days.

Traditional health club activities are one way to get moving. Playful and chore-oriented activities are also a fun way to add exercise. Do them whenever you can.

Develop a fitness plan that fits with your needs and interests. You may want to get help with your plan from a trainer or sports physician. Make it enjoyable and part of your lifestyle. Do not use exercise as a quick fix. Allow it to nurture your body, not punish it. Give your body what it needs to be healthy and strong. Measure and reward your effort.

Follow these tips to change your approach to food and exercise:

• Set realistic short and long-term goals.
• Focus on your progress, not the end result.
• Let go of old patterns and habits that do not work.
• Gauge your progress by the healthful habits you are adopting rather than by the numbers on the scale.
• Identify the emotions and stressors that cause negative behaviors such as eating when you are not hungry.
• Stop the "should do's" and do what is right for you.
• Think positive thoughts about yourself like "I can," "I am," "I will."
• Make healthful food choices; eat lots of vegetables and grains.
• Make exercise part of your life, not just a way to lose weight.

Choose exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely. For more information about exercise and fitness, visit your local bookstore or library, or call your local YMCA or YWCA.

For more information about the exercise that’s right for you, contact Saint Vincent Sports Medicine at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.