I'm too busy

Yes, it may be difficult to fit exercise into your daily routine but the health benefits are worth it!

• Make physical activity a priority. Dedicate some time each week to be active and put it on your calendar. Try waking up a half-hour earlier to walk, schedule lunchtime walks or take a walk or bike ride in the evening.
• Build physical activity into your routine chores. Household chores like vacuuming, raking leaves and washing the car can be good exercise. You can receive a calories burned chart or a step conversion chart to convert other activities into steps for your step tracker. Just downoad our free activity toolkit!
• Make family time physically active. Plan a weekend of hiking, walking or biking at one of the local trails in Martinsville and Henry County or take a walk around the block in the evening or after work or school. Check out the free trail information located in the activity toolkit.
• Break exercise into several 10 or 15 minute increments throughout your day. You can take short walks, climb stairs at work and at home or do some stretching. Be creative!
  

I'm too tired

Adding exercise into your daily routine will give you more energy and improve your health! 

• Break your exercise routine into three 10-minute segments each day. Taking three short segments of walking, biking or other physical activity during the day may seem easier and less tiring than one 30-minute workout and it is just as good for you.
• Find another time during the day for physical activity. If evening workouts do not fit your lifestyle, then try a bike ride or walk before breakfast or at lunchtime.
• Sneak physical activity into your day. Take the stairs instead of the elevator, park further away in parking lots or get up and walk around your house or climb stairs during TV commercials. Remember the point is to change your habits and make new ones.  Changing your behavior takes 21 days!
  

I'm not motivated

• It can be challenging to get motivated when implementing a lifestyle change. Make a personal commitment to get active, get healthy and have fun! Setting goals and reaching accomplishments will make you proud and motivated.
• Let your kids be your motivation. This is the first generation of kids that are not expected to out live their parents. Obesity rates in children are at an all time high, so setting a good example and teaching them to incorporate physical activity into their daily lives will help them grow into healthy adults.
• Create a support group with friends. There is strength in numbers. You will be more likely to stick to an exercise regimen if you find support and encouragement through others. Visit the free activity toolkit for local walking groups in the Martinsville and Henry County areas.
  

Exercise is boring

Exercise can be interesting, enjoyable and FUN. The more you explore, the more opportunities for physical activities you will find!

• Meet a friend or neighbor and exercise with them. If you have someone to walk, bike or exercise with your workout will be less boring.
• Listen to music or a book on tape while you walk or exercise. Check out music or books on tape from your local library.
• Get outside. There is nothing better than fresh air and a new location to get you inspired. Find a new place to walk or bike. The new scenery will keep you from getting bored. Don't forget to be safe! Visit our free activity tookit to see what you need to take with you when you go for a walk or bike ride.

I'm on a budget

Most physical activity is FREE!

• Choose physical activities that do not require any special gear. Walking requires only a pair of good shoes.
• Choose free activities. Take a walk, garden or take your children to the park to play.
• Check out your local recreation or community center. These centers may cost less than other gyms, fitness centers or health clubs.
  

I don't know other people that are physically active

Do not let that stop you, inspire others!

• Do it for yourself. Enjoy the rewards such as more energy, better sleep, a happier mood and a stronger body.
• Join a class or walking group where people count on you to show up. If your walking group or dance partner counts on you, you will not want to miss a workout, even if your family and friends are not involved.
• For information on existing groups visit the activity toolkit.

 I don't want to exercise in front of other people

Ask yourself if it really matters?

• You may inspire others to get physically active. You are doing something positive for your health and that is something to be proud of.
• Invite a friend or neighbor to join you. You may feel less self-conscious if you are not alone.
• Go to a park or nature trail to be physically active. Remember safety first, check out pedestrian safety tips in the activity toolkit.

I don't need to lose weight

Research shows that people who are overweight, active and fit live longer than people who are not overweight but are inactive and unfit!

• Think about the other health benefits of physical activity. Regular physical activity may help lower your cholesterol and blood pressure. Being physically active can also lower your odds of having heart disease, type 2 diabetes or some types of cancer. Also, physical activity can lift your mood and increase your energy level.
• Do it just for fun. Explore a new park or trail, work in a garden or learn a new dance and make getting fit something fun.
• Train for a charity event. You can work to help others while you work out. Local charity events include the Earth Day 5k, Tour de Scholar Charity Bicycle Ride and the Great Goblin Gallop 5K Run. Visit our event section in the free activity toolkit.
  

It's not safe to exercise by myself

If you don't feel safe, do it with others!

• Join or start a walking group. You can enjoy added safety and company as you walk.
• Take an exercise class at a nearby fitness or community center.
• Work out at home. You don't need a lot of space. Turn on the radio and dance or follow along with a fitness show on TV.  Check out MGTV, the local government television station and join in with the Chair Aerobics program hosted by the Coalition for Health and Wellnes.

I'm afraid I might hurt myself

Create an exercise regimen that is comfortable for your fitness level. Most people that start off too strong end up not sticking with it!

• Start off slow. If you are starting a new physical activity program, go slow and don't over do it. Even if you are doing an activity that you once did well, start up again slowly to lower your risk of injury. 
• Choose moderate-intensity physical activities. You are not likely to hurt yourself by walking 30 minutes per day. Doing vigorous physical activities may increase your risk for injury, but moderate-intensity physical activity is low risk. Don't forget to do warm up stretches. Follow the stretching exercises in the free activity tool kit before you walk.

I'm not an athlete

Everyone needs to be physically active!

• Choose an activity that you can stick with, like walking. Just put one foot in front of the other. Use the time you spend walking to relax, talk with a friend or family member or just enjoy the scenery.
• Find a physical activity that you enjoy. You do not have to be an athlete to benefit from physical activity. Try yoga, hiking, planting a garden or go to the Martinsville SPCA and walk one of the dogs.

There are no sidewalks in my neighborhood

Take advantage of local trails and parks! 

• Visit a local trail or park. For a complete listing of where to walk go to the activity toolkit.
• Find a safe place to walk. Instead of walking in the street, walk in a friend or family member's neighborhood that has sidewalks. Walk during your lunch break at work. Find out if you can walk at a local school track.
• Work out in the yard. Do yard work or wash the car. These count as physical activity too.

It's too cold in the winter/hot in the summer to exercise outside 

Adjust your exercise regimen to the season.

• Join an indoor walking group. Look for indoor opportunities like the Liberty Fair Mall Walkers club or the Low Impact Walk sponsored by Activate MHC.
• You can still walk no matter what the season, unless conditions are too extreme. The key is choosing the right time to walk. In the winter, walk during the afternoon.  In the summer, walk during the morning or evenings when it's cooler.
• Exercise at home. Work out to fitness videos or DVDs. Check a different one out from the library each week for variety or tune into MGTV, the local government television station, and exercise to the Chair Aerobics class offered by the Coalition.

I don't have a babysitter

Teach your children the importance of daily physical activity!

• Do something physically active with your kids. No matter what age your kids are, you can find an activity you can do together. Dance to music, take a walk, run around the park or play basketball or soccer together.  Go to a trail and teach them their alphabet by pointing out various things that begin with certain letters or have them count how many walkers are on the trail.
• Join a group that includes children or provides childcare or activities for children.
• Take turns with another parent to watch the kids. One of you babysits the kids while the other one works out.