A recent released study by the Journal of the American Medical Association found that middle aged women must exercise at a moderate pace for 60 minutes a day. Recommendations are for healthy women at a healthy weight. For middle aged women who are overweight, which is the majority in this country, the standards are even higher.
I completely applaud these standards even though I know many women would rebuttal me saying, “Where am I going to find a whole hour to commit to exercise.”
The key is to implement exercise into your everyday life. Ask yourself, "Do I have time to sit down and watch American Idol or another one of my favorite television shows?" "Do I have time to meet a friend for lunch or coffee?" "Do I have time to shop?"
I am not downplaying the many hats that women, especially working moms and even more especially working single moms have to wear. Instead I am asking you to look at your day differently and see if you can carve out sometime.
Plan exercise time as time with your kids, or your spouse. Workout over your lunch hour or hop on the treadmill as you watch your favorite show. If you have a desk job, it is even more important to get moving, as sitting for too long is unhealthy.
There is only one way you can lessen that time to achieve optimum results and that is by eating healthy and eating only high-quality calories.
In other words, limit processed food, fast food and sugar. You’re still going to need to get a large amount of exercise in to combat our sedentary culture but, by making healthier choices, you will be able to even out your results.
Start by taking a brisk walk and then add in a favorite past interest such as biking, hiking, golfing, tennis and my favorite, dancing. Work on adding in a little more each week. Soon it will become part of your lifestyle!
Yes, hormonal changes can be partially to blame for some weight gain. And, yes, your metabolism is slowing down as you age, but look at your lifestyle as well. Have you become less active, less energized and less likely to change your eating habits as you’ve gotten older? Could that be the main culprit? Only you know the answer!