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Diet and Nutrition

Exercise Now ... No Excuses

 It’s a message you have probably heard many times.  We should engage in at least 150 minutes of moderate physical activity – or “exercise” - every week. Moderate activity is any activity that makes your heart rate increase slightly, which causes you to breathe hard.  This happens when you take a brisk walk.

Other moderate activities are:


Why Exercise?

Increasing your physical activity is important because it:

We all know that exercise is “good for us.”  So why aren’t we more physically active??


Common Reasons Not to Exercise

 Here are common reasons why people do not exercise. Have you used any of these excuses to delay or avoid physical activity?

What you can do:  If you do not have a lot of time to exercise, just do 10 minutes of activity when you can. Research shows that 5- to 10-minute sessions of exercise are still beneficial for your physical and psychological health.


What you can do: Many activities require little or no equipment. Walking is the most popular activity, and all you need is a pair of well-fitting shoes.


What you can do: Exercising actually raises your energy level. Make sure to plan activities early in the day so that you do not feel too tired to exercise.


What you can do: Just change your everyday activities to become more active.  For example, use the stairs instead of the elevator or walk around your workplace during your break.


Start Slowly.

Be sure to begin with moderate activity. Then you can slowly increase the length, frequency, and intensity of your workout. Also, choose a variety of activities that you enjoy. Lastly, find an "exercise buddy" who will encourage you to exercise regularly.

Need some help getting started?  Visit these sites for great ideas!


Points to Remember


Hope Through Research - You Can Be Part of the Answer!

Many research studies are underway to help us learn about the relationship between physical activity and health. Would you like to find out more about being part of this exciting research? Please visit the following links:



American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention



For more information:

Go to the Diet and Nutrition health topic, where you can:

Last Reviewed: Jul 29, 2014

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Professor of Nursing
College of Nursing
University of Cincinnati