A Little Bit of Something Is Better Than A Lot of Nothing

We all know diet and exercise are essential for good health. Yet, two out of three Americans are overweight. You don't have to be Einstein to figure out that most people have problems starting or staying on their fitness program. Research exercise and you will find these common recommendations: 20-30 minutes of cardiovascular exercise for four to five days a week, 20 to 30 minutes of strength training and 10 to 15 minutes of stretching. That is more exercise than some people have done in the last decade. No wonder more than half of those new to exercise drop out after a few weeks of training.

Instead of trying to do everything, how about doing a little bit of exercising (something). You will still have plenty of time for watching a lot TV or surfing the net (nothing- at least in terms of movement). Really, start by doing less than you can. If walking is too hard; use an exercise bike. If the upright bike is uncomfortable, use the recumbent one. If it's too hard to ride at level 1, then pedal it without turning it on. If ten minutes is too much, only do five. It really doesn't matter how much you do, just that you start. For the first few weeks, leave the gym with the feeling that you could have done more.

To be successful you have to survive the first month of training. In the beginning, your subconscious will try to sabotage your efforts. You will create a million excuses for skipping workouts. Making workouts easy and enjoyable will help you get through them. When you start a program, consistency is more important than effort. After 30 days your subconscious gets into the program and becomes your ally. You actually look forward to workouts and feel guilty if you miss one.

One of the simplest exercise programs is 10,000 steps per day. All you need is a pedometer to track your steps. 10,000 steps are about 5 miles of walking, which may be unrealistic for most beginners. So instead of scrapping the whole idea and doing nothing, begin with a little bit of walking. Here is how to do it:

1. Use your pedometer to track your total number of daily steps for 3 consecutive days (most people tend to walk between 900 and 3000 in normal daily activities). Add them together and divide by 3 to get your average steps per day. For example:

950 + 1050 + 1000 = 3000/3 = 1000

2. Add 10% of your average steps to your daily walking.

1000 + 100 = 1100

For the next two to three days, walk for 1100 steps.

3. If this feels easy add another hundred steps and do that for few days.

4. If you can walk without strain or discomfort, keep adding 100 steps every day or two.

5. In two to three weeks, you will have doubled the amount of steps on your daily walk. That is great improvement.

6. By taking your time and doing just a little bit more every few days, you will ultimately reach your goal. After the first month, you will be close to 5000 steps. After two months, you will be closing in on 10,000 steps.

The journey to better health can start with just a single step. Use this moment to take that first step. Be consistent and build on it. All those little somethings will add up to a better you.