by Dr. Sam Benjamin Our bodies are a lot like the little Vespa motor scooter I own. From time to time I love to don my helmet and - on a warm desert morning in Phoenix - ride among cacti and blooming desert plants near my home. However, my Vespa has been sitting idle recently because of my busy work schedule. Recently, when I tried to fire it up, it wouldn't start. The fuel had turned to gum, causing costly repairs. My mechanic's advice to avoid this in the future? "Exercise it," he said. "Keep the motor running frequently."

As with the Vespa, if we don't exercise our bodies, we gum up our insides. Then we risk heart disease, cancer, diabetes, kidney disease, and stroke - requiring costly repairs, if it's not too late.

Regardless of your present condition, there is no reason that I could think why you can't exercise. Granted, your state of health may dictate just how much - or what kind of exercise - but everyone can exercise. Even if you can't walk well because of an injury, chronic condition, or loss of balance, you can exercise in a chair.


Excuses for not exercising are always amusing to me, because I don't believe there's a good excuse. Still, some people say to me:

• I'm too old
  
  
• It's my heart
  
  
• I don't like to exercise
  
  
• I don't like to exercise alone
  
  
• I'm out of shape
  
  
• The weather's always bad
  
  
• I don't have time
  
  
• I'm in pain
  
  
• I have injuries that prevent exercise
  
  

If you're a senior, medical data has shown conclusively that, with exercise, you'll extend your life and improve the quality of your life. Age is not a barrier to exercise.

Heart disease is not a reason to halt exercise but a reason to begin exercise. The risk of certain cancers may actually decrease for those who exercise. And, if you are a cancer patient or survivor, there is mounting evidence that exercise may help you overcome your disease.

Not good enough. If there's a form of exercise you don't like, there are many others you can do. Keep looking and you'll find one or more that is not only tolerable but actually enjoyable. You can walk, jog, run, use free weights, use resistance machines, swim, cycle, kayak, climb, and so much more. The ideal is a combination of aerobic exercise, such as walking and running, and anaerobic exercise, such as using weights. This combination maintains and improves cardiovascular health, muscle, and balance. And exercise minimizes the chance of falling as you age.

Exercising with a family member or a friend is a great way to make exercise a pleasant social event. Exercise allows you to discover each other and your community- an added benefit. If you don't have someone to exercise with, try a club or a cycling group.

It is not so important how you start to exercise, just that you do. Walking slowly as a way to burn calories is an effective tool - maybe more effective than vigorous exercise - for those who are obese or overweight. One study showed that diabetics lowered their blood sugar levels by walking at a moderate pace downhill. Once you start exercising, you'll progress slowly, adjusting your pace and style as you pass from one level of conditioning to another.

If weather is an issue, there are enclosed malls and sports clubs where you can exercise.

If you live in an urban area that has heavy traffic, I suggest that you don't walk near major arteries during rush hour. Carbon monoxide emissions can cause respiratory and cardiac problems. This is especially important for smokers, asthmatics, seniors, and those with heart disease. Exercising in enclosed and air-conditioned or heated areas during ozone alerts is also wise, since the pollution can add stress to your body. Always use a good sun block when exercising outdoors.

If work and life in general put demands on your time, and you think you don't have time to exercise, think about it this way: exercise is cumulative. For example, three activity segments of ten minutes each is almost as good as a half hour of continuous exercise. Also, if you need to cut back on your cardio training because of time constraints, consider this burst training: Try cycling or running as fast as you can for bursts of 30 seconds, preceded and followed by four minutes of moderate walking or cycling. Doing four "bursts" may actually be better endurance training than moderate exercise for 30 to 40 consecutive minutes.

Exercise decreases pain associated with osteoarthritis and plays a role in treating anxiety and depression. It also maintains a sense of well being.

Not a good excuse! Check with your doctor for advice on how much exercise and what kind would be best for you. Consider a trainer if you have been sedentary for a long time. A trainer can help you learn the proper way to implement the exercise of your choice. Learn what shoes to wear, what kind of bike to get, how to use a treadmill, and more, before starting. Set realistic goals.


You can increase muscle mass and improve your appearance with exercise - at any age, with any disability. Simply put, your skin and bones do better with exercise. So - since there's no good excuse - throw your excuses to the wind and get out there and do something!