A Healthy Exercise Routine Doesn't Have to Take a lot of Time or Money
By Jennifer Warner

Think you don't have the time or money to exercise as much as you should? Think again.
A new nationwide survey shows at least one-fourth of successful exercisers have full-time jobs, young children at home, or both, and walking is the most popular form of physical activity.

The survey, conducted among more than 20,000 Consumer Reports readers, reveals the secrets of successful exercisers -- those people who most closely meet the national recommendations for physical activity by exercising at least a half-hour per day at least three days a week.

The results show that sticking to an exercise routine doesn't have to be boring or expensive, and it could be a lifesaver. For example:

• 58% of successful exercisers report doing three or more different activities per week.
• 30% of successful exercisers used a fitness facility or gym at least three times a week.
• More than half of those who worked out regularly used exercise to treat depression, a heart problem, back pain, or diabetes and said they and their doctors agreed that exercise helped a lot.

Experts say that to reap the most health benefits from exercise, you need to strive for at least 150 minutes of exercise a week, preferably spread out over five days. If you do, the health benefits include a lower risk of heart disease, stroke, osteoporosis, type 2 diabetes, high blood pressure, some types of cancer, and dementia.
However, if your goal is weight loss, you'll need to aim for 250 to 300 minutes a week.

Tips from Successful Exercisers
In the survey, which appears in the January issue of Consumer Reports, researchers polled 21,750 readers about their exercise habits.

Thirty-eight percent of the respondents were classified as "successful exercisers" and performed moderate to vigorous exercise for at least 30 minutes at least three days a week (usually more). That group includes 12% the researchers classified as "hard-core" exercisers who exercised at least five days a week and had kept it up for at least five years.
The survey showed that 36% were "unsuccessful exercisers" who did a little exercise but not enough to reap the health benefits. Many people in this group said they wished they exercised more regularly. Fifteen percent of the respondents were considered sedentary.

Researchers found walking was by far the most popular form of physical activity among successful exercisers. In addition, two-thirds of hard-core exercisers walked at least three days a week.
When asked how they fit physical activity into their hectic schedules and stuck to their routines, successful exercisers offered this advice:
• Get out of your car. Many said they walked or bicycled regularly to work. Others arranged their lives so that they could do errands on foot regularly, such as living within walking distance of a grocery store.
• Find activities you enjoy. You'll be more likely to stick to a routine if you enjoy it. More than half of successful exercisers said they usually or always got "a feeling of joy or exhilaration" from their physical activity.
• Find time to exercise. Successful exercisers recommend working out at the same time of the day, finding a convenient location to exercise, and planning ahead to schedule workouts.
• Use weights. Successful exercisers of all ages were 10 times more likely to use free weights to build muscle strength than those who didn't exercise regularly.

When starting an exercise program, researchers say it's important to start slowly, and then gradually increase the intensity and duration of your workout. But the good news is that the survey results also show that once people get into the exercise habit, they naturally gravitate toward longer, more strenuous workouts.

Author: Kathryn Oneill

Buying a home treadmill? Treadmills are still the most popular choice among exercise equipment buyers today. Why do many people invest in a home treadmill? Here are 7 major benefits of buying your own home treadmill:

1) Burn more calories:

Treadmills burn more calories per hour than any other exercise machine. A study by the Journal of the American Medical Association (JAMA) showed that a vigorous workout on a treadmill burns around 700 calories, compared to 627 for stair climbers and 498 for stationary bikes.

Another study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee showed that calories burned on the treadmill for 60 minutes averaged 705 - 865, more than a stair machine, rowing machine or stationary bike.

2) Workout whenever you want:

With your own treadmill, you have the freedom to workout at any time of the day that you want. No waiting in the lines at the health club, no speeding to the gym to get in before 'the rush', no walking outside at night in the dark.

3) Wear whatever you want:

With a home treadmill you can wear whatever you want to workout. No worrying if your shorts match your T-shirt. No worrying if your shirt is too ragged or if your sweat pants are too loud.

4) Workout for as long as you want:

I don't know about you but I hate, hate, hate it when someone kicks me off the treadmill at the gym because my 'time is up'. With a home treadmill you have the freedom to go as long (or as little) as you want.

5) Get the body you've always wanted:

It's a fact: when it's convenient you'll exercise more. Which means you have the power to get the kind of body you've always wanted. Tighten those buns, tone those abs, say 'good bye' to that spare tire and 'hello' to a tiny waist with your own treadmill.

6) No more boredom:

How many times have you gone to the gym and been bored out of your mind within 10 minutes of your workout? With a home treadmill you can set it up in front of your TV and watch your favorite shows or movies.

Before you know it you'll have gone farther than you even realized - and burned more calories too. That means a better body in less time.

7) A simple way to exercise for those of us who aren't gym bunnies:

If you're not a muscle bound, 0% body fat gym bunny, a home treadmill is a simple, easy way to lose weight and stay in shape. Many people, for one reason or another, feel embarrassed by going to the gym. Consequently, they don't enjoy their gym workout and don't get the most out of it. Home treadmills are easy to use and simple to work for anyone, regardless of fitness level.

These are just a few benefits of owning your own home treadmill. Chances are you have your own reasons for wanting one.

Just remember that the seeds you sow today will be the rewards you reap tomorrow. Good luck and have fun!