The television infomercials make it look easy for women to get into shape fairly quickly, but such programs aren't realistic, says a Ball State University researcher.
Few such exercise programs take into account the challenging daily routines most women face, including looking after children, fixing meals, working in the office and taking care of a house, said Michelle Kowalski, a research assistant for Ball State's Human Performance Lab.
"Women are much busier now than they were say 20 years ago," Kowalski said. "Exercise is usually not one of their top priorities. They have so many other things to do, and once life becomes filled with other priorities, exercise goes to the bottom of the list."
A recent report by the federal government recommends at least one hour of moderate physical activity daily, such as walking, slow swimming, leisurely bicycle riding or golfing without a cart. That's twice the latest government guidance, recommended by the surgeon general in 1996.
Kowalski urges women to review their daily routines and offers five subtle changes in order to squeeze in regular workouts, including:
Wake up 30 minutes earlier and walk the dog or walk with friends through the neighborhood.
Instead of a coffee break at work, walk briskly for 15 minutes around the building or indoors.
Get the whole family involved and enjoy a nice walk before or after dinner.
Plan a couple of evenings each week to do a fun outdoor family activity such as bike riding, kickball or softball.
At the end of a busy day, put on some relaxing music and stretch all major muscle groups. Flexibility is one component of physical fitness.
Simply adding a brisk walk or active family pastimes to a woman's busy daily schedule should help improve physical fitness and reduce risks of health problems, including heart disease, Kowalski said.
"Along with exercise, a sensible diet is a must in order to see any improvement in overall health and in your body."
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