New fitness program adults will stick with

We all know exercise is good for us, but less than half of American adults get enough of it, according to a new report by two leading public health organizations. In a culture of couch potatoes, it comes as little surprise.
The report, issued by the American College of Sports Medicine and the American Heart Association, contains new exercise guidelines. They recommend that all healthy adults engage in moderately intense physical activity for at least 30 minutes, five days per week. This includes brisk walking or cycling.
A more vigorous activity, such as jogging, can be done instead for 20 minutes, three days per week. Strength training targeting major muscle groups should also be done two days each week. The recommendations are for adults ages 18 to 65.
“The report reinforces the importance of exercise for people of all ages,” says Mirabai Holland, a fitness expert and Director of Fitness and Wellness Programs at the 92nd Street Y in Manhattan.
“Research shows that engaging in regular physical activity promotes good health. It reduces the risk for a number of chronic diseases and premature death. Exercise also provides a feel-good, psychological boost,” Holland said.
Despite the benefits of regular exercise, the report says physical inactivity remains a pressing public health issue. “When starting out, most people have every good intention of sticking with an exercise regimen to get in shape or lose weight,” said Holland, who has been a fitness consultant for more than 20 years and lost 40 pounds on her own program. “However, they often get frustrated because it’s either too difficult or not tailored to their specific needs.”
Holland’s experience led her to develop a novel exercise program she says anyone can do by easing into it and going at his or her own pace.
The Moving Free Ease-In exercise program, which includes a video and an Internet component, are geared toward people who have never exercised, have been physically inactive for an extended period, or have tried unsuccessfully to develop a fitness habit in the past.
“My goal was to put together a work-out that is not work, disconnecting the pain from the gain,” she says. “When people embark on routines that are too difficult or require them to do too much too soon, it sets them up for disappointment. It can also put them at risk for an injury or muscle aches, further hampering their efforts.”
Holland’s video allows people to start slowly and advance when they are ready. As such, the DVD contains six individual workouts, starting with a five-minute warm-up, moving up to 10 minutes of mild exercises, then 15 minutes, and so on. By going at their own pace, people gradually work up to a full half-hour workout, that includes a warm-up, aerobic exercise, strength training and cool down.
“The Ease-In method is an excellent way for people to become more physically fit in a safe and rewarding manner,” says Dr. Geoffrey Westrich, an orthopedic surgeon at the Hospital for Special Surgery in Manhattan. “Any program that motivates people to exercise and enjoy what they’re doing is going to have a lasting impact on their health.”
Once people feel comfortable with the Ease-In program, Holland hopes they’ll add physical activities or move on to more advanced exercise videos to make fitness a way of life. The Ease-In program is available on DVD and as part of an on-line fitness club membership. More information on the program, as well as exercise tips and articles, are available at the web site: www.movingfree.com.