I just can't get motivated to exercise. Can anyone help

asks HGray:
A. For a start, regular exercise:

• reduces stress
• improves the condition of your heart
• helps keep your weight down
• reduces your risk of strokes, diabetes and some cancers
• lowers your blood pressure
• lowers your cholesterol levels
• keeps your body flexible
• boosts your circulation
• improves your quality of life as you get older
• helps to prevent osteoporosis
• makes you feel better about yourself.

Q. That's inspiring, but where do I find the time to exercise
A. You only need 20 minutes just three times a week to start with. You don't have to go to a gym or take an exercise class if you don't have the time. Simply walk briskly instead of taking the car, or jog up and down stairs, or follow an exercise video at home.

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Q. But exercise is so boring, isn't it
A. Not if you find something you enjoy. Think about the sort of exercise you like: do you want to exercise alone or with others Do you prefer to be indoors or outdoors Do you like to cover distance by running or cycling, or do you prefer to keep indoors Can it be something you do with your family - such as swimming, walking the dog, playing football - that can be seen as fun rather than a chore Would a dance class be more fun than an aerobics class

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Q. What if I find exercising too difficult
A. You don't have to push yourself to the limit to benefit from exercise. 'Going for the burn' will just burn you out and put you off trying again. Aim for feeling slightly out of breath to start with.

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Q. Will I lose weight
A. Yes. But don't expect it to happen quickly. The only way to lose weight and keep it off is to lose a little at a time. The most you can expect to lose is one or two pounds a week.

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Here's a guide to how many calories exercises use up in 30 minutes:

• Aerobics - 180 calories
• Cycling - 210 calories
• Jogging - 250 calories
• Running - 300 calories
• Swimming - 75 calories
• Walking - 75 calories.

Q. Have I left it too late to start exercising
A. No, it's never too late to start. People aged 70 or more were put on exercise programmes in California: after six months many could jog a mile without stopping, and had increased their breathing capacity by up to 35%.

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By Sheena Miller

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