5 Steps to Loving Exercise ... Or At Least Not Hating It

We all know the benefits of regular physical activity – increased energy, better cardiovascular health, reducing the risk of heart disease and stroke and looking more svelte.

But about 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise.

So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.

1. Exercise That Suits YouFind an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. MyWalkingClub.org is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies.
   
   Try some of these ideas to help you get moving – at home, at work or at play.
    
2. Make it a Habit
   It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day.
   “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”
    
3. Build Exercise Into Your LifestyleBe honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class.
   
   “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said.
   
   There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment.
   
   You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights).  Walking is great option, as well. The only investment is a good pair of shoes.
    
4. Do Bouts of Exercise It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions.
   
   You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.
    
5. Keep GoingIf you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day.
   
   “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

Source: American Heart Association

Eye Safety at Work: Is Everyone's Business

Each day, about 2,000 U.S. workers receive medical treatment because of eye injuries sustained at work.

Workplace injury is a leading cause of eye trauma, vision loss, disability, and blindness, and can interfere with your ability to perform your job and carry out normal activities.

Employers and workers need to be aware of the risks to sight, especially if they work in high-risk occupations.

High-risk occupations include construction, manufacturing, mining, carpentry, auto repair, electrical work, plumbing, welding, and maintenance. The combination of removing or minimizing eye safety hazards and wearing proper eye safety protection can prevent many eye injuries. 

Personal protective eyewear such as safety glasses with side shields, goggles, face shields, and/or welding helmets can protect you from common hazards, including flying fragments, large chips, hot sparks, optical radiation, splashes from molten metals, objects, particles, and glare. The risk of eye injury and the need for preventive measures depend on your job and the conditions in your workplace. 

Employers can take several precautions to make the work environment as safe as possible and help reduce the risk of visual impairment and blindness caused by injury:

• Conduct an eye-hazard assessment
• Remove or reduce all eye hazards where possible
• Provide appropriate safety eye protection for the types of hazards at the worksite
• Require all employees in hazardous situations to wear the appropriate eye protection
• Keep eye protection in good condition and assist workers with attaining the proper fit
• Keep bystanders out of work areas and/or behind protective barriers
• Use caution flags to identify potential hazards such as hanging or protruding objects
• Provide emergency sterile eyewash solutions/stations near hazardous areas
• Post first-aid instructions and information on how to get emergency aid.

Eye safety should receive continuing attention in workplace educational programs. Procedures for handling eye injuries should also be established and reinforced. 

Workers should have a comprehensive dilated eye examination on a regular basis (typically every 2 years) to help ensure good eye health. Maintaining healthy vision is important to avoiding injuries on the job.

Make vision a health priority, because eye safety at work is everyone’s business

From National Eye Institute