Try the Internet for Inspiration, Guidance in Getting Fit

“We do not want in the United States a nation of spectators. We want a nation of participants in the vigorous life.”

--President John F. Kennedy

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The President’s Council on Physical Fitness and Sports has been after us since the early ‘60s to exercise, get in shape. Council programs like “Healthy People 2000” strive to improve the health status of all Americans by 2000. And Americans are getting healthier: We’re quitting smoking, eating better and exercising more. So why do the White House, the current and former surgeons general and our family and friends urge us strongly and repeatedly to commit to be fit?

The fact is that only a small number of us exercise for the recommended minimum of 30 minutes per day five times a week. More than 60% of us are not regularly active. And about one quarter of U.S. adults are not active at all, according to the surgeon general’s Report on Physician Activity and Health.

But with exercise we can improve our outlook. It’s hard to ignore the television and print advertising urging us to “Just Do It” (courtesy of Nike), and Sesame Street producers are even urging children to “Elmocize.” We have proof in the recent Surgeon General’s report (https://www.cdc.gov/nccdphp/sgr/sgr.htm) and decades of other studies that there is a substantial, tangible link between regular physical activity and health benefits, especially reduced heart disease.

So fitness and exercise are definitely “in,” it saves the government and the health care industry money, and it’s big business. This makes for an abundance and variety of well-funded, informative Web sites for people of all ages and lifestyles. I’m one of many people who resolved to get fitness back into their lives, so I’ll let you in on two of my favorite Web sites.

The American Medical Assn.’s Web site is a great place to start. From the home page (https://www.ama-assn.org), you can click on the category Health and Fitness Information, where you’ll find easy-to-understand information and a variety of interactive, personal links. If there’s a large blank space in the center of your screen, scroll down and click where it says “click here for non-Java version.” These links are very easy to navigate and are fun to use to evaluate yourself and design a “get fit” program that best fits your level of fitness, age, commitment and goals.

Choose “Interactive Health” (https://www.ama-assn.org/consumer/interact.htm) to get down to business. At the “Personal Trainer” link, (https://www.ama-assn.org/insight/gen_hlth/trainer/index.htm) you can custom-design an exercise program that’s best for you. The graphics aren’t great, but the information is terrific. And who needs to see true-to-life photos of perfectly sculpted bodies anyway?

If you go to “Design Your Own Fitness Program,” you may select a level that suits your needs: Choose “basic” if you are starting from a mostly sedentary lifestyle or you want to reap some health benefits with a minimal commitment. Or select “Fitness” if you want to maximize the health benefits of physical activity and are willing to devote the time and energy to do, or “Athlete,” if you’re serious about competing in events. The site also provides tips on how to stick with your program; for example: “Set goals that reflect your current abilities,” “choose activities that you like to do or think you would like to do,” and “Choose a mix of activities that you can do regardless of the day of week, weather or location.”

The AMA’s site also includes an interactive personal nutritionist (https://ama.assn.org/insight/gen_hlth/nutri/pernutri.htm), where you can assess your nutrition and get help designing a nutrition program that will complement your fitness goals. There’s even a program for filling in what you eat now, so you can get a rating on your own nutritional habits.

Another site, Fitnesslink.com (https://www.fitnesslink.com), is a terrific fitness search engine, with rated links on a variety of subjects such as general fitness, bodybuilding, nutrition, yoga, mind-body and fitness products. The site is published by Shannon L. Entin, a certified fitness instructor and former financial journalist.

OK, the cartoon graphic of the big-busted blond kind of bothered me (what’s the purpose?), but the site is very comprehensive, with something for everyone--whether you’re a serious trainer or a moderate exerciser, or just looking for information about exercise equipment--and it comes in quick bits of information or longer features. Choose from FitBits, Fitness Travel, Your Fitness Questions Answered, books, newsgroups, exercise programs and much, much more. There are fitness sections for kids, those in their “golden years” and professionals. The site even provides reviews of fitness videos and television fitness programs.

The Health and Fitness News features section (https://www.fitnesslink.com/feature/news.htm) has short summaries on the latest research studies. I learned that stress management is also critical for even the “toughest” athletes. And while the site’s sponsors include fitness equipment manufacturers and food products companies, the advertising is relatively unobtrusive.

While all this information is not going to get you to the gym or to take a brisk walk around the block, it’s certainly a great start. All the Web sites will tell you that you need to find what works best for you. And that’s definitely the case.

After a five-year hiatus from exercise (which I blame entirely on my two young children), I’ve recently started a simple routine. I leave home early two days a week to head to the office gym, where I exercise for 20 minutes. I then find another 20 minutes during the weekend to work out at home on my Nordic Track. While I’m far from a jock--and not yet even meeting the recommended minimum--I’m feeling better now that I’ve started doing something.

One thing that I’ve found helpful is finding a partner to get you started. It’s much more fun to make fitness a social event. And start simply; you need to design a program you can stick with.

So regardless of the daily tugs of other priorities, try to take time for your own physical as well as mental health.

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Your Health Online runs every other Monday in Health.