By Mark Muckenfuss

“This year is the year I’m going to get in shape.”

How many times have we all heard that, or said it ourselves? But, if done right, this could actually be that year. Much of what you may want can be accomplished by setting realistic and incremental goals, say experts such as Kent Adams, chair of Cal State Monterey Bay’s Kinesiology Department. 

The first thing to keep in mind, Adams said, is that it’s impractical to think you can change your physiology overnight and that even a little bit of exercise is good for you.  

“A single bout of moderate-to-vigorous activity will reduce anxiety, improve your mood and improve cognition,” Adams said. “It can also help you sleep better, reduce blood pressure and improve insulin sensitivity.”

Additional benefits, such as better physical function and increased immunity, begin to manifest themselves days or weeks into an exercise program. More long-term benefits include such things as healthier body weight, increased muscle mass, lower risk of dementia and improved brain function, Adams said. 

“Exercise also reduces the risk of chronic diseases, such as Type 2 diabetes, hypertension, cardiovascular disease, osteoporosis, and the list goes on,” Adams said. “It also helps manage some symptoms of chronic diseases, reduces the risk of falls, and improves overall quality of life and physical function.”

To get the ball rolling, he said, take it easy. 

“Start with activities and exercises that you enjoy and have fun,” he said. “Start low and go slow. Go for a walk or hike, bicycle, swim, perform calisthenics — push-ups, sit-to-stands, etc. — start light weight training. Sit less. Try exercising during TV commercials.”

The best kind of exercise is one that you will do regularly, Adams said. 

“The key is to find things you enjoy and stick with those,” he said. “Just going for a walk regularly does many great things to help your body and mind.”

If you feel like you need guidance or motivation, that’s OK, Adams said. 

“Seek out an exercise professional to help you,” he said. “Many of our awesome kinesiology alumni work in the fitness business or own their own fitness facilities right here on the peninsula. They are awesome to work with and will help guide you on your journey to improved health, fitness, and quality of life.”

Above all, he advises, “Enjoy the journey. Get out and go play in this wonderful environment we live in.”