"You can call it jogging if you want to, you can call it tennis if you want to. I call it gym and I don't have to go anymore, so I don't." – Fran Lebowitz

For many, the idea of exercising conjures up images of hard work, overheated gyms, sweaty clothes, and sore muscles. If this sounds like your vision, you have not yet found the approach that will work for you. Exercise should be energizing, positive and playful for it to become a satisfying and integral part of your life. What works for one person might be a total turnoff to you. It's important to find something — or a few things — you like to do . . . and to set a pace that is sustainable and enjoyable. You don't have to become an Olympic athlete or marathon runner to cash in on enormous health rewards.

You're in good company if the above quote from humorist Fran Lebowitz sums up your feelings about fitness. More than 60 percent of American adults are not regularly active, and 25 percent of the adult population is not active at all, according to the National Center for Chronic Disease Prevention and Health Promotion.

But if you were offered the chance to extend your life span by five, 10 or more years and remain healthy and active, wouldn't you? The great news is many of us can if we assess our daily habits and begin to make healthier choices.

Most of us know there isn't a magic elixir for losing weight and feeling better. But a quick Internet search turns up 4.5 million hits on the word "diets," and 2.6 million for the words "diet pills." Obviously, the hunt is still on. Your personal prescription for better health is simple, but it doesn't come in a bottle. (See Internet recommendations, below.)

Take Action

For all of the advances in modern medicine, none has been found to be as effective in preventing illness and improving health as good old-fashioned exercise. People of all ages, in all shapes and sizes, and in all states of health can reap its benefits. Is there anything else upon which all health care professionals and researchers agree?

Check with your doctor before you begin an exercise regimen. Once you get the green light, start exercising. Even a little. Something is always better than nothing. Aside from helping prevent heart disease, stroke, diabetes, obesity, and many cancers, here are some additional benefits you can expect:

• Improved strength and balance
• Increased HDL ("good") cholesterol
• Stronger bones
• Better blood flow and delivery of oxygen and nutrients
• Controlled appetite
• Increased blood volume (to help burn fats better)
• Stimulated immune system
• Clearer thinking
• Reduced anxiety and depression
• Better self-image

If you have tried and failed to stick with an exercise program, it means you're one step closer to finding what you really want to do. Just as quitting smoking usually takes several attempts, it will take some experimentation to find the right exercise option that will keep you moving.

Choose Foods Wisely

While you're picking up the exercise pace, evaluate your eating habits. It's all about common sense.

Eat a variety of foods, including plenty of vegetables, fruits, and whole-grain products. Include low-fat dairy products, lean meats, poultry, fish, and legumes (beans, lentils, etc.). Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition should be part of an overall healthy lifestyle, that includes regular physical activity, not smoking, and stress management.

The best option for healthy weight reduction comes from a "balanced, calorie-controlled diet that includes foods from all food groups," according to the Dietary Guidelines for Americans 2005, released in January by the U.S. Health and Human Services and Agriculture Departments. So, instead of having that 1,038-calorie chocolate malt, try a yummy half-cup of fat-free chocolate malt-flavored frozen yogurt to satisfy that craving.

For More Information . . .

• The American Dietetic Association: www.eatright.org/
• The U.S. Department of Health and Human Services and the U.S. Department of Agriculture: www.health.gov/dietaryguidelines
• The U.S. Department of Agriculture: www.mypyramid.gov

To make healthy living a priority, start with small changes — they can lead to big benefits. We hope that you've learned from this article that by working together, we can reduce our health care expenses while contributing to better health and quality of life for employees and their families.

As part of your UPS-sponsored health plan benefits, UPSer's and their spouses covered by the medical benefits plan can take a health assessment that offers an in-depth assessment of your lifestyle and factors that impact your health status. This will give you an opportunity to see your health in a big picture. Doing so can help you prioritize the kinds of health changes you may need to consider, and which health changes you may be ready and confident to make

Click here for more information on the Health Assessment.

Sources: Centers for Disease Control and Prevention; U.S. Task Force on Disease Prevention and Health Promotion; National Center for Chronic Disease Prevention and Health Promotion; www.Nutritiondata.com; Prevalence of No Leisure-time Physical Activity: 35 States and the District of Columbia, 1988 – 2002, Centers for Disease Control and Prevention