Having trouble starting an exercise regimen or continuing the one you began? Try thinking about the many health improvements exercise offers—such as a better mood, less stress, renewed energy, a healthier heart and a lower risk of disease—rather than how many pounds you’ll drop. In a recent Ohio State University study, women who focused on the health benefits of a regular workout reported feeling more energetic and motivated while exercising and less exhausted afterward than those who focused on how their appearance would change. They also enjoyed their workout more and were more likely to continue with it!

[photo: Cheryl Empey]

Grab a pen!  The American Heart Association found that of the 69% of women who set an exercise goal in past 12 months, just 22% achieved it. So, what did the successful women do that the others didn’t? Nope, they didn’t hire a pricey personal trainer. They simply wrote down their goals, used calendars to manage their time and tracked their progress with paper charts and online trackers.

Tip: The longer you stick to your routine, the easier it gets! About half of women who fail at their exercise goal stop trying after just two months while those who are more successful stick it out for at least six months.

Exercise doesn’t only slim you down, it fills you with energy by increasing blood flow and boosts mood by triggering a flood of feel-good endorphins. And now a new Princeton University study suggests that folks who exercise are also less prone to stressing out than their couch potato counterparts. The reason? Exercise helps our brain grow new cells that react calmly in stressful situations.

Tip: Too cold outdoors to go for a walk, jog or bike ride? Try these easy indoor workouts.

[photo: Marek Bernat]

Find that you’re less active during the colder months when blustery weather makes it hard to bike, hike, garden, swim and do all your usual outdoor exercises? Then, you’re also missing out on the great benefits from being active—such as a stronger heart, more energy, a smaller waistline, a brighter mood and less stress. Luckily, there are lots of easy, inexpensive ways to make indoor workouts just as enjoyable as outdoor ones:
* Relive your childhood with a hula hoop. They’re not just for kids anymore. Adult-sized versions are slightly heavier to give you an easy workout that tones your hips and tummy. They’re about $40 at sports stores such as Dick’s Sporting Goods and Sports Authority. Never hula hooped before? Check out instructional videos at ehow.
* Turn your outdoor bike into an indoor one. You don’t need to spend hundreds of dollars on a fancy stationary bike. Simply put your regular bicycle’s rear wheel on a training stand to hold it in place and you can start pedaling away right now. Find one on ebay for about $40.
* Stretch with elastic bands. Forget cluttering your home with bulky barbells and weight equipment to get stronger arms, legs and stomach muscles. Elastic resistance bands—which strengthen muscles as you stretch the band—work just as well and take up a fraction of the space. Starting at about $10 from amazon.
* Hike your stairs. At a normal pace, you’ll burn over 200 calories every 30 minutes. That’s as much as you’d shave off with a StairMaster.
* Turn on the TV. There are many free exercise and yoga programs up and down the TV dial. You can even order many free “on demand” shows so you can work out around your schedule. Check tvguide or your local program guide for schedules.

[photo: Richard Faulder]

Feel like you’re too pooped to work out? It may not be your body that needs recharging—it could be your mind. In a British study, volunteers who were asked to do a mentally tiring task before riding a stationary bike became physically exhausted more quickly and stopped peddling 15% sooner than on another day when they were given a chance to rest their brain before doing the same cycling exercise, reports the Journal of Applied Physiology. A tired brain makes you perceive your body as tired, too, even when your muscles are really rarin’ to go, the researchers explain.

Easy fix: Fit in your workout in the morning before your brain gets fried from the day. Can’t wake up early enough? If you’ve had a mentally tiring day, take a few minutes to give your brain a break before your workout, for instance, by doing deep, slow breathing or visualizing a relaxing scene.

[photo: vestman]

Playing with your cat or dog doesn’t just strengthen the bond you share, it’s key to keeping your pet’s weight down, which can add years to its life. And animal experts say that getting even the laziest furry friend up and playing is easy. The trick? Play the way they like to play! Think you’re doing that already? Maybe not. For…

Cats:
* Imitate their prey. Place a toy in front of cats and most will just stare at you. That’s because they want a challenge. “Cats come alive when a toy mimics the movements of a mouse, lizard, bird or other natural prey they can chase and capture,” says certified animal behavior consultant Pam Johnson-Bennett C.A.B.C., author of Starting from Scratch. To do it: Dangle a toy from a pole or rope in front of the cat, dart it away, hide it behind the leg of chair or wall, then dart it back out. “This stimulates your cat’s brain as she plans her ambush and it motivates her be more active since it makes her want to run and pounce.”
* Let her win. Cats get bored with toys when they’re always out of reach. So, let her catch her prey once in a while. Then end the game by giving her the toy as a trophy.
* Hide her toys. Stuff a mouse into the couch cushions with just the tail peeking out or put a toy in an empty rectangle tissue box and let her reach in a try to catch it. “This simulates the exciting experience of finding prey outdoors.”

Dogs:
* Get involved. Turning dogs loose in the backyard isn’t enough physical stimulation for them. They need you to initiate aerobic exercise—such as playing fetch, catching a Frisbee or going on a walk, says Susan Nelson, D.M.V., a veterinarian and assistant professor at Kansas State University.
* Don’t feed them too close to play-time. Eating an hour before or after exercise may make your dog’s stomach bloat or twist, especially for large breed or deep-chested dogs.
* Exercise their brain. Dogs—who have the mental capacity of two-year-old humans—need mental stimulation, too. Try getting yours to search for hidden toys or treats, chase a laser light or complete special tasks, such as getting your slippers or picking up the newspaper from the front yard.

[photo: fazen]

Think you’d by happier if you got a nose job, won the lottery or became famous? Surprise! A new study shows it would actually make you miserable! The proof: When University of Rochester researchers followed 147 men and women for two years after they graduated college, they found that those who focused on achieving wealth, good looks and celebrity actually experienced a rise in negative emotions, such as anger, shame and anxiety, once they achieved their goals. On the other hand, grads who focused on building loving relationships, getting involved in their community and staying physically active were happier, less stressed and more satisfied with their life when they got what they wanted. The researchers explain that the simple goals of having a healthy, love-filled life fulfills basic human emotional needs that provide long-lasting good feelings while the thrill of amassing money and getting adulation fades quickly, making us feel like we have to always work harder to get more of it.

[photo: Gwennypics]

According to new University of Western Ontario research, cranking up the volume of your favorite up-tempo work-out tunes makes exercise feel less strenuous, particularly strength training. In the study, female exercisers who listened to fast-paced music at a higher volume completed seven more leg presses than they could when the music was at a lower volume setting. Why it works? “Your brain perceives a booming beat as a threat, which releases a surge of adrenaline, a stress hormone that sends extra glucose to your muscles, giving your body more fuel to go longer during an intense session,” explains lead study author Janet McMordie, M.Sc., of the University of Western Ontario.

[photo: Greg Westfall.]

Weather too cold to exercise outdoors? Schedule too crazed to fit in an indoor workout? Here are easy ways to tone your body in minutes a day, says Loyola University’s Center for Fitness special programs director Kara Smith:
* Melt fat by jumping an imaginary rope. You loved jumping rope as a kid. Now it can help keep you healthy as an adult. That’s because jumping rope is one of the best calorie burning aerobic activities you can do. No rope around? No problem. You don’t need an actual rope to get the heart-pumping benefits. Simply pretend you have a rope by jumping up and down on both legs or try alternating legs. You’ll burn about 114 calories in just 10 minutes!
* Slenderize thighs with an easy bend. To do it: Place your feet hip-width apart and sink your hips back as if sitting in a chair. Lower slightly, return to standing position and repeat 10 to 15 times.
* Tone flabby arms by sitting. Choose a sturdy armchair without wheels. Place your hand on the chair’s arms and use your own arms to carefully lift your bottom off the chair seat and lower yourself back down. Aim for 15 repetitions.

[photo: Robert S. Donovan]