Keep exercise simple and fun to keep at it

January is such a positive month. Everyone is so flush with optimism. Change is in the air!

All of our plucky New Year's resolutions to exercise our way into lithesome and healthy lives have not yet given way to the inevitable of our own irresolute, loafish natures.

By the end of this year, two-thirds of us who resolved to lose weight will have gained it back. By March, most of those stairmasters, thighmasters and bunmasters will be put in their place: the closet.

Why do our good exercise intentions inevitably give way to margaritas, nachos and couch potatoes?

I checked in with an expert, personal trainer Lori Pearson. She struck me as a good person to ask. At 49, she is fit, positive ... and one of us. She will admit to struggling with keeping her lifelong commitment to exercise, especially as she ages.

Like most of us, she can fall into an exercise rut. "We get our routine and then we repeat it over and over again," she says.

Besides getting bored, we start seeing a diminishing return to our efforts. "Muscles have memories. We start relying on those memories, not challenging ourselves. Our muscles become lazy."

So tell it like it is, Miss Lori: What can we do?

"Make exercise fun and simple!" she says with her bright smile.

Lori is a very convincing gal, both by example and by her enthusiasm for fitness.

"But I hate it," I say with an unattractive whine to my voice.

She shakes her head. "Honey, relax, will ya? Break it down. Set weekly goals and make them reasonable, and fun."

I've got that "show me" look on my face.

She continues anyway: "For example, decide this week you are going to strengthen your legs and focus on that. Next week, make it something else, like working on balance. I see people all the time, weary with the thought they have to do the obligatory 30 minutes of cardio. It takes the fun out of the workout; it becomes just another chore. Maybe they should just warm up and then focus on working on their core this week."

She is most certainly not dissing cardio, but seems to be saying that there is no Holy Grail to exercise.

"Go for a walk, fast or slow, it doesn't matter," Lori says. "Do some hiking, ride a bike. Lift weights two times a week and join in on a Pilates or yoga class on two other days of the week. Come on! There are hundreds of things to do to get that bod moving. Create variety!"

It really shouldn't be so difficult. Recent research shows that spurts of ten minute exercise several times a day are just as effective as sustained 30 minute exercise. Who can't find 10 minutes to do a brisk walk, jump rope, take the stairs instead of an elevator?

For those of you who feel this is a bit loosey-goosey, there is actually a whole scientific system that you can follow. It's called METs: "metabolic equivalents system."

It is a method for measuring energy expenditure as you do everyday activities. For example, carrying groceries measures 7.5 METS, considered a very vigorous exercise. Sweeping a sidewalk measures in at 4 METS, a moderate exercise.

This system promotes the idea that, in order to be fit, we need to do 30 minutes of moderate intensity exercise five times a week, or three times a week of more vigorous exercise.

To get a complete list of everyday activities and their MET ratings go to http://prevention.sph.sc. edu/tools/compendium.htm.

Dr. Michael O.L. Seabaugh, a Cape Girardeau native, is a clinical psychologist who lives and works in Santa Barbara, Calif. Contact him at mseabaugh@semissourian.com.