When my junior year of high school ended, I rejoiced. That meant the end of mandatory gym class. Not gifted athletically, I hated everything about sports and exercise — the sweat, the hammering heart, the requirement to learn activities I had no interest in, like archery and square dancing. At the start of my senior year, I proudly pinned a button to my backpack that read, “Fight Physical Fitness.”
Fortunately for my health, my exercise emancipation was short lived. Several years and 10 extra pounds later, I took up running to shed the excess weight. The first six months were agony, but eventually I didn’t mind lacing up my sneakers. And one day, I actually began looking forward to my runs, sweat and all.
Since then, I’ve never stopped moving. And that’s been a blessing, since reams of research show physical activity is critical to good health.
“Exercise is key, because your life depends on it,” said Howard Rankin, a behavior change researcher and director of science at Intuality, Inc.
That’s no exaggeration. Establishing a regular workout regimen slashes your risk of heart disease and stroke, Type 2 diabetes, and certain forms of cancer, such as breast, colon and lung, according to the US Centers for Disease Control and Prevention. Exercising also strengthens your bones and muscles, improves sleep, and lessens the pain from arthritis and other joint conditions. And there’s more.
Regular physical activity is great at combating anxiety and depression, Rankin said, and it’s critical for the development of new brain cells. Movement also helps balance brain chemicals like endorphins and dopamine, which are responsible for motivation and feeling energetic, and it’s a great stress buster. Consistent exercise even improves your sex life, according to experts at Mayo Clinic.
Conversely, ignore exercise and your risk of death soars 20% to 30% compared to those who are active, according to the World Health Organization. Luckily, all you need to do is about 150 minutes of moderate-intensity physical activity — just 21 minutes a day — to enjoy the benefits.
Ready to create a workout routine you can stick with and enjoy? Here are four tips I’ve found beneficial.
Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
Chris Joutbert/Adobe Stock
How to enjoy working out if you hate exercise. Regularly exercising with a friend can help motivate both of you to keep it up.
1. Make exercising a regular part of your day
Initially, I took a casual approach to exercise. I aimed to work out every other day, but if I didn’t get around to it, so be it. The problem was, I kept finding reasons to bag my workouts. I had to grocery shop, do the laundry, get to bed early. Soon I was running just one day a week. So I changed my approach and decided exercise had to be a regular part of my day, like eating or sleeping — because it was equally important. Once my mindset shifted, my excuses disappeared.
I also began scheduling my workouts ahead of time, since I couldn’t always exercise at the same time every day. Setting a specific time for working out helped keep me on task. And if I couldn’t find one big block of time, I’d break up my workout into several shorter segments to complete throughout the day. Experts say this is fine, as you’ll reap the same benefits.
2. Start slowly, and give your new routine time
One of the biggest mistakes exercise newbies make is doing too much, too soon. If you want to try running, don’t go out and run 3 miles as fast as you can. Alternate running a block or a minute with walking a block or a minute for just 1 mile and build from there. This same principle applies to any new activity you select.
And give your new activity time, as it takes a while for a new behavior to become a habit. “I can’t tell you how many people give up after a week or two because it feels hard or they aren’t seeing results,” said Tami Smith, a certified personal trainer and CEO of Fit Healthy Momma. “Give yourself a chance to begin to see and feel the benefits. Commit to at least 30 days of consistency and then evaluate how you’re feeling about it.”
3. Find a form of exercise you like doing
Not everyone will get into running, like I did. Try a variety of exercises and see what suits you. It might be running, swimming, biking, using an elliptical machine, or a taking a kickboxing class. Or you might prefer working out to a video or dancing in your living room. It’s all movement, and that’s all good.
Remember, too, that many simple activities like walking promote physical fitness. “The term ‘exercise’ can imply rigorous workouts, but movement doesn’t have to be rigorous to be beneficial,” Rankin said. “Any movement is better than no movement.”
Indeed. The more you enjoy exercising, the more confidence you’ll have that you can overcome any barriers to exercise, which means you’ll be more likely to stick with your regime, according to a 2015 study by Beth Lewis, director of the University of Minnesota’s School of Kinesiology. “The key to maintaining exercise is to find an exercise routine that you enjoy, whether it is alone or with people; outside, at home or at a gym.”
4. Ramp up the fun factor
Even if you find an exercise you enjoy, not every workout will be fun. Sometimes you’ll be tired or cranky or just not in the mood to work out. You can also get in a rut, where you don’t necessarily dislike your workout, but it doesn’t excite you, either. This is when it’s time to get creative.
Instead of working out at the gym, drive to your favorite park for an al fresco exercise session. Join a friend in their favorite activity. Sign up for a class that’s piqued your interest, like aqua yoga or Pilates. Treat yourself to some new workout clothes. Do whatever it takes to stay in motion. Because not only is movement good for us, it’s what our bodies are designed to do.
“We are built to move,” said Brett Durney, cofounder of London’s Fitness Lab, a private personal training studio. “Those of us who are blessed enough to be able to move freely should reap the benefits daily.”
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
Consumers in the United States put their trust in organizations such as the Food and Drug Administration and the Department of Agriculture to keep packaged foods, fish, and livestock production safe—but to what standards?
Many American food additives (think flame retardants and suspected carcinogens) and production standards that have been approved domestically are banned or strictly regulated abroad. This is all in addition to the U.S.’s liberal policies on genetically modified organisms, which are more restricted or banned outright in other countries as well.
What chemicals are lurking in the ingredients of some of America’s favorite foods? What production practices are standardized in the United States but illegal in other parts of the world?
Click through Stacker’s list to discover 30 everyday American food products with ingredients that are banned in other countries.
You may also like: What the average American eats in a year
Mike Mozart // Flickr
Consumers in the United States put their trust in organizations such as the Food and Drug Administration and the Department of Agriculture to keep packaged foods, fish, and livestock production safe—but to what standards?
Many American food additives (think flame retardants and suspected carcinogens) and production standards that have been approved domestically are banned or strictly regulated abroad. This is all in addition to the U.S.’s liberal policies on genetically modified organisms, which are more restricted or banned outright in other countries as well.
What chemicals are lurking in the ingredients of some of America’s favorite foods? What production practices are standardized in the United States but illegal in other parts of the world?
Click through Stacker’s list to discover 30 everyday American food products with ingredients that are banned in other countries.
You may also like: What the average American eats in a year
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
dean bertoncelj // Shutterstock
This citrus-flavored soft drink uses brominated vegetable oil (BVO) as an emulsifier. BVO is banned in Japan and the European Union because it contains bromine, the element found in brominated flame retardants, which can build up in the body and potentially lead to memory loss as well as skin and nerve problems.
dean bertoncelj // Shutterstock
This citrus-flavored soft drink uses brominated vegetable oil (BVO) as an emulsifier. BVO is banned in Japan and the European Union because it contains bromine, the element found in brominated flame retardants, which can build up in the body and potentially lead to memory loss as well as skin and nerve problems.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Goumbik // Pixabay
In the United States, farmers use ractopamine to increase lean muscle growth in livestock, including in 40-60% of American pigs. Elsewhere, 160 nations—including the European Union, Russia, and China—ban the use of the drug in meat production.
Goumbik // Pixabay
In the United States, farmers use ractopamine to increase lean muscle growth in livestock, including in 40-60% of American pigs. Elsewhere, 160 nations—including the European Union, Russia, and China—ban the use of the drug in meat production.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Joe Wolf // Flickr
The fast-food chain uses the chemical azodicarbonamide as a whitening agent and dough conditioner in its baked goods. Although its use is decreasing in the United States because of concerns that it is a carcinogen, the FDA still permits it. It is banned in Europe.
Joe Wolf // Flickr
The fast-food chain uses the chemical azodicarbonamide as a whitening agent and dough conditioner in its baked goods. Although its use is decreasing in the United States because of concerns that it is a carcinogen, the FDA still permits it. It is banned in Europe.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
These popular breakfast cereals contain BHT, a flavor enhancer, which has long been studied for its potential carcinogenic properties; the evidence is inconclusive. It is banned in Japan and the European Union.
Mike Mozart // Flickr
These popular breakfast cereals contain BHT, a flavor enhancer, which has long been studied for its potential carcinogenic properties; the evidence is inconclusive. It is banned in Japan and the European Union.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
BrokenSphere // Wikipedia Commons
Trans fats like the partially hydrogenated soybean and cottonseed oils in Coffee-mate are linked to heart disease and were officially banned in the U.S. as of June 18, 2018. However, they still linger in the U.S. food supply. They are also banned in many other countries such as Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
BrokenSphere // Wikipedia Commons
Trans fats like the partially hydrogenated soybean and cottonseed oils in Coffee-mate are linked to heart disease and were officially banned in the U.S. as of June 18, 2018. However, they still linger in the U.S. food supply. They are also banned in many other countries such as Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Roundhere44 // Wikipedia Commons
You can make stuffing in just five minutes with this popular Kraft product. But the mix contains preservatives BHA and BHT, which are suspected to be carcinogenic and to impair blood clotting. This has caused these preservatives to be banned in the United Kingdom, Japan, and several European countries.
Roundhere44 // Wikipedia Commons
You can make stuffing in just five minutes with this popular Kraft product. But the mix contains preservatives BHA and BHT, which are suspected to be carcinogenic and to impair blood clotting. This has caused these preservatives to be banned in the United Kingdom, Japan, and several European countries.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Thomson200 // Wikipedia Commons
Drumstick uses carrageenan for texture in its ice cream, but the additive that is derived from seaweed can affect the human digestive system. The adverse effects have caused the European Union to limit it in products like baby food.
Thomson200 // Wikipedia Commons
Drumstick uses carrageenan for texture in its ice cream, but the additive that is derived from seaweed can affect the human digestive system. The adverse effects have caused the European Union to limit it in products like baby food.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
rvlsoft // Shutterstock
When consumers are tasting the rainbow of this popular candy, they are also ingesting food dyes Yellow 5, Yellow 6, and Red 40. These dyes have been known to have adverse effects on young children. They are banned in foods for infants in the European Union, and foods that contain the dyes must carry a warning label. Norway and Austria ban them completely.
rvlsoft // Shutterstock
When consumers are tasting the rainbow of this popular candy, they are also ingesting food dyes Yellow 5, Yellow 6, and Red 40. These dyes have been known to have adverse effects on young children. They are banned in foods for infants in the European Union, and foods that contain the dyes must carry a warning label. Norway and Austria ban them completely.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Evan-Amos // Wikipedia Commons
To add freshness to a package of Wheat Thins, Nabisco adds BHT to the packaging. The chemical is banned in the United Kingdom, Japan, and parts of Europe.
Evan-Amos // Wikipedia Commons
To add freshness to a package of Wheat Thins, Nabisco adds BHT to the packaging. The chemical is banned in the United Kingdom, Japan, and parts of Europe.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
This sports drink claims to replenish electrolytes, but it also contains food dyes Yellow 5 and Yellow 6. These artificial colors are banned in foods for infants and children in the European Union, and they must also carry warnings on all other products there. They are completely banned in Norway and Austria.
Mike Mozart // Flickr
This sports drink claims to replenish electrolytes, but it also contains food dyes Yellow 5 and Yellow 6. These artificial colors are banned in foods for infants and children in the European Union, and they must also carry warnings on all other products there. They are completely banned in Norway and Austria.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
The colorful breakfast pastry contains food dyes Yellow 5, Yellow 6, and Red 40, which are still deemed safe to eat domestically but are partially banned in the European Union.
Mike Mozart // Flickr
The colorful breakfast pastry contains food dyes Yellow 5, Yellow 6, and Red 40, which are still deemed safe to eat domestically but are partially banned in the European Union.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Steven Depolo // Flickr
This breakfast food uses the flavor enhancer BHT, a suspected carcinogen that is banned in the European Union and Japan.
Steven Depolo // Flickr
This breakfast food uses the flavor enhancer BHT, a suspected carcinogen that is banned in the European Union and Japan.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Sarah Mahala Photography & Makeup Artistry // Wikipedia Commons
This colorful breakfast cereal gets its rainbow hue by using additives Yellow 5, Yellow 6, and Red 40, which must contain warning labels in the European Union. They are also banned in Norway and Austria. They are permitted in the U.S. even though they are known to cause itching and hives for some.
Sarah Mahala Photography & Makeup Artistry // Wikipedia Commons
This colorful breakfast cereal gets its rainbow hue by using additives Yellow 5, Yellow 6, and Red 40, which must contain warning labels in the European Union. They are also banned in Norway and Austria. They are permitted in the U.S. even though they are known to cause itching and hives for some.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Buenosia Carol // Pexels
Potassium bromate is added to bread dough as a strengthener that creates a higher rise, reduces baking time and cost, and gives finished loaves a bright white color. But the chemical is also linked to cancer, nervous system damage, and kidney damage. Potassium bromate is banned in the United Kingdom, Canada, Peru, and many other countries, but is still ubiquitous in many American bread products including bagel chips, rolls, and even breadcrumbs.
Buenosia Carol // Pexels
Potassium bromate is added to bread dough as a strengthener that creates a higher rise, reduces baking time and cost, and gives finished loaves a bright white color. But the chemical is also linked to cancer, nervous system damage, and kidney damage. Potassium bromate is banned in the United Kingdom, Canada, Peru, and many other countries, but is still ubiquitous in many American bread products including bagel chips, rolls, and even breadcrumbs.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mark Morgan // Flickr
The bright color of Tostitos Salsa Con Queso Dip is derived by food additives Yellow 5 and Yellow 6. These artificial colors are banned in Norway and Austria and must contain warnings on labels in the European Union.
Mark Morgan // Flickr
The bright color of Tostitos Salsa Con Queso Dip is derived by food additives Yellow 5 and Yellow 6. These artificial colors are banned in Norway and Austria and must contain warnings on labels in the European Union.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
Nabisco’s Ritz is the third-leading cracker brand in the United States. Its namesake cracker contains partially hydrogenated cottonseed oil, which is a trans fat that is currently banned domestically and in many other countries like Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
Mike Mozart // Flickr
Nabisco’s Ritz is the third-leading cracker brand in the United States. Its namesake cracker contains partially hydrogenated cottonseed oil, which is a trans fat that is currently banned domestically and in many other countries like Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Dave Winer // Flickr
This grapefruit-flavored citrus drink manufactured by the Coca-Cola Company contains flame retardant bromine to prevent the separation of ingredients. BVO is banned in Europe.
Dave Winer // Flickr
This grapefruit-flavored citrus drink manufactured by the Coca-Cola Company contains flame retardant bromine to prevent the separation of ingredients. BVO is banned in Europe.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Janine // Wikipedia Commons
In the United States and parts of Asia, farmers are cultivating virus-resistant variants of the fruit. These genetically engineered offshoots are legal to eat in the U.S. and Canada, but illegal in the European Union.
Janine // Wikipedia Commons
In the United States and parts of Asia, farmers are cultivating virus-resistant variants of the fruit. These genetically engineered offshoots are legal to eat in the U.S. and Canada, but illegal in the European Union.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Carissa Rogers // Flickr
The Pillsbury doughboy’s biscuits make it simple to have freshly baked bread in minutes. However, these baked goods also contain trans fats in the form of partially hydrogenated soybean oil, which is known to cause heart disease.
Carissa Rogers // Flickr
The Pillsbury doughboy’s biscuits make it simple to have freshly baked bread in minutes. However, these baked goods also contain trans fats in the form of partially hydrogenated soybean oil, which is known to cause heart disease.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Mike Mozart // Flickr
The citrus drink contains artificial colors that are restricted in Europe. Products that contain Yellow 6 and Red 40 must include warning labels in the European Union. These dyes are also banned in Norway and Austria.
Mike Mozart // Flickr
The citrus drink contains artificial colors that are restricted in Europe. Products that contain Yellow 6 and Red 40 must include warning labels in the European Union. These dyes are also banned in Norway and Austria.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
LunaseeStudios // Shutterstock
Baking brownies couldn’t be easier with this popular mix. However, a closer look at the ingredients reveals the product still contains trans fats in the form of partially hydrogenated soybean and/or cottonseed oil. Trans fats were recently banned in the U.S., but a few still remain. They are also banned in Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
LunaseeStudios // Shutterstock
Baking brownies couldn’t be easier with this popular mix. However, a closer look at the ingredients reveals the product still contains trans fats in the form of partially hydrogenated soybean and/or cottonseed oil. Trans fats were recently banned in the U.S., but a few still remain. They are also banned in Switzerland, Austria, Hungary, Iceland, Norway, and Denmark.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Internet Archive Book Images // Flickr
Pillsbury brings the convenience of a ready-made pie crust to kitchens across the country. However, this product is banned in the United Kingdom, Japan, and parts of Europe because it contains both BHA and BHT. The substances are suspected to be carcinogenic and have been linked to impaired blood clotting.
Internet Archive Book Images // Flickr
Pillsbury brings the convenience of a ready-made pie crust to kitchens across the country. However, this product is banned in the United Kingdom, Japan, and parts of Europe because it contains both BHA and BHT. The substances are suspected to be carcinogenic and have been linked to impaired blood clotting.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
ray_explores // Flickr
This popular jiggling dessert is low in calories and free from artificial sweeteners like high fructose corn syrup. But its color is far from natural. It contains Red 40, which is restricted in Europe and illegal in Norway and Austria.
ray_explores // Flickr
This popular jiggling dessert is low in calories and free from artificial sweeteners like high fructose corn syrup. But its color is far from natural. It contains Red 40, which is restricted in Europe and illegal in Norway and Austria.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
Michelle Lee Photography // Shutterstock
This sweetener—made from pure fructose and sugar—is linked to a variety of ailments like obesity and Type 2 diabetes. It’s found in everything from beverages to cereals and ice cream. While it isn’t banned specifically in any country, the U.K. and some European countries have restricted the products and placed them under quota limitations.
Michelle Lee Photography // Shutterstock
This sweetener—made from pure fructose and sugar—is linked to a variety of ailments like obesity and Type 2 diabetes. It’s found in everything from beverages to cereals and ice cream. While it isn’t banned specifically in any country, the U.K. and some European countries have restricted the products and placed them under quota limitations.
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
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Pop-Tarts don’t have enough strawberries, lawsuit alleges
domdomegg // Wikipedia Commons
Olestra is a fat substitute the FDA approved in 1996 to make snacks and chips guilt-free. However, side effects of the additive include abdominal cramping and loose stools. The fat substitute also inhibits the absorption of vitamins and nutrients. It’s banned in Canada and many European countries.
domdomegg // Wikipedia Commons
Olestra is a fat substitute the FDA approved in 1996 to make snacks and chips guilt-free. However, side effects of the additive include abdominal cramping and loose stools. The fat substitute also inhibits the absorption of vitamins and nutrients. It’s banned in Canada and many European countries.
