"I'm too tired." "I don't have time." "I can't find a babysitter." Sound familiar?

As we ease into Spring, sistas have a few challenges when it comes to health and fitness. Right now, nearly 70 percent of African American women are overweight or obese. And a recent survey by the American Council on Exercise (ACE) found that 92 percent of Black women do not work out regularly. It's time to make a change and get serious about improving your health. So, when you hear yourself making those same, old, tired excuses, keep these comebacks in mind:

I'm too tired.
You won't be afterwards. Regular physical activity not only helps you feel great, but will energize you. It may be hard to stick to the routine at first, but once you begin to exercise regularly, you'll realize the pros far outweigh your initial reasons for not being active.

I'm too busy.
What's more important than your health? If time is a factor, try doing 10 minutes of physical activity three times a day, or planning activities that get your family moving like a softball game, biking or a walk through the zoo. Finding time for activity today may also help you avoid diseases tomorrow, like type 2 diabetes, high blood pressure, heart disease, stroke, and some forms of cancer.

I just don't feel like it.
Call a friend. If you don't like to exercise alone, bring friends together to walk, jog, or bike; take a class together at a nearby community or fitness center. If you still can't convince a buddy to join you, try taking a class like dance or yoga.

I don't like the way healthy foods taste.
Spice 'em up. While fried foods and fatty meats may taste good, they put too much saturated fat into your diet if you eat them often or in large amounts. Add a little flavor to healthier foods by using herbs, spices, lemon, lime or vinegar. For baked potatoes, add salsa, low-fat sour cream or garlic for a different twist and for the old standard-collard greens-cook with onions, garlic, chicken broth or smoked turkey, turkey bacon or turkey ham.

I work long days and often have to eat after 8 p.m.
Strive for balance. It's how much you eat during the whole day and how much exercise you get that determines if you gain or lose weight. Most women need to eat about 1,600 calories per day, with no more than 30 percent - about 480 calories - from total fat. Balance your meals throughout the day. If you have a high fat or high-calorie breakfast or lunch, make sure you eat a low-fat dinner.

I'm always on the go and often have to eat fast foods.
Choose wisely. With a little know-how, fast food can be a part of a healthy weight-loss program. Choose salads and grilled foods instead of fried foods, which are high in fat and calories, and only use high-fat, high-calorie toppings in small amounts. Don't supersize! If you do order fried foods like french fries, try to split an order with a friend or order a smaller portion.

My hair will be ruined.
Find a style that works. If you don't exercise because it will ruin your hairstyle, consider wearing a natural style that holds up to frequent shampoos, like braids, twists or locks. If natural isn't your thing, try a short haircut that's easy to wash and wear or a style that you can pull back with a headband or scrunchie. Whatever you do, don't let you hair keep you from a fitness program.

Sisters Together: Move More, Eat Better is a program that encourages Black women to maintain healthier lifestyles by becoming more active and eating healthy foods. For more health tips, you may order free copies of Sisters Together publications by visiting www.niddk.nih.gov/health/nutrit/nutrit.htm or calling 1-877-946-4627.

 

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