DAYTON, Ohio – The New Year often brings resolutions to get into better shape.

Despite our best intentions, statistics show that of all people starting a fitness program, one in four quit after only one week and another 25 percent quit within six months. Of those who join a health club, 80 percent or more fail to go consistently within two months.

Here are the most common excuses for not sticking to an exercise program:

This is one of the most common excuses given. Truth is, we make time for things that are really important to us. It takes far less time to work out than it does to drive to a restaurant, wait to be served, eat our meal and drive home, yet few people report being too busy to dine out. Fitting exercise into your schedule doesn’t have to mean spending hours in the gym. If your time is limited, make your workouts convenient and simple to do.

Walking is the easiest way to burn extra calories and can be done during work breaks, or at home right from your own front door. If walking outdoors isn’t your cup of tea, look for other opportunities to increase your level of fitness, like taking the stairs instead of the elevator, or parking farther away from your destination.

Simple strengthening exercises like pushups, pullups, crunches, lunges or squats can be done in minutes. Few schedules are so demanding that there isn’t room for at least a half hour a day of exercise. If all else fails, set your alarm clock so that you get up a bit earlier to ensure you have time for exercise.

Fatigue and increased feelings of stress go hand in hand with inactivity. When our energy is expended on activity, we are far less likely to experience worry, anxiety, sadness, anger or other uncomfortable emotions.

Why? The body was meant to move, not to sit for hours, and as such, when given the opportunity to exercise, it responds by releasing chemicals that enhance mood. Aside from decreasing stress and tension, regular exercise builds strength, stamina and endurance, and promotes better sleep.

Ask anyone who has gotten into the habit of exercising and they will tell you that they feel much more energetic and positive than when they weren’t active.

In my career as a personal trainer, I have had the opportunity to work with people of all ages, including many in their 80s and beyond. Older Americans are becoming aware of the benefits of exercise, but often, too few participate.

Although aerobic training is important for improving cardio-respiratory fitness and stamina, strength training is just as important, and the best defense against most age-related physical conditions. Benefits include increased bone density, flexibility, strength, mobility, lowered incidence of falls and hip fractures, reduced depression and arthritic discomfort.

Sadly, statistics show that of those 65-74, only 11 percent engage in regular strength training exercise. If you have chronic medical conditions such as heart disease, diabetes, or bone or joint problems, check with a doctor before you begin working out.

Weight is not a true indicator of health, and shouldn’t influence your decision to exercise. Being fit is a lifestyle choice that should be done for the purpose of improving your life.

Just because your weight is under control doesn’t mean you won’t pay the price for lack of exercise in the future. It is a matter of recognizing what the long-term effects of inactivity are to your body and taking daily steps to avoid them.

Marjie Gilliam is a certified personal trainer and fitness consultant. E-mail: marjie(at)ohtrainer.com.