By KARAN MINNIS, Guardian Lifestyles Reporter

Take a quick glance around you — most of the people in your line of vision are overweight because of poor dietary habits and a lack of exercise. This has resulted in people who are disgusted with their physical appearance, and who have compounded the problem with yo-yo diets — losing a few pounds here, but gaining even more back.

Bahamians have become consumed with countless low calorie diets and weight-management supplements that all promise a leaner healthier body, but they only seem to be getting more obese and unhealthy as the vicious cycle continues.

Medical professionals tout the old school values of exercise as the best way to achieve that healthier you, and say if you can't afford a gym, you should just get moving, even if it means walking up and down your street.

Personal trainer Robert Farquharson says that exercise not only helps you lose weight and become healthier, but builds self-confidence as well. He says it's actually the only way to live a healthy and productive life, but that if you want to be plagued by diabetes or hypertension you should just keep putting on weight.

"No one wants to be ill, but when you know you're out of shape and you know you eat 3,000 calories a day without working it off what do you expect?" he asked.

The fitness trainer says many people are beginning to take their health and exercise seriously but he thinks too many people still see it as a game — working out one week and taking another three weeks off.

Carlos Rolle, 25, a former athlete, liked the abdominals he developed while running track and field, and even though he no longer competes, he would like to retain his physical appearance. For him staying fit has become a way because he knows maintaining his health and his weight he knows can save his life.

"To be honest, working out has almost become a natural habit. When I can't make it to the gym, I do sit ups and work with weights because I have to stay in shape. However with my busy schedule it's getting harder to get to the gym and I know that's an excuse that many tend to use, but for me it's true."

Even though he's not gaining weight, and is still in relatively good shape Rolle doesn't think the exercises he's doing at home is enough, but doesn't want to "let himself go" adding that if he wants the body, he's got to pay the price.

"This health craze that we are facing now is somewhat of a trend," says Farquharson. "Everyone's getting on board for a short time, but I think a lot of Bahamian people are really taking it seriously now. They're looking at themselves and they're not happy with what they see and when you reach to that point you know you have to do something or it will get worse.

"For most men, when we get our first health scare and the doctor sends us to the gym we get serious. For women it's a bit different — it's more of an emotional thing than a health thing. Women want to look better and they want to feel better. However women are not immune to the health scares either and so they too wait for the doctor to send them to the gym. With weight-related diseases like obesity, and diabetes on the rise, when you add the heart attacks, strokes, high blood pressure and depression to that, people get scared. But all of these are disorders that can be controlled with exercise," he said.

Farquharson says that your health should always be a priority.

"When you don't exercise you're not as confident about yourself as you should be, and you're not as healthy as you should be, but when you're in shape all those things are erased. You're confident, you're healthy — you have a clear mind, you think better, and you even sleep better, which we all want. But getting in shape doesn't happen over night. It's something that you have to work at."

If plunking down that exorbitant gym fee has you running scared, Farquharson says, not everyone needs to go to the gym, and that you just need to get out there and move. "What keeps people out of getting in shape is ignorance. Once you learn what to do you can actually have a gym at home or work out in the yard and rock."

While he says a home gym is a good idea, he said once done it should be used. "People like to have the stuff, but they don't use it. And that's because most people aren't self motivated. I have a lot of clients who have their own home gyms and if I don't train them they don't use it."

If you're going to work out at home he suggests investing in an MP3 player turning up your favorite music, and letting your workout rip. "Once you have the music that you like and you have an area that you like to work out in I think you'll stay on the program longer because it's motivation."

Farquharson says that even though most of his clients have their own equipment, they prefer to go the gym for the motivational factor and sacrifice. "If you're getting up at 5 o'clock in the morning, you're going to make sure that you work out. That's a sacrifice and so is working out. It's all about sacrifice. But if you're not self-motivated, it won't happen. In the best case [scenario] you'll work out for a week and then stop. . . if you even start at all. It's all based on motivation."

Farquharson says it's good to have a gym membership and use it and exercise at home. "Say you go to the gym three days a week, you have four days at home and so when you're not in a gym you can still be doing something instead of just doing nothing. Then whenever you go to the gym you go to the next level. It's at the gym where your trainer or your friends will be around to push you. You work out at home to maintain your body and when you go to the gym you go to the next level. That way you'll always be in shape and since making the decision to do this is almost a life or death choice, you shouldn't really wait to get started."

REWARDS AND BENEFITS OF EXERCISE

Experts recommend that you get 30 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

* Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal.

* Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. Exercise is one of the most important parts of keeping your body at a healthy weight.

* Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are also becoming more common in teens.

* Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis — a weakening of the bones — as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help keep your bones strong.