Physical Activity—Let’s get started!
It is that time of year when people are thinking of making changes, particularly health-related changes.
If you’ve decided to start an exercise regimnen—good for you! But be careful not to do too much too soon, and then not be able to move. That is a guaranteed way to short-circuit your good intentions.
You know all the reasons that you need to be more active—and you may already be saying “I know I need to, but…” Let’s look at some of themore common barriers, and see how we can resolve them.
Most of the national health agencies say we should be getting about 60 minutes a day of “accumulated”physical acitivity. For weight loss and to maintain weight loss, that daily time rises to 90 minutes per day.
Keep on reading, and we’ll figure out how to get you there!
Also, let me say that if you are starting to exercise in order to lose weight, you’ll also have to make some dietary changes. Most of us are not capable of burning enough calories to see significant weight loss. In fact, 70% of weight loss comes from changing diet. If you read my article last year, a good place to start is by increasing your fruit and vegetable intake. Eat at least five full cup servings per day, and increase from there for more results.
How to get past the major barriers to becoming more active.
#1 excuse: No time.
Actually, you don’t have time not to exercise. Being physically active gives you more energy and allows you to be more efficient at everything you do.
Most Americans watch about 30 hours of television per week. Start by getting up during commercials, and doing laps or walking in place. Or, make it a rule that you have to be on the treadmill or other exercise equipment for the first half hour of TV viewing each evening.
If nothing else, stay seated and do arm exercises, with or without weights. Do anything to move more!
Set aside time in the morning, even just a few minutes. This sets a good tone for the day, and will probably have you figuring out how to do more the rest of the day.
Go for a short walk on your lunch break. On your busiest days, this will help you to prioritize tasks for the rest of the day, and actually get more done than if you work through lunch.
Always stand while on the phone, and walk and talk if you can.
Schedule walking meetings with colleagues—you’ll both enjoy the change.
Walk around the store while waiting for a prescription to be filled, or around the parking lot while waiting for the oil to be changed in your car. You get the picture: waiting times can be times to get moving!
One of the favorites: park farther away from your destination, and do a few laps around a store, before you settle into your errand
#2 excuse: Too tired.
Again, start earlier in the day. It is nearly impossible to get motivated once you get home from work and into your evening routine.
Recruit an exercise buddy. You can keep each other accountable.
Don’t zone out on late-night TV. Go to bed earlier and get some sleep!
Find activities that you enjoy, that provide you with the social time, stress release or stimulation you need. You’ll enjoy being more active.
#3 excuse: Weather
Find indoor options: join a gym, do exercise DVD’s or TV workout shows, use home equipment. www.collagevideo.com is a great resource for all types of exercise videos and DVD’s. They even have specialty videos for those with arthritis, or other medical issues.
Another source of videos for those who need to sit to be fit is Armchair Fitness in Washington DC. Call 1-800-453-6280 to order, or visit managementwisdom.com.
Turn on some music and dance!
For outside activities, choose appropriate clothing. High-tech fabrics can keep you cool in the heat, and warm and dry in cold or wet weather.
Go to a mall or big box store and do laps. Leave your credit cards at home.
#4 excuse: Can’t get motivated
The first step is the hardest!
Set doable goals: Just a few minutes here and there really do make a difference. Also, it usually only takes about 3-5 minutes for the endorphins to start kicking in, so that you feel like doing more.
For instance: “I will walk the dog another five minutes, since I’m already outside.”
Change shoes before leaving work, stop at the track and walk for 10 minutes on the way home.
Or, immediately get on the treadmill for 10 minutes when you walk in the door.
Get a pedometer and see how many steps per day you take. Recommended goal for good health is about 10,000 steps per day. If you are not there, look to increase by a few 100 steps each week. Studies show that those who use pedometers are more motivated to move.
#5 excuse: Childcare is a problem.
Swap workout time with your spouse, or with a neighbor.
Working parents usually do better with lunchtime activities, since childcare is already in place during the workday.
Choose options that can be done at home while the child is napping.
Teach your kids to enjoy physical activity by doing it with them. Playing active games, biking or hiking are some family ideas.
#6 excuse: I'm not overweight, so why should I work out?
Being physically active is like taking a preventive medicine. Regular physical activity, to the tune of 30 minutes a day beyond your normal daily activities, can cut your risk of heart disease by and osteoporosis by 40-50%. It reduces risk of stroke and diabetes by 30-40% and of colon cancer by 30-50%.
It also provides a number of psychological benefits, such as stress relief, reduced depression symptoms, and increased self-esteem.
If you’ve read to this point, I hope you have found some useful ideas to help you get started, or to increase your current level, if your routine is not where it needs to be.
written by Nancy Cosgrove RN, BA
