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Motivation to Get Moving
by
Ebel Jarboe
We know that exercise is good for us. From
reducing the risk of heart disease, weight management,
controlling cholesterol, diabetes, and high
blood pressure levels to boosting energy levels
and managing stress, study after study have
shown that exercise can not only save our lives
in the long-term but improve its quality as
well.
Moreover, according to the Surgeon General's
Report on Physical Activity and Health, higher
levels of regular physical activity are associated
with lower mortality rates for both older and
young adults. Even those who are moderately
active on a regular basis have lower rates of
mortality than those who are least active. So, why are less than 50% of Americans leading
a moderately active lifestyle? In a study which
appeared in the May/June 1998 issue of the Archives
of Family Medicine, 16,890 women and 12,272
men at least 18 years old were asked abut their
leisure-time physical activities. Only 38% met
the Surgeon General's Guideline of 30 minutes
of moderate physical activity most, if not all,
days of the week. Most alarmingly, however,
is that women, ethnic minorities, adults with
lower educational attainment, and older adults
were least active. Furthermore, according to
the Surgeon General's Report on Physical Activity
and Health, about 25% of adults report no physical
at all in their leisure time. The Same Old Exercise Excuses
Too busy to exercise? Incorporate it into your
day. You've probably heard them all. Park farther
away from the entrance of your office or shopping
mall. Take the stairs instead of the elevator.
Engage in play with your kids or the dog. Not
enough time in your day to exercise? Is time
really the enemy or is it our modern habits?
What are most Americans doing for most of the
day? Whether it is watching television, working
at our desks, or driving hither and yon, we
are sitting down. However, a life of convenience
may actually shorten your life. Too tired to exercise? Get out of the habit
of rushing everywhere and take time to take
care of your body. If the store is a few blocks
away and you only need 1 or 2 items, walk instead
of driving. Instead of going to the movies on
a beautiful Saturday afternoon, go to the zoo,
stroll through an art gallery, or go for a hike.
Rushing everywhere puts unnecessary stress on
our minds and our bodies. Get your heart pumping
for another reason. Be interactive instead of
inactive. Get off your "BUT"
- Make time for exercise. Get up a half-hour
earlier, walk during lunch, or turn off the
television in the evening.
- Make it fun. Choose activities that you
enjoy. Gardening and walking are the two most
popular forms of exercise among adults.
- Make sure you have a variety of activities
to choose from so that you don't get bored
and drop your exercise program.
- Be creative. Instead of calling a friend,
arrange to get together for a walk-and-talk
once or twice a week.
- Involve your family. Take the kids along
for walks and bike rides. Spend quality time
with your partner while enjoying an outdoor
activity.
- Set fitness goals. Commit to walking or
running a certain distance in one month, three
months, or six months. Work on increasing
the number of laps you swim each day.
- Train for an event. A walk-a-thon, bike-a-thon,
or triathlon. If you need support, get a friend
to join you.
- Give yourself a reward for your fitness
accomplishments.
- Find a convenient time and place for your
exercise. Schedule this time and honor it.
If you are unable to for some reason, MAKE
IT UP AS SOON AS POSSIBLE. This is the biggest
reason why we backslide. We miss one, then
two workouts, and before you know it, it's
been two weeks, and who wants to start over?
- Start slowly and work up to exercising
3-5 times a week for 30- 60 minutes. The more
often you work out, the less time you have
to set aside for it. For example, working
out 3 times a week for 60 minutes requires
a bigger time commitment than working out
5 times a week for 30 minutes. If you are
really pressed for time, break the 30 minute
session into two 15 minute segments or three
10 minute segments.
Once
you have made regular exercise part of your
lifestyle, don't just stop there. Greater health
benefits can be obtained by engaging in physical
activity of a more vigorous intensity or of
longer duration. Moreover, recent Recommendations
from experts also suggest that endurance activity
should be supplemented with strength-developing
exercises at least twice per week for adults. Copyright
1999 by Edel Jarboe. All Rights Reserved.
About the Author: Edel Jarboe is the founder
of
Self Help for Her.com, an online self-help
magazine helping you create a better life. She
also publishes a free weekly newsletter, which
features advice on goal setting, stress management,
coping with difficult people, and overcoming
obstacles:
Subscribe and receive a FREE stress report.
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