EXERCISE
Each individual needs to develop a lifestyle of exercise. Exercise should be incorporated into daily activities just as eating and sleeping are included. If exercise has not been part of your daily routine, you should check with your physician to determine if any precautions should be taken with an exercise program. If you have a health problem, be sure to have a check-up first. Many people have no problem and can begin right away with a simple program. It is a good idea to put your exercise goals in writing before you start any type of a program.
In addition to developing goals, write them up as an agreement (or contract).
Be specific (i.e. I will exercise 40 minutes on Tuesday, Thursday and Saturday doing an aerobic activity for 20 minutes each of those days. Aerobic activities will either be stationary bicycling, jogging or an aerobics class. I will do this for six months beginning today.).
Making a six month commitment will mean that you will more likely make a permanent behavior change. By that time, you will be able to really tell the difference in how you feel, both physically and emotionally.
Include rewards and punishments in the contract. Give yourself a treat such as a mini-vacation when the contract is completed or a chore to do (clean out the garage) if the contract is broken.
Enlist some support. Get a friend or family member to act as an encourager. Maybe they would even like to do the program with you. As the contract nears completion, set some new goals. By this time, exercising should be a part of your daily routine.
Allow for some flexibility. If you are really bored with a specific exercise, do a different one for a few days. If you alternate exercises, you are more likely to stay with the program until the completion of the contract. If you miss one session, make it up, that week if possible, by the next week for sure.
More than 65% of the people who start exercising programs drop out in six weeks or less, often because of injuries. Ways of minimizing the risk of injury are:
- Warm up by doing five minutes of gentle exercise such as jogging in place or bicycling.
- After muscles are warmed up, the stretching exercises can be done with less chance of tears occurring in muscles.
- As you stretch, don’t bounce. Bouncing tightens muscles instead of stretching them.
- Stretching after exercising promotes muscle flexibility.
- Work out in water. Water gives you a supportive effect and avoids putting so much stress on joints and/or muscles.
- Exercise every other day, especially in the beginning.
- Stop exercising when your muscles hurt, feel heavy or when you are tired.
- Build slowly. Exercise three times in the week, but do it for less time each day to allow yourself to build to the full exercise program.
- OR: Exercise every day for 10-15 minutes, doing a different exercise each day to build stamina. Build daily either by additional time or a more strenuous routine.
- Work harder on alternate days.
BENEFITS OF EXERCISE
- Cardiovascular conditioning: The heart does not have to work as hard to supply the muscles with blood during vigorous exercise. Muscles work more efficiently.
- Allows the heart, lungs and other organs to work together more efficiently.
- Body composition changes. There is a decrease in body fat and an increase in lean body tissue.
- Increases metabolic rate during exercise and for several hours after exercise.
- Increases ability to cope with stress.
- Combined with a nutritionally balanced diet, it is a good way to lose weight.
- Boosts your self-confidence.
- Promotes productivity. You have more energy to do activities.
- Improves your inner sense of well-being.
- Increases your stamina.
- Will help you get a better night’s sleep.
- Relieves tension and anxiety.
- Improves concentration and memory.
- Alleviates depression.
- Counteracts Type A behavior.
HOW TO GET STARTED
- Chose the date. (Do not put it off.) Start today if possible.
- Set the time. Choose the time that feels right to you and that you can most easily work into your schedule.
- Choose a good pair of shoes. They need to give you appropriate support. This is important to minimize injuries.
- Choose appropriate clothes. They do not have to be the latest fashion in exercise cloths. They need to fit comfortably and be absorbent. Remember, if you are exercising, you will sweat.
- Pick a beautiful place. Let your mind converge with nature if possible. Your feet would prefer that you exercise on ground/grass rather than asphalt or cement.
- Have fun…don’t compete.
- Take a friend with you.
- Prepare your mind as well as warm up your body.
- As you exercise, use visualization to help you to relax as much as possible.
- Remember to warm up.
- Remember to take your pulse rate periodically to see that you are in your target zone.
- Do it!!
Next: Nutrition |