We know that one of the keys to healthy aging is to keep moving. According to a recent Harvard Medical School Special Health Report on Women’s Health, “lack of physical activity is an independent risk factor for nearly all of the diseases that are most likely to kill or disable you.” Studies have shown that regular moderate exercise can help protect you against:
- Heart disease and stroke,
- Certain types of cancer (e.g., colon, breast, and endometrium),
- Diabetes,
- Osteoporosis,
- Arthritis,
- Falls and other accidents,
- Depression and anxiety,
- Alzheimer’s disease, and
- Infections.
So if we know this, why is it so hard to fit regular exercise—or even just moving our bodies—into our lives? No time? No energy? Too tired? Too painful? Not motivated? All of the above?
So what can you do? Here are a few suggestions:
1. Are You Ready to Start? We may talk about needing to exercise, but, in truth, we may not be really ready to make a commitment to change. Change takes effort and can be uncomfortable for a while. If you’re still contemplating the idea of exercising, think about what’s holding you back. Are there ‘rewards’ for staying sedentary (e.g., I get to spend more time with my family when I get home)? Are there reasons why you avoid exercising (e.g., People will see how uncoordinated and un-athletic I am)? Talking this through with a non-judgmental friend or coach can help you get started.
2. What Motivates You? What has motivated you in the past? Have you ever participated in some physical activity earlier in life? What made you successful? Some people enjoy the camaraderie of a team and the spirit of competition. Others like solitude and experiencing the beauty of nature. Discovering what motivates you is key to choosing the right activity that will work for you. For example, if you want to spend more time with friends or family, can you involve them in your exercise program? Can you walk and talk together at the same time? If doing new things is important, vary the type of activities so that you don’t get bored. If your goal is to calm down and de-stress, perhaps a yoga class can help.
3. Speak to your Health Care Provider. Even people with chronic medical conditions and disabilities need exercise. Find out what you can do without aggravating an existing medical condition. Can you throw a beach ball? Can you flex and point your toes? Can you relax and stretch your neck and shoulder muscles? Would physical therapy help?
4. Begin Gradually. Many people start an exercise program with a gung-ho attitude and overdo it the first time out of the gate. Weekend warriors—who have been sitting at their desks all week—play a pick-up game of basketball and end up rupturing an Achilles tendon. Muscle soreness, excessive fatigue, and injury can stop the positive momentum. If you haven’t exercised in a while, start with five minutes of walking and increase the time or intensity gradually. Include some gentle stretching before and after.
5. Equip Yourself. Obtain the right shoes, clothing, and/or equipment for your activity. While walking doesn’t require a great deal of equipment, it does require the right pair of shoes to avoid pain and a host of other problems. Once I was experiencing shin splints after jogging before realizing that my shoes were worn out and no longer provided adequate support.
6. Schedule It. Integrate your activity into your daily routine and put it on your daily calendar. If you can’t find a whole hour to be at the gym or don’t have the money for a personal trainer, you can find some sort of physical activity during a typical day. Whether it’s walking up a flight of stairs instead of taking the elevator, or doing some gentle yoga stretches at the end of the day, moving your body daily will soon become like brushing your teeth. If your routine changes and you can’t exercise one day, don’t stress about it; just get back on track the next day. Many people are now finding apps on their smart phones and other devices (e.g., pedometer) to help achieve consistency and monitor their progress on a daily basis.
For me, a structured activity has typically worked best. If I know that I have to be at a class or work out with a trainer at a specific time, I schedule it on my calendar just like any other appointment. Even if I’m tired, stressed, and not motivated to exercise, my trainer pushes me through the workout, and I always feel better afterwards—less tired, less stressed, and more motivated to return. So figure out what works best for you and know that you’re making a positive move for a healthier life!
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