Health Feature Articles
Implementing an exercise routine is important for a healthy lifestyle
We all know exercise is good for us, but getting motivated can be a challenge. Although finding the time and inspiration can sometimes be difficult, it’s important to include an exercise routine as part of your lifestyle. There are many different activities you can try to get started, and finding what works for you will help you enjoy exercise.
Commit to change
Be willing to move in a new direction with your lifestyle and find ways to be more active. Lynda Johnson, R.D., specialist for Nutrition and Health Education with University of Missouri Extension, recommends identifying a successful role model who has made changes to improve his or her health by increasing physical activity and eating sensibly. Accept that change is all about making choices — like choosing to take a walk instead of watching TV. That doesn’t mean you have to stop watching TV, it just means you should find a balance between watching TV and being more active. Another way to be active is to take the stairs instead of the elevator or escalator. Put these simple steps into action to add more activity to your day.
Believe in change
Believe in yourself and your ability to change. It’s easier to achieve a goal when you have a positive attitude. Make a list of successful changes you’ve made in the past and believe that you can make these new changes. Try not to get upset if you miss a couple of days of exercise — occasional lapses will not ruin your efforts.
“It’s important to give yourself some slack, not get discouraged and realize that missing a few days of exercise doesn’t constitute failure,” said Johnson.
Remain confident and keep a record of your activity on the calendar to help you stay on track. If you have friends who stay in shape with regular exercise, ask them for tips and suggestions that you could incorporate into your routine.
Focus on small changes
When it comes to exercise, it’s important to create a long-term plan that works for you. The goal is to make a lifetime commitment to staying active. Experiment and try various kinds of activities to discover ones you really enjoy. Fun activities you could try include line dancing, bowling, lifting weights, water aerobics, exercise classes or yoga. By choosing a variety of activities, you also have a backup plan if you need one. For example, if you can’t walk outside because of bad weather, use an exercise DVD instead. Try to make physical activity a part of your daily habits. Keep a pair of sneakers by your desk or the door as a reminder to walk, or place hand weights next to the TV to exercise while watching your favorite program. It’s important to do activities that are fun and make you feel good about exercising. Keep your focus on your accomplishments and feeling healthy.
Find a cheerleader
It’s easier to make changes when you have someone to cheer you on. Seek out a friend, co-worker or family member who will encourage you and keep you motivated. Regular phone calls, e-mails or visits could provide the boost to keep you on target. Your cheerleader could even become your exercise buddy, which can make exercise more fun. Reward yourself as you make simple changes that support your overall goal — celebration is part of successful change.
Too often people think they simply lack the willpower to change. Instead of being negative, try basing your plan on small, incremental changes that will improve your health over time. Charlotte Hayes, a certified diabetic educator, encourages people to ease into exercise by making the most of daily activities. In her book, The ‘I hate to exercise’ book for people with diabetes, she mentions walking, cleaning, gardening and stair climbing as daily activities that keep you moving.
Dr. Lisa Callahan, co-director of the Women’s Sports Medicine Center of Weill Cornell Hospital, suggests keeping a journal when you don’t have time to exercise. By recording what you do every half hour for a day, Callahan guarantees you’ll find 30 minutes you could have spent exercising.
For more information on healthy lifestyles, contact:
Lynda Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th St., Higginsville, MO 64067
phone: (660) 584-3658
johnsonl@missouri.edu
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Last Updated 12/29/2009
