Feature Articles Exercise
Get active by starting simple!
By Linda S. Johnson, M.S., R.D., Regional
Nutrition Specialist
University of Missouri Extension
Most of us are aware that physical activity reduces our risk for chronic health problems like obesity, diabetes and high blood pressure. Yet, many people struggle to make physical activity part of their ongoing daily routine.
You’ve heard that expression, “just do it!” However, according to Lynda Johnson, Nutrition & Health Education Specialist with University of Missouri Extension, it’s important not to over do it when you start exercising. The expression “no pain, no gain” is a myth, and in the end, discourages people from staying active says Johnson. To succeed at making physical activity part of your lifestyle, it’s important that the activity be enjoyable. By being kind to your body, and realistic with your expectations, you will feel energized by the activity and not worn out. And best of all, you will have a sense of satisfaction from accomplishing what you set out to do.
Set Goals to Get You Moving
Setting specific, manageable goals can lead to steady progress,
and result in physical activity becoming part of your weekly
routine. As with anything, to succeed, you need a plan of
attack. It’s not enough to say, “I’m going to start walking on a
regular basis.” This goal is too vague, and difficult to
measure. Define your goal with more specifics, such as, “I will
walk for 15 minutes three times a week over my lunch hour with
my co-worker Jan.”
In her book, “The ‘I hate to exercise’ Book for people
with diabetes”, Charlotte Hayes provides some guidelines for
setting goals to help get you moving:
Be specific Decide what you want to accomplish – walk, ride a bike, lift weights or join an aerobics class. Determine where and when you will do the activity. Write it down on your calendar or in your appointment book. Who will support you in your goal? It helps to have someone that you are accountable to.
Be realistic Keep the amount of activity you plan to do at a comfortable level, manageable. Can you confidently accomplish your goal or plan?
Think short term To succeed at making a lifestyle change to become more physically active, keep it simple. Start by setting goals for a couple of days a week, then build from there. Make sure your short-term goals guide you toward your long-term goal of active living
Be flexible Circumstances can change, be willing to modify or reset goals. Have a backup plan and find new alternatives to challenging situations or roadblocks. If it rains out your walk, have an exercise tape to use. If it gets too hot to walk at lunch, walk early in the morning. But above all, avoid “all or none” thinking. Some days you might not have time for your entire 30 minute walk, but taking the quick 15 minute walk keeps you on pace with your routine.
Reward yourself As you achieve your weekly goals, then monthly goals, recognize your accomplishment. Hayes emphasizes to make rewards meaningful, and something that will reinforce your goal. Examples might include new walking shoes, an exercise tape, or placing money in a jar to save for something special.
The biggest hurdle to overcome is getting started! Decide today to make a plan. Think of what you can realistically do tomorrow or the next day. According to Charlotte Hayes, it’s important to take the “one day at a time”, or “one week at a time” approach. Plan short-term with 10 or 15 minute segments of exercise, and build from there. Week by week, you can increase your physical activity until you reach 30 minutes of activity most days of the week. Get up slightly earlier to take a short walk or do some stretching, walk over lunch, or work out with chair exercises while watching TV at night. Keep a record of your activities on a calendar, in a notebook, or on your computer.
Make Movement a Priority!
How often have you said, “I don’t have time to exercise.”? If
you are like most people, you do have a lot on your plate.
However, take a closer look at how you use your time. In
actuality, you have chosen to use your time for things other
than physical activity. Look at your weekly schedule. Consider
writing in time to exercise just as you would make an
appointment to visit the dentist. It’s important to recognize
that you do have choices about using your time. When something
is important, most people make time for it. Why not make time
for fun, enjoyable physical activities.
For more information, contact Lynda Johnson, R.D., Nutrition
& Health Education Specialist with University of Missouri
Extension, email
johnsonl@missouri.edu .
Last update: Monday, April 16, 2007
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