Remaining Physically Active

If you are not engaged in an exercise program, it is probably because you aren't motivated to do so. You might even find yourself asking: is there anything that could ever be said or done to get you exercising on a daily basis? Would a stern lecture from your doctor help? How about the fact that you find yourself out of breath when you walk up a flight of steps? Or, the fact that you have gained weight over the last few years and now find it harder and harder to take it off? If you don't want to be miserable and you don't want to continue with the nagging self-criticism, why not set a start date right now and write it on the calendar? Then start planning how you will carry out the program, talk to yourself about the plan and the start date, talk to others about your plans, find the right clothing for your exercise program and leave them in a conspicuous place, read up on the kinds of exercise you wish to do, start graphing your weight and hanging the chart in a conspicuous place, and then start telling yourself that you must start walking every day if you want to lose weight or want to feel better or want to have more stamina. Then start very slowly…walking for just two minutes a day, for example. The next day, try walking for three minutes. Don't push yourself or make the enterprise painful–that's the quickest way to punish the behavior of trying. Remember: take it slowly. If you really want to keep the program going for the long haul, you will need to plan for that, too. Find a friend or neighbor to join you. Better yet, arrange to take the neighbor's dog with you on your walks. The dog will love you for it and, too, just the thought of not walking on any one particular day will make you feel awfully guilty because you know the dog will be waiting for you. Finally, reward yourself for doing what you said you were going to do. Go ahead, have that doughnut. Just make sure that the doughnuts are eaten only on the days you exercise!

If all of this sounds too overwhelming, then perhaps you need to begin at a lower key. Start with simple stretching exercises. They can be done in the morning while you are still in your pajamas. Listen to soft, soothing music as you slowly begin to stretch the muscles in your neck, arms, and legs. It is surprisingly relaxing and enjoyable…and it limbers you up for the day. You won't believe how quickly ten minutes pass. There are also a host of things you can do around the house to ensure that you are getting at least some exercise. House cleaning can be an excellent way to burn calories and remain trim and flexible. Gardening, too, involves physical activity with the added bonus of good vegetables or beautiful flowers. Walking to the grocery store, mowing the lawn, raking leaves, or chopping wood are great ways to gain aerobic points. Remember too: while it is always nice to have someone offer to help carry the groceries or mow the lawn, each time you relinquish a task to others you have increased the chances that you will need their help the next time.

Finally, it is important to mention that often people start a program of exercise only to give it up as soon as something interferes–a long weekend out of town, perhaps. Well, it happens to the best of us. All it means, though, is that you start over again…and again…and again, until it becomes as routine as your first cup of coffee.

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