By Blair Gorsuch, IPMR Wellness Director
What if there was one prescription that could prevent and treat dozens of diseases such as diabetes, hypertension, and obesity? As a growing number of Americans continue to grapple with these issues, we are reminded nearly every day that exercise/physical activity is regarded as the only real effective method to prevent and treat many of these conditions. It’s our “magic pill.” Physicians, health care professionals, insurers, and government bodies are all repositioning exercise/physical activity as the “solution” to health, wellness, and longevity.
We all know physical activity is good for us. Many of us have had good intentions of starting a fitness program, but most have not been successfully sticking with it. How can we improve our chances of starting, and staying with, an exercise
program?
Making the personal decision to begin exercise is the first step. Committing to make it a priority in your life is the next. Change is difficult. Introducing exercise into your daily routine involves changing your lifestyle, and that’s a big challenge.
Start by obtaining your physician’s support for the activity program(s) you are considering, particularly if you have any health considerations you’re concerned about. Getting your physician’s approval is a key motivator in starting, and staying with, your activity program.
Next, clarify your own reason for starting an exercise program. What is your motive behind this change. There are many reasons to begin an exercise program, but until you make a conscious decision to start, you’ll be less likely to stick with it.
Once you establish your reason behind starting an exercise program, you need to set individualized, realistic, attainable goals given the resources you have available to work with. These goals should be defined and clear cut. Your goals should be measurable, having some way to assess your progress. Consider your starting point, your physical abilities, and any scheduling restraints. Set small doable goals along the way to reaching your ultimate goal.
If you’re a social person, look for group type activities, or find someone in your neighborhood that you can meet for a walk or bike ride. Being active in a group setting, or buddying-up with another individual can be very motivational in your long-term success.
The activities you choose to do should be safe, convenient, and easily accessible. Emphasize variety and most of all enjoy what you’re doing. Accept the notion that all physical activity counts. Aerobic exercise is only “one” form of activity. Try the in-between activities, e.g., walking in the park, gardening, light sports activities. A calorie burned during a “fun” activity counts just as much as a calorie burned while training like an athlete.
Keep track of your activity. Self monitoring of exercise progress and achievements can be extremely motivational. Writing in an exercise log, or using a fitness bracelet, GPS device, heart rate monitor, and pedometer are great ways to track your progress.
Establish a regular schedule of exercise and stick to it. Schedule it into your day as you would any other important appointment. Don’t try to just “fit it in” to your day, you’ll be less likely to do it. Build other forms of activity into your day whenever possible; park across the lot, use stairs, walk the golf course instead of riding, and doing chores such as house and yard work. Being patient and consistent with whatever activity you choose are important components in your long term success. But, don’t get down if you miss a workout, lapses will happen; focus on progress, not perfection! You will not become an athlete overnight, but will gradually find a new lifestyle that encourages fitness.
If you’re uncertain about how to start, utilize qualified, personable, and enthusiastic exercise professionals. You might want to consider several sessions with a fitness professional to learn what to do to reach your fitness goals.
The message is: your health is in your hands. If you make physical activity and a healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life. Any change will do and it’s never too late to start. Start slowly, and progress gradually. Move to live! Take action! You can do it!
For more information regarding IPMR’s supervised wellness programs, contact Blair Gorsuch, MS, Wellness Director, at 309-621 4106. Visit us online at www.ipmr.org.
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