Are you more of a peaceful sitter or or a flighty butterfly? I always want to point out how important it is to know yourself and work with your natural tendencies.
I have never enjoyed sitting for long periods of time. I remember how difficult it was as a child to sit still for church or school; I recall a couple of times where I really felt like I would not make it through. So perhaps I have some hyperactivity. Everyone has unique challenges. It's important to discover, focus, and build upon our individual strengths. Even seeming weaknesses and challenges can often be put to good use. My energy levels cause me to seek out physical activity. It also made me more sensitive to my own children when they needed to run off some energy. (I incorporated art and legos into our lecture times, which also worked quite effectively.) I do, however, have sympathy for those who prefer to sit and have trouble finding motivation to get up and move their bodies. So I want to share a little information, words of encouragement, and some ideas, including YouTube resources I enjoy.
If you do not exercise - from here referred to as move - regularly, you probably feel you don't have the energy to move. Or the time. And maybe you have tried before and it was not enjoyable and you didn't stick with it. We ALL have areas like this in our lives - don't stay in the negative emotions of hopelessness or guilt, etc., - MOVE ON. (Double meaning intended - get it??) Let's tackle those limiting factors and MOVE them out of the way. (Yep, I did do it again.)
*Note: Always check with your health care provider before beginning exercise.*
Lack of Energy:
Depending on the severity, you may want to get blood work to check your thyroid, iron, B12, ond blood glucose levels, as all of these affect energy levels. So can sleep apnea and obesity - which often go hand in hand. To be certain, these are challenges. Getting started is going to take more determination on your part. Have some pep talks ready! The positive side is that most of these conditions can be managed under a physician's care and and are actually further improved with movement.
Patients often tell me they don't feel any better regardless of what they do. Yet three to six weeks later, after consistently taking their prescriptions and having physical therapy, they report noticeable improvement. In the beginning they feel so poorly there are no noticeable increments of wellness; after six weeks of better care, it becomes noticeable. "Suddenly" it also becomes noticeable if they eat sugary foods, or forget to take their meds, or go to bed after midnight. No one likes the feeling on those days and motivation to keep improving increases. People also appreciate the side effects of having more energy and stamina.
Darren Hardy compares beginning a new habit with sending a rocket to outer space. The amount of energy needed to get the rocket off the ground and out of our atmosphere uses over 1/2 of all the fuel! This is a key concept: Beginning any new habit takes a great deal of mental fuel. It takes extra fuel to build momentum. Typically the fuel (motivation & self control) is greatest earlier in the day and gets used up as the day continues.
How can this information help?
1. Plan to at least get a start on any new habit early in the day. (A moderate 10 min. walk is great way to infuse the day with a feeling of accomplishment.)
2. Do not begin more new habits at once than you have fuel to maintain. (Know yourself and your circumstances.) If you want to take on more than one new habit, have one "large" change and other "smaller" ones. It can increase effectiveness to have only one change per life area. Examples of changes for the next month include: move a total of 20-30 min. every day, put X amount of dollars in savings per paycheck, drink 6-8 glasses of water daily, read one chapter a day, declutter the closet 5 minutes a day, practice gratitude every morning, eat a fruit/vegetable at every meal, etc. I find it helpful to have 1-3 changes (or new projects) per month and then others marked as "if resources allow." This keeps me motivated and focused on the most important goal(s), without being overwhelmed. (Check out my Recommended Reading List for more resources on personal growth and organization.)
Note: While I don't recommend beginning exercising AND a "diet" (too much at once), I do recommend small improvements to support the body. Be sure to drink H2O before and after moving, add a little more protein and foods with vitamin C to daily intake, and choose only sweets that have some nutritional value, such as dark chocolate covered almonds.
3. Depending on one's fitness level and frequency (minimum of 3X/week), energy levels will noticeably improve between 3-6 weeks. Experts say this is also the amount of time it takes to establish a new habit, so it works conjuctively. Unlike the rocket fuel, the body actually produces MORE energy as energy is USED. Think about that - how amazing and good this is! (Find more on the science behind this by researching exercise, energy, and ATP.) Similarly, habits, once in place, are much easier to keep in place - like satellites circling the earth.
Lack of time:
Please take time to assess your responsibilities and season of life. As I mentioned, there are great resources out there for setting priorities and organizing life that can help those who are truly overwhelmed with to-dos. For more general issues, it comes down to making it a priority. Although 30 minutes a day, 3-4X/week is the "magic" amount to experience noticeable differences, beginning anywhere is better than not beginning at all! Again, your fitness level and life circumstances are unique to you - don't let what others are saying or doing deter you from progress caring for yourself. Research also shows if you are able to add 10 minutes of activity 3X/day it is just as productive as 30 minutes all at once. You are important. You are valuable. Treat yourself like you would treat an expensive piece of jewelry or car or _______. Whatever you would value enough to maintain and appreciatively care for - treat your body that way. It houses your mind and soul, enables you to participate in many of life's activities, and is the only one you've got. Turn off the tv or make your phone calls while you walk or skip shaving your legs - whatever gives you the time, lol!
Enjoy it... or, This Isn't So Bad...
Everyone has personal preferences. It's good to try a variety of activities - in fact, a variety is good for the body and the brain. Find what works on any given day. The goal is to NOT overdo. Keep effort levels between 4-6 on a scale of 1-10. Breathing should increase without being breathless. If you do end up sore the next day or two, don't skip moving - instead, move at 1/2 the previous level. This helps move the oxygen to the sore muscles to bring healing and loosen muscles. You will be pleasantly surprised after 10-20 minutes of moving - truly. Have realistic goals. There are days I move for over an hour. There are days when I only find 10-15 minutes to raise my heart rate. Here are some things I enjoy that may spur on other ideas:
-I love to walk...
Walking in a quiet cemetery is soothing on busy days; I might pray or give thanks as I go. Calling a loved one on my cell passes the time quickly and allows me to keep in touch. Music that matches my mood and pace is helpful; I also enjoying listening to podcasts. My dog, Halley, is fun to watch as we walk the wooded paths at the parks and I love to see the seasonal changes.
-"Dance." Put on some favorite music and set a timer. Just move and have fun! (Be careful not to overdo - vary the beat of the music and maintain your breathing) This is a great way to begin a new habit of moving - it's free, it's private, and the pace is easy to raise or lower as needed! Get grooving or simply step back and forth and side to side - do what works for you! (One note: IF you are going to do any twisting, be sure to tighten your abs to protect your back.) Of course, dance classes are a fun way to go as well...
-YouTube Videos. Oh what a treasury of choices! I have two favorite standbys, Leslie Sansone and Jessica Smith. They both have many of indoor walking videos. They each have selections that include small added weights. Both have workouts that are only 10-15 minutes long and others that are close to an hour. Both are trained veterans who give good instruction including safe body mechanics (tighten those abs, etc). Leslie Sansone focuses on 4 main moves, making it easy to follow any of her videos. The main way she increases the level of the workout is through the length and speed of workout. She does have a couple of interval workouts that incorporate a light jog option. Jessica Smith has a wide variety of workouts (weights, yoga, stretching) and levels. She even has workouts for those with bad knees. (There are seated videos also available on YouTube that look good too - just do a search.) Just recently I left YouTube running after I finished my video. It began the next video by a young woman, Gina B. (Up to the BEat Fit). The video was titled, "Shrink Your Waist/1 mile/Disco Boogie to ABBA. I tried it, and her 60s style video, this week. They were a fun change. They are geared for those who exercise regularly, and by the end I was surprised I had broken a sweat.
-Swimming is not always as easy to find or maintain, but if it's available, it's a great way to move! It's easy on the joints and levels can gradually increase as able. Laps can provide wonderful cardio work and the sides of the pool can be used to keep the legs moving while catching one's breath. Sometimes there's an added social aspect too, whether it's through an aquatics class or meeting someone else swimming a lap or two.
-Bikes and More. Biking can also be a fun social or solitary activity. The local library and parks where I live have teamed up to provide bikes that can be "checked out" for an hour's ride on the trails. Many churches have year round group sports available. There are many activities available - this is by no means an exhaustive list.
What gets you moving...
FInd your moving groove! :)
Then mark the calendar for six weeks out, get ready (motivated), get set (a plan), and get moving toward feeling better! (That's all folks!)
3 John 1:2 (NIV) Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along.
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