Hi! My name is Mary. I am an educator, writer, and fitness/health enthusiast. I hope you enjoy my blog. The goal I have in mind is to share tips for overall wellness, especially in the areas of fitness, nutrition and self esteem. Educating and motivating others is one of my favorite things to do. It would be great to hear what tips you might have as well, so please feel free to leave comments. Most of all, I wish you wellness.
Wednesday, May 27, 2015
Suggestions for How to Stick to Health and Fitness Goals
Hello Everyone, I was hoping to report that I've given blood since I last posted, but when I went to donate, my hemocrit was too low, so I'm taking iron, and hope to try again in a few weeks. On to this month's post...
I would like to discuss some information that I recently came across:
REASONS WHY AMERICANS CAN'T KEEP HEALTH AND FITNESS RESOLUTIONS: *52% said there wasn't enough time to exercise. *36% said exercise was too boring. *19% said they were too overwhelmed with choices & options. *17% said they weren't seeing results.
#1 Reason: Not enough time. I'm sorry, but I have to call BS on that one. OK, I know I'm a fitness fanatic, but really, if a person truly wants to accomplish a goal, he or she will find a way to do just that. If there's time to watch TV, there's time to work out. Here are my suggestions: *No time or money or desire to join a gym? Get a recumbent bike and read the paper, or watch TV while riding it. Or, work out using calisthenics and hand weights during the commercials. Have a few exercise DVDs on hand. There are probably some at the local library. *A workout should be at least 30 minutes, non-stop, but if that isn't possible, try two 15 minute or three 10 minute sessions. Even if a lunch break is only 30 minutes long, someone can take 20 minutes for lunch and then walk for 10 minutes. It's all about having a pro-active mindset. *Just working out for 4 of the 7 days of the week is an excellent start. Most working people have two days off. Use some unscheduled time from those two days to plan something active. *Put a bag with workout gear in the car, so there's no excuse for not going to the gym or for a quick walk, if a window of opportunity, even 15 minutes, presents itself.
Reason #2: Exercise is too boring. *Give it time. It probably takes an out-of-shape person about 3 weeks on a new fitness program to feel really good physically, but the mental lift should happen immediately. (Remember, people don't regret a workout). So, maybe a new form of exercise is in order. Try taking a look at all of the opportunities out there, from classes at the gym; to classes through community education; to hiking trails to discover; to walking, running or cycling groups to join. I truly believe there's an activity out there for everybody. *Also, choosing a variety of activities is important. There's less chance for boredom; it will help build overall muscular endurance; and, because you're strengthening more of the tendons and ligaments that support the joints, there is less chance of injury. *Try finding just the right beat and type of music to match your movements. There are even water-proof iPods out there! *Use exercise equipment at home to catch up on your taped shows.
Reasons #3 and #4: People say they are overwhelmed with choices and options, and feel like they aren't seeing results. *Maybe the overwhelmed feelings come with trying to eat more healthfully. And, yes, that can be very overwhelming. Try eating clean. Cut out processed foods. The internet is such a wonderful tool for researching options, support groups, and recipes. Some people might feel the need for one-on-one supervision with a dietician, or a support group that meets in person, like Weight Watchers. *Not seeing results? Key in to how much better you feel, and how proud you are after making it through a day on your new plan. Make charts. Keep a journal. Take your measurements every few weeks. Text back and forth with a friend/loved one about your day. I'm going to use a blood test to see if I've lowered my bad cholesterol number. It doesn't always have to be about a number on the scale. *Make sure goals are very specific. Instead of just wanting to lose weight, or get into shape, this would be more focused: I am going to work out for at least 30 minutes, non-stop, at least 4 days a week. Try getting a workout in as early in the day as possible, too. *When working on fitness, try not to miss more than one or two days in a row. I visualize my metabolism being warm and revved up for 24 hours after a workout. So, I try to be consistent in order to keep my engine running efficiently. This visual cue really helps me. *We have become a society that hungers for instant gratification. Maybe it's time we sat back and just enjoyed the moment(s) a little more.
Well, as usual, the time I have spent writing/researching my post has helped me in my own wellness journey. I hope it has also helped you, or at least given you ideas for how to help others. I wish you and yours a positive and healthful life.