Keeping Motivated to Exercise

This coming Monday (April 7^th) is World Health Day.  It’s the 64^th anniversary of WHO (1948) and this years’ theme is Aging and Heath.  We all have aging in common, and let’s face it - it’s better than the alternative. What better time to access where you are since we are now a quarter of the way through 2012.  Can you believe how quickly the time is going by?  How are you doing on the healthy goals that you set?  Still exercising?  If you are like most people who set an exercising goal for 2012, you’ve probably let it slip by now.

Due to recent jaw surgery, I had to stop exercising for a while.  “A while” was actually 5 weeks because before the surgery, in addition to working very long hours, I had a major sinus infection plus throat and ear infections that I was trying to kick.  Then following the surgery, I had another couple of weeks when I couldn’t exercise. Since exercising isn’t my favorite activity anyway, it would have been all too easy for me to just stop entirely.  But as soon as I had the OK to take it up again, I forced myself back to the gym.  I’ve been going again every morning and have increased my workouts gradually during the first week so that I’m now even beyond where I was before.  I’ve also started a weights class twice a week.  While I love lifting weights, I have trouble staying motivated if I have to constantly work out on my own so I find taking a class with others helps the time pass more quickly and it helps to keep me motivated.  I’m hoping that it will also help me get motivated to resume my weights on the days that I don’t have classes.

Following my surgery, I set myself a goal of walking a minimum of 3 miles a day and if I have the time I do 5 miles – that’s my goal for the day, every day for 4 weeks.  This isn’t just slogging along because I do intervals and inclines on the treadmill, increasing the speed and inclines to challenge my body when I can.  I’m not sure why I chose these distances or 4 weeks but it’s just a goal that I set.  These miles have to be in addition to any other exercise that I get throughout my day. 

Setting and tracking my goal helps motivate me to complete my goal. My husband gave me a Fitbit pedometer as a gift a few months ago so I’ve been wearing it faithfully.  It connects to my computer so that I can also log in the foods that I eat and calculate the calories that I take in.  Once you see the calorie in calculations versus the calories that you burn during your activities, the ratio in versus calories out all becomes much more real.

There are still days when I could so easily find a hundred excuses to not go to the gym.  That’s why I go first thing, very early, every morning. I am determined to accomplish my goal so I force myself out the door and once I get going, it’s not so bad.  I always feel better for having done it. 

So, are you still working on your healthy goals?  If the thought of going to a gym makes you cringe, there are so many other activities that you can do to keep active.  If you are bored with your usual exercise, try something new such as a new activity or a new class.  It will keep your body challenged and refresh your attitude.

 Join me by continuing your healthy goals for the rest of 2012!

Not Just Another Resolution!

Happy New Year! It’s that time again when a majority of us have made our resolutions. According to my Internet search, the usual ones include lose weight, spend more time with family, eat healthy, save money, etc. After considerable thought the heading for my list is Goals for 2012. I’ve decided to choose the word “goals” rather than resolutions because resolutions doesn’t leave me with the same feeling of commitment and those who know me know that I’m pretty goal oriented. That little change in the heading of my written goals (yes, I do write them down) seemed appropriate.

Topping my list is to do everything that I can to make certain my heart is healthy and to encourage everyone whom I know to do the same. Both of my parents died from heart related illnesses at a very early age so I probably have a bigger incentive than most of my friends but I do feel that it is important for everyone – women especially.

We are constantly bombarded through TV and magazine ads making us aware of breast cancer. Yet Dr. Oz said on his TV show last year,

“More than one in four women die from heart disease, nearly triple the number of breast and lung cancer combined.”

(If you missed Dr. Oz’s shows on heart health, you can access them on his website.) Breast cancer awareness and research has had very good PR and survivors can talk about how important it is to have routine exams. Since fewer women survive heart attacks, they aren’t around to encourage us to live a healthy lifestyle and get our blood pressure and cholesterol checked regularly. Also, the symptoms for women are often drastically different than for men and women wait longer to call 911 or see their doctor. Frequently it’s not in the forefront of doctor’s minds so it’s up to us to be on top of this issue.

So, how can we take care of the ones we love as well as ourselves? Be informed -- know how to take the steps to prevent and control heart attacks and strokes and tell everyone you can to do the same. There are now so many wonderful web sites that give us the facts that we need. A really great one that I love for describing symptoms and providing a downloadable checklist to take to your doctor is www.womenshealth.gov/heartattacks. If you haven’t already, find out what your family history is and let your doctor know if any of your family members have high blood pressure, heart disease or strokes.

It’s up to you. Decide now to get a healthier lifestyle. This means eating more vegetables and fruit and less meat. It also means getting some exercise every day. Just remember, you won’t see your blood pressure and cholesterol drop overnight but making these changes will mean less risk of future heart problems and you will be feeling better and enjoying the life that you were meant to live.

Another great way to spread the word to your friends and family is to support the Go Red day on February 3rd this year. Provide your support not just for the one day, but the whole month of February. There are several methods for giving support. Check out the American Heart Association website for ways you can give both locally and nationally. For my friends outside of the US, check the Internet for a similar organization for your country. You can get all kinds of Go Red products with all proceeds benefiting the American Heart and American Stroke Associations.

Even though I knew about my family history of heart related illnesses, I’d not kept track of my blood pressure or cholesterol. One fate-filled day while at work, I spent my lunch and break time having both checked out. Thank goodness I did because I found out that both were sky high and I was a potential stroke or heart attack sufferer! Now I want to be sure that I encourage others to have both checked regularly. It only takes a few minutes and you could be saving your life.

I’m the same as everyone else, if I don’t take my goals (resolutions) seriously and stay on track, I’ll backslide. If I can get as many of you as possible to adopt this goal, we can support each other and get the word out to others that a lifestyle change is important for a healthier and longer life.

To keep the body in good health is a duty. . . otherwise we shall not be able to keep our mind strong and clear.
Buddha
Take care of your body. It’s the only place you have to live.
Jim Rohn