Are you aware of your body’s unique need for movement? You are already constantly in motion whether you are aware of it or not. The heart pumps 60-100 beats per minute, you breath at 12-16 breaths every minute, the nerves in your body are constantly firing, and even when you are sleeping there is movement…of the eyes, of the muscles. You are never really still, until you are dead. So why not honor the bodies need to be in motion? What negative experiences have you associated with exercise?
What are the excuses that you use to stay sedentary?
Here are some of the most common excuses given:
1. I’m too busy
2. I can’t afford a gym membership
3. I work long hours
4. I don’t have the energy
5. I get bored easily
6. I don’t have anyone to work out with
7. I am too self-conscious to workout with others
8. I am too tired
9. I have arthritis and I it’s too painful
10. The equipment is too expensive
11. I am not the athletic type
12. I’ve tried everything!
Let’s break down these excuses and get right to the simple solutions. The excuses of “I’m too busy” and “I work long hours” are ones that require a person to change their paradigm of what exercise is supposed to be in order to integrate it into their busy schedule. Most people have 30-60 minutes in their day, whether it’s continuous or not. Breaking your exercise segments into two to four 15 minute segments instead of one 30-60 segment is acceptable and usually more doable. Making it a priority is the most challenging part for busy people. The excuses that have to do with finance require thinking outside of the box. There are many things that you can do to get your heart rate up that are inexpensive, fun and sometimes, even free! Try joining an exercise group. There are groups that go walking, hiking, bike riding, and roller-skating. If you are the athletic type there are league sports like flag football, kick ball, softball, volleyball for people of ALL levels. If you are less of the athletic type, try taking up dancing, street or ballroom. There usually are places that give lessons and then have socials for practice. If money is an issue or you are too self-conscious, turn on the music at home and just move to it. No one can judge you in your house except you. Remember, exercise may initially make you tired, but the long-term result is usually increased energy so if you are too tired, start slow and increase your activity gradually. You will notice the difference. For those who have chronic pain, try something that is gentler on the body like water aerobics or swimming.
Those who have tried everything should most likely try changing their attitude. While I certainly believe excuses are valid, there is usually something more than the excuse that creates the resistance to adding movement to your life. One of the more common underlying belief systems is the exercising is a chore and cannot be fun! On the contrary, exercising can and should be fun! I have mentioned several forms of exercise earlier that are more than just going to the gym and getting on a treadmill or throwing around some weights for an hour. If that is what suits you, then do it! However, when approaching the idea of exercise it may be beneficial to frame your thoughts differently. Instead of saying “I’m going to exercise 4 times a week” and making it sound like a chore, make a list of at least 10 physical activities that sound fun to you: Dancing, hiking in a park, biking, playing kickball, whatever you like.
Then say to you, “I’m going to do at least 3 fun physical activities this week!”
That may help you to more look forward to instead of dread your physical routine.
Give yourself some variety! Maybe go walking, play racquetball, and go dancing one week, then alternate and go biking, dancing and roller-skating the next. The variety will keep it from feeling routine. If you have children, include them! Have a family dance hour. Go biking on a trail as a family. Play tennis with your spouse and let your children play each other. Children will pick up the healthy habits and attitudes from you, and you will pass on a healthy legacy to them. Finally, make the commitment to stick to it! At first it may seem challenging, integrating it into the schedule between work, family and sleep. Be committed and ask your family and friends to support you to help keep you motivated and accountable. Once you see the results, you will most certainly be motivated to continue.
For more information or coaching on ways to change your life or to know more about the Dr. Clairborne and her services, visit http://www.mindbodyspiritwellness.org
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