Resolve to Exercise - ThinnerTimes

Dara · 03-01-2005, 10:37 AM

This is from an article in today's San Diego Union-Tribune. I found it helpful and thought you might too!

I DON'T HAVE TIME
"Make yourself an appointment to exercise. If you look at it as you would any other important appointment, it takes on priority," Stricker says.

Noting that you don't have to complete a day's activity all at once, it's possible to fit increments of exercise into your schedule.

"Doing 20 minutes of activity three times a day can be just as effective as a full hour all at once, if it's done with enough intensity," Stricker says.

Cotton suggests mapping out your weekly schedule and looking for time slots to squeeze in 30 to 60 minutes of activity.

I'M TOO TIRED
Got no get-up-and-go? Then, it's time to get going.

"The fatigue you feel at the end of a workday is usually mental stress. Perform an activity you enjoy for at least 20 minutes and it'll relieve that stress and you'll feel great afterward," says Glenn Schweighardt, exercise physiologist and manager of the Sharp Memorial Hospital cardiac rehabilitation program.

He suggests you think about how good you feel when you're finished working out and try to remember that feeling.

"Once you realize that benefit of exercise, it will be easier to do it again and again," he says.

IT'S TOO COLD (HOT, WET, ETC.) OUTSIDE
San Diegans don't have much to complain about when it comes to weather, but that doesn't stop us from using Mother Nature as a reason to stay rooted to the couch.

For less than perfect weather, dress appropriately. If it's hot, wear clothing that wicks away moisture and drink plenty of water. If it's cold, dress in layers and wear gloves. If it's wet, wear rain gear and a hat.

Sometimes inclement weather is a good excuse to cross train. If it's too hot to run, swim instead. Too wet to cycle outdoors? Try a Spin class. And, when it's too cold to walk around the park, head to the yoga studio.

I HAVE AN OLD NAGGING INJURY
Afraid exercise will kick up that old football injury in your aging knees? Worried that your tennis elbow may rebound?

Visit your doctor or physical therapist and get an exercise program to help strengthen your injury. Most doctors say that some movement can actually speed recovery of an injured joint or muscle.

Choose a workout that doesn't involve the injured area. If you have a sore knee from running, then hop on the elliptical machine. If you've got an injured shoulder, try walking or using a stair-climber. Or jump in the pool. Deep water safely supports your muscles and joints without impact.

THE GYM'S TOO CROWDED
Try to schedule your workouts at a time of day when fewer people are there. Avoid the gym during peak hours – early mornings, evenings and Saturdays mornings when group exercise classes are jammed and lines for the equipment are longest.

If that's not possible, avoid the gym altogether and go for a walk at Balboa Park, a run at Mission Bay or bike ride around Coronado. Or, get moving with a home exercise video.

I'M TOO HEAVY AND OUT OF SHAPE TO EXERCISE
You're only going to get heavier and more out of shape if you don't do anything," Cotton says.

He recommends starting out slowly, with just five or 10 minutes of walking. And, then progress slowly.

"It's more than you did yesterday. And, with every exercise session you gain more benefit," Cotton says.

If you're too self-conscious to exercise in public at first, do some activity at home – crunches, exercises on a stability ball or some stretching.

I'VE NOTHING TO WEAR TO THE GYM
You don't need the most expensive athletic shoes, the latest yoga top or hottest exercise tights to work out.

"It's not a fashion show. Wear whatever you feel most comfortable in. Almost everyone has shorts and a T-shirt or a sweat shirt and sweat pants," Stricker says. "It doesn't matter. The important thing is to get moving."

EXERCISE IS SO BORING
Search for an activity you enjoy. Take a few classes or workshops to sample different modes of exercise and sports until you find one that's a good fit. If you can't find an exercise that appeals to you, then make your movements purposeful. Walk to the grocery store. Bike to the drugstore. Run to the post office.

"Get busy doing things that must be done. Wash your car, paint your house, clean out the garage," Schweighardt says. "Any movement activity will work."

Sometimes it helps to start a new activity with a friend.

"Using the buddy system not only makes exercise more fun, it's also a good motivator," Stricker says. "You and a friend can hold each other accountable. You can make a game out of it and see if you can go a little farther or faster each day."

EXERCISE MAKES ME TOO SORE THE NEXT DAY
If you haven't exercised in a long time there's probably no way around it – you're going to feel your muscles later.

The pain has a name – delayed onset muscle soreness (DOMS) – and it's the result of microscopic muscle breakdown.

"It's not harmful, but if you are sore and you don't do anything physically, the soreness will just linger and linger," Stricker says. "If you do some mild form of exercise when you're feeling sore, you can flush it from your system more quickly."

I TRAVEL TOO MUCH TO EXERCISE
Just because you're on the road doesn't mean you can't hit the road for a workout.

Try to book a hotel with a fitness center or access to one. Ask the hotel concierge about nearby running or walking routes and paths. It's a great way to get to know a new city.

Don't want to leave your room? Come prepared with some packable exercise gear. Rubber handled tubing can offer a great resistance workout – perfect for biceps and triceps exercises and chest and upper back work. Elastic stretch bands are good for working out inner and outer thighs.

bridgetgirl · 03-01-2005, 10:55 AM

Im out of excuses Dara! Thanks for sharing and enlightening me!

Jeanie · 03-01-2005, 11:14 AM

Great post. They next time I don't feel like going to the gym I will re-read this, because there is no excuse not to go.

Esouza · 03-01-2005, 01:44 PM

My favorite is "Lance Armstong wouldn't be slacking off." Damn... talk about guilt tripping me into it. lol No matter how bad I think I have it as far as being tired of not feeling well there is always someone out there to one up me.

Blueyz · 03-01-2005, 03:19 PM

Dara-
Thank you for the reminder that I need to make NO excuses and just exercise!

Hugs to you~

HAMPTON5555 · 03-04-2005, 11:00 AM

EXCERSIZE, EXCERSIZE, me and my love hate relationship with excersize borders on psychosis!!!

This is me @ 8:00 a.m. this morning:

aaahhhh, whaaaaa I don't want to work out!!!!

This is me @ 10:00 a.m. this morning:

whoohooo!!! I feel so good!!]....I'M ALIVE !!!! Yeahhhhh!!!! I worked out!! I beat my personal best, today!!! I am seeing changes!!! Muscles are forming!! I am cruising to be losing!!!!

O.K. now isn't that a scary look into my psychy????

Rain

patty magruder · 07-11-2005, 06:49 PM

do you have any suggestions for stomach exercises

LizardQueen · 07-12-2005, 11:25 AM

Great article, Dara! I'm doing the Curves thing and I love it! I work full time and go to school full time and I can still find 30 min a day. Plus, I feel better and have more energy!

Joyful · 07-13-2005, 05:51 AM

I've been walking at least 50 minutes a day the last 14 days! Yay! I feel so much better! And it's suddenly not a struggle anymore! Now That's a miracle! :-) I've had more exercise these last months than I've had for the last 5 years!

gertie · 07-15-2005, 12:24 PM

Hello Joyful! I reconize you from Viktop. So you have found this site too! Great isn't it? Gertie