You are the person who knows what is best for you. If you just laughed and thought I don’t know how to: lose weight, exercise, reduce my stress, drink less alcohol, stop smoking, control you diabetes. Knowing how to do a thing is not knowing WHAT is best for you. You can consult experts when you are ready to learn how to do a thing. When to take action is up to you.
Take some time and look in the mirror. Tell yourself that you are the only person who decides what is right for you. I personally did this when I wanted to quit smoking. I failed for years until I tried this. The first time I did it I realized I had been avoiding really looking at myself. I didn’t SEE myself anymore. When I did take a good look and asked myself what was important to me, I heard myself saying I wanted to run like I used to, I wanted to live longer. Then I asked why was I still smoking and not running. I decided to take steps and engaged people who could help me reach my goals.
Why did this work? Because I became more connected to my thoughts and beliefs. This new level of awareness launched me on a journey that I still on today. I have new goals now because I was able to achieve smaller goals. The mirror analogy is often used to describe a coaching relationship. The coach helps you discover your values and beliefs in new way. One technique you may explore is making an agenda map. Take some time to consider what is important to you. What are your main concerns? Health coaches are skilled at helping to structure the conversation and zooming in on your priorities.
For those of you reading this and not currently participating in regular exercise, consider consulting a physician for a medical clearance if you show any signs of cardio vascular disease, metabolic, or renal disease. Your doctor will be thrilled you are interested in being more active and will give you the best guidelines to follow based on your situation.
It’s never too late to start exercising, Harvard Health Publishing,
June 1, 2019,
https://www.health.harvard.edu/staying-healthy/its-never-too-late-to-start-exercising, states: “An observational study published online March 8, 2019, by JAMA Network Open links exercise to a lower risk for an early death, even if you wait until middle age to start a regular routine. Researchers analyzed health and exercise surveys from 315,000 older adults in the 1990s, then followed up to see who was still alive in 2011. Compared with people who never exercised, older adults who’d exercised consistently since they were teenagers had a 36% lower risk of dying during the study period. Those numbers were similar to the results for people who’d been inactive in their youth and only began exercising regularly in their 40s, 50s, and 60s. That group had a 35% lower risk of dying, compared with people who never exercised.”. I lost my fitness during my 30’s and 40’s because of injuries. I attribute my health in returning to exercise in my very late 40’s.
Let’s talk about this in terms of minutes per week. About 40 minutes each day of moderate activity beyond the basic daily living tasks. That’s right the trip from the couch to the kitchen for a snack does not count. Maybe you are saying, “Where can I find the time?”. The answer depends on how highly you value the benefits. Would you like to:
increase you feelings of well-being?
perform better at work, a recreational sport, a hobby?
decrease your chances of falling and injuring yourself?
be more independent as you age?
increase your cardiovascular and respiratory function?
decrease anxiety and depression, coronary artery disease risk factors?
Saying yes to these means you may be ready to make a change to being more active. Start small and as you master one change and you are ready make another. Here are some steps you might want to consider.
Watch TV? Walk in place at each commercial each night.
Are you able to get up 20 minutes early? Get dressed. Walk outside if you can for 10 minutes or in your house or dance.
