87A - Fit and Well Column for September 12th, 2004

87A - TITLE: "From Sedentary to Active"

Dear Trish and David,

For years, I've been aware that I really need to start an exercise and fitness program. I read your column faithfully, and really enjoy your information, and your positive attitude.

However, for some reason I seem to be "stuck". I just can't seem to get it together enough to really begin! I know it sounds silly, but it's almost like a have some "block" or something that stops me from moving forward. Have you come across this before? I can I break through?

Sincerely,

Connie in Glen Burnie

Dear "Connie",

Your predicament is NOT unusual, but it IS critical!

The majority of people in this country are in the same situation. They KNOW they are carrying more body weight (fat) than they should. They KNOW that their dietary choices are not supportive to weight loss, or good health. And they KNOW that they need to begin to make changes, but they don't. Why is this?

Connie, you're not deficient. You're not uneducated. And, most likely, you're certainly not lazy. The problem is that as our bodies, and general health, deteriorate, we often have an innate ability to completely ignore the situation. Or, even worse, just accept it!

One of the first tasks as trainers that Trish and I are confronted with is to get our client to actually see themselves as they really are, and review elements of their lifestyle that are keeping them "stuck".

I can't tell you how many of my new clients absolutely refuse to look at themselves in a mirror! Hey, I was one of those people over twenty years ago! I dreaded mirrors, and any experience that would remind me of the real state that I was in…. obese and severely unfit. Of course, now, when I see myself in a mirror, I've been known to wink at myself, or even throw a kiss or two (that's a tease from Trish!).

So one of the first tasks as a consultant, and trainer, is to get our clients to acknowledge that they DO have a body, that they are primarily responsible for it's upkeep and maintenance, and that there ARE ways to improve things no matter what the present condition is! Sounds simple, but it is very complicated.

So, there you are… feeling overweight, weak, and generally hopeless. Where do you go from there?

Well, there's only one direction to go… and that's UP. And there's only one way to start, and that's TODAY!

One of the primary "excuses" that people use in order to avoid changing their lives is to say that they have to wait for "this" or "that" before they start. When I was working as an addictions counselor, I heard them all. And people really believe these stories… but they are all untrue.

What you need to do is let the stories go, and just start making changes… one at a time.

Before you begin any fitness program, check in with your health provider to determine if you have any conditions that will require monitoring, or if certain activities and changes might pose a particular risk.

In regard to aerobic exercise, consider that if you are overweight, you will be carrying more, and working harder, right from the beginning. Avoid impact exercises such as jogging, running, etc., and sports such as basketball, football, and pogo stick jumping (remember those?).

Here are some guidelines you should use to start right, and maximize your benefits:

• Set relevant and specific goals. Choose measurable functional goals such as lowering blood pressure, increasing aerobic endurance, etc. Stay away from "generalities" such as "look sexier" or "feel younger". Trust me, all that will come!
• Be Realistic. Don't over-do it! You need to progress slowly, but consistently. Please, no marathons the first week! Don't hurt yourself while getting healthy. That just doesn't make sense!
• Get Professional Guidance or Support. It is very important that you design and implement a safe and effective program. If your resources allow, hire a professional to do an assessment, and assist you. A Personal Trainer or Physical Therapist is great. If you are short on funds, go to the library… and become educated yourself. DO NOT start exercising in a gym and follow other people's examples… they're probably exercising ineffectively, and maybe even dangerously!
• Prioritize! Your health and fitness needs to become a top priority… not something that you squeeze in when you have extra time. You should schedule your exercise sessions the same way you schedule any business appointment… and SHOW UP.
• Follow Through. Make a real commitment to yourself and your loved ones to take care of yourself. Don't keep your intentions and struggles a secret. Make fitness a family activity, and a family priority. You may just teach your kids important lifestyle lessons, too!

Remember that exercise and fitness IS fun. Choose activities that you enjoy. Avoid seeing exercise as a burden, or contrition. And, as you have learned from Trish and I, choosing a sensible diet is fun, and satisfying.

So next time you see us enjoying our low-fat ice cream cone, sit down beside us, take a lick or two, and say "yeap… life is good, and fitness IS fun!".

If you start feeling bored with your exercise routine, SHAKE IT UP! Look into group exercise classes like kickboxing, dance aerobics, Yoga, Pilates, etc. Read some fitness magazine, or get a Personal Trainer, and CHANGE your workout. Expand your activity repertoire. Try in-line skating, soccer, or mountain climbing. Make it fun, make it challenging, make it part of your life!