Getting (and Staying) Motivated for Exercise

[Guest guest]

Getting (and Staying) Motivated for Exerciseby Joyce Nash, Ph.D. "I don't have the time." "I'm too tired." "It's raining." "I don't have anyone to do it with." "Where I live, I can't exercise." "I don't want to be seen in exercise clothes." "I'm too old." "I've never been one to exercise." "I hate exercise."

Couch potatoes have these and more excuses for why they don't exercise. Unfortunately, couch potatoes are often overweight and most in need of getting out and getting moving. According to one study, fully two-thirds of 1,172 overweight females were not exercising regularly, and nearly one-quarter indicated that they had no intention of starting an exercise program within the next six months. Of those who had attempted an exercise regimen, only 20% were able to sustain it for more than six months. Yet exercise is a key factor for successful weight management. In addition, it provides many benefits: it elevates metabolism, even beyond the time actually spent exercising, and increases muscle mass (two important factors in successful weight management). Regular exercise also contributes to metabolic fitness. This is defined as the absence of any metabolic or biochemical risk factors associated with obesity. Risk factors include high cholesterol (especially associated with low HDL cholesterol), high triglycerides level, elevated blood glucose, insulin resistance, high blood pressure, and elevated fatty acid synthesis.

Overcoming Barriers to Exercise

Lack of time is the most commonly cited barrier to exercising, followed closely by fatigue. The demands of career and family often leave little time or energy for getting to the gym or even going out for a walk. It is often easier to plop down in front of the TV after a stressful day than to get out and exercise. As one overweight woman explained, "I get up at 5:30 to get ready for work and to get my year-old daughter ready to go to day care. I drop her off and head to work. Usually my husband picks her up in the late afternoon. When I get home from work I start dinner and try to squeeze in some playtime with her. After dinner one of us gets her ready for bed while the other does the dishes. Once she's in bed, we both collapse in front of the TV. Who wants to exercise then? I know I should, but I just run out of time and energy."

It's true that making time for regular exercise can be difficult. One possibility is to schedule exercise on your calendar and treat it like any important appointment. Another approach is simply to increase your daily physical activity in any way you can: parking further away in the parking lot at the grocery store and walking, taking the stairs instead of the elevator, taking a walk break instead of a coffee break, and so forth. Adding 30 extra minutes a day to your usual activities is known to bring important health benefits. Doing exercise at the beginning of the day gets it over with and you won't have to contend with evening fatigue.

Some people worry that they are too old to begin exercising, especially if they have never been athletic. They may worry about injury or death occurring if they overdo. Although orthopedic and overuse injuries are possibilities, learning how to exercise and starting out slowly and gradually increase time, distance, and intensity usually prevent such injuries. Unsafe neighborhoods or living on steep hills are barriers to getting out and walking or jogging. Driving to a safer neighborhood to walk or going to a fitness facility may be the best solution.

Concern about appearance keeps some people from exercising, especially those who regard themselves as seriously overweight. They feel self-conscious about their bodies and want to avoid embarrassment of being seen in workout clothes. Although it is possible to engage in exercise in the privacy of your home — using exercise videos, a treadmill, or other equipment — or you can wear large, baggy clothing, ultimately it is better to change your attitude about being seen exercising. Most people who see an overweight person out walking or going to the gym actually admire their effort. Increasingly available are exercise facilities that cater exclusively to large-size people. Many feature pool exercise that is easier on knees, feet, and backs.

Factors that Sabotage an Exercise Routine

Even if you are successful in initiating a regular exercise program, a number of things can disrupt your routine and cause you to stop. Falling ill, sustaining an injury, going on vacation, getting away from your usual exercise routine, getting bored with exercise, and taking on addition commitments that squeeze out time allotted for exercise are just some of them. Planning ahead how to cope with such disruptions is a good idea, and being sure to get back on track sooner than later helps. Reminding yourself of the positive benefits of exercise and remembering how good you feel after a workout are important too. Other motivators include investing in attractive workout clothes that you feel comfortable wearing, working out regularly with a personal trainer, and thinking of yourself as 'someone who exercises.'

Getting and Staying Motivated

Good intentions and an awareness of the benefits of exercise, though important, aren't usually enough to start or stick with an exercise program. More important is having the confidence that you can be more physically active and can overcome barriers to exercising. Your confidence grows when you learn what to do and don't try to do too much too soon.

Getting and staying active are easier if you set reasonable but challenging goals for yourself, keep track of and reward your progress, and commit specific days and blocks of time for exercise. If you have not been exercising at all, begin with easy walking for a reasonable amount of time, perhaps 10 minutes at a time. Increase your time gradually each week. If you have been exercising irregularly, don't try to start at the highest level at which you left off. Pick a moderate goal and give yourself time to work back up to your higher level. Once you are able to sustain a given level of time, distance, and intensity, modestly increase one of these. For example, if you can comfortably walk 10 minutes for a week, try 12 or 15 the next week. If you used to jog two miles but haven't been out for several weeks, drop back to one mile, or reducing the intensity by alternating walking and jogging. Stick with a low-intensity to moderate-intensity activity, especially if you are older or out of shape. It is not necessary to become a marathon runner or fitness champ to reap the benefits of exercise, either with regard to weight management or improvement in health parameters.

Most important, have a variety of activities you enjoy from which to choose. If you have fun or get enjoyment from what you do, you are more likely to stay motivated for exercise over the long run.

Dr. Joyce Nash is a clinical psychologist in private practice in Menlo Park, California. In addition to a general practice, Dr. Nash specializes in treating obesity, eating disorders, anxiety disorders, depression, adult attention deficit disorder, and chronic pain. She holds two Ph.D.s—one in clinical psychology from the Pacific Graduate School of Psychology, and one in communication from Stanford University. Dr. Nash did postdoctoral work in behavioral medicine at the Stanford University School of Medicine, and founded the first Diet and Weight Control Clinic there in 1976. She is the author of eight books, including her latest books, “Binge No More: Your Guide to Overcoming Disordered Eating,†published by New Harbinger Publications, and “Maximize Your Body Potential. Third Edition,†published by Bull Publishing Company. Dr. Nash's website is www.joycenashphd.com.

VergelProgram for Wellness RestorationSalvageTherapies.org Join a 1700-people HIV discussion group by sending a blank email to pozhealth-subscribe Please email me at nelsonvergel@... if you have problems with this email address. ThanksLecture Dates:Miami-Ft Lauderdale- July 18 & 19 (Spanish), Atlanta July 21, Houston VA Hosp 8/23, Houston Street Clinic 8/16, Sept 14, Long Beach Aug 31, NY Sept 8, LA Sept 21 & 22, Salt Lake- Nov 5, AIDS Nutritionist Conf- DC Sept 15-17,San Francisco Oct 26, POZ Cruise- Miami- Oct 15-21, Mexico Dec 1

DisclaimerThis information (and any accompanying printed material) is not intended to replace the attention or advice of a physician or other health care professional. Anyone who wishes to embark on any dietary, drug, exercise, or other lifestyle change intended to prevent or treat a specific disease or condition should first consult with and seek clearance from a qualified health care professional.