D e s e r t E x p o s u r e
March
2009
Steps to Fitness
10 smart ways to achieve a healthy body in 2009.
By Angela Schofield
For many of us, a commitment to a new year's resolution means an opportunity for a lifestyle change — a change in career, a change in habits, a change in wardrobe, or a change in health. With so many opportunities for personal growth and development, change can be a good thing!
For those of you who've resolved to make 2009 the year to exchange those old habits or sedentary ways for healthier choices, you've come a long way already. According to the President's Council on Physical Fitness and Sports, only three out of every 10 adults in the United States are meeting the daily physical fitness requirements needed to change the nation's current level of health. And fewer than 20 percent of us who start the year off with a promising resolution are able keep that promise through the end of one year. Seeing that the odds are so bleak for those of us promising healthy changes this year, it's important to be prepared for the challenges you will face in order to find success in 2009.
If you've committed to make that healthy lifestyle change by adding fitness to your routine, congratulations! You're setting a wonderful example to others and defying our nation's current health statistics. A commitment to a lifestyle change allows for the opportunity to seek out a different way of doing things, to explore your creativity and to try something new and exciting. Other times, change can be challenging and unforgiving. It's inevitable that you will experience the highs and the lows, the good days and the bad, just as there are two sides to every coin. But, with hard work and perseverance, a commitment to a healthier lifestyle is the first step on your pathway to personal success.
Below are a few suggestions that will get you started and help you implement healthier choices. As always, please remember to consult your physician or other healthcare practitioner of choice, before starting any new exercise and nutrition program.
1. Set your intention and stick with it. Start each day with the intention to fulfill the promise you've made to yourself. Each morning, you may want to ask yourself: How can I make this day a successful one? What am I hoping to gain out of this and how can I get closer to reaching my goal? Who am I doing this for? (Hint: the answer is you!)
2. Be real. Be honest. Be positive! Keep your goals realistic. This includes planning a fitness routine, choosing a healthy weight or size for your body type and goals, and incorporating nutritious meals that work for YOU. It's human nature to feel overzealous, or to expect results faster than one can reasonably find time for. Before you know it, STRESS causes a sudden loss of interest or excitement for something you enjoyed just weeks before. If your tendency is to procrastinate, any excuse to skip out on a resolution will likely find its way into your plans. Before you know it — oops, better luck next year! Remember that when you cheat, you're only cheating yourself.
Stay focused on your intentions and be honest and open with yourself. If you've fallen behind schedule because your child was home sick, or your boss asked you to stay late at work, it's okay! Squeezing in 10 minutes of fitness here or 20 minutes there is easier than one might think. Walk or ride a bike to work, to the post office, or the grocery store. Play Frisbee with Fido. Garden. Wax the car. Try a yoga or martial-arts class. Learn Tai Chi. Chase the kids around the house. Take the stairs instead of the elevator. The possibilities are endless!
Always think positive! Remember to keep your intentions separate from any negative experiences you've had, past or present; avoid berating yourself or convincing yourself that the odds are against you. Where there's a will, there's a way!
3. Use a calendar and/or journal. A calendar or planner can be useful for those who have an exceptionally busy schedule. A calendar allows you to see the bigger picture and how much time you can reasonably dedicate to a fitness program. Using a calendar can also hold you accountable for the time you've scheduled in for yourself.
An exercise and/or food journal is another great way to stay on track. A journal will help you identify your strengths and weaknesses, while also allowing you to track areas of notable improvement. A journal can also be a good reality check for habits or tendencies that might threaten your chances of success.
4. Find an activity or event that interests you. While there are many benefits of having a gym membership, not everyone enjoys the atmosphere of a fitness center. Find an activity that you enjoy doing and that best engages your interests. Southwest New Mexico is full of great opportunities for picking up a new hobby. Try hiking, mountain biking, tennis, rock climbing, cycling or swimming. Be creative; challenge yourself to try something new. Your local bike shop, sports shop or the Gila National Forest office are great sources of information on where and how to get started.
Participating in an event such as a local, regional or national race, a local sports-team fundraiser or non-profit fitness challenge can be another great way to have fun, stay healthy, achieve your goals and meet new people. Active.com is a useful website when searching for regional events that are suitable for adults and children alike. The Department of Public Health, university athletic departments and local radio stations are other good resources of information about local events happening in your area.
5. Recruit a friend, or hire a personal trainer. Working out with a partner who shares a similar interest or goal can challenge you to work hard, commit to a routine that benefits you both, and be more fun than attempting things alone. A friend can be a great support system during challenging times, and the friendship gained from this type of relationship is priceless.
Hiring a personal trainer is another way that can help you reach your fitness goals. If this is an option that fits within your budget, the knowledge gained from working with a personal trainer will build the foundation for a lifetime of fitness. When searching for a personal trainer, look for one who has up-to-date credentials, experience in your area of interest (including experience with any ailments or health issues you might have) and who shows a sincere interest in health and fitness by setting an example. A good personal trainer should challenge you (but never make you feel uncomfortable), keep you interested in the task at hand, and help you build plans for reaching or maintaining your goal once your training sessions together are complete.
6. Educate yourself. Take time to educate yourself on important subjects like basic anatomy, physiology, nutrition and health. Our modern society has become saturated with advertisements that offer misleading or biased information and facts that are often in the money-making interest of the corporation, rather than the health of the consumer: you. Stay clear of marketing ploys that offer quick-fix solutions or guaranteed weight-loss systems. Like mom always says, nothing in life is free. If you want to see long-term benefits that offer a lifetime of health, you will need to work hard to achieve it. Don't be afraid to ask your doctor, nutritionist, personal trainer or other fitness or healthcare specialist questions that stimulate your curiosity. The people you've chosen to help you reach your health and fitness goals should be willing to answer any questions you have, or direct you to someone else who can.