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New Year's resolutions - those eagerly made promises to complete tasks we never got to, devote more time to family and friends and take better care of ourselves. These resolutions seem like a natural outcome of the hectic holiday season when we strain to keep up with all the activity and stresses of family gatherings and dining tables groaning with food. No matter how old we are or what our physical condition is, we promise ourselves we can do better next year.
Feeling better or having more energy is one of the building blocks to accomplishing many of the promises on our list. Why do we have such a hard time keeping the 'I will exercise more' promise? Maybe it is because our brain also needs to be part of the process. Change is never easy and changing our daily routine to include exercise can be even harder than the physical exercise itself.
The staff at Dynamic-Living.com has compiled a number of useful tips for getting started:
Start small:
10 minutes a day is enough time to begin a stretching program. Stretching can help to regain flexibility and begin to rebuild confidence. When muscles are tight, shifts of posture and improper use of muscles can lead to pain or loss of balance. Make stretching part of your morning routine to get warmed up for the day ahead. Establish Routines:
Build exercise into your normal daily tasks. For example, park further away from the store or office to encourage a little more walking. Tighten stomach muscles while you do the supper dishes. Squeeze a hand-size rubber ball while you watch the news on TV. The Right Attitude:
Sometimes even a modest improvement in our physical condition can help us think more clearly and feel better about ourselves. Set easily achievable goals at the end of each month to encourage yourself to continue building flexibility and strength. If your goals are too demanding, disappointment or stress will help provide ample excuses to stop. Don't give up. If you stop for a little while, give yourself the chance to start again before it is completely out of your routine. A little exercise is always better than none. The Right Tools:
What tools do you need for a modest exercise program? Start with loose, comfortable clothes. If you have particular strength building needs, you can find some of the equipment you need in your kitchen, like sponges to squeeze and soup cans to use as weights. If you need motivational company in the privacy of your home, there are exercise programs on TV and videotapes for every level of fitness.
Once you have established what your fitness goals are, check with a physician or physical therapist. These professionals can guide you to appropriate exercises and the sequence for accomplishing them so that you do not injure yourself. For example, do you want to increase the range of motion in your shoulder or build strength in your hands? The exercises for these goals would be quite different. The physician or therapist can also let you know what real changes you can expect over time.
If your program includes resistance training to help you build strength, Dynamic-Living.com suggests:
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Pedal Exerciser - Imitating the motion of a bicycle, the Pedal Exerciser can be used on a table top to promote strength in our arms or on the floor to give your legs a work-out. Hook-and-loop straps help hold your feet to the pedals. The Pedal Exerciser has a convenient tension control that allows a broad range of pedal resistance for a progressive exercise program.
If weight loss is part of the energy building plan, you will need a decent
scale that you can read:
There is an abundance of evidence citing the general benefits of exercise. You will feel better, gain more confidence to go about your daily tasks and encourage good sleeping habits leading to an improved ability to fight off colds and other illnesses. Not a bad package of improvements for a few minutes of effort each day.
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© Copyright 2003
Dynamic Living, Inc.
Dynamic Living Newsletter may only be redistributed in its unedited form. Written permission from the editor must be obtained to reprint or cite the information contained within this newsletter.
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