Susan Dawson-Cook, M.S.
Making a commitment or a New Year’s resolution can be exciting. You envision the personal growth and positive change and it brings a smile to your face at least at first. Then comes the moment of truth when it’s time to put words into action.
Many people kicked off the New Year with a resolution to exercise more. Since I’m already exercising more than enough, I committed to more time meditating, enjoying quality time with family and becoming more environmentally conscious. So how do we get from Point A (the resolution) to Point B (getting results)?
Most importantly, you need a plan. If you’re already exercising now, maybe your schedule is somewhat random because your motivation remains high. But will that “I’ll exercise sometime later on today” concept work in April or May when the novelty of this resolution has worn off? Probably not. Your best bet is to schedule time to exercise in advance for each day of the week – time, place and activity.
Secondly, the exercise needs to be appropriate for your physical conditioning and limitations. Activities such as yoga, stretching and water exercise will yield good results with less physical discomfort for people with arthritis and fibromyalgia.
You will also be more likely to stick with it if it’s enjoyable. If you love fresh air and relishing views of the mountains and wildlife, walking, cycling or hiking might be appropriate. Another way to up the enjoyment factor is to move those muscles with some friends. Thinking about taking a TRX or BOSU class? Invite a friend to go along to offer encouragement and support.
In addition, you need goals to maintain motivation. If weight loss is a goal, add another one to the list. Losing weight doesn’t tend to happen fast and if you have other goals that are more immediately met, your motivation won’t flag those weeks you hit a plateau. Maybe set a goal of having more energy, being able to do an activity longer, reducing medication use (with permission from a physician, of course), improving blood pressure and/or blood sugar levels. All these goals can be achieved with regular exercise. If food intake isn’t increased, weight will also be lost. If extra weight is compromising health, I recommend enrolling in a physician-assisted program along with exercising.
Having a support system can keep you inspired. Many friends and spouses come together to attend my group exercise classes. They not only exercise together, they also understand the time commitment necessary to get the desired results. If inactivity has been the modus operandi in your household, maybe you can initiate the change to a more active direction. Ask your spouse to join you for a walk or a trip to the gym to learn about how to use the cardio equipment and machines.
An active lifestyle will deliver a whole host of benefits if you maintain your commitment, including better quality of life and more years of independent living.