Nine out of ten of my obese patients rate pain, in some
body part, as one of their top three excuses why they can't
possibly exercise on a regular basis. In fact, for most
patients that excuse is #2, right after the incredibly
popular "I don't have time." Everyone has some kind of
excuse for why they can't exercise, but yet complain about
being out of shape, being tired, and being fat!
Top Excuses:
1. "I don't have time": I have a full-time medical
practice, three young children, and a thriving
writing/speaking side venture; but I still find time to run
at least 30 miles a week and go to the gym for a weight
workout twice a week. If I can find the time, so can most
people. It's a matter of priorities and wasted time.
2. "I'm too tired to exercise": Don't even try this excuse
on me. I pack more in a day than almost anyone else I know,
but I don't know who won "American Idol" or who is on "The
Apprentice." I use my time wisely and go to bed early
without the time vampire of the television sucking the life
out of me. The hardest part of any workout is the first 3
steps out of bed or out the door. You are tired because you
don't exercise and you use useful energy on nonsense.
3. "I can't find an exercise program I enjoy": Let's dispel
this other very common excuse. So what! Believe me, there
are many mornings I don't enjoy running at all. That's why
the IPod was invented. Miraculously, you can convince your
body you are reading a book, newspaper, or listening to the
radio or your favorite music. On the days when the last
thing you want to do is exercise, find a distraction. A
great one is to go the gym and people watch. The diversity
of people will crack you up! No one said exercise is
supposed to be enjoyable, but after a few weeks of regular
cardiovascular challenge, it does become more fun. Vary
your programs, get a trainer, or try a group fitness class
and be social. Do something...anything! Being out of shape,
sweating your butt off, looking like you are about to croak
any minute isn't fun for anyone; but that will only improve
with consistency! Not excuses!
4. "My arthritis/injury/something hurts when I exercise":
If you are over the age of 35 and are like most Americans -
Fat, you have been putting abnormal stress on many body
parts for a long time; pain is going to happen when you
start an exercise program. There is a difference between
good pain and bad pain. If you truly have arthritis, your
only hope of continuing to move is to exercise. Joints that
are damaged and are not regularly exercised will stiffen
and eventually become virtually unusable. Work through your
discomfort and the other side is much more enjoyable.
Follow some simple tips to get through your pain and start
on the road to cardiovascular fitness.
So how do I start an exercise program when I am lazy, fat,
tired, time-short and in pain? Good question. Here are a
few tips to get you started and on the way to better health:
1. Start slowly. The biggest mistake most people make is
too much, too soon, and too fast. The next day you often
can't move at all and it will be even harder to convince
yourself to move at all.
2. Do not bite off more than you can chew. Little bits
count! Gradually increase your time and separate segments
with recovery walking or stretching. Try 15 minutes total
the first day, broken into 5 minute segments separated by a
one minute rest. Add no more than one more segment each
day. For runners, we use the golden rule of not adding more
than 10% more mileage every week. Your goal should be 45
minutes of cardiovascular exercise at least 5 days a week.
Rome was not built in a day. Gradually work up to this goal.
3. Go at your own speed. Just because your friend can run
an 8 minute mile doesn't mean that is even realistic for
you. I try to preach perceived exertion. That means getting
your heart rate up to where you break a sweat, but still
can carry on a conversation. This litmus test will not
allow you to over do it when your competitive drive kicks
in.
4. Warm up! Take a few minutes to warm up prior to
exercising and warm down afterwards. Warm muscles don't
hurt as much as cold ones and are less likely to get
injured. Wear extra clothing to keep your muscles warm if
the environment is too cool. I tell all my runners to walk
for at least 5 minutes, then stretch, then start running.
5. Vary your program. We all get bored and your muscles and
joints will thank you for varying your routine. The older I
get, the more I have to work on core strengthening and
resistance training to keep my body in shape. Running alone
just doesn't do it. Once a week, try something you never
have done before. Take a group fitness class, do yoga, try
a spin class, try a new route for your walk. Variety really
is the spice of life!
6. Listen to your body. There will be days that your body
says "easy does it." Listen to it. A great way to keep in
tune is to wear a heart rate monitor. These help you stay
in your zones and not over do it. You will be amazed how
some days you can go forever and some days you have 15 good
minutes and then you are done. It is more important to walk
around the block every day than to try to climb Mount
Everest all in one day!
7. Get rid of your negative self-talk. We are our own worst
enemies. I have been at 18 miles in a marathon and that
little voice in my head is saying "why are we doing this?
What made you think you could run 26.2 miles at this pace
at your age?" Block it out. Have a mantra like "I have put
lots mileage in the bank and I'm just withdrawing it today"
or "I can do anything through Christ who strengthens me" or
one of my favorites "I can puke when I'm done." Sing a
song, talk to a friend, or just keep telling yourself
positive thoughts. The negative ones will only hold you
back and make you miserable.
8. Use your imagination. Picture your ideal self, at your
ideal weight, in that dress that has not fit in years. Then
picture how you are going to get there!
9. Set yourself up for success! What do I mean by this? Go
buy the proper equipment, get new shoes, a snazzy new work
out outfit and make a plan. Hire a trainer if you don't
have any idea what you are doing. The money is well spent
if you have a good trainer to point you in the right
direction. Make a schedule and force yourself to stick to
it. Exercise is not some thing you just get around to. My
program is scheduled and can't be missed unless the excuse
is good enough to miss an important meeting or a dentist
appointment (building is on fire, child throwing up, car
accident, etc.). Consistency is the key. Make it a habit,
especially on the days you don't feel like it!
10. Talk to your doctor. Get a physical and talk to your
doctor about what restrictions they feel should be put on
your program. Ask for their help. Most doctors are thrilled
that their patients are attempting to exercise and are very
willing to help! I make sure my patients are in the right
shoes, have realistic plans, and don't need some
biomechanical help or physical therapy to help them get
started.
Just do it! I may sound like a commercial, but it is good
advice. Today should be the last day you try to use lame
excuses to continue being fat, tired and a cardiac risk!
Write down you excuses. When you look at them on paper, you
realize most are ridiculous and can be overcome. Starting
an exercise program can be a monumental challenge, but we
are all up to it! I guarantee you will thank me in a few
months when you are closer to your ideal self than you
thought possible!
----------------------------------------------------
Dr Marybeth Crane is a board certified podiatric foot and
ankle surgeon specializing in sports medicine. Your feet
should last a lifetime! For more foot health tips, a copy
of her FREE BOOK and doctor-approved foot care products,
visit http://www.faant.com or read her blog at
http://www.myrundoc.com
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