Exercise and Life Transitions: Dr. Chris Wolf Discusses Physical Activity and Health
Have you ever told yourself, “I need to exercise more.” Has anyone ever said to you “if you do some sort of physical activity you will likely feel better?”
It is well known that exercise and physical activity of any kind is healthy. Any exercise is better than no exercise. Physical activity increases positive mood and energy. Weight, stress and blood pressure are decreased. Attention, focus, alertness and motivation to accomplish other goals are enhanced by exercise.
It is hard to find anyone who has not been exposed to these words of wisdom before. So, if this is not rocket science and people already know that physical activity has so much positive value; why is it then that so many people don’t engage in these activities? This is especially critical when we are going through both positive and potentially negative life transitions.
YOGA CAN WORK
When we have retired, had a loss of income, lost a loved one, started a new job or experienced any type of life transition, exercise can be our friend. In my experience when people are stressed, anxious or depressed they tend to cut out healthy activities that have given value and brought meaning and pleasure to their lives.
Why is it that people give up healthy habits when faced with life transitions, stress or negative mood states? This often appears to be the path of least resistance for people. The start of this cycle is often difficult to stop.
Procrastination and generally finding reasons to avoid exercise isn’t difficult. My experience is that where most people get “stuck” is in decision-making. Finding ways to overcome barriers to change can be challenging.
I am a huge fan of what has been called “mini-habits.” If you want to start exercising simply do one push up. Or, just walk around your block once. I recall treating Rachael about 15 years ago. Rachael was morbidly obese and had been referred to me by her primary care doctor. Rachael and I agreed that she would start exercising by walking around her dining room table. By month two she was walking down the lane to get her mail. By month six, she was going to the gym near where she lived and had gotten a personal trainer.
ANY EXERCISE IS BETTER THAN NO EXERCISE
It is frequently the case the being able to weight the reasons to not exercise against the reasons to do exercise can create motivation. It can help with the rationale to begin moving forward with a simple plan of action. I strongly urge people to take mini-steps to overcome any unhealthy habits. It has been shown through research to work.
In terms of decision making, try using the columns below to “weigh” your options.
REASONS TO NOT EXERCISE REASONS TO EXERCISE
Feeling Sad; Feeling Sick; Low Energy; Too Tired Increased Energy; Weight Management
Too Busy; Pain; Too Hot or Cold; Low Interest Improved Sleep; Better Blood Pressure; Stress Reduced
Gym People “Intimidate Me” Better Muscle Tone; Increased Metabolism;
Don’t Have Exercise Clothes Improved Mood; Better Heart Functions
No Support from Others Lower Cholesterol; Improved Concentration
Can you think of others?
Here is a little exercise for you to engage. List your Top 3 Reasons to Exercise.
1.
2.
3.
· My short-term exercise goal is: ____________________________________________________
· My long-term exercise goal is: _____________________________________________________
· What will I do if I don’t feel like exercising: ___________________________________________
· Who will I loo to for support to exercise: _____________________________________________
· When I exercise I will reward myself with: ____________________________________________
**You may wish to post this list in a place where you can see it multiple times each day.
10 Steps to Getting Started with Physical Activity
1. Discuss with Your Doctor – If you haven’t been active for a while it is always a good idea to discuss your plan of action with your doctor. If you are over the age of 40, smoke, or have a family history of cardiovascular disease, high blood pressure, asthma or diabetes talk with your doctor.
2. Make it Fun – Do something active that will please you. Compliance with your plan will depend on the activity being enjoyable. If you start with an activity but don’t like it switch to another. Opportunities are limitless.
3. Start Small and Go Slow – Remember what was noted above. It is always a good idea to start with min-goals or habits. You are much more likely to persist if you don’t over do it. Plus, you will reduce the risk of injury.
4. Goal Setting – Is your goal to lose weight, reduce pain, improve joint mobility? Set a goal that is reasonable.
5. Track Your Progress – These days I use a Fitbit which tracks my goal of getting in 10,000 steps per day. It has the added benefit of tracking my sleep and other measures meaningful to me. Regardless of the method, keeping track of your progress gives you a sense of accomplishment and helps you stay focused on your progress.
6. Reinforce Yourself – When you reach a goal, reward yourself in some way with a small prize. Maybe a T-shirt, hat or some other incentive. It is so important to recognize your good work.
7. Do You Have a Partner? – Many people find exercise more fun and enjoyable if they have a partner. You can share the experience and keep each other on the road to better health.
8. What is Your Plan B? – Plan for inclement weather. If it is raining maybe you can walk at an indoor mall or watch an exercise video at home.
9. Do You Like Variety? – Cross training can help your fitness goals and prevent boredom. Stretching, aerobics, strength training may be options. One day you could play basketball and another you could clean out the garage (yes, that can count). Remember, any exercise is better than no exercise for burning calories.
10. Stay the Course – Regular activity is vital to improving your fitness and health. Fifteen to thirty minutes a day is all that is required to see yourself improve over time. You could even deicide to fit in three 10-minute sessions or two 15-minute sessions.
In summary, it is well known that exercise and physical activity of any kind is healthy. Any exercise is better than no exercise and has the benefit of increasing positive mood and energy. Attention, focus, alertness and motivation to accomplish other goals are enhanced by exercise. When you are undergoing life transitions both positive and negative, physical exercise can be a big help.
LEARN MORE ABOUT LIFE TRANSITIONS IN JACKSONVILLE HERE
OR
LEARN MORE ABOUT HEALTHY CHANGE IN JACKSONVILLE HERE
Would you like some guidance on life transitions? Consider a FREE no obligation 20-minute strategy session with Dr. Wolf.
REFERENCES
"American Heart Association Recommendations for Physical Activity in Adults". American Heart Association. 14 December 2017. Retrieved 5 May 2018.
Banno, M; Harada, Y; Taniguchi, M; Tobita, R; Tsujimoto, H; Tsujimoto, Y; Kataoka, Y; Noda, A (2018). "Exercise can improve sleep quality: a systematic review and meta-analysis". PeerJ. 6: e5172.
Dobbins, Maureen; Husson, Heather; DeCorby, Kara; LaRocca, Rebecca L (28 February 2013). Cochrane Database of Systematic Reviews. John Wiley & Sons, Ltd. pp. CD007651
Erickson KI, Miller DL, Roecklein KA (2012). "The aging hippocampus: interactions between exercise, depression, and BDNF". Neuroscientist. 18 (1): 82–97.
Make Exercie Fun
Start Small With Mini-Habits