Does this sound familiar?
- “I know I should exercise, but I’m just not motivated.”
- “I have a family, a job and I just don’t have the time.”
- “I wouldn’t even know where to begin.”
- “I just don’t have the energy.”
Changing lifestyle patterns can be as difficult as quitting smoking or successfully maintaining weight loss. Patterns (even destructive ones) create a sense of stability. In general, it is psychologically easier to repeat behaviors that end badly, than to move forward in a new uncertain direction. The unknown is intimidating and the fear that “things could be worse” almost paralyze our progress. So, how do we reduce the fear and anxiety that the word EXERCISE causes?
- Change the word to ACTIVITY. We do many different activities in a day. We are used to activities. If we simply classify exercise as another activity it becomes less daunting.
- Make your own list of ACTIVITY(S). If you’d like, be creative.
- Make the ACTIVITY short in duration. When we picture exercise, we think of exercise classes, Yoga, Pilates, Weight Lifting, Walking/Running, Biking, etc… We think of all of these exercises as time consuming events.
- Make it EASY. You don’t have to sweat profusely and suffer labored breathing until exhaustion.
- Start out 2-3 days per week. Ignore the newspapers and TV shows that talk about the benefits of exercising DAILY for 45-60 minutes. For 99% of society, exercise will never be a daily (7 days per week) occurrence.
- Change the ACTIVITY every 4-8 weeks so boredom doesn’t provide an excuse to quit.
- Set self improvement goals. Examples might include: (a) increased energy, (b) improved focus and concentration, (c) stress reduction. Don’t make the number on a weight scale your goal. As people address self improvement the weight scale has a tendency to reflect these changes.
- Choose to Live Happy. We can live in search of opportunities or tragedies; those seeking happiness eventually find opportunities.
NOW, take 10 minutes out of your busy day and perform your ACTIVITY(S). Don’t be rigid. Be spontaneous if you’d like. Walk in place, do 1-2 pushups, pretend to jump rope, do an abdominal crunch, do a few jumping jacks, etc… Remember, ONLY 2-3 days/week. Consistency is the key to success!
Do whatever ACTIVITY you feel like doing. After 10 minutes, you’re done! It’s quick, it’s easy, but most importantly you’ve started something under YOUR CONTROL that is good for you and will give you a sense of accomplishment. We are far more likely to succeed in life making small changes successfully, than major changes erratically.
Finally, Please share your 10 minute “ACTIVITY(S)” list with fellow readers to help support and motivate others to begin this process. Your comments will provide ideas for others and accountability for yourself .
All About Healthy Choices 
Reblogged this on Tessa Can Do IT! and commented:
10 minutes of activity to start. Great article on getting off your butt and doing something.
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Because of my physical shape walking is about all I can do and not for long. I have to build up. Last year I was able to walk an hour slowly, but stopped for winter and in much worse shape this year. I struggle to 5-10 minutes and grocery stores I hold onto a cart for support. I am 58 and have the physical body of someone much older. Some of that is my fault for not exercising, but when you start developing arthritis in your 20’s it moves faster than normal. At last MRi almost 1/3 to 1/2 of my discs were herniated already which is possible certainly for my age, but they started in my 30’s along with Fibromyalgia. My 35 year old daughter has been this way since her 20’s as well. She already has multi disc damage and Fibromyalgia and Arthritis. It runs young in our family. Looks like it might be just the one child out of 3 who is just like me. My son is working hard to exercise and train for a 5k plus he just got his certificate for personal training. Maybe I ought to put him to work for me. 🙂
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Tessa, you have had to overcome an assortment of health maladies, yet you continue to persevere!! You should continue to look FORWARD and focus on future achievements you will accomplish in this life. You have not let your obstacles stop you from living. You are a strong person and a wonderful example to others suffering similar conditions. Remember, “baby steps” add up over time. Keep the faith and keep SMILING.
Your comments will let others know they are not alone!!
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Every little thing that is said to encourage me, helps. I am trying, but as Yoda says, “There is no try – do or do not.” He is right
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Great advise
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Thank you for viewing my article. You and your family are an inspiration. Camping is fun, but also physical. It creates a positive family environment and a method to keep our bodies in MOTION. I’ll bet your postings have motivated many to take up the lifestyle. Thank you for all the stories and the smiles created by them.
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I’ve had a hard time keeping to an exercise/activity schedule. I do great in spurts and then get “busy”. I do like the Jessica Smith TV on YouTube. She has some great 10 minute sessions.
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For most people that are not exerciseaholics, I have found that committing oneself (if possible) in the morning before the whole day begins to unravel is the best way to find the time to exercise. By starting at only 2-3 days per week, most are not overwhelmed. In addition, spontaneity helps add fun to the commitment. Hula Hoop, skate boarding, walking in a natural setting experiencing the sounds of nature make “exercise” less traditional and more fun. If an activity is fun, it motivates us to participate. Incorporate Jessica Smith if you enjoy her workouts. I recommend you branch out into other activities as well to avoid boredom.
“Spurts” usually means too often over too short a period of time. Look at a calendar and commit time to yourself. You can help your whole family by setting an example for them. With all that you GIVE to your family, maybe it’s time you GIVE a little to yourself. YOU DESERVE IT.
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Many of us get frightened of by the sheer enormity of the changes we need to make. I try not to look at how far I have to go, but how far I have come. Tessa, I too started walking last year. At first I moved very slowly but I made sure that I walked for 30 minutes, 3 to 4 times a week. In time I found that I was able to walk farther in those 30 minutes. This gave me the confidence to push myself a little more each time. Eventually I was managing to walk 2 to 2.5 miles in just over an hour (depending how many times I stop to talk to neighbours), 3 to 4 times a week. I lost 56 pounds last year and also took the winter off. Started walking again last week and loving it! Hope to lose another 50 pounds this year. If I can do it Tessa, so can you. One step at a time. I wish you every success.
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Ellen, I love your energy and enthusiasm. I don’t believe anyone can stop you when you set your mind on achieving something. I have found that most people find “starting” the most difficult part of exercise. They gain momentum and then vacations, illnesses, injuries temporarily interfere with the plan. I tell people to plan for these things ahead of time. If you sprain an ankle, you can still move your arms. Adapt, modify and take these impediments and turn them into learning opportunities. Jack LaLanne once said, “if you are in a hospital, and the only thing you can move is your finger, MOVE IT.”
My money is on you. I’ll bet some new (smaller) clothing will be needed in the future. Keep up the great work.
Thank you for adding your note for Tessa. These blog sites can truly make a difference for those who participate.
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Thanks for the encouragement Ellen!
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Great article that may help me overcome my “No time today, I’ll start tomorrow” mantra. Going to walk up and down my stairs a few times now :o)
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I’m impressed that you decided to begin this noble goal on this birthday occasion. The family may view you as being “forgetful” going up and down the stairs, but you and I will know the true merits of this activity. Wouldn’t it be nice to get the whole family involved in some common “activity?”. It would create additional family time in a productive capacity. A real win-win situation!
I know you will succeed in life with anything you set your mind to.
Thank you for taking the time to read my article.
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Now I do walk up and down the stairs here at home since I live upstairs. Out, I use an elevator if available, but here at home I must climb the stairs so there is a little bit more exersize.
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To go that next step, why not consider using the stairs when outside the house?
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Because I am lazy, not just in pain 🙂
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I appreciate your honesty. Laziness is definitely a tough hurdle especially when compounded by pain!
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I am nothing if not honest. I haven’t persuaded my mind that it can do things even if it hurts and maybe it won’t hurt so much later on. My mind is stronger than me and hard to convince. I know what I need to do to help myself somewhat, but I am not fully there yet. I am stubborn. I am working on my Diabetes right now and that is a plus. For years I ignored it totally.The pain throws in a monkey wrench.
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Step by step. The object is not to make it overwhelming. Baby steps add up over time. I promise!
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Everyone has ten minutes! I do a bit of this and that throughout my day. As I fold laundry I will do lunges or squats. Waiting for the water to boil I will get a few sets of counter top pushups in. Watching t.v. is a great time to workout. An you already know about my cross training with my mower! Hahaha. Even standing in line at the grocery store I will do sets of pulling my tummy in. I can really feel that in my low back. Every bit of this and that helps! Thank you for sharing your knowledge with the world! 🙂
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Motivating people to use 10 minutes to feel better about themselves is the challenge. If you were not raised as a child with this concept, it is difficult to develop as an adult. I am hoping that reinforcing this message awakens the sleeping minds breaking long standing habits for healthier living.
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A shortened life scares me more than changing my mindset. Seeing family die of preventable things scares me enough to eat clean. I do know what you mean. Everyone has a trigger. Death is mine.
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