When it comes to sticking with a fitness plan, the body, is rarely the problem: Exercise physiologists can devise regimens that will benefit just about anybody – even people with severe limitations. The fact is, the body wants to move; the reluctant party is generally the mind.
“That’s one reason that it’s so important to cultivate mindfulness,” says Director of Exercise Physiology at Canyon Ranch in Lenox, Reba Schecter, M.S., P.T. “Half of developing a strong exercise habit is noticing how good you feel once you’ve gotten going on your workout, and how great you feel afterwards. If you really pay attention to that enlivened, relaxed, good-tired feeling, it becomes much easier to get out the door next time and to your gym or yoga class.”
Keep track
One way to cultivate this awareness is to keep an exercise record in a logbook or on a calendar that has room for notes. Write down what you did each day and how it felt. Getting to record what you did is motivating in itself, and it’s fun to see the record grow: Many people get a real kick out of totaling up their miles or minutes. Your journal can also help you understand more about how your body responds to what you ask of it.
Keep pushing
While everyone understands that you have to challenge the body to improve, many people don’t realize that doing a bit more than is comfortable a couple of times per week is required to maintain optimal fitness.
“You have to keep pushing the body a bit – the technical term is overloading – if you want to keep the level of fitness you have as you age,” Schecter explains.
The benefit is that, if you significantly challenge yourself over time, your body will get stronger, leaner and more agile. That’s a promise.
Take a bow
When you notice improvement, stop to reflect, Schecter emphasizes. “It doesn’t matter what your goal is – it can be anything from completing a triathlon to doing ten honest pushups to walking without a cane. Whenever you hit a mark you’ve been aiming for, take time to notice how you feel and think about how you got there. What have you learned about yourself that can help you with your next step?”
Sometimes the feeling of accomplishment is enough psychological reward, but there’s nothing wrong with giving yourself a treat when you reach a goal that’s meaningful to you – a party, a special meal, a show and dinner, a massage, a new outfit.
“Reward yourself generously,” says Schecter. “It’s all part of managing ourselves so that we stay healthy and strong.”
Single most important exercise? Do try this at home
According to Stephanie Richardson, M.S., exercise physiologist at Canyon Ranch in Tucson, the single most important exercise you can do is Sit and Stand.
A strong predictor for independence and good health into advanced age is quadriceps strength. This incredibly simple, do-anywhere exercise strengthens the leg’s largest muscle, effectively increasing your chance of living well and long:
Stand in front of a chair, toes pointing straight ahead, and slowly sit down, watching to be sure that your knees track directly over your heels. (Do not let the knees come forward of the toes – do let your buttocks stick out behind you. Let your arms come up for balance.) Just touch the front of the seat with your buttocks, then slowly stand up again, keeping knees forward the whole time. Work up to three sets of ten, three days or more a week. As this becomes easy, add hand weights or pin an exercise tube under your feet and pull up on the handles as you stand. That’s all there is to it.
Remember, your body is willing – keep your mind on track!
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