April 2023

OK--its Spring, and the weather is better--at least here in the Midwest :)  So it's time to have the motivation to exercise! I put some of this information in a previous newsletter--but it seemed like a good time to have a reminder.

MOTIVATING YOURSELF TO EXERCISE

Here are some tips to encourage your desire to exercise. Whatever else you do, be kind to yourself, and be aware of any physical limitations and not pushing that envelope. Changing habits takes time.

Exercise with someone you like, whether it is a spouse, friend, or family member. Make a firm date, for example going for a walk on Monday, Wednesday, and Friday mornings, or meeting for an aerobics class at Tuesday and Thursday afternoons.

Pick something you enjoy. If you are an outdoor person--try walking, running or biking. If you are challenged and invigorated by competition, try racket sports, volleyball or basketball. 

Set goals related to participation instead of outcomes like weight loss. Here's an example: I will work out three times a week at a convenient time (even if it is 10 minutes of stair climbing during your lunch break). 

Notice how you feel after working out. Did you feel challenged, satisfied, relaxed, or tired in a "good" way? there are the kind of results that will help you want to continue. If you are uncomfortable or in pain, whether it's immediately after or the day after, ease off. Reduce the amount of time and the intensity of your workout. Remember, you want to enjoy exercising.

On the other hand, you may want to be a bit challenged by your workout. Of course, if you have only 20 minutes when you want to walk for 30, it's better to get out and do it, rather than to skip it. But, when you can, go just a little longer or faster, or use more weight every so often so you don't get bored. You may even want to try a new class at a recreation center or get out the bike instead of your walking shoes.

It is advisable to get your physician's approval before you begin an exercise program, especially if you have a heart condition or if you are recovering from a serious illness or injury.

From Client Education Handouts for Self-Care, Information for People