When I was a young man, I was sedentary. I grew up in a family of physically inactive adults. My parents played tennis every blue moon but didn’t really move their bodies very often (except maybe to the bakery to buy pastries on Sundays). I didn’t play sports in high school. I preferred to read long, depressing Russian novels. In college, I occasionally played basketball during lunch. That was pretty much the extent of my moving in space.
But, when I met my wife in graduate school, I was influenced by her good habits. She had been a professional modern dancer in New York City and was always taking dance classes. In the early ’70s, when we met, jogging was just becoming popular. Inspired by her high level of fitness, I started running. Regular exercise became a part of my life, and 50 years later, it still is.
Teenagers, who are involved in sports, may be in great shape. But what happens after they graduate from high school? They may not have regular exercise habits that are independent of their sport. Even active adults can find themselves becoming less active during various times of their lives. When their kids are little, it’s hard to find the time or energy to exercise. Starting a new job and starting a new exercise program don’t fit together very well. Like many health habits, it can be difficult for adults to find exercise that they enjoy and can fit into their busy lives.
Yet, exercise is the low-hanging fruit of good mental and physical health. Studies have examined large samples of adults and have found that exercisers had better mental health than those that didn’t exercise. Exercise is important.
So how can an inactive adult be more active?
Start slow. Walking is a great exercise, doesn’t require any special equipment, and doesn’t involve joining a gym. Be realistic about how far you can comfortably walk and increase slowly. A step counter can help you track your steps which can be motivating. Your body will adjust to the increased activity and slowly, but surely, you will increase your distance.
Set realistic expectations. All too often, adults set goals that aren’t realistic. “I’ll go to the gym seven days a week and exercise for two hours” quickly becomes a couple of times a week for 30 minutes. Better to be conservative and exceed your goals than to fall short.
Find an exercise partner. I like to walk during my lunch hour and frequently can get in about 6,000 steps. I like to go with my wife or daughter. We walk and talk together, and the time passes more quickly. When my office was in Everett, I exercised in the hospital gym during lunch. One of the additional benefits of this routine was the friendships that developed with other exercisers over a 10-year period.
Find a time to exercise that is convenient for you. There is no magical time to go to the gym or to hit the pavement. If it’s going to become a regular part of your life, it must be convenient for you.
Buy a big umbrella. Don’t let the rain short-circuit your routine. Remember, it’s only water. There’s no such thing as bad weather, just bad gear.
Paul Schoenfeld is a clinical psychologist at The Everett Clinic. His Family Talk blog can be found at www. everettclinic.com/ healthwellness-library.html.
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