Page 8 Healthy Cells Magazine Peoria July 2014

physical
Your Health is in Your Hands
By Blair Gorsuch, IPMR Wellness Director
W
hat if there was one prescrip-
tion that could prevent and
treat dozens of diseases
such as diabetes, hypertension, and
obesity? As a growing number of
Americans continue to grapple with
these issues, we are reminded nearly
every day that exercise/physical activ-
ity is regarded as the only real effective
method to prevent and treat many of
these conditions. It's our "magic pill."
Physicians, health care profession-
als, insurers, and government bodies
are all repositioning exercise/physical
activity as the solution to health,
wellness, and longevity.
We all know physical activity is
good for us. Many of us have had
good intentions of starting a fitness
program, but most have not been
successfully sticking with it. How can
we improve our chances of start-
ing, and staying with, an exercise
program?
Making the personal decision to
begin exercise is the first step. Com-
mitting to make it a priority in your life
is the next. Change is difficult. Intro-
ducing exercise into your daily routine
involves changing your lifestyle, and
that's a big challenge.
Start by obtaining your physicians
support for the activity program(s)
you are considering, particularly if
you have any health considerations
you're concerned about. Getting your
physician's approval is a key motiva-
tor in starting, and staying with, your
activity program.
Next, clarify your own reason for
starting an exercise program. What
is your motive behind this change.
There are many reasons to begin an
exercise program, but until you make
a conscious decision to start, you'll be
less likely to stick with it.
Once you establish your reason
behind starting an exercise pro-
gram, you need to set individualized,
realistic, attainable goals given the
resources you have available to work
with. These goals should be defined
and clear cut. Your goals should be
measurable, having some way to
assess your progress. Consider your
July 2014 Peoria Healthy Cells Magazine Page 9
physical
starting point, your physical abilities, and any scheduling restraints. Set
small doable goals along the way to reaching your ultimate goal.
If you're a social person, look for group type activities, or find some-
one in your neighborhood that you can meet for a walk or bike ride.
Being active in a group setting, or buddying-up with another individual
can be very motivational in your long-term success.
The activities you choose to do should be safe, convenient, and
easily accessible. Emphasize variety and most of all enjoy what you're
doing. Accept the notion that all physical activity counts. Aerobic exer-
cise is only "one" form of activity. Try the in-between activities, e.g.,
walking in the park, gardening, light sports activities. A calorie burned
during a fun activity counts just as much as a calorie burned while
training like an athlete.
Keep track of your activity. Self monitoring of exercise progress and
achievements can be extremely motivational. Writing in an exercise
log, or using a fitness bracelet, GPS device, heart rate monitor, and
pedometer are great ways to track your progress.
Establish a regular schedule of exercise and stick to it. Schedule it
into your day as you would any other important appointment. Don't try
to just "fit it in" to your day, you'll be less likely to do it. Build other forms
of activity into your day whenever possible; park across the lot, use
stairs, walk the golf course instead of riding, and doing chores such as
house and yard work. Being patient and consistent with whatever activ-
ity you choose are important components in your long term success.
But, don't get down if you miss a workout, lapses will happen; focus
on progress, not perfection! You will not become an athlete overnight,
but will gradually find a new lifestyle that encourages fitness.
If you're uncertain about how to start, utilize qualified, personable,
and enthusiastic exercise professionals. You might want to consider
several sessions with a fitness professional to learn what to do to reach
your fitness goals.
The message is: your health is in your hands. If you make physical
activity and a healthy lifestyle a priority, you will find more energy and
enthusiasm for the other areas of your life. Any change will do and it's
never too late to start. Start slowly, and progress gradually. Move to
live! Take action! You can do it!
For more i nformati on regardi ng IPMR's supervi sed wel l ness
programs, contact Bl ai r Gorsuch, MS, Wel l ness Di rector, at
309-621 4106. Vi si t us onl i ne at www.i pmr.org.
Photo credit: Jupiterimages/Thinkstock
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Getting your physician's
approval is a key motivator
in starting, and staying with,
your activity program.