Life is in Motion
It is evident that physical fitness activities correlate with health state, as supported by many research findings. Physical fitness activity is a health-enhancing behavior. The health benefits of physical fitness are many, most importantly, reduce risk factors for cardiovascular disease, type 2 diabetes, cancer and obesity, improve bone density and muscle endurance, benefit mental health and quality of sleep. Physical fitness activities simply make you feeling good, energetic and happier.
Inactive, however, is one of the social problems of modern life. The most common barrier/excuse is “no time” for physical fitness activities. Indeed, everyone is busy every day; you have so little time to do everything you need to do. Get active is not as easy as saying it and behavior change requires health motivation. It also takes time and consistent efforts.
Inactive, however, is one of the social problems of modern life. The most common barrier/excuse is “no time” for physical fitness activities. Indeed, everyone is busy every day; you have so little time to do everything you need to do. Get active is not as easy as saying it and behavior change requires health motivation. It also takes time and consistent efforts.
A True Story of Mary
|
I am sharing a real life story with you, it’s about my old friend Mary, when she needed a change and how she made the change for get active in her busy life.
|
|
Mary looked unhappy and tired.
“How’s going, Mary?” I asked. “Too much; all project deadlines, endless paper work, family ...….” as she went on and on. “I am sick and tired”. “Is sleep a problem for you?” “Sleep is not a problem; my problem is no time to sleep “she said “and to do everything else”. “So no time is your problem, after sorting out from all of these, from what I hear.” “Yes”, she confirmed. “Are you ready to do something about it?” “Sure, but what can I do?” she laughed “will you donate some time for me?” “If I could. But everyone has 24 hours a day; no more and no less. Fair enough?” “I guess.” “May I suggest something? I know you used to be a runner. How about get active again to experience the difference. Let’s see if your time is well spent and life is more enjoyable.” “Are you kidding? This will take more time and energy. I am already tired and don’t have time to do everything.” “Well, it all starts with the mindset. When you are motivated to do so, you may find the time and energy for it. Would you like to try?” We played with the time game, explored stress management theories and practices, talked about work family balance challenges and values of life, as same old friends. Although still tired, she was much happier and agreed to try 15 minutes activity breaks in the morning (or lunch time) and afternoon (or evening) as the first step goals for a week or two. “I know exercise is a good thing to do and won’t hurt to try it”, she said, not seem very much convinced. This is how Mary got started active with “no time”. As she felt happier and more energetic after activity breaks, she became engaged in fitness routine with gradually increased activity levels. Mary also told me that she is at risk for type 2 diabetes, as she has a diabetic family history and with a borderline blood sugar level. Her Doctor told her that exercise is the best preventive medicine. She may have had an early onset of diabetes, if not exercising regularly. Below is her current fitness routine (in average of 1 – 2 hours a day), with daily tracking: 15 minutes gentle activities when get up – stretch, flexibility, and balance 30 (or more) minutes outdoor walk/jog at lunch time, and/or 45 (or more) minutes cardiovascular activities in the evening 1 hour strength training at the Gym twice or three times a week The results –
There were setbacks; she kept flexible but consistent to go on, with continued support from me as well as from other resources. As benefited from her wellness mindset and physical fitness activities, she became more resilient to stress pressure and overcame many other life challenges. After all, she is much happier now and managed everything under control. “Wow, how would you find time to do it all?” I asked. “I made time for it, from my 24 hours each day”. “Naturally. You will always have time to do what you want to do”. We laughed together. Life is in motion. Put health on the top priority for your life; get active today. |
Resources:
The physical activity guidelines for Americans (2008) recommended goal is 150 minutes a week of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity a week for adults. It translates to a 30-minute walk on week days and take weekends off, or doing 75 minutes of high intensity workouts during the weekends. It can be combined in any way as you like. http://health.gov/paguidelines/guidelines/
Physical activity http://www.who.int/mediacentre/factsheets/fs385/en/
Measuring Physical Activity Intensity http://www.cdc.gov/physicalactivity/basics/measuring/index.html
CDC www.cdc.gov/physicalactivity
Types and variety of activities https://sites.google.com/site/compendiumofphysicalactivities/
Post note: Mary is thinking of buying herself a present, a wearable device, as reward for her fitness efforts, which will be more “time saving” for fitness tracking. “You earned it,” I said, “treat yourself”.
You may entitle a fitness reward too, or get one now as incentives for get active today.
You may entitle a fitness reward too, or get one now as incentives for get active today.
Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
