There are a thousand-plus excuses for why you may not be exercising—you don’t have the time; you can’t find an exercise you enjoy; you’re too old to start running; you can’t do yoga because you’re not flexible enough, and the classes you would take are never at the right time; and so on. But you are a resourceful person! No matter how legitimate the reasons may feel when you say them, you can find a reasonable solution. Exercise just needs to be a priority. And once you bring the intention to exercise to your daily life, you will find both the time and the way around the reasons you’ve previously used to avoid it.
Exercise is key, not just for the heart but also for the head. Exercise shifts our physical well-being as well as our emotional well-being. People who don’t exercise often isolate themselves from others, or become insecure due to their perceived lack of coordination or athleticism. Once you start exercising and seeing changes in your body and mind, self-confidence starts to increase. You begin to think more clearly and start setting other lifestyle goals due to the energy you get from exercising. Exercise provides opportunities to network, make new friends, socialize—connect with people. On the other hand, if you need some quiet downtime, activities like swimming, biking, running, and yoga provide an awesome space for reflection and “me time.”
Rates of depression are at an all-time high in this country. Anxiety is also on the rise. But something as simple as walking for twenty to thirty minutes a day may keep depression at bay.
One of the coolest things about exercise is how it affects the brain. On one hand, exercise supports the creation of new brain cells, which is stimulating, but at the same time, it can induce a state of calm.1 Exercise helps relieve and reduce stress by reducing cortisol and adrenaline in the body. And it elevates mood and reduces pain through the production of endorphins.
Studies have shown that regular exercise can ease some cancer-related side effects, including fatigue, depression, anxiety, pain, and sleeping troubles.2 Exercise may also reduce the fatality rate among women diagnosed with breast cancer. This is true for women diagnosed with stage I, II, or III breast cancer. One particular study, published in the Journal of the American Medical Association (JAMA), showed that breast cancer patients who began to walk thirty to sixty minutes per day were 50 percent less likely to die from the disease than their sedentary counterparts. The greatest benefit occurred in women who walked an average of three to five hours per week at an average pace.3
There is something about looking the part and feeling good about ourselves that can get us through potentially challenging times. We are reminded of the expression “fake it till you make it.” Another way of saying this is “acting as if,” like we did in THINK earlier. No matter what you want to call it, it is all about generating confidence when and where you might not be feeling so confident normally. What you wear during exercise may make a difference in how you feel before, during, and after your workout. Exercise clothes need to fit well, wick moisture, be comfortable—and it doesn’t hurt if they help you feel good lookin’ too!
Researchers at Northwestern University introduced a term called enclothed cognition, which describes the idea that what we wear influences our psychology.4 Enclothed cognition explains two phenomena that occur when we dress the part: (1) the symbolic meaning of the clothes and (2) the physical experience of wearing them.
What you wear can affect how you perceive yourself and how others perceive you. Think of professional athletes and sports teams. The Oakland Raiders, for example, wear black uniforms that contribute to their intimidating reputation around the NFL. Many athletes who don’t have a set uniform already wear what they consider to be their “power color” while playing. For example, Tiger Woods usually wears red on the last day of a tournament because his mom said it was his power color.
The clothing we wear can also affect our performance. For example, it is important to wear clothing that will wick away moisture when you exercise. Wicking fabrics take moisture away from the skin and to the outside of the fabric. This helps your body regulate its temperature so it can perform at a higher level. Cotton can be comfortable, but it doesn’t wick moisture from the body. In fact, if you sweat a lot in a cotton shirt (we’ve all been there), chances of chafing and being generally uncomfortable skyrocket. Types of wicking fabric may contain polypropylene, silk, wool, a synthetic blend, or you’ll see trademarked wicking fabrics, like Coolmax and Supplex.
Layering is another key thing to keep in mind when exercising. You need to dress for the climate of your workout, taking into account whether you are exercising inside or outside. As long as your bottom layer is comprised of a fabric that wicks, you should be good to go.
Wearing clothing that fits well is also important. Though it’s totally understandable to be self-conscious, especially when first starting out, excess fabric tends to increase the risk of chafing, and it restricts movement with its bulkiness.
Debra’s shoes: I have a lot of experience in exercise-appropriate gear. When I decided to get into tennis in my thirties, I signed up for what I thought was a recreation-center class. Turns out I had joined a league and ranked myself slightly above where I belonged in that setting. I wore my running shoes, shorts, and a t-shirt to my first practice and nearly got heckled by the coach. I actually thought she and my teammates were joking when they said I couldn’t wear “those” shoes—but they weren’t. Sure enough, I went out right away and bought actual “tennis” shoes, and eventually, slowly but surely, dressed the part with the tennis skirts and tanks. I do believe it made a difference in my game, which has come a long way since then.
When I started swimming and training for my first triathlon I didn’t have any of the proper attire that “real” triathletes had; I didn’t even own a swim cap. Dressing the part not only gave me more confidence to continue with the sport but it improved my performance as well. I may have felt uncomfortable the first time I put on a wetsuit, but it helped me become more confident, giving me the courage to train in open waters.
We’re neither expecting nor suggesting that you go out and drop a small fortune on exercise clothing. Instead, check out your closet for shirts made from wicking fabrics (synthetic or blended fiber), both short-sleeved and long; and check out old pajamas, sweats, and other clothes you may have kept around for yard work or the like. You can also:
• Compare prices online—you’ll find a lot of bargains this way. The downside is that you can’t try on the clothes before you buy them, and fit is super important. You may want to check out shipping costs for returns before purchasing.
• Shop clearance racks at sporting goods stores. You can often find exercise clothing for all sports at a generous discount. End of season is also a good time to look for deals. Thrift shops are another option.
• Don’t get caught up in name brands. Choose lesser-known brands that offer the same functionality at better prices.
• Join email lists, and sign up for customer loyalty programs that offer points or rewards for purchases made at the store. You will often find that discount coupons arrive via email, and you can use them to shop online or in store.
There is something to be said for dressing the part and stepping into the role of your desires. When it comes down to it, wear things that make you feel good and are suited to what you are doing.
One of the most common excuses for not exercising is lack of time. This is a major misconception. When you engage in high-intensity interval training (HIIT), you can have an effective workout in ten minutes. The other thing you can do is break up your workout into several smaller workouts throughout the day.
Do not give in to the idea that exercise only works when you have an extra hour to spare. This is a limited belief that doesn’t serve you. Make exercise a priority and schedule it into your day. Get creative. If it works for you to wake up a bit earlier, go for it—you’re more likely to stick with exercise when you do it first thing. If getting in ten to fifteen minutes on your lunch break works, go for it. Exercise works whenever you make it happen. So get creative, and go for it!
Perform ten minutes of HIIT immediately after you wake up. This may look like jump roping intervals, driveway sprints, mountain climbers alternating with burpees, or jumping jacks interspersed with push-ups. Follow with a healthy snack or protein-enhanced shake. At lunchtime, or some other time during the day, get out for a fifteen-minute walk (with coworkers, your dog, your kids—whatever works). Before dinner, do ten minutes of stretching or yoga to unwind. The next day, wake up and do five minutes of warm-up calisthenics followed by ten minutes of weight lifting, or ten minutes of resistance training that uses your body weight (push-ups, sit-ups, pull-ups, tricep dips). Before or after dinner, put on a few of your favorite dance tunes and shake your booty.
You need to schedule the time. Set a reminder on your cell phone if it helps; or ask family members or friends to join you. Any time you can squeeze in five, ten, fifteen minutes of movement, do it. The efforts will accumulate, and your mind and body will reap the benefits.
Remember, any time is the right time when it comes to exercise. In our house, we are morning people, and exercising first thing in the morning really works well for us; it sets us up for success throughout the day. We understand that not everyone is a morning person, but the earlier you get it in, the greater the likelihood that you will get it done. Despite great intentions to exercise “later,” life often gets in the way, and exercise falls to the wayside. So, schedule it in. Make exercise a non-negotiable task on your daily to-do list.
Best Time to Exercise
http://www.youtube.com/watch?v=0todyZHz4jU&list=PLDF26DC5254801299
There are many powerful and positive ways to begin incorporating fitness into your life. You can begin by simply using your body. Push-ups, squats, lunges, pull-ups, and other exercises require no special equipment or gym. We love creating opportunities for incidental fitness throughout the day. If you are waiting for your morning cup of tea to steep or your coffee to brew, why not drop to the ground and do five to ten push-ups; or push up from the countertop in your kitchen if you are new to push-ups. While you are brushing your teeth, perform a series of modified squats. Look for chances throughout the day to get moving!
Debra’s incidental fitness: Our favorite moments of incidental fitness definitely happen with our dogs. James and I are committed to getting them out for walks every day and go together as often as we can. On the weekends, we take them for longer hikes. We’re also avid skiers and bikers (we call this incidental fitness since we do these things out of enjoyment rather than obligation). In the summer, we love to work in the yard and play a little frisbee after dinner; and in the winter, we get in our fair share of snow shoveling.
When you want to add more structure to your movement program, you may purchase some dumbbells, or get creative with soup cans. We like to improvise with household items for things like bicep curls, tricep kickbacks, chest presses, or shoulder presses. Water bottles also work well as impromptu dumbbells.
Next time you find yourself standing or sitting, consider the ways in which you could be more active:
• Do squats when watching the morning traffic report.
• Drop down and perform five push-ups every time you get off the couch to go to the kitchen.
• Bicep dips using the counter when making tea or waiting for coffee to brew.
• Put on music when you’re doing the dishes, getting ready for an evening out, or cleaning the house, to encourage you to move faster and expend energy.
• Buy or borrow a balance ball (a.k.a. exercise ball) and sit on it when you are working from home or watching TV.
• Plant a small garden or join a community garden.
• Choose a new part of town or trail to explore by foot or bike.
• Volunteer for a trail cleanup or food drive.
Still holding on to excuses for not exercising? We believe you are more than capable (and deserving) of thriving, not just surviving. Here are some ideas to help you get moving:
• Write down at least five activities (on small pieces of paper) that you are willing to commit to at least trying. You may include walking, running, dancing, biking, swimming, weight lifting, yoga, Crossfit, or even doing a home-based DVD exercise program. Now, place those papers in a small bowl or a hat, and place it somewhere that you will see it every morning.
• Next, find at least two sets of clothing, two pairs of socks, and a pair of decent sneakers (cross-training or running shoes) that you can wear for exercise. Set them out where you will see them.
• Get to bed thirty minutes earlier than you are used to and set the alarm for thirty minutes earlier than you are used to waking up.
• Once your alarm goes off, reach into the bowl (or hat) and pick out one piece of paper. That is what you’ll be doing today. Put on one of the outfits you set out, and lace up your shoes; it’s time to get moving. Give yourself at least fifteen minutes of exercise; and if the moment moves you to continue—and you have the extra time—go for it.