Lose It for Life: The Total Solution—Spiritual, Emotional, Physical

You’ve heard the saying, “Move it or lose it!” We’d like to alter it a bit to, “Move it and lose it.” That’s right. The more you move it, the more you’ll lose it—or at least keep from going in the opposite direction! Even though exercise will not turn you into Twiggy (for those of you too young to remember, she was a very skinny model from the 1960s), it is responsible for keeping many people from gaining weight. Members of the National Weight Control Registry report that exercise plays a role in keeping their weight off as well. Most reported exercising about an hour a day.¹

Okay, so an hour a day sounds like torture to some of you. Not to worry! We are convinced that there is at least one activity you can really enjoy. There isn’t a requirement to exercise for sixty minutes straight either. So take a deep breath and relax. Exercise can work for you.

Increase your physical activity, water consumption, commitment to exercise, and accountability.

Substitute the right attitude—a cheerful one—if need be, and also the right workout clothing for the wrong apparel.

Eliminate all excuses for not exercising! Exercise isn’t optional in Lose It for Life.

Steve’s Secret

Exercise is the area of Lose It for Life that was the most transforming for me. Before I finally lost the weight for good, I couldn’t jog around the block, and I saw no reason to try. I was so out of shape that even walking up a flight of stairs created intense embarrassment for me. I smoked and was fat and just saw no reason to exercise. I admit it: I hated the very idea of exercising. I saw it as something no one in their right mind would engage in regularly because they wanted to. But all that has changed. I am living proof of the transformation that can occur when a person decides to start exercising and sticks with it.

I went jogging this morning before church and had a great run by the water. Once I was finished, I felt so good knowing I had done something for myself and my health. I now view exercise as a gift from God. It not only helps me control my weight and improve my health, but it also improves the quality of my life.

There is one point that I want to stress. If you struggle with exercising, there is a way to make it better that has proven successful over and over again: find an exercise partner. I have seen people struggle with their weight for decades and then find success because they were held accountable and kept moving. It doesn’t cost anything to have a friend who will exercise with you! But it will keep you from turning over and going back to sleep rather than getting up and moving.

If you don’t have any friends, or you live in a swamp, or you’re in a relationship that won’t allow you to have friends, you should know that your excuses are nothing new! So when you are ready, overcome the excuses, get a partner, and realize that you just may have found the key to the long-term weight loss you have been looking for.

Do you absolutely hate the very idea of exercise? Let’s take a little quiz and see if you have the right mind-set to get moving. (Use the answer key below to see how ready you are to jump in and begin moving, based on the number of times you answered yes.)

0–2: You’re ready to reap the energy-boosting benefits of exercise. You’re actually pro-exercise, but there may be a few things keeping you from fully adopting an active lifestyle. Revisit a sport you enjoyed in your youth. Or choose something new that you’ve always wanted to learn or do.

3–5: Your fitness hurdles are mainly attitude induced. If you have been unhappy with past exercise efforts, you may have expected results too soon. While exercise often feels good in a matter of days, it usually takes a month to see real cardiovascular and strength benefits. For instant encouragement, keep a graph that shows the length and frequency of your workouts.

6–10: You’re on the wrong side of the starting gate. Your excuses for skipping workouts only cheat yourself. When you’re tempted to skip, think about this study from the Veterans’ Affairs Palo Alto Health Care System at Stanford University: a person’s peak exercise capacity, as measured on a treadmill test, is a more powerful predictor of longevity than health risk factors such as heart disease, high blood pressure, or smoking.²

Your attitude toward exercising matters—in fact, it’s as important as the food you put in your mouth. Since finding time to exercise is usually a factor for most people who struggle to get moving, consider this. According to the results of a series of studies undertaken at the University of Pittsburgh, women who were told to exercise in ten-minute bouts four times a day exercised more and lost more weight than women told to exercise for forty minutes once a day. Most of the women in the study chose walking for their exercise. Those who exercised in short bouts lost about twenty pounds after twenty-six weeks, while those who exercised in longer stretches lost only about thirteen pounds.³ This fact should be of great encouragement if you struggle to find significant blocks of time in the day to exercise. You also may benefit from this strategy if you are someone who physically hurts when exercising. If you aren’t sure what can be done in just ten minutes, turn to Appendix E for our Ten-Minute Workout.

While the above study encourages you to exercise for short periods throughout the day, more recent recommendations from the Institute of Medicine (IOM) provide a different recommendation. In September 2002, the IOM recommended that adults engage in sixty minutes of moderate intense physical exercise, such as brisk walking, every day.⁴ The time length differs from the U.S. Surgeon General’s 1996 recommendation of thirty minutes of daily exercise. The IOM has increased the daily time because of the increased calorie consumption and weight of most Americans. Twenty to thirty minutes of high-intensity daily exercise would meet their guidelines as well. So while this is a bit of a confusing picture, your best bet is to exercise somewhere between thirty and sixty minutes a day.

A quick note regarding your health—since exercise is so important to your overall success, make sure you are physically ready to begin. According to the President’s Council on Physical Fitness and Health, if you are under age thirty-five and in good health, you don’t have to see a doctor before beginning an exercise program. However, if you are over thirty-five and have been inactive for several years, you should consult with a doctor.⁵ If for any reason you aren’t sure how to proceed or have questions about your health, ask your doctor if there are any special concerns that need to be faced before you begin.

There are so many benefits when it comes to exercise. Here are six of the best reasons:

• Exercise helps reduce hidden belly fat, lowering the risk of heart disease, diabetes, stroke, and some types of cancer.⁶

• Moderate cardiovascular exercise such as thirty minutes of brisk walking a few times a week can improve your memory.⁹

• Exercise helps manage hunger. Research shows that exercising increases control over hunger and food intake. In fact, the physically fit person is often not hungry until several hours after exercise.¹⁰

We can’t stress this point enough: when it comes to making exercise a habit, attitude is more than half the battle. Whatever reasons you have used for avoiding exercise in the past—it’s unpleasant, too painful, inconvenient, frustrating, or too time-consuming—the reality is that exercise is necessary if you are serious about being healthy. Regardless of your past experiences, regular physical activity is essential for weight control and developing a healthy lifestyle.

Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.¹²

Finally, it is documented truth that the more sedentary you are, the more likely you are to be overweight. So any activity, however small, is a change in the right direction. Remember to appreciate what you can do, even if you think it’s a small amount. Moving any part of your body, even for a short time, can add up to a big difference. And being physically active doesn’t have to occur only when you are in sweats and working out at the gym. If money is an issue, cost doesn’t have to get in the way. There are many free ways to exercise, either by yourself or with friends. You can find a local school track where you can walk or run, or walk around a mall before the stores open. Parks are a great place to walk or jog, and quite often you can find a time of the day when they are empty if you prefer a little more privacy while you exercise.

Consider smaller day-to-day changes to improve your health over dramatic goals and types of exercise that will not last. Try taking short walking breaks at work a few times a day or marching in place during TV commercials. (Okay, we admit that could be embarrassing, so be careful you don’t do it where they might cart you off under the care of mental health workers in white suits!) Taking the stairs instead of the elevator and walking the dog are also good choices. With the convenience of cell phones, walking while catching up with old friends you can’t be physically near is now possible, even if you are just pacing around the house!

Parking your vehicle far away from the mall entrance so you can walk the extra distance is another relatively painless choice. If you take the bus or subway to work, get off one stop early and walk! One of the less touted but still very healthy forms of exercise is working around the house—whether you mow the lawn (no riding mowers, please), rake leaves, garden, or spring-clean, you will be moving!

Though you won’t be expected to do more than you are capable of doing, exercise is essential to the overall Lose It for Life program. Choose activities that mesh well with who you are and what you like to do, and you’ll be more likely to stick to them. And if an activity provides mental relaxation and enjoyment, you’ll receive double the benefits! The following quiz will help you identify what activities are a good match for you, based on your personality, workout goals, and schedule. By combining the results of the three parts of this quiz, you’ll have figured out your total fitness personality.¹³

What Is My Personality?
Part One: My Personality and Hobbies
(Circle the letter that most represents you.)

1. As a kid, the activities I liked best were:

a. gymnastics, cheerleading, jump rope, or dance classes.

b. playing outside—such as building forts or lemonade stands, climbing trees, or exploring the woods.

c. competitive sports.

d. playing with dolls, reading, coloring, or art projects.

e. parties, playing with my friends.

2. My favorite hobbies today are:

a. anything new and challenging.

b. outside activities—gardening, walking the dog, watching the stars.

c. tennis, card or board games, team and/or spectator sports.

d. reading, movies, needle crafts, painting, or anything that provides an escape.

e. group activities with friends—participating in a walking club, joining a book group, or just talking.

3. I get motivated to exercise if:

a. I get a new exercise video or piece of equipment, or I try a new fitness class.

b. I get a new piece of outside equipment, I discover a new walking or jogging path, or the weather is nice.

c. I’m presented with some competition.

d. I find an exercise that I get into to the point that I forget my surroundings.

e. I exercise in a group.

4. I prefer to exercise:

a. indoors.

b. outdoors.

c. wherever there’s a competition.

d. wherever I am not the center of attention.

e. in a gym or fitness center, not at home.

Interpreting Your Score (Part One)

If you circled mostly the letter “a” or there is not an emerging pattern within your choices, you are probably a Learner. You’re always trying something new and welcome physical and mental challenges. You are most likely an “associative exerciser,” meaning you focus on the way your body moves and feels when you exercise. Choose activities that help you explore new moves: aerobics classes, any form of dance, Pilates, seated aerobics, in-line skating, skipping rope, fencing, or any other activity that attracts your interest.

If you circled mostly the letter “b,” you would be classified as an Outdoors Person. Fresh air is your energizer. So why not include nature in your exercise routine? Try hiking, biking, nature walking, gardening, swimming laps, or cross-country skiing.

If you circled mostly the letter “c,” you are classified as a Competitor. You naturally like one-on-one, competitive types of activities. Try fencing, cardio kickboxing, and spinning classes. If you excelled in or enjoyed a sport when you were younger, take it up again.

If you circled mostly the letter “d,” you are classified as Timid. You’re a “disassociative exerciser,” meaning you fantasize or think of events in your life when you exercise rather than contemplating the exercise itself. You’re more like a wallflower than a participant.

You’ll like mind/body activities like Pilates and stretching. Also try nature walking or hiking. You’ll also probably love exercise classes. Sign up for classes such as aerobics, cardio kickboxing, seated aerobics, spinning, step aerobics, or water aerobics.

If you circled mostly the letter “e,” you are classified as a Social Butterfly. As a people-person, you tend to prefer the gym to exercising in your living room. Try aerobics classes, kickboxing, seated aerobics, spinning classes, stretching, step aerobics, and water aerobics. For weight lifting, find a buddy or two and do circuit training.

Part Two: My Workout Style and Goals
(Circle the letter that most represents you.)

1. My primary exercise goal is:

a. to lose weight or tone up.

b. to relax and relieve stress.

c. to have fun.

d. depends on how I feel.

2. I prefer:

a. a lot of structure in my workout.

b. some structure, but not too much.

c. no structure.

d. depends on my mood.

3. I prefer to exercise:

a. alone.

b. with one other person.

c. in a group.

d. depends on my mood.

Interpreting Your Score (Part Two)

If you circled mostly the letter “a” or a mixture of letters, you’re classified as a Gung-Ho Exerciser. You don’t mess around when you work out. You’re there to lose weight and tone up—period. You’ll benefit most from doing a specific activity, like cycling, aerobics, or using an elliptical machine, treadmill, or stair climber, at a moderate intensity. For optimal weight loss benefits, you should burn 2,000 calories a week. One way to achieve this would be to perform thirty minutes of aerobic-based exercise daily, combined with three sessions of weight training per week.

If you circled mostly the letter “b,” you would be classified as a Leisurely Exerciser. Your main exercise objectives are to relax and de-stress. To relax, try stretching. Studies have shown a direct relationship between physical activity and stress reduction. Hop on the treadmill or head outside and walk for five minutes, run slowly for thirty seconds, and then run fast for thirty seconds, repeating this sequence for about thirty minutes. Circuit weight training is another great interval workout. You do all your reps; then you rest; then you do a few more, and then you rest.

If you circled mostly the letter “c,” you are classified as a Fun-Loving Exerciser. Fifty straight minutes on the treadmill is not your bag—there’s no room in your fun-filled life. You’ll be most likely to stick to activities that are already an integral part of your schedule. Grab your in-line skates and circle the neighborhood. Put on your favorite music CD and dance around the living room. And you can make your weight routine more amusing by doing circuit weight training.

If you circled mostly the letter “d,” you are classified as a Flexible Exerciser. Exercise turns you on, but routine doesn’t. You’d rather fly by the seat of your gym shorts, which is fine. To add variety, use the elliptical machine one day, the treadmill the next, and the cross-country skiing machine the next.

Part Three: My Lifestyle and Schedule
(Circle the letter that most represents you.)

1. I have the most energy:

a. in the morning.

b. in the middle of the day.

c. in the evening or at night.

d. my energy level fluctuates.

2. I have the most time:

a. in the morning.

b. in the middle of the day.

c. in the evening.

d. depends on the day.

3. I’m most likely to:

a. go to bed early and get up early.

b. go to bed and get up at the same time every day, but not particularly early or late.

c. go to bed late and get up late.

d. depends on the day.

Interpreting Your Score (Part Three)

If you circled mostly the letter “a” or a mixture of letters, you’re classified as a Morning Dove. You like to get chores out of the way as soon as you get up because that’s when you have the most energy. Whether you go to the gym before you start your day or head outside for a dawn walk, you’ll have an extra edge over those who hit the snooze button a few more times.

If you circled mostly the letter “b,” you would be classified as a Midday Duck. You’d rather plop down on an exercise bike than in front of a sandwich when noon rolls around. Whether you’re at home or work, exercise is a great way to break up your day.

If you circled mostly the letter “c,” you are classified as a Night Owl. You haven’t seen a sunrise since that all-night party in 1974. If you have more energy at night, use that time to exercise. Just don’t do it too close to bedtime, or you’ll have trouble sleeping.

If you circled mostly the letter “d,” you are classified as a Flexible Bird. The best time of day for you to exercise varies with your schedule. So just go with it and don’t try to set yourself up with an intense schedule. But do push yourself to exercise as often as possible!

Whenever you exercise, make hydrating your body a priority. Water is beneficial to every cell and organ in your body. It cushions your joints, improves your bowel functions, and keeps your body cool. Drink it before, during, and after exercise.

If you become out of breath while exercising, slow down. You should be able to talk while you exercise and not be gasping for air. Do not ignore pain or discomfort when you exercise, as you could do harm to your body. If you notice any of the following signs,¹⁴ stop exercising immediately and contact your health-care provider:

• Pain or pressure in the midchest area, left side of your neck, left shoulder, or left arm

When you exercise, it helps to wear clothes that are lightweight and loose-fitting so you can move easily. Wear supportive athletic shoes for weight-bearing activities. And when your shoes need to be replaced, don’t put it off. If you are a woman, a good support bra is an essential piece of workout equipment. For all clothing, choose fabrics that absorb sweat and remove it from the skin. Never wear rubber or plastic suits, as these could hold the sweat on your skin and make your body overheat.

When exercising outdoors, wear a knit hat to keep you warm in cold weather. A baseball cap is a good choice when the weather is hot in order to shade your face and keep you cool. And don’t forget the sunscreen when you venture outside!

If you still feel a bit overwhelmed by adding exercise to your daily routine, this journal entry from Cathy may motivate you. She hated to exercise. It hurt! And the embarrassment was almost too much to bear, but she really wanted to Lose It for Life.

I am down to 272. That is 78 pounds gone forever! I am doing a lot better on my softball team. I am the catcher. About a month ago, I could barely squat down to catch the pitch. And once I was down, I hated to have to stand back up. I actually got dizzy and saw stars because I was so out of shape. I would basically stay down unless I absolutely had to get up to get the ball.

Things have definitely changed for the better! I played a doubleheader last Thursday night and another doubleheader on Friday. I can now squat down for every pitch, and I quickly stand back up to throw the ball back to the pitcher. I love it! I feel like a regular person, athletic and all! I received comments and hugs from the other players—they said I was the best catcher our team has ever had, and they said they’re proud of me for sticking with it.

Consistent exercise will take commitment. Don’t be afraid of that word, however. You can do this with God’s help and the help of others. Success is at the end of many tasks, like healthy eating, getting enough sleep, and spending time with the Lord each day. Boundaries and accountability are necessary.

We take care of ourselves by setting boundaries with our time and energy so that there is time for the priorities, such as healthy eating and exercising. Decide that your fitness, nutrition, spiritual, and personal time are nonnegotiable. This means exercising should not be the first thing you take out of your schedule if life’s “stuff” gets in the way. Make every effort to stay with your routine. There is grace for those times when we allow life to crowd out our personal commitments, but we must make it a priority to get back on track and make time for exercise.

If you do not carve out time for your physical, spiritual, and personal needs, you will burn out, bum out, and bail out by acting out. Overeating, overworking, drinking, anger, depression, worry, and anxiety are all symptoms of burnout. Create good habits and routines for exercise, nutrition, and spiritual and personal time so you won’t burn out.

Check Your Heart Rate

Pace yourself. Remember to slow down if you’re too out of breath to carry on a conversation. Before you begin, you should know how to take your heart rate. It’s a great measure of intensity during aerobic exercise.

Your resting heart rate can be taken after sitting quietly for five minutes. Count your pulse for 10 seconds and multiply that number by six to get your heart’s per-minute rate. For example, if your resting heart rate for 10 seconds is 13 beats, your heart’s per-minute rate is 78 (13 x 6 = 78). When you exercise, check your pulse rate five seconds after interrupting your activity. Your target heart rate is calculated by taking the maximum heart rate and multiplying it by 70 percent. Your maximum heart rate is figured by taking 220 minus your age.¹⁵ For example, if you are 40 years old, your maximum heart rate is 180 (220 – 40 = 180). Then multiply 180 by 70% to arrive at your target heart rate of 126 beats per minute (180 x 70% = 126). In order to really benefit from exercising, you should raise your heart rate and sustain it at your target heart rate for 12 to 15 minutes. So, if you’re 40 years old, you should exercise in a manner that will keep your heart rate at 126 beats per minute for 12 to 15 minutes. The goal is to maintain 55 to 85 percent of your maximum heart rate for 20 to 60 minutes.

The more intense the workout, the shorter it needs to be (but not less than 20 minutes).

If you find yourself unable to exercise consistently, you need more accountability! Find someone who has the discipline you’re lacking and ask him or her to help you. Draw help from this person and make the most of his or her presence and encouragement to provide the structure you need until you are able to provide it for yourself. As you begin a new exercise program, start slowly. Your body needs time to get used to your new activity. Fitness doesn’t happen overnight. Be patient and give the process time to work.

We suggest setting short- and long-term goals for your exercise routine. If you have difficulty exercising, a good short-term goal may be to walk for five minutes at least two days per week for two weeks. A long-term goal may be to walk forty minutes most days of the week after nine months. Writing down your progress in a journal is an excellent way to track goals and stay on track. Though you may not feel like you are making progress within a given week, when you look back at where you started, you may be pleasantly surprised!

As was stressed earlier, support is a key factor in staying motivated. An exercise buddy can cheer you on and hold you accountable. For women in particular, it’s a good way to feel safe while exercising outdoors.

The goal is to find whatever is necessary—tools, books, therapists, or personal trainers—to help you establish a routine you can do for the rest of your life. If you approach a routine with this mind-set, finding a pace that is workable will be easier and you will be more likely to stick with it. Don’t give up if you miss a few days. Just pick up where you left off and jump right back into the routine.

Five Keys to Success in Your Exercise Program

1. Make exercise convenient. Try to fit it into your lunch hour or even while you’re watching TV. Just get started and remind yourself of what you hope to gain.

2. Make it fun. There is nothing worse than being bored or hating what you are doing. Find something you enjoy. If you like to play tennis, do that. If walking is your thing, walk every chance you get. Rollerblade with your children, hike with a friend, or get out your bike and start riding around your neighborhood.

3. Enjoy variety. Mix it up. You don’t have to walk every day! You can take a bike ride one day, walk the next, and Rollerblade in the park the third day.

4. Add music to the routine. Listening to music may make exercising more enjoyable, and it often adds extra motivation to a workout. Choose your favorite tunes and see if the addition doesn’t liven up your workout.

5. Exercise with a partner or friend. As was mentioned above, a partner can provide accountability and encouragement. When you commit to someone else, you have added motivation to make the time and fulfill your commitment, but you also add fun! If you prefer a solo workout, that’s fine too. Just decide what works best for you and get moving.

It’s important to warm up and cool down for at least five minutes as part of your routine. Warming up slowly increases your heart rate, getting more blood to your muscles to ready them for your workout. A cool-down allows your heart to slow down gradually. Your warm-up and cool-down don’t have to be complicated. They merely involve going a little more slowly than usual. For example, if you’re walking, start at a leisurely pace for five to six minutes and then pick up the pace by pumping your arms.

A cool-down should be built into your routine to slow down little by little. If you’ve been walking fast, walk slower to cool down. Stretching for a few minutes at the end of a workout is also a good idea. Research suggests that cooling down may protect your heart, relax your muscles, and keep you from getting hurt.

To keep from getting into a rut, purposefully integrate different components of exercise. Variety is the secret to a solid fitness program. We recommend incorporating three components into your program:

1. Alternate aerobic exercises. Aerobic exercise burns body fat. Work your muscles differently by integrating more than one aerobic exercise into your routine. All of these aerobic activities can be alternated on any given day: walking, biking, jogging, tennis, or swimming.

2. Strength training. Strength training builds strong muscles and bones. To do this, you can exercise at home or a gym or fitness center. Hand weights or even two soup cans are fine for a beginner. Weight training strengthens and tones muscles, and it slows bone loss and builds bone density. Other benefits include improved flexibility and mobility, more controlled blood pressure, and a decrease in lower back, arthritic, and joint pain. We recommend strength training two to three days per week. Target each of the following areas of your body with strength-training exercise: arms, chest, shoulders, abs, back, buttocks, thighs, and calves.

If you are a beginner, use dumbbells rather than barbells. Begin with one hand at a time in order to get a more balanced workout. If you are strength training for fitness, do ten to twelve repetitions (reps) of each exercise for each major muscle group. If you desire to bulk up, do more sets (a set is a series of reps that are done in succession), or use heavier weights and decrease your reps. To provide variety, vary your program for strength training by using free weights one day, resistance bands another day, and machines at the gym a third day.

Always make sure you know the correct posture for the strength-training exercise and that your movements are slow and controlled. It is important to use a weight you can lift at least ten times, but no more than twelve times without tiring. If you can’t do an exercise eight times in a row, your weights are too heavy. If it is easy to do the exercise twelve times in a row, your weights are too light.

3. Stretching. Stretching is easy to do yet has many benefits. It can improve your flexibility, blood flow, range of motion, and strength, as well as prevent your muscles from getting tight after doing other exercises. Stretching also relieves tension and stress. It’s a great exercise in that you don’t have to set aside a special time or place for it. Whether you’re at home or at work, you can stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightness, not pain. If it starts to hurt, stop stretching before the stretch reflex is activated, which causes your muscles to contract instead of extending.

But you shouldn’t stretch cold muscles, so do a few warm-ups first. Within your exercise routine, try to include stretching for ten minutes, at least three to five days a week. Repeat each stretch three to five times. Before you begin each exercise, exhale; then relax into the stretch. Hold the stretch for up to thirty seconds—less if you are new to stretching or start to feel uncomfortable. The next section lists stretches to target the various muscles of the body:

Neck. In either a standing or sitting position, ease your right ear toward your right shoulder. Gently lower your left shoulder. Slowly move your head closer to your right shoulder with your right hand. Release and then do the other side. When you are finished, shrug your shoulders, hold, and release.

Face forward. Turn your head slowly to the right and stop at the point of resistance. Hold. Gradually bring your head back to the middle. Repeat this head movement toward the left. After you have finished, lower your chin to your chest. Keep your shoulders back. Hold and release.

Shoulders. In either a standing or sitting position, extend your right arm straight across your chest. With your left hand, pull your right elbow into your chest. Hold and release. Then switch arms and repeat.

Next, raise one arm straight up over your head. Stretch it as far as you can without bending your body. Turn the palm of your hand upward and push toward the ceiling several times. Release and repeat with your other arm. For a greater stretching movement, bend to the left at your waist as you reach with your right arm. Hold, release, and switch sides and repeat.

Triceps. In either a standing or sitting position, reach your right arm up behind your head as if to scratch the upper center of your back. (Your arm makes an inverted V by your ear.) Reach over your head with your left hand and slowly lower your right elbow. Hold and release. Switch your arms and repeat.

Biceps. With the palm of your hand up, extend your right arm out in front of you. Using your left hand, take the fingers of your right hand and pull them toward the floor. You’ll want to keep your right arm straight in front of you, parallel to the floor. Switch arms and repeat.

Forearms. In a standing or sitting position, extend your right arm out in front of you, placing your palm down. With your other hand, take the fingers of your right hand and pull them slowly toward your shoulder. Hold and release. Switch arms and repeat.

Chest. Standing tall, clasp your hands behind your back. Squeeze your shoulder blades toward each other and lift your chest up and out. If you can, raise your hands and arms. It’s important to keep your lower back from arching. Hold, release, and repeat.

Standing in a doorway, rest your right forearm against the doorframe. Bend your right arm in a 90-degree angle at the elbow. Slowly lean forward until you feel a comfortable stretch in your chest muscles. Hold and release. Repeat on the other side.

Back. Lie on your back with your legs extended. Clasping your right knee with your hands, slowly pull it toward your chest as far as you can without feeling discomfort. Hold. Slowly release. Switch legs and repeat. When you are finished, hug both knees to your chest. Hold and release.

Get on your hands and knees with your face and eyes looking forward. Exhale slowly while you allow your head to sag slowly toward the floor. At the same time, arch your back toward the ceiling. Hold in your stomach muscles. Hold and then release, bringing your back to the original position.

To stretch your upper back, extend your arms in front of you at shoulder height while in a standing or sitting position. Clasp your fingers together. Lower your head and turn the palms of your hands out. Round your shoulders and back, extending your arms out even farther. Hold and release.

To stretch the muscles that run alongside your back, stand up and place your feet shoulder-width apart. Link your fingers together and turn your palms upward, reaching toward the ceiling. Slowly bend to one side. Hold, and then return to the middle. Repeat on the other side.

Calves. In a standing position, extend your arms in front of you. Put your hands shoulder-width apart on a wall. Move back a couple of feet. Keeping your legs straight and your feet and heels on the floor, lean into the wall. Hold and release.

Stand on a step. Hold onto a railing or the back of a chair and allow your heels to hang off the edge of the step, lower than the position of your toes. Rise up on your toes slowly and hold for several seconds. Then slowly lower your weight onto your heels.

Ankles. Sitting on a chair, extend your legs in front of you with your feet one or two inches off the ground. Flex your ankles and feet toward you and hold. Then slowly point your toes and feet downward away from you and hold. Release.

To continue making headway in your exercise program, eventually you will need to increase the frequency, intensity, and length of workout time. Exercising a little harder each week enables you to improve without spending more time working out. If you want to lose weight and boost your cardio-endurance, increase both the frequency and the duration of your workouts.

For the greatest overall health benefits, experts recommend twenty to thirty minutes of vigorous physical activity, such as aerobic dancing, brisk walking, or swimming three or more times a week, and some type of muscle strengthening activity, such as weight resistance or stretching at least twice a week. However, if you are unable to do this level of activity, you can improve your health by performing thirty minutes or more of moderate-intensity physical activity over the course of a day at least five times each week.¹⁷ Such activity would include walking up stairs, walking all or part of the way to work, using a push mower to cut grass, or playing an active game with children.

Any type of physical activity you choose to do, be they vigorous activities such as running or aerobic dancing, or moderate-intensity activities such as walking or household work, will increase the number of calories your body uses. The key to successful weight control and improved overall health is to make physical activity a part of your daily life.

Research has shown that little bursts of activity throughout the day can increase your calorie burn up to a startling 500 calories or more per day.¹⁸ These little bursts are simple and easy. Try to get up once every hour for a one- or two-minute burst of activity.

• Squeeze your buttock muscles and zip up your abs as you stand in line at the grocery store or while manning the fax machine.

If you’d like to step up your workout and burn more calories, try these seven ideas for a cardio workout:

Calorie burn per fifteen minutes:
Road biking, 136; trail or mountain biking, 145

Did you like to ride a bicycle as a kid? If so, you may want to try road or trail cycling. Cycling is a great no-impact to low-impact activity to help burn calories. Do it long enough and intensely enough in order to keep your heart rate in the fat-burning zone. For rougher terrain, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat for your bike to avoid becoming sore. Make sure the bike you buy has a weight rating at least as high as your own weight.

Bicycling enables you to get outdoors and explore your neighborhood and area parks. It’s also a great way to get around when you’re on vacation. Many cities feature bicycle trails that protect cyclists from traffic. And mountain or trail riding is a great activity to get in touch with nature, but do stay on trails for your safety.

Whether you take to the road or the trail is your decision. Riding on roads will give you a more predictable, steady workout with fewer bumps and unexpected turns, but you will have to deal with traffic. Trail riding offers the potential for a greater workout for your upper body as you maneuver through uneven terrain and bumps.

Be cautious your first time out: be sure you know where you are located so that you can make it back. Use good form to avoid stiffness. When cycling, regularly arch and round your back as you ride. When gripping the handlebar, keep your elbows unlocked. Keeping a loose grip will also keep you from having tingling hands.

Do you want a fun way to relieve fat-generating stress while getting a great workout that burns those calories and tones your major muscles at the same time? Cardio kickboxing provides a positive format to help you release tension and aggression. Because kickboxing is not about kicking higher or punching harder than everyone else, it can easily be modified to suit your needs. The old adage of “no pain, no gain” simply does not apply to this form of exercise. You will finish sessions feeling better both mentally and physically.

Give your body a chance to get used to the movements, even if you’re a seasoned exerciser. “Keep your kicks low and don’t punch with a lot of intensity,” says one instructor certified by the American Council on Exercise. “Listen to your body. If you are tired, take a break. If you get thirsty, drink some water. If you feel discomfort, stop. It’s important to pace yourself, but do challenge yourself during the workout.”

If you leave class early, remember to cool down and stretch on your own. Kickboxing classes provide a warm-up with a stretch as well as twenty to forty minutes of cardio work that includes kicking and punching drills. Some classes will also have running and skipping, which can be modified by marching in place. Music is a driving force in many cardio kickboxing workouts. Some instructors may be open to you suggesting songs or certain styles of music. The variety within this form of exercise, as well as personal enjoyment, will help you stay with your program.

Calorie burn per fifteen minutes: jitterbug and tap, 80; country and western, disco, Irish step, line, swing, and flamenco, 75; cha-cha, 50

Do you love to dance the night away? You’ll be pleasantly surprised to learn that you burn fifty or more calories for every fifteen minutes you do the cha-cha or the bump. Some forms of dancing burn more calories than others. Slower dances like waltzes can burn up to fifty calories while jazz dancing can burn more than eighty calories for the same fifteen-minute span.

If you’re worried about not being able to keep up with the rest of your dance class, feel free to stand back and watch. One dance instructor comments, “Standing behind someone who seems to know what they’re doing is a great trick. In a dance class, you’re very dependent on the people who are a little more advanced than you.”

Before you begin to dance, breathe deeply and shrug off the worries of the day. Mastering the moves will enable you to begin to improvise, create your own movements, and be more expressive. With dance, there are no limits! Choose from any number of ethnic styles or traditional forms to find a form that’s right for you.

You can soothe your soul and burn those calories at the same time by hitting the trail. There’s nothing like being surrounded by trees and chirping birds to help you forget that you’re burning calories as you walk. If you are a beginner, try a well-traveled, level trail. Have the right footwear, hat, and sunscreen handy. And don’t forget to stretch when you finish.

Turn your hike into a special occasion by bringing along a picnic lunch. Relax and enjoy the scenery. There are endless trails that allow you to hike up mountains, along rivers, and even through city parks. Give yourself permission to go at a slower pace if necessary. You are exercising, and whether you walk a little slower for a period of time is irrelevant—what’s important is the fact that you are outside and moving around!

Zoom off the calories! Tone your troubled spots! You can cover a lot of ground fast with in-line skating. However, just learning how to use the skates is good exercise. It takes a lot of energy to do it correctly when you are a beginner. Take a little extra time and be sure you know how to use the heel brakes on the skates. If you are just starting out, find an empty parking lot with a smooth, level surface. Your neighborhood roads can be quite bumpy, which may cause your shins to hurt. Master the basics and then try a squatting position, or use long, graceful strides, which will make in-line skating feel more like ice-skating than roller-skating. Try going uphill for an even greater burn and overall workout.

Swimming laps is the best choice for a total-body workout and stress reducer. Unlike other activities, water workouts exercise both the upper and lower body. And because of the buoyancy of the water, water exercise doesn’t stress your joints the way other activities do. You can bend and move your body in water in ways you can’t on land. Swimming is an ideal exercise if you’re overweight or recovering from an injury.

To find a pool near you, check out your local YMCA or community center. Also, if you don’t want to fight for lane space during your first few sessions, ask when the pool is least crowded. Don’t be discouraged if you can do only one or two laps at first. Swim as long as you comfortably can, rest for a few minutes, and then start swimming again. In time, you’ll be able to swim farther and longer. Because doing the same stroke lap after lap can get boring, try the breaststroke, freestyle, backstroke, and even the sidestroke for variety and an enjoyable swimming workout.

If you haven’t yet learned to swim, you should know that it isn’t necessary to know how to swim in order to work out in water. You can do shallow-water exercises without swimming. Just make sure the water level is between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is too deep, it will be hard to keep your feet touching the pool bottom.

Strengthen and tone your leg and bun muscles while burning calories with step aerobics. You step on and off a platform about two or three feet long that rests on the floor or atop one or more risers. Once you learn the basic moves—getting on and off the platform, over, and across it, you are ready for routines led by an instructor. If you’re a beginner, start with a platform height of four to six inches. If your knees are bent more than 90 degrees, your step is too high.

Focus on the arm movements after you have the steps down. Keep your neck and back straight, shoulders back, pelvis tucked, abdominal muscles pulled in, and chest lifted. Lean from your ankles when stepping onto the platform. The music and the group interaction provide extra stimulus for sticking with this form of exercise.

If the above seven options sound a bit too strenuous, there is always walking. Walking is a great form of exercise and something most people can do. Do light stretching before and after you walk, and warm up with five minutes of slow walking. Increase your speed for the next five or more minutes. Then cool down by walking slowly for the last five minutes. Make sure you stand up straight, lift your rib cage, and look straight ahead (but keep your shoulders relaxed). This will let your spine curve in a natural, healthy position. Swing your arms and move at a steady pace. This will also help keep your fingers from swelling.

Walking should be enjoyable. Try walking with a friend or pet, and walk in places you enjoy, like a park or shopping mall. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed. If possible, walk at least three times per week, and add two to three minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk segment more slowly. Over time, make it a goal to walk faster, farther, and for longer periods of time. The more you walk, the better you will feel, and the more calories you will burn.

When you walk, always think about safety. Walk in the daytime or at night in well-lit areas. We recommend walking with another person or in a group, especially at night. You can even notify your local police station of your group’s walking time and route, if you desire. Become aware of your surroundings and leave headphones off. And leave your jewelry at home!¹⁹

A Common Problem for Walkers—Heel Pain

It’s an annoying reality that all walkers face one day. The older you get, the more likely you are to experience the stabbing heel pain known as plantar fasciitis. That’s because, as you grow older, the ligaments in your foot stretch and lose some of their supportive quality. Your foot can then overpronate (lean inward) more easily, stretching tissues on the sole of your foot beyond their normal length. Over time, this tissue (called plantar fascia) becomes inflamed and sometimes even tears, causing pain.²⁰

Taking anti-inflammatory medication or simply waiting for the pain to subside on its own won’t solve the problem and could, in fact, lead to a more serious injury that may take months to heal. Here are four steps you can take now to stop the throbbing.

1. Replace your walking shoes before they wear out. Buy shoes at least every 300 miles (or four or five months) if you walk around fifteen miles per week.

2. Be sure to stretch. Tight calf muscles create additional pressure on the tissues under the foot. Get in the habit of stretching regularly before and after your walks. Start by standing about eighteen inches from a wall with your palms on the wall. Extend your right leg back about two feet, and bend your left knee. Keep your right leg straight, pressing your right heel into the ground. Your toes should be pointing forward. Hold for fifteen seconds, and then switch legs. If you experience heel soreness, stretch ten times with each leg, twice a day.

3. Curb your walks. If supportive shoes or inserts ease your discomfort (ask for help at your local sports store), then it’s fine to continue walking. Just avoid hills or roads that are sloped toward the shoulder. But if your pain is severe, you may have to take time off. Check with your doctor to see if cycling, swimming, or another activity might be a good substitute for your walks.

4. See a podiatrist or orthopedic specialist. If you don’t notice any improvement within one or two weeks, you should see a doctor.

For some of you, exercise will be your biggest challenge. When you are overweight, exercise is difficult because it physically hurts the body to move all that weight around. Part of the work will be finding movement that isn’t painful—like water aerobics, or exercises that don’t put pressure on the joints.

We know it’s embarrassing to go to a public pool to do aquatic exercise. Putting on a bathing suit in public is not for the fainthearted. Several years ago however, something terrific happened in my community that gave me (Dr. Linda) renewed hope regarding this issue. As I pulled together a multidisciplinary team of health-care providers to work with my obese clients, I listened to the pain, embarrassment, and shame they faced when they tried to exercise. The exercise physiologist on our team responded with a wonderful plan.

We negotiated with a local YMCA for a private room to lead exercise classes. These classes would not be open to the public—only to my clients, but at a much reduced fee. The instructor led the classes in a way that minimized their physical pain yet slowly but steadily got the group moving. In the privacy of that room, organized exercise was finally a fun option. We also set up private hours for use of the swimming pool. In the water, movement was so much easier on their bodies.

I can’t tell you how grateful these clients were for the opportunity to exercise without feeling humiliated. They cried, we cried, and the weight began to drop off. Because a few people cared enough to be empathetic and support people with a particular need, these hurting people found healing.

Every one of those clients wanted to make changes, but embarrassment had kept them from trying. Please don’t allow negative past experiences to stop you from doing what is in your heart to do. You can be victorious in this journey. God knows your physical and emotional pain and isn’t judging you, and there are people who can and will support you in this endeavor.

As you begin to exercise, you may encounter people who don’t understand and who may judge you. Yet God sees and knows what you are going through. As Paul admonishes us in Philippians 3:13–14, “Forgetting those things which are behind and reaching forward to those things which are ahead, [we] press toward the goal” (NKJV). Don’t focus on what you can’t do or how others may perceive you. Instead, reflect on each small step you make and recognize those steps for what they are—individual acts of courage.

Exercise isn’t an option if you want to reap the benefits of a healthy life. Whatever your pleasure, there is an activity that is right for you, but it’s up to you to find that exercise and to get moving. Whether it’s walking, aerobics, weight lifting, stretching, or even taking the stairs instead of the elevator, each small change will make a difference in your health, weight maintenance, and mental health. So get motivated and get moving so you can Lose It for Life!

1. Does the very idea of exercise bore you?	Y	N
2. Are you a pro at finding excuses not to engage in physical activities?	Y	N
3. If a friend invited you to go on a bike ride, would you suggest meeting for lunch instead?	Y	N
4. Do you get tired watching someone else work out?	Y	N
5. Do you choose the elevator over stairs every chance you get?	Y	N
6. Have you given up exercising because you weren’t satisfied with previous results?	Y	N
7. Are you waiting to lose weight until you start exercising?	Y	N
8. Do you hate the idea of breaking a sweat?	Y	N
9. Do you resolve to take up exercising year after year but never seem to get around to it?	Y	N
10. When you are running errands, do you often drive rather than walk?	Y	N