Mention the word “exercise” to most people, especially those who are overweight or obese, and their immediate reaction is dread. Part of this reaction is justified, since exercising requires time and exertion and can be quite uncomfortable. For regular exercisers, the discomfort and time requirements are well worth it because of the physical, psychological and social benefits. Getting to the point where the benefits outweigh the discomfort takes considerable time and determination.
The benefits of regular exercise are well documented in medical and psychological research, so I won’t get into the specifics. According to the CDC, only 28 percent of Americans are exercising enough, and some parts of the country are considerably lower. The CDC also recommends 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity per week. While 150 minutes sounds like a lot, spread out over seven days and it’s very doable.
Motivations for Exercise
Achieving a high quality of life, not only in our latter years but throughout a lifetime, is immensely easier when we get consistent exercise, especially if our work is sedentary and requires little physical exertion. What motivates us to achieve a high level of physical activity usually varies in different stages of life. Aesthetics, or looking awesome, is common in younger years. Many of my friends who exercised vigorously when we were young have lost interest or have found other things to fill their days. Understandably, having a demanding job or raising a family doesn’t provide the same amount of free time as when life was less complicated. Looking good can be replaced by other motivators, such as career aspirations or raising kids with busy schedules. Personally, I continue to be motivated by my determination to look great. The physical and mental benefits of exercise have probably taken a greater focus as I get older, but I’m still motivated by the desire to look younger than my years and my peers. For many people, the motivation to exercise regularly comes from the recommendation of doctors advocating for it because of health issues. Unfortunately, even the threat of ongoing or worsening health concerns is still not enough to get most people moving.
Shifting our View from Exercise to Activity
Perhaps a better way of looking at our need for physical activity is to think of it as just that: activity, not just exercise. One thing that we have learned from studying the “blue zones” is that they all share a common lifestyle that is high in daily activity. This has additional benefits in that it doesn’t have to be painful or uncomfortable. In fact, activity can open up additional opportunities, such as walking in nature, gardening or visiting interesting sites. Simple things that can offer a sense of accomplishment include activity, like cleaning the car or house, starting a new hobby or decluttering a cramped basement. The point is to move with a good amount of vigor, breathe, and work your muscles.
Recent technology also makes it easier to track your physical activity. Fitness watches and a number of phone apps chart a range of body functions, like calories burned, steps taken and workout activity. This serves a dual purpose, since it shows our progress and enables goals to be set. I have been tracking my activity for well over 30 years, and the use of a fitbit has made it easier and more accurate.
Goal Setting for Activity
I find that setting goals is a very powerful motivator and keeps me on track with what is important to me. My personal goals include miles run per year (1,000 miles) workouts in the gym per year (140 days) and total days of activity per year (averaging about 350 days). At the risk of sounding obsessive, having weekly and yearly goals helps me get up and move when I’d rather stay in and sleep. It also helps to have a dog who enjoys her morning runs and is quick to remind me that it’s time to go.
Everyone, who enjoys the benefits of regular exercise or activity has their reasons and their motivators. Finding something that works for you, your schedule and your abilities is a very personal matter, and important as you work toward your health goals