The Blackboard
(January 2003)

“Starting & Staying Physically Active”
By Ron Jones, MS

Fitness is Fun!
Cyndi & Marsha Balancing in my BC Shape Up Class

This is the first of a series of articles of “how to” become a physically active and healthier person.  The focus this month is primarily on the “psychology” of beginning exercise.  Exercise programming is the easy part—what is more difficult is trying to change your sedentary behavior when you initiate an exercise program.  Rule One: Keep it simple!  Just get moving—simple as that.  You don’t need a fancy exercise outfit, a gym membership, or even a personal trainer to begin—just move.  Just moving can be as simple as walking or riding a bike around the block or raking your leaves instead of using those obscene leaf blowers! (That’s another article by itself!)  While you’re moving, think about the sheer joy of moving for movement’s sake.  The human body is made to move—not sit!  The body decays and rusts like metal when it’s not moving.  Do your best to find simple joy in whatever movement you are able to perform.  Feel good about your movements!  Feeling good about beginning exercise movements are extremely important if just starting. 

When you begin exercising the simple acts of moving, enjoying your movements, and establishing a new behavior pattern of physical movements are far more important than “the workout” or getting physically stronger or burning a lot of calories.  Give yourself a couple of weeks to “just enjoy” the new process of movin’ around.  It’s cool to move!  Watch some kids play on your walk or some fit seniors enjoying retirement activities and think about the joy of the human body in active motion—then pat yourself on the back for kicking yourself in the butt and making a positive change!  Try to find “mastery” in the new exercise movements.  This “performance mastery” (or feeling yourself “doing it right”) is really important for exercise adherence (sticking with it).  Keeping initial movements simple (walking, yard work, etc.) will help you to master them.  It’s harder to master complex exercise movements—save those for later.  Just move.  Keep it simple.  Enjoy the fact that you are moving somehow and not sitting around stuffing Twinkies. 

Regarding safety, anyone just starting an exercise program or significantly increasing exercise needs to look over the PAR-Q (Physical Activity Readiness Questionnaire) and consult their physician as recommended.  Remember—if you’re just starting to workout this month—just move, keep it simple, and really try to find some “joy” in exercising.  If you are not happy with your body, give yourself a chance to improve.  Your body did not get in its present state overnight—nor will it repair and improve overnight.  Health is a “lifestyle” not a quick fix after holiday binging.  Get ready for the long haul—and enjoy the process.  Movin’ and eating healthy is far better than surgeries and other medical interventions.  Next month—exercise programming ideas on how much exercise and what type.  This month—just move anyway you can and have some fun in the process!

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