I've heard it again and again...I was in pretty good shape twenty years ago, but over the years, I gained weight, and didn't watch my diet. Now I'm retired and I want to get back to feeling good about myself. Sound familiar?
Becoming fit does not happen quickly, especially if you are over...say 50, and you have not been careful about your diet and exercise like you did when you were, whatever age.
It begins by setting reasonable goals. Think back to when you were 20 or 30, always on the go with a career, shuttling the kids to their activities, keeping the house organized, plus 1,001 unexpected things that pop up in the course of ones life.
For me the transformation occurred when I enlisted in the Army. I was 19, not particularly concerned about my health, and not aware of what physical and mental challenges were ahead of me. The Army taught me discipline, respect for authority, and above all challenged me to become physically fit. I took it seriously every day while on active duty. I found it important to adopt the 'can do' approach to any challenge the drill instructors threw at me, i.e. running 5 miles in the sand, in uniform, boots, rifle, backpack,and steel helmet before breakfast.
So regardless if you have started an exercise program or diet plan time and time again and for whatever reason lost focus, don't be discouraged. Take an honest look at yourself. Decide what it is you want to accomplish. Then make a decision to stick with your plan and start. Do not procrastinate this time!
Starting slow, making steady progress, and focusing on meeting your goals along the way is what it's all about. My motto has been, "It's all about the journey." That applies regardless if your passion is golfing, running, biking, fishing or hiking. Whatever your plan is, enjoy doing it. Your reward will be a fit body.
Members of the 78 million strong baby boomer generation are living longer than their parents - but studies have shown an alarming statistic. According to one study, 29% of pre-boomers are obese compared to 39% of boomers, an increase of 10%. Another statistic showed that 50% of pre-boomers exercised regularly vs 35% of boomers, a 15% reduction. These are stats nobody should be happy with.
Going from little or no exercise every day to doing some exercise routinely takes a major shift in ones attitude. You need to tweak your lifestyle by adding small changes that fit. Starting with a short daily walk with a spouse or friend can get you on the path to becoming the person you want to be. Don't say, 'Ill start next week or next month or when the weather warms up. Start now!
If you have been inactive for a period of time, or you have been recovering from an injury, it's recommended you get advice from your physician.
Next, set a goal. Keep it realistic, keep it doable. Remember, success breeds success. Don't say you want to lose 50 lbs. by summer, it may not be realistic considering your lifestyle. Start slow with a 20-minute workout three times a week for four weeks. Adjust the plan as you progress week to week.
Next, make easy adjustments to your diet. Bob Harper, the "Biggest Loser" coach suggests drinking a glass of water first thing in the morning. Within the first hour of waking up, eat a healthy breakfast. Both things will kick-start your metabolism.
Create a schedule. Get one of those big block calendars the auto parts stores offer their customers. Or buy one at the dollar store. Mark down what you will do and when you will do it each day. That will hold you accountable and encourage you to stick to the plan. If you need to, keep data results showing that you did do what the plan called for. Looking back where you started compared to where you are can be an exciting thing and give you added encouragement.
Vary your routine. Everybody gets bored with doing the same thing every day, the same number of reps, walking the same loop in the park, seeing the same buildings day in and day out as you ride your bike. Develop a plan to work on different areas of your body.
Workout with a friend or family member. It will be the difference between being inspired after the novelty of starting a fitness program and letting yourself fall back into that same old routine of excuses you gave everybody why you didn't do it the last time.
Stay committed and give yourself a reward. If you are forced to skip a day of workout, don't lose focus. Stay committed, work hard, every session. That way a day off is a reward. Soon, you will start seeing a slow but continuous change for the better in your body and mind.
Authors Note: If these common sense suggestions work for you, tell me about it. Click on the "comments box" at the end of this or any article on this blog. Let me know the plan you developed, how the plan is working and the results.
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