Make a healthy choice: Get moving

By SALLY ANDERSON
Published May 29, 2007

"Sitting around can kill you as surely as smoking, " says Bess Marcus, a professor of biomedicine at Brown University, who specializes in exercise motivation. "But people aren't changing."

Recently, several studies from France have reported that without staying physically active, maintaining balance after age 65 can become difficult, leading to falls and fractures.

That alone should be motivation enough to get off the couch and on to a treadmill. Why then, is it so difficult to exchange sedentary ways for a more active, healthier lifestyle?

For many, it is simply a matter of habit - repeatedly performing the same way until it becomes an involuntary response. Negative habits, such as lack of exercise, poor diet and smoking were the underlying causes of half of the deaths in the United States in 2000, according to a study by the Centers for Disease Control and Prevention.

With motivation and patience, it generally takes about six months to break a habit, says Dr. Carlo DiClemente, a professor of psychology at the University of Maryland. "The more you build the habit, the more it becomes part of your lifestyle."

There are five predictable stages for making lifestyle changes, according to research by Dr. James Prochaska, professor of Clinical and Health Psychology at the University of Rhode Island:

- "Pre-contemplation" is the first stage, in which a person does not have the desire to change any time soon. People in this stage may be unaware of the value of the change or will find reasons to justify their existing lifestyles.

- Contemplation is the next stage, when the person is becoming aware of the need for change and is beginning to take baby steps toward a change. However, this person remains conflicted about making the necessary changes.

- In the preparation stage, the person is formulating a plan to initiate the change within a month's time.

- In the action stage, the person has begun to "practice" the new behavior and considers any relapses not as failures but rather as an opportunity to learn.

- The final stage is maintenance. If the new pattern of behavior is continued for three to six months, it is likely to become a habit.

Getting started

- When in the preparation stage, journaling can help you stick to your goals. Start off on a positive note, listing reasons why you want to change the habit. But also write down reasons or excuses that are keeping you from doing so.

- Begin to separate excuses from reality. For instance, many people use the excuse, "I'm too tired to exercise." Surprisingly, energy begets energy. Researchers in California found that just 10 minutes of brisk walking can increase energy levels for up to two hours.

- Record your long-term goal, but list short-term goals as well.

- Reward yourself when the goals are achieved. Be forgiving when you have a setback, then move on; setbacks happen to everyone.

- If you don't feel ready to work out in a gym, there are other options. Dancing, for instance, is an excellent substitute for a cardio gym workout. You can increase your heart rate simply by dancing around the house.

You might want to give ballroom dance lessons a try: Italian researchers recently found that waltzing is just as effective as bicycle and treadmill training as a way to improve cardio health.

If you have steps in your home, and if you don't have knee or hip problems, use the steps for a workout. They can be a great way to strengthen your legs and buttocks.

Walking, of course, is an excellent and easy exercise. Begin with a five-minute stroll and gradually increase the distance and the intensity. Focus on maintaining good posture, keeping your head up and shoulders relaxed.

Work in the yard, maybe beginning a vegetable or flower garden.

You use arm and leg muscles when you sweep and vacuum, burning calories with every step.

If you are 50 or older and have not been exercising, check with your physician before beginning ANY exercise program.

Sally Anderson, a trainer, is happy to hear from readers but cannot respond to individual queries. Write her in care of LifeTimes, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731.

[Last modified May 28, 2007, 13:53:09]