So what kind of excuses have you made? Here are some:
- it’s too boring
- it’s too hard
- I’m too tired
- I don’t know how to do that type of exercise
- takes too much time
- the weather isn’t right to (walk/run)
Getting the body moving is obviously healthy (and this doesn’t mean having to spend hours at the gym either) but what other benefits are there? Here are some that our members came up with:
- it can help to lower your blood pressure and/or cholesterol
- can lessen the amount of medication you may need to take for some conditions (but don’t substitute exercise for meds without checking with your doctor first)
- can help to lower stress
- can help elevate your mood (especially good if you are prone to depression)
- can get more done in a day if you are up early and get the exercise out-of-the-way
- gives you more energy
- it can be a social activity and can help you make friends (dog walking, group exercise classes, etc.)
- vent to a friend while walking (good for your mental and physical health)
So we know it’s good for us and we know the excuses we come up with but what can we do to keep “excusersize” out of our lives?
Members suggested the following:
- be creative – one lady does squats while drying her hair!
- break activities into small chunks – makes doing exercise more manageable
- start small – you don’t have to run a marathon – walk before you learn to run
- sneak it in whenever you can – you don’t have to set aside a formal time to do it, just find 10 mins here or there and MOVE
- check your expectations – don’t set them too high so that you fail make them realistic
- starting out slow and build gradually
- challenge yourself when you get stuck on a plateau – ramp it up just a little to get over that hump
- have a Plan B in case Plan A doesn’t work (can’t run because of the weather – do your exercise inside on a Wii Fit or something)
- remember it doesn’t have to be so regimented – not always the same time every day – mix it up a little
- go at your own pace – don’t worry about others around you they also started at a slower pace when they were beginning
- park at the further end of the parking lot
- take the steps instead of the elevator
- Most importantly if you don’t exercise when you had planned to – let it go, forgive yourself and MOVE on. Just get out the next day and move.
Our leader, Pat, asked by show of hands who liked exercise and who didn’t. I’ll admit I’m definitely in the “don’t like” category. But I’ve learned that I need it. I can’t maintain a healthy life and enjoy the things I want to do without it. All the time I wasn’t exercising I was paying for it. It is hard for me to get up at 4:50 every morning and go to the gym but I love the benefits. I feel better than I have in years, I have more energy, I love the feeling after a good workout (endorphins), I look better too! So every time I go to excusersize I try to remember how much I love the benefits of exercise even if I don’t like doing the exercise itself.
Do you have a friend or family member working the Weight Watchers program or just trying to make healthy choices in their lives? Stumped as to what to get them for the holidays? Here some suggestions that will hopefully help make your gift giving a bit easier.
- Weight Watchers mini-bars (2 pts) make great stocking stuffers
- Weight Watchers 3 pts bars too
- Fruit baskets from Harry and David’s or from Edible Arrangements (not with dipped chocolate fruit)
- Sugar-free gum
- Weight Watchers candy
- Work-out clothes (tops, pants, shorts, socks, shoes)
- Gift certificate for their favorite gym (for classes or personal trainer)
- Small hand weights (if they are a walker and want to ramp up their workout)
- New gym bag
- Toiletry bag for shampoo, soap, razor, etc.
- Bottle to carry water during workouts
- DVDs of Zumba, Kettlebells or Yoga workouts
- Weight Watchers New Complete Cookbook
- Food scale
- Weight Watchers Easy Measure Serving Set (not only functional but nice looking as well)
- Measuring cups and spoons
- Digital Scale
- New non-stick cookware (saucepans as well as pots)
But the most important gift you can give them is your support. How about a jar full of hand written coupons like “Good for one walk around the track with you” or “Good for 2 hours to yourself – I’ll take care of the kids” or “Good for one vacuuming of the whole house” or “Good for one fixing of dinner (promise to follow WW recipes)“. Anything you can do to show support will always be greatly appreciated by anyone but especially someone on a weight loss/maintenance journey.
Wishing all of you very Happy Holidays!
Another Saturday morning meeting and again helpful information was once again provided at our Weight Watchers meeting. Exercise seemed to be the topic of the day but especially moving more and sitting less. We talked about TV time and what you can do to keep active. Commercial television, DVR or TiVo and the pause button on remotes can be your best friend.
One member said you can move during the commercials instead of channel flipping (something we are guilty of in our household). Suggestions ranged from cleaning up the kitchen after dinner or throwing in a load of laundry to at least keeping your hands busy by doing some cross-stitch, knitting, crocheting or scrap booking. One person even mentioned they do their tracking for the day while watching TV.
DVR or TiVo your favorite shows. Then you can watch for 40 mins (if hour-long show) by fast forwarding through the commercials. You’ll have at least 20 mins. left in that hour to find a way to MOVE. Take those 20 minutes to pack tomorrow’s lunch, take out the trash or even a “potty break” (but use the furthest bathroom in the house to get the move moves in).
Another member said she only allows herself to watch her shows if she is exercising. Whatever you do, whether it’s exercising on a machine or with weights or just getting up from the “Boob Tube” during commercials it will go a long way towards helping you. For instance did you know by sitting for long periods of time you are actual more at risk for certain types of cancer? Check out this video from Lynne Brick of Brick Bodies (my gym). She sent out this Fitness Tip the same weekend as my meeting!
Today at our meeting a member shared that she is working with a personal trainer. This trainer reminded his clients that if they are feeling more hungry it is because they are exercising more. Try not to give into unhealthy snacks. This resonated with me. I’ve been feeling more hungry lately. Having join my husband’s gym lately my type of exercise has not only changed but increased. So I’m going to make sure I have more Power Foods around me so I don’t give into temptation. But I also need to remember that I’m not to deprive myself.
She also shared that when you first start WW program and you increase your exercise you may not notice a change. Her trainer says it takes about 3-4 months for your body to register this change. So keep at it. The change will happen even if your body doesn’t register it right away – it takes time but it well worth it! I’m not an athletic or exercise type of person. However, I love how I feel afterwards. It is definitely the hardest part of the program for me but it is a necessary part of the weight loss equation. I just have to look at my weight tracker to know that sticking with it is so worth it.