The Motivation to Start: Making Time for Your Health

Sitting around the table during lunch hour with Mary, Brenda, and Rose the conversation turns from children, husbands, and work to weight issues. Mary, who many consider stick-thin, is enjoying her super-sized value meal, when Brenda turns to her, "How are you able to eat that without gaining a pound?" she asks.

Mary simply responds, "I workout."

"Who has time for that? Oh yeah, of course you do. You don't have children," Rose inputs.

I state, "That has nothing to do with it. There are other responsibilities that take up Mary's time."

Mary adds, "Absolutely, after leaving this crazy job, I have to find the energy to workout!"

Brenda pipes in, "Where do the energy, time, and motivation come from to do it all? I have not been able to stick to any workout routine.

Everything that I have tried has failed."

"That's so true. It's easier said than done! I've given up on the whole fitness craze," Rose sighs.

"There's no reason to give up, Rose. You can do so much with what is available to you." Mary replies.

"No matter what, I can understand where they are coming from, Mary.

I've given up a long time ago!" Rose exhales.

We all have been in a situation similar to this one. These issues arise constantly. The emotions to be thin, to get thin, or to stay thin are developed and we attempt to achieve the goal of being what American society deems right. These attempts include various weight-loss methods: diet pills flashing across the television screens, commercials on the radio for getting thin without trying, various surgeries available, and even estrogen-inducing shots to increase weight loss. It is apparent why these feelings develop; the nagging feeling of getting into shape is a part of women's daily thoughts. According to the American Obesity Association, approximately 127 million adults in the U.S. are overweight, 60 million are obese, and 9 million are severely obese.

The remaining lunch hour brings conversation of various suggestions, as well as hindrances, that occur when getting the body into shape. With the feelings of past failures of not accomplishing fitness goals and lack of time, the urge to do what needs to be done concerning health has dissipated. The group feels as if there is no time left for them. These feelings remain part of their being and become ingrained in the brain; the most difficult task is to change the thought process. The discouraging feelings must be eliminated in order to achieve fitness goals. So where do they begin?

What is Fitness?
Fitness exercise involves physical, psychological, mental, and nutritional well being, while completing some activity to develop or maintain overall health. Fitness is more than being thin; it entails getting healthier and stronger physically as well as mentally. Therefore, the quick fixes to weight loss will not substitute for the benefits of a fitness regimen. With frequent and regular exercise, you can increase prevention of cancer, heart disease, cardiovascular disease, Type 2 diabetes, and obesity.

Nutrition is a part of our everyday life. Eating right and staying fit compliment each other; the proper nutritious diet is important in a consistent exercise program. Ensure that the body receives the United States Department of Agriculture (USDA) daily food serving recommendations:

· 6-11 bread, cereal, rice, or pasta servings

· 2-4 fruit servings

· 3-5 vegetable servings

· 2-3 milk, yogurt, or cheese servings

· 2-3 meat, poultry, fish, or dry bean servings

· sparse servings of fats, oil, and sweets

Find the combination of recommended daily servings that work for you. Certified wellness coach, Lisa Priestly, provides these nutrition tips:

· Eating five or six small meals a day, one every three hours in a calm environment

· Avoiding processed foods; they contain additives and preservatives which can make you crave sweets

· Preparing your foods. Possibly cook chicken and veggies on the weekend and store in containers to take to work In doing so, you control the container size and the food portion you bring to work. There will be no "biggie sizing" or upgrading the meal.

· Not eating after 7:30 p.m., thus allowing your body time to digest, rest, and recover

The physical components of fitness combined with the all aspects of fitness are a healthy solution to the fitness blues. With fitness having different components and being viewed as such, fitness possibilities are endless.

Quick Workouts

Many feel as if there is no time to get fit by working out. The obstacle of incorporating fitness into an already busy day presents itself. We are turning to other methods to remove the time obstacle. Elaborate suggestions exist for quick fixes to eliminate the time factor, but these may bring other problems.

According to the World Health Organization (WHO), effective weight management for individuals and groups at risk of developing obesity involves a range of long-term strategies. These include prevention, weight maintenance, and weight loss. Therefore, weight loss is much more than getting the weight off, it is about the whole being.

Regardless of time, fitness exercise can be included as part of a busy day. To ease the time tension factor, quick workouts are available. For instance, researchers have shown that three 10 minute walks burn as many calories and exercise your heart as well as one 30 minute walk. Taking a quick 10-minute walk around the block or neighborhood three times a week is the start of a fitness regimen.

Fitness is not limited to the gym. Physical activities burn calories. There are numerous desk exercises for those who work in an office setting or for those who spend majority of the day behind a desk. Sitting up straight and holding in the abdomen strengthens the back and abdomen, allowing posture to be controlled. Additionally, Lindsay Swinton of Management for the Rest of Us suggests, the "feel the floor" exercise, which deals with incorporating stretching movements while sitting at a desk.

In her book, 1-Minute Exercises, Denise Austin gives women under the time crunch convenient 1-minute exercises. There are 1-minute body stretches to improve posture and agility, 1-minute arm workouts in which tennis balls or briefcases can be used as weights, and 1-minute leg workouts that include stair stepping to improve leg strength. These are to name a few. In addition, 5-minute and 10-minute exercises are available. Denise states that all exercise is preventive medicine. Denise further provides that she needs you for only a minute here and a minute there to help you shape up....to help you firm up the whole you!

Fitness guru, Billy Blanks' Taebo^® fitness videos include an 8-minute workout as well as a 30-minute workout. On the days in which time is not a factor, his hour-long videos can be completed. Likewise, there are household chores that equate to fitness. According to fitness experts, performing daily chores will burn fat and tone muscles, especially when done at a slightly accelerated pace for 30 minutes or more. Various calories are burned while vacuuming, sweeping, doing the laundry, and definitely while mowing the lawn. The arm, leg, and abdominal muscles are at work. If the abdomen remains contracted, this can build strength and trim the waistline. Let us not forget the muscles that ache after housework is completed---always remember to stretch. Stretching should follow any physical activity.

Today's busy woman has numerous outlets available to begin a fitness regimen while incorporating it into her life. Although previous setbacks may exist, the opportunity to start anew provides enthusiasm on the road ahead.

Consult with your doctor before embarking on any exercise program.

This article is Part 1 of a 2 part series.

Sources:

-The American Obesity Association. "Obesity in the U.S." The American Obesity Association Website. http://www.obesity.org/subs/fastfacts/obesity_US.shtml

-Austin, Denise. 1-Minute Exercises New York: Random House, 1987. 3.

-Priestly, Lisa. "Fit and Fab". Well Coaches Website. www.wellcoaches.com

-Swinton, Lindsay. "Desk Exercises to Boost Your Energy." Management for the Rest of Us Website. http://www.mftrou.com/desk-exercises.html

-The World Health Organization. "Obesity and Overweight." World Health Organization Websitehttp://www.who.int/dietphysicalactivity/publications/facts/obesity/en/