Exercise plans: Key to staying consistentExercise plans |
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Time pressures cut into exercise plans As families grow and change, they face various pressures and time constraints. These pressures are inevitable and impact everyone in the family. Life issues sap energy and reduce the time available to take care of health needs. Demands come our way just from normal daily activities. Important priorities can crowd out attention to health needs. In the mean time, there still needs to be planned opportunities to reduce stress and to maintain some degree of health and wellness even through there pressing issues all around. Even though the benefits of exercise are usually well understood, circumstances can make it difficult. To stay on track, solid exercise plans should be put in place that will work around time constraints.
Family responsibilities are also a challenge. There is responsibility between spouses. There are children demanding attention. Caring for senior parents is always be stretching and often all consuming. These relationships are precious, but can be predictably very draining. The demands sap energy physically, mentally, and emotionally. To maintain good health, caregivers need to take care of themselves. Detail exercise Plans are a necessary ingredient to make this happen.
Recognizing the need for a healthy exercise program Symptoms such as continual anger, tension, depression, fatigue, lack of energy, weight gain, and sickness of various kinds can initially slip in gradually. These things impact the individual as well as relationships with other family members. Becoming aware of the need for exercise and revitalization is the first step. Admitting the need to have meaningful personal time is not always that easy. Caregivers often feel that they are failing if they need to stop giving care for awhile. Others may think it is an admission of weakness when they cant get through the struggle. When other family members notice the problem, finding ways to free them to take care of themselves should be a priority. This will provide opportunity for the individual to be refreshed and the family strengthened. Cultivating healthy exercise plans is a key ingredient to well-being. Exercise is very important no matter your age, physical limitations, or ability. The type and intensity of exercise will vary. It should be consistent and be set at a level that can be maintained. Many people start with good intentions but fall by the wayside. Sometimes the way a person feels can be deceiving. The body can feel rested, but physical condition could be deteriorating.
Providing encouragement for healthy exercise Encouragement can come from within or from other family members. Some people are self motivated and will take advantage if they have the opportunity. Others may respond to gentle (or not so gentle) prodding of others. Healthy exercise habits may still not be convenient and may not always be fun. It is work to push through the discomfort, especially in the beginning. Other common barriers are:
Seeing the need for a healthy exercise regimen in another family member is one thing. Encouraging them to make changes may not be so easy. The excuses are many. It is easy for one to rationalize away the need or to build a list of roadblocks. There could be denial, thinking - I am ok the way I am. There could be a staunch sense of responsibility I am taking this responsibility and no one else can do it. Assertiveness may be required to break through these issues. You may be the one that needs to fill in for them so that they have a window to break away on a regular basis. At the same time, it is important to make sure that you are not dragged under by the same responsibilities. Even if there is no one else available to help motivate, it is important to take definite personal responsibility to make healthy exercise a priority. Just losing pounds may be the motivation you need. Having a weight loss motivation still requires attention to being consistent with exercise and diet. How to get motivation is often the toughest step.
Making exercise plans work It is one thing to say you will do something and quite another to follow through. Making room on a busy schedule is the first step. It may mean cutting back on activities that are less beneficial. It may also require getting help from others to assist with family care needs. Dont hesitate to ask. Choosing activities that you can share with family and others is also an excellent way to build in a routine. Having others participate with you provides an automatic accountability structure and adds to the enjoyment. Additionally, signing up for an exercise class can provide guidance and improve performance. Each person needs to find ways to maintain the discipline within themselves. This takes setting goals that are realistic, taking time to plan, scheduling carefully, and staying with it. If the activity is physically too hard, it will be difficult to persevere. Select activities and sports that are within your ability or that you can grow into. For most people moderate exercise is enough. Also, try to pick activities that you enjoy and look forward to. If this is new to you and you don't know how to exercise properly, there are many free exercise programs available on the internet. Here is a sampling of good programs that also include exercise tips:
Back off a little if necessary, but dont stop. Sometimes the routine may seem more grueling than fun. Don't force workouts to extremes. It will make the recovery longer and create negative feelings toward the activity. Remembering the value of what you are doing is important. Motivation is easier when you keep in mind the positive rewards. For many, the connection of exercise and hypertension is enough encouragement. The following are some benefits of exercise:
Determine what exercise plan fits the family As mentioned earlier, having activities that the whole family can enjoy is mutually encouraging. This may require setting aside some of your own desires to meet the exercise needs of other family members. The following table shows a cross-section of possible activities, some of which can be shared. The calories burned is approximate and is based on 30 minutes of exercise.
* I = Individual, F= Family oriented
Mix in rest and recovery Reevaluate often why you are exercising. Discuss it with your family and friends. Moderate exercise is enough for most of us. Another way to counteract over-extending is to plan for easy workouts during the recovery period. Vary your activities. You might run one day and walk and stretch the next. Pure rest is also good. Just sit down and read a book. Your body has a chance to recover and you will be stronger next time.
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