We have so much information and awareness of why being active is so important. It helps manage chronic health conditions like heart disease, diabetes, helps prevent cancer, decreases the damaging impact of stress hormones, improves mood and most importantly evidence shows the more fit we are, the longer we live and the longer we can continue to independently perform the “activities of daily living” (bathing, cooking, grocery shopping, going to the bathroom) as we age. So…despite all that we know, why is it so hard for most of us to get off that couch? Human biology and self-imposed barriers are often at the root of what prevents us from enjoying daily exercise.
It’s not our imaginations that our brains are far more vocal in telling us to relax and stay on the couch. The human body was designed to be moving fairly continuously over the day because that has been the reality of human existence for most of our time on earth. We needed to gather food, make shelter, stay warm, and chase away rogue wild animals like lions … the idea of going out for a 30 minute walk on top of all that would have been a crazy plan. Our brains have been programmed to conserve energy and only expend what is necessary; the problem is that in the last 50-75 years the Canadian landscape has changed dramatically. We barely need to move to meet any of our needs: food comes in ready to eat boxes, we drive cars with automatic controls, have drive-through banks, escalators, dishwashers, tractors, many of us have sedentary jobs that have us sitting all day long. This is a problem for a brain that is programmed to conserve energy.
Motivation is not something that will magically appear one day and carry us out the door for a walk or a swim or dancing … motivation is something we need to develop, we need to actively cultivate a regular habit of adding movement to our lives every day because our brain is not going to jump up and down to create this message for us.
Don’t be too hard on yourself. We often think this “activity” regime needs to meet a set of rules and guidelines and that if we don’t meet the standard then what’s the point. This kind of “all or nothing” thinking is very common but it sets us up for failure and disappointment when we can’t live up to those expectations. We usually give-up. Any movement is better than nothing. Keep in mind that the physical and mental effort that it takes for a person who has had no activity in their life, to walk for 10 minutes is far more than it takes for the active person who already walks 30 minutes every day. We need to give ourselves time to increase our fitness levels and this requires self-compassion to do what you can do, not what anyone else is doing. Over time, activity will become a habit like brushing your teeth or showering or eating but this takes continuous repetition and small steps over time.
Be prepared for all the excuses that your brain may come up with: the weather, not enough time, hurts my knees/back, need new shoes, when I get back from my vacation, I’ll start tomorrow…the list is endless, our caveman brain is pretty creative! Understanding that these are signs we may not be ready to appreciate how much we need to move and that it may not have a high priority in our lives at this moment can be helpful to overcome this resistance.
Start to develop a plan that sets you up for success all year long, no matter the weather, whether you are on vacation or not (we don’t stop showering or eating or brushing our teeth for any of these reasons). There are a variety of activities that can accommodate existing health concerns. Kinesiologists at several of the Family Health Teams can assist you in modifying activities so that they work for you. It can be done on your own, at local recreation centers, dancing in your living room, walking around the soccer field while your kids play, the possibilities are endless. You can use apps and other technological devices if you like to track and keep details of your journey. Planning to complete a fun run or other organized event, or involving friends and family are helpful for some people to create the initial momentum to get moving.
Take advice, but ultimately you need to create the plan that works for you and there is no “right or wrong” path, just find a lion to chase, your body needs to move!
For information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777. Like the team on Facebook and follow them on Twitter (@MintoMapleton).
Amy Waugh is a dietitian with the Upper Grand Family Health Team.
