OPTIMIZE YOUR HEALTH
Change Your Mind, Heal Your Body

How to Escape The Viscous Cycle of Inactivity
by Robyn Lonto, PT

Whether you haven’t exercised for a year, a month or since you were 18 it’s hard to get out of that viscous cycle of inactivity. We all know that exercise is good for us (mentally and physically),” but” it takes time and energy. Unfortunately, time and energy are hot commodities these days. Whether you are a busy corporate executive with a demanding schedule or a busy parent running kids between school events, sporting activities and classes it is a daunting challenge to squeeze in 60 or even 30 minutes of exercise.

Unfortunately the old adage “If you don’t use it you loose it” does hold true. Once you stop your regular exercise program you start loosing the benefits of exercise such as lower blood pressure, lower cholesterol, weight control, and stress reduction). You start feeling more fatigued, have less energy, you may gain weight, your muscles become less efficient and loose tone, you feel more short of breath with less activity, so you do less and less, you may even start to feel depressed. Then you may start eating more and find it harder and harder to start exercising again. You say to yourself, “I’ll exercise tomorrow or I’ll start again next week.” The viscous cycle continues and you loose all those wonderful health benefits from exercise you were receiving.

How do you get out of this viscous cycle? The answer is slowly and consistently. The facts are that 50% of the people that start an exercise program will stop with in the first year. Depending on how long it’s been since you exercised, you will have to start at a much lower level than where you left off. This can feel a little self-defeating, but it is safer, and in the long run you will be more likely to stick with your activity/program. People often start back up their exercise routines at too high an intensity or duration which can lead to fatigue and soreness.

It is wiser to start out slowly and gradually increase your frequency and duration first at a low intensity. My recommendation is to start out with 3 days a week and progress to 5 days per week for 10, 15 or 20 minutes per session. Increase your workout 5 minutes per session each week. When you can do a minimum of 5 days a week for 30 minutes, then you can increase your intensity. If you feel more than moderately fatigued or short of breath with your exercise, then you are exercising too hard, and will end up stopping too soon.

Other tactics to help you stick with your exercise:

• Exercise with friends or groups of people.
  
  
• Pick the time of day to exercise when you have to most energy and is the most convenient for your schedule. Then stick with the same time each day.
  
  
• If you cannot fit in 30 or 60 minutes of continuous exercise, try shorter intervals (e.g. two or four 15 minute sessions etc). 
  
  
  • Choose an activity that is fun & enjoyable. If you find you do not like it change your activity. Also pick several activities you like to do on different days to prevent boredom and use different muscles.
    
    
  • Set realistic & achievable goals. People get frustrated and discouraged when they set unattainable goals.
    
    
• Start slowly. Do not increase too quickly.

Always consult your physician before starting a new exercise program. If you need help getting started, or you don’t know what types of exercises are best for you, your body & or your medical condition, call the Center and make an appointment with the Physical Therapist.

Disclaimer: The information provided here is for “advice only”, and not meant to provide specific medical recommendations or replace the medical advice of your health care practitioner.

—March 2007

Back to March Wellness e-Letter