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Beck Diet Solution, Day 39

Thursday, November 08, 2018

Keep Up With Exercise

Ahh, the necessary evil to losing weight and being healthy. Although it plays a small part in being health, it is something that we need to do because the human body is made to move.

Some say that it is 80% nutrition and 20% exercise to be successful. However, some have said that it is 80% nutrition, 10% exercise and 10% genes. I am sort of leaning toward going with the second percentages. Our genes do play a part in our health, but we can control how some of those genes turn on or off. (I learned this from TC Collin Campbell in the China Study, also see Forks Over Knives Movie).

The Beck Diet Solution is suggesting to use the same techniques that we have been learning for diet for the exercise part of our journey to be healthy.

Things we can do to motivate us to exercise:
* Focus on how you'll feel after you finish exercising. Remember, the hardest part is getting started.

* Put exercise in the NO CHOICE category. HA!, on the days I don't feel like exercising, that day becomes my "rest day". I just need to be careful that there are not too many rest days in the week.

* Exercise with someone else, whether it be a friend or a trainer. If meeting with a friend, make an appointment if necessary, or sign up for a class together. This will make you more accountable, both to yourself and your friend.

* Give yourself lots of credit, focus on your accomplishments.

* Focus on your progress. I have been exercising for about 10 years now and I started with doing what I can mailbox runs. I'd set my goal to run to my neighbor's mailbox which was 1/10 of a mile away. I focused on sprinting that distance and it took me months to keep up the speed and not have to stop before I reached my goal. Now, sometimes when I am running I think of how much easier it seems now compared to when I first started.

* End your session with something positive. This may seem hard to do when you are having a blah day and just cannot seem to get with the program. These days I tell myself that it okay to have an occasional 'bad' workout and then I look at how I am feeling that day: did I get enough sleep, am I hydrated, did I have a super busy day before I started, etc. ? i look at these sessions as a learning experience rather than a bad workout.

* Make sure you are doing an exercise that you really like. This is a no brainer, because if you don't like doing a particular exercise there is a greater chance you will talk yourself out of doing it in the future. Pick an exercise you like to do so you will then enjoy your workout sessions.

I personally like to exercise, it helps reduce my aches and pains. Whenever I start to neglect my exercise routine, my body starts to complain.

Just make it a goal to move a little bit more than you did yesterday.
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Member Comments About This Blog Post
    I think we are learning that it is more that nutrition and exercise, just as the Spark program suggests. We know that an hour of dedicated exercise, a good diet, but too much sitting, too little sleep, social isolation, and a host of other factors can affect our health negatively. The 80%/20% is an over simplification; it's a catchy phrase that's easy to use in articles. My 98 year-old father never logged his diet, ate quantities of butter, beef, white bread and ice cream, never intentionally exercised, and was never overweight or over fat in his life. He worked physically hard his entire life, never smoked, drank moderately, cared for his family, and had a lifelong spiritual belief that sustained him. 80% diet, I think not.
    517 days ago
    I go for long walks when I get home from work - especially if I haven't had time to get up and walk around much because too busy. I can't stand it when I don't get enough walking in.
    518 days ago
    Totally agree with you. I am at the stage where both my mind and body crave and demand daily exercise, nothing fancy, just purposeful movement that gets my heart and lungs pumping!
    518 days ago
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