Step Three, Part Two -- BE ACTIVE!

    Now, let me set something straight. My last post does not mean  you have to exercise for thirty minutes or more every single day. The average person probably does 30 minutes, three days a week or ninety minutes per week and that is a good goal!
     However, you might need to start with a lot less. Try being active for fifteen minutes. Can't do 15? How about ten? Can't do ten minutes? Move for five minutes. Can't even do five minutes? How about two-and-a-half?
     That's right. Start with as little as 2-1/2 minutes per day and work your way up! I'm going to give you some goals and mini-steps to help you build up a regular habit. Attempt each one for at least a week (three or more sessions), preferably more, and try the next goal when you are comfortable doing the previous steps. Keep that up until you are active as a regular part of your ROUTINE!

Goal # 1
     Find your comfort zone!

     If you are able to walk or do other exercises on your own, start with something simple! Walking, doing arm curls or using a stationary bike are the first things that come to my mind. Whatever it is, do it only until you are tired and/or winded!
      Now, take a break. Sit down and rest for a few minutes. Just breathe.
     Don't feel like you did enough? Did you exercise for at least two-and-a-half minutes (see above)? I bet you did!
     When you are rested, ask yourself; Can I do more without hurting tonight or tomorrow? Be honest with yourself because if you hurt, you are much less likely to come back tomorrow or even the next day!
     If your answer is "Yes", repeat the first part and rest again! You can attempt to do a third session, but only if you are 110% sure you will NOT hurt from it!
     Now, go home and/or go inside and repeat it all tomorrow or, at the very least, the day after tomorrow. Once you can "do" this "comfort zone" activity three or more times per week, move on to the next goal.

Goal # 2:    
     Increase one thing at a time!

     I don't know about you, but my biggest mistake with exercise is trying to do more frequency, more time and/or work harder all at once. In other words, I'm a perfectionist which I'm sure many of you can relate to. But, I'm here to tell you, It won't work!
     I'm going to pull out one of many parents' favorite sayings and tell you, Do as I say and not as I do.
     Work on one thing and only one thing at a time.

     Mini-step A: I would start with frequency! Continue to stay in your comfort zone with your simple activity, s-l-o-w-l-y increase to five or six days per week. You can take one or two days off, but if you take two, try not to take them together. I might take Sunday and Thursday off one week and then Tuesday and Saturday off another week. It doesn't matter what time you go or how long you're active. Just concentrate on moving more often!
     Mini-step B: When you are comfortable with being active five or six days per week, you can start increasing the amount of time you are active in a given "session". If you usually walk for five minutes per day, do eight or ten. Doing ten or fifteen minutes? Go for the next "rung of the ladder." If walking or pushing your own wheelchair is your choice of exercise, you can park further from the store, pharmacy or therapy place so that you have to increase the time. Do this until you are comfortable with it! Do NOT, under any circumstances, exercise to the point of exhaustion!
     Mini-step C: "Working harder" means pick up the pace! Increase your speed, OR the weight you lift OR the number of "reps" you do. Again, do NOT attempt all three at once. Add one item at a time but see if you can get your heart to beat at the optimum level during each session. Be sure to ask someone what your heart beat should be before attempting this so-called "mini-step." It's time to move OUT of your comfort zone!

Goal # 3:
     Fuel your "engine."

     This probably belongs at # 2 or perhaps even # 1 and I will most likely move it at a later date. Before you do ANY exercise, be sure you have calories to burn! Your vehicle won't go anywhere without fuel and you can't do very much either.
     Eat something with protein (not sugar!) in it before you exercise! Don't eat too much or you'll feel bloated, but don't go out on an empty -- or nearly empty -- stomach either.
     In addition, take a snack with you. My favorites are pre-packaged cheese crackers or peanut butter crackers. Why do both? Because even in the "comfort zone" stage, you might get dizzy or a headache may start because your sugar is falling and/or you're "running on empty".

          

Step Three -- BE ACTIVE!

Step 3:  You MUST Exercise!

     OK, OK. Stop cursing, yelling, groaning or asking if I've lost my mind. Come on, please stop.

     I bet you've seen this bit of advice about 100 million times and you've asked one or more of the following questions:

ñ How can I exercise if I'm depressed and/or anxious?

ñ How can I exercise if I'm in pain or if walking causes pain?

ñ How can I exercise if I'm so fat I lose my breath after 5 or 10 minutes?

    Welcome to my world! I have asked ALL of those questions and moaned, groaned or even cried when someone suggested that one word – Exercise.

    It's July of 2011 as I'm writing this and if someone had told me even a year ago that I would feel better after I exercised, I would have thought they were crazy, demented and/or wanted to see me in more pain.

    But, it's true! I have been going to a local gym for a little over a month and I not only feel better after I go, but I can usually walk with less pain!

    On top of less pain in my right knee, I come away from exercise with less depression, less anxiety and more self-esteem!

Follow-Up Written on January 18, 2015

     Since 2011, I've realized that not everyone is capable of walking or working out on machines. If you are paralyzed or have another problem that keeps you from moving by yourself, I beg you to still go outside! Have a friend, relative, and/or rehab therapist take care of your muscles, preferably away from home. That way you can breathe in some fresh air and, if possible, soak up some sunshine! Spend at least fifteen minutes outside every day.  

     You might be surprised how much just going outside will make you feel better, especially if it’s sunny. Studies have shown that more sunshine = less suicidal thoughts!

      

Step Two -- FIND A DOCTOR AND A THERAPIST

     "Find a doctor" is the first thing most books about ADD/ADHD, Anxiety or Depression tell you to do! I'm still arguing with myself over this, especially since I am NOT a professional of any kind. 
     Your journal, however, is going to provide you with the symptoms to give a doctor. Therefore, I feel decent about putting the journal first.

GOAL # 1:

     See your family doctor or an internal medicine doctor first!

     Tell him or her what's going on with you. If she/he doesn't volunteer to run a bunch of tests, ask for them. You might be surprised at the number of problems that have "depressive symptoms" or, in some cases, cause depression and/or anxiety.
   When the testing is done, your doctor should explain the results to you. If he/she doesn't find any physical problems, or there are some but you want/need further care, ask her/him to recommend a psychiatrist and/or a therapist. 

GOAL # 2:

     You need to see a licensed psychiatrist.
    
     What? What can you do if you can't afford to see a psychiatrist because your health plan doesn't pay for that type of treatment (or doesn't pay more than half)?
     If this is the situation you're in, find the regional center for "Behavioral Health" closest to you and call for an appointment. Most of these will base your fee on your income.  In many cases, you will go through an intake evaluation but that is just answering questions that all medical places are going to ask. Once that's done, you will receive an appointment to see a doctor or therapist and the bills should be based on your income.
     A lot of these places require that you see their doctor(s) and one of their therapists. You should have both, at least to start out. Ask the doctors what medicine(s) he/she recommend(s). Remind her/him of your financial situation if needed and be sure to ask if there are samples. Be sure to tell your therapist you want Cognitive Behavioral Therapy which teaches you to fight negative thoughts with positive ones!