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".

          

Make Time for You

Here is a post from my Depression and Anxiety Help blog. It was written in September 2012 and will probably show up in some form when I write my book.


Everyone needs time for themselves. Your Self is your soul and it needs time to refresh and replenish. It's very hard to find time for yourself, but you can Make a time to be alone and/or do other things just for yourself. Here are some suggestions on how to do that:

• Organize your errands and grocery shopping to be done on one or two days per week;
• Only vacuum on one day per week and then only do the main "traffic" areas;
• Go to a park, library, book store or coffee shop and sit alone. You can write, read, eat, drink or just look around, but enjoy this time for your self;
• Wake up 15-60 minutes earlier than normal and spend that time doing something you enjoy;
• Write in a journal. Keep a record of what you've done right and try to think of three or more things to record.

I'm sure there are many more ways to make time for You and I may add more later. However, you are more than welcome to leave comments on how you prefer to set aside time for your Soul.