Step Four - TAKE YOUR MEDICINE(S)

     For better or worse, I didn't write anything for this at an earlier date. It might be because I do not always remember my own medicines! It might be because I knew what I was going to suggest here. At any rate, give yourself three weeks or more to develop a routine where you will take your pills MOST of the time!
     My suggestions for remembering your pills are below. Practice each one for at least a week before attempting the next one. Many of you will need to use more than one option like I do. Be sure to journal what works best for you.

GOAL # 1
     Organize your pills!

     I remember my pills better if I have them in a pill sorter. I need the daily reminder and the ability to quickly determine if I already took them. Some people may do better by turning the bottle(s) upside-down or moving a bottle from one place to another. Which you choose is up to you, but remember to follow one for at least a week before trying anything else. If you choose a sorter, they come in many different varieties, some of which are very inexpensive or may be free from your pharmacy! Be sure to refill the sorter when needed if you choose this one.

GOAL # 2
     Write down the day and time(s) you took your pill(s)!

     All you need is some paper and something to write with or you might want to record on your cell phone. Be sure to record the different times if you take pills more than once per day. Attempt to not obsess over making a handwritten list neat. However, this wouldn't work for me for that very reason!

GOAL # 3
     Set one or more alarms!

     I use this in conjunction with my pill sorter. I often don't take my pills exactly when the reminder goes off, but it does help me with the time of day! I only take one set and I usually swallow them in the mornings. But, if I forget until after noon, I will reset the alarm for after noon for the next few days. I usually miss at least one day per week and I go back to the morning reminder the next day.

     The worst problem here is that you can have too many alarms! Sometimes, you can make so many alarms that you start ignoring most or all of them. On top of that, most clocks only have one or two presets per day and most cell phones have limits of 4-8. Be sure to check your preferred alarm system for its limits. If you use your cell phone, give your "Take Pills!" alarm(s) a unique sound so that you don't confuse it with something else! If you find yourself ignoring many of your reminders, delete some of them. I suppose setting too many reminders is another obsession of mine, but I'm probably not totally alone there.

GOAL # 4
     Follow your "best" system for at least 3 weeks, if possible, before moving on to the next step!

     Sometimes we think one path is going to work great for us but a few weeks later something happens that messes us all up! If your reminders start being ignored or your pill sorter is never refilled when it needs it, you may need to try something else. You aren't alone there. Maybe you need to take a whole bottle with you when you travel. Maybe recording times works better than reminders for a week or two. Be flexible if needed, but make taking your "meds" part of your daily routine!

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!