MenopauseMenu guest blog post by Clay Fife, CPT from PR Fitness Systems.
Editor’s note: Move over “Couch to 5K!” This blog post is a great read to help you focus on four personal pillars of Consistency, Commitment, Passion and Community.
I am sure it comes as no surprise to anyone that a good exercise program can improve the health of adults of any age. The benefits of moderate exercise continue to accrue as researchers discover that the improvements are not only much broader than once believed, but apply to participants of any age.
Not long ago it was widely believed that our ability to improve ourselves through exercise declines steadily with age after 40, and that it became dangerous to most after a certain age. These ideas have been debunked again and again in recent years. The list of positive effects of a consistent exercise regimen continues to grow, and it is widely held by doctors and scientists that these benefits apply to all people. In fact, you could easily argue that the importance of exercise increases with age and is most critical to those over 50.
A 2015 review “Menopause and Exercise” by Natalia Grindler, MD and Nanette Santoro, MD from Menopause (The Journal of the North American Menopause Society) summarized the effects of a quality exercise program as follows:
…long-term physical exercise is also associated with reduced rates of cancer, dementia and cognitive decline, adverse mood and anxiety symptoms, and reduction of osteoporosis, osteopenia, falls, and fractures. Beneficial physical activity includes exercise that will promote cardiovascular fitness (aerobic), muscle strength (resistance), flexibility (stretching), and balance (many of the preceding, and additional activities such as yoga).
The authors went on to conclude:
Given that it is unambiguously beneficial, inexpensive, and minimal risk, maintaining a healthy exercise regimen should be a goal for every participant to enhance lifelong wellness.
Now that you are sold on the benefits, how do you get started developing your very own long-term physical exercise program? Here are several key elements to consider.
Consistency
Even a relatively ineffective program done consistently reaps more benefits than a custom designed plan created by a Hollywood personal trainer if you don’t do it! It is critical to find a program that works for you even if it means several weeks of “baby steps” as you get in shape, psychologically as well as physically. Setting aside a time to exercise several times a week is the first step. Then doing a short walk, or a trip up a flight of steps, or a few sit ups consistently on those days will get some momentum built up and create a foundation for future success.
Commitment
I often say everyone is interested in getting fit, but few are committed. The difference is huge. It is wishing for something versus working for it. You need to go to the mirror, look yourself in the eye and promise yourself that you will make this happen this time. Then use those baby steps mentioned above to get the ball rolling.
Passion
There are hundreds of books and websites on the topic of motivation and sustaining goals. But motivation can fail you at 6 AM when it is pouring rain but it’s time for your Wednesday morning walk. So, you need something stronger: passion. Passion combined with commitment will get you out of bed and in your rain gear so you can get out the door and hit that goal. Don’t settle for a few weeks of motivation. Instead, work to develop fitness as part of your lifestyle and passionately engage in it. Let motivation and commitment evolve into a passion to take care of yourself.
Community
Find an “accountabilibuddy.” The African proverb “if you want to go fast, go alone. If you want to go far, go together” applies here. Double-down on your consistency and commitment by creating a community of two or more to join you on this journey. On those days when even your passion wanes, knowing someone else is doing her sit-ups today or is meeting you for a workout can help fuel your drive and keep you on track for consistency. Community is extremely powerful and is hardwired into our DNA. Use that leverage to your benefit!
While there are certainly many other elements to a quality exercise program, these are some of my favorites to get started. The goal is consistency. The way to get there is commitment and passion. And a powerful tool to turn that passion into results is a community to support and receive support from, as you walk your new path to health and vitality. Let’s start today!
Clay Fife, CPT