Developing a Fitness Attitude - A Healthy Weight Loss Program Approach

Exercise is Not a Four-Letter Word

It's obvious that the word "exercise" has more than four letters, but many of us will agree it sounds like a four-letter word.

Indeed, many people feel so negatively about exercise, experts often advise using the term "physical activity" instead.

No matter what we call it, moving our bodies is critical to feeling and staying well. Ditto that for achieving and maintaining healthy weights. The sticking point generally comes when we try to do it. Regardless what Nike says, there's a bit more to it sometimes than just doing it.

So here's Green Mountain's take on how to keep going when you just don't want to do it.

• Focus on feeling good. That may mean rethinking your goals. If they are to lose weight above all else, you might find yourself facing some serious motivational challenges as you pass through the normal peaks and valleys of everyday energy. To find more motivation, refocus your goals to feeling great, having energy to do the things you want, and staying healthy. You'll likely find your weight moving to a healthier place, too. Read about Green Mountain's top ten reasons to exercise.
• Choose to move in ways you enjoy. It's really, really hard to do something we don't like doing. So when it comes to exercise, find things that are fun! Yes, they do exist. This may mean you need to change your definition of exercise. Or call it physical activity instead. See our list of fun physical activities.
• Forget doing it perfectly - just move. We're talking about those recommendations that say we need to get so many minutes a day at such and such intensity in order to get the full benefit. It's certainly good to have a goal, but remember: something is better than nothing. If you're squeezed for time, do something in the time you have. Learn tips for fitting exercise into your day.
   

Have fun!

Will the Real Recommendation Please Stand Up?
 

Are you discouraged after hearing advice that we need at least 60 minutes a day of physical activity? Be sure you understand the distinction between traditional "exercise" and just moving your body.

The actual advice: Get 1 hour of physical activity throughout the day.

• For heart health, spend 20-30 minutes engaged in moderate to vigorous activity - brisk walking, swimming, cross-country skiing, snowshoeing, golfing without a cart.
• Spend the remaining time to help maintain a healthy weight by doing any kind of movement -- walking your dog, vacuuming your carpets, taking the stairs at the office, walking to and from your car.
• Include weight-bearing or resistance activity several times a week for muscle and bone health and balance.
• Don't forget: Shorter bouts count just as much as longer ones. If you only have time for 10 minutes of walking, every little bit counts! So get going!