In the News - October 2008
Overcoming exercise obstacles
MURFREESBORO, Ark. - We all can find reasons not to exercise. However, Robbie
McKinnon, Pike County extension agent with the University of Arkansas Division
of Agriculture, offers ways to overcome some of the most common excuses:
"I haven't exercised in so long. What if I can't do it?" To overcome our
hesitancy, we should try not to think of exercise as competition with others.
Instead, focus on our own abilities and do what we can.
"I'm out of shape. It will take too long to see results." Often we are able
to address and manage long-term problems by setting goals and dividing those
goals into manageable steps:
- Decide what we want to accomplish (long-term goal).
- Determine the steps needed to accomplish the goal.
- Make short-term plans to reach each step. Be realistic and
choose actions we expect to accomplish within a short time.
- Carry out each short-term plan and record progress and any
problems encountered. Evaluate at the end of each week.
- Modify the plan if something isn't working.
McKinnon suggests making a fitness contract.
"For your fitness contract, you just need to answer what, how much, when and
how many," says McKinnon. "For instance: ‘This week I will walk (what) around
the block (how much) before lunch (when) three times (how many).'"
"It's boring, and I don't like to exercise alone." Do exercises you enjoy and
listen to our favorite music. Exercise with friends or family members, or join
an exercise class.
"It hurts." It's normal to have some soreness when you begin an exercise
program. Remember to warm up beforehand and cool down afterwards to help relax
muscles and reduce the pain.
McKinnon suggests that on days when joints are painful and swollen, you
should cut back on the number and types of exercises.
McKinnon continues: "Keep a positive attitude about yourself and your
exercise program. Make exercise a regular part of your day, and stay in the
habit by doing at least some exercise on those days when you aren't motivated."
For more information about starting or maintaining a successful exercise
program, talk with your county extension agent or visit
www.uaex.edu.
The Cooperative Extension Service is a part of the University of Arkansas
Division of Agriculture.
October 10, 2008
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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