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Overcoming Resistance to Exercise


Are You Destined to Sit on the Couch?

If someone mentions exercise do you think, "I hate to exercise. There's no way I'm doing that. Exercise is hard, it's a drag, it takes too much time." These types of beliefs may be keeping you from discovering a fun way to add to your weight loss plan.

I'm a prime example. When I was younger I didn't like participating in sports. I felt I was clumsy, I couldn't throw a ball to save my life, and I'd rather not try to catch one (might hurt myself). I never felt confident about my ability on the practice field and I didn't have a competitive spirit. I didn't really care if I won, which tended to anger my teammates. So, if anyone talked to me about exercise I'd say, "Thanks, but no thanks, I hate sports." But something funny happened on the way to the locker room; I discovered weight lifting. Keep your eyes and ears open and you may discover some activity you love.

If you're perfectly happy sitting on the couch, then just accept you'll stay heavier because of it. It is perfectly fine to choose not to get up and move around, but if you do get up more often, you'll find that it feels good to move. Our bodies were designed to bend and flex. Physical activity just feels good.

Change How You Think And You'll Change How You Feel About Exercise

Lots of people say they hate to exercise, many because they relate exercise to grade school physical education class where they had to wear dorky shorts, hated how they looked, and weren't as athletic as the other kids so they felt bad or were chose last for teams. (I wanted to be chosen last, I really hated sports). Maybe too, they just hated dressing down in front of all the other kids.

These early unpleasant experiences leave most of us dreading the mere thought of "exercise." You may have noticed kids who did enjoy sports though. They were always a bit healthier, running, jumping, becoming out of breath and slapping each other on the back. They seemed to have something you didn't. A certain vitality, zest for life? Wouldn't you like some of that?

Exercise can be anything you do that isn't just sitting or lying down. Walking upstairs or down is exercise, carrying grocery bags is exercise, and so is bending and stretching to wash clothes or load the dishwasher. It's all a chance to move, and movement is exercise. All the chores around the house are exercise. Start to pay attention to how you move. Bend from the waist and squat down, using your leg muscles. Stand on tip-toe while you brush your teeth. Don't grumble when you have to go get the mail; be happy! It's exercise time.

If you like participating in sports maybe you can find some like minded neighbors and put together a few evenings a week basketball game? If you start something and are consistent, then exercise will help you lose weight even faster. So called weekend warriors are better than nothing, but try to add something mid-week as well. Walking is good, brisk walking is even better. It may be for you that simply getting up from your chair is exercise.

Getting Started with Exercise for Weight Loss

We all must start at our beginning point and work from there. If walking to the front door is your exercise, good. Start there. Get up and walk to the door and back again, every day working toward the day when you walk out the front door and to the street. Imagine, one day you'll be walking around the block. It may not sound like much, but it isn't a question of quantity but quality.

I once heard of someone who'd been in a terrible accident and she used rolls of pennies in her hand for weights. Now that is truly starting at the bottom but eventually she regained strength and today is healthy and happy. If you're reluctant to exercise, it could be how you think of exercise. Change from thinking of it as jumping jacks and running laps to something fun like hiking in the woods or walking on the beach. A change in perspective could be all it takes to overcome your resistance to exercise.

Finally, an Exercise Even I Could Do!

My love weight lifting (body building) because it's something I can do by myself (I don't lift so heavy as to require a spotter), and I can see results quickly (usually in six weeks or less you will notice a real difference with weight lifting). I also ride a stationary bike because I can read while I ride and I LOVE reading. The idea is to find something you really like so you'll continue to do it. If you joined the gym and you dread it, then it's not likely you'll continue that program for the long-term.

All Movement Counts as Exercise

What about gardening? I know a lot of people wouldn't consider gardening strenuous enough but I beg to differ. What was it that kept most people in better condition 50 years ago? It was more walking to the corner store, standing at the fence gabbing with a neighbor, sweeping the floors, beating the rugs, mopping, washing tubs of laundry by hand, chopping firewood, hanging clothes outdoors (my mom used to do this). Chores kept us healthy. Today those of us who do our own chores have a lot of work savers like washing machines, clothes dryers and car washes. Even the grocery clerks don't get the exercise of moving their fingers because now they simply swipe the food over the scanner.

Some people get a rowing machine or treadmill and put it in front of the TV and exercise while watching their favorite shows. If you're going to watch TV no matter what, put equipment in front of it and go for it. Living rooms are perfect places to put some equipment. Most of us hardly use that room at all and generally it's one of the largest in the house! Add to your exercise time until you've got around 30 minutes or more a day of actual movement and you'll see the pounds slipping away.

Realize that all movement counts and you'll start to feel better about regular household chores (maybe you will, at least give it a try). Do you have stairs? There's a piece of workout equipment and it didn't cost you a thing. You can walk up and down them, stand on the edge of one and raise and lift your heels (calf raises). Walk on tip toe sometimes. Every time you get up from a chair, use your leg muscles, maybe even sit down again and do it again. Stand against the wall and slowly lower yourself to a sitting position (or as low as is comfortable even if it's only a quarter inch).

Your House is a Fully Equipped Gym

Your house is a fully equipped gym, so start to use it. Just because you don't own fancy equipment or don't belong to the gym doesn't mean you can get regular exercise. Look around and be resourceful. Empty milk jugs filled with sand are heavy enough for most men to use as weights. Canned food can become a handy weight too. See what ideas you can find and have fun putting some exercise into your daily life.

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.


MORE RESOURCES:

NPR (blog)

If Exercise Feels Like Work, Mindless Snacking May Follow
NPR (blog)
Then, Wansink observed what the participants ate at lunch. "The group that had framed their walk as exercise ended up taking 35 percent more chocolate pudding than the 'scenic' walk group," Wansink tells The Salt. And it wasn't even super-tasty stuff ...
Make Exercise Fun And You'll Eat Less Afterward, Cornell FindsForbes
Unwelcome Dieting News: Forcing Yourself to Exercise Will Make You Reach for ...Businessweek
Exercise is All in Your Mind, And Your Mind Can Ruin Your WorkoutJezebel

all 57 news articles »


TIME

Obesity: We're not overeating, we're under-exercising, study suggests
Los Angeles Times
A new study suggests that under-exercising, rather than overeating, may be at the heart of America's obesity epidemic. Researchers from Stanford University School of Medicine report a strong correlation between the rise in obesity and a striking drop ...
It's Lack of Exercise—Not Calories—That Make Us Fat, Study SaysTIME
What's more to blame for obesity: Lack of exercise or eating too much?CBS News
Lack of exercise, not diet, linked to rise in obesity, Stanford research showsStanford Medical Center Report
Medical News Today -myCentralOregon.com
all 247 news articles »


myfox8.com

'Missing' boy found in basement tells authorities of grueling forced exercise
myfox8.com
He told child welfare investigators in Michigan that he'd have to curl a 25-pound weight on each arm and do 5,000 revolutions on an exercise machine, and if he didn't finish in less than an hour, he'd have to do the routine again, according a petition ...

and more »


Is exercise work or play? Weight gain or loss depends on your answer
Los Angeles Times
It's a common rookie mistake, but plenty of diet-and-exercise veterans make it, too: With an act of will, you muster yourself to the gym or the track, and you gut your way through an arduous workout. When you sit down to dinner or go to the break room ...



New York Daily News

Staying sedentary may be just as harmful as exercise is beneficial
New York Daily News
Six hours of sitting is as bad for you as one hour of exercise is good, researchers from the University of Texas Southwestern Medical Center found. 'Avoiding sedentary behavior throughout the day may represent an important companion strategy to improve ...
Two hours of sitting cancels out 20 minutes of exerciseWTSP 10 News
Two Hours of Sedentary Behavior As Harmful As 20 Minutes of Exercise is ...BioNews Texas

all 57 news articles »


Fox News

Jump to it: Missouri now has an official state exercise (with video)
Kansas City Star
Missourians, get your feet apart and your arms up in the air: Jumping jacks are now the state exercise. Gov. Jay Nixon signed House Bill 1603 into law Thursday morning. Henceforth (starting Aug. 28, to get technical) jumping jacks “shall be known as ...
Jumping jack to become Missouri's official state exerciseFox News
Introducing…The New Official Exercise Of Missouri!News One
Missouri names official state exercise: Jumping JacksKSN-TV

all 209 news articles »


Progress Illinois

Can people “exercise religion” through publicly traded corporations?
Washington Post
The idea that people can exercise religion through publicly traded corporations is regarded as absurd by many other critics of Hobby Lobby, as well. But a little reflection suggests that it is not absurd at all. As David recognizes, publicly traded ...
Guest Post: A Business Can Exercise Religion, But Hobby Lobby Still Gets It ...Progress Illinois
Hobby Lobby, the Supreme Court and how to cook a frogCatholic Diocese of Salina
Tolerance in the courtWorld Magazine
Dlnnews
all 440 news articles »


Combining aerobic, resistance exercise may be best for diabetes
Chicago Tribune (blog)
NEW YORK (Reuters Health) - Exercise programs that combine aerobic exercise and resistance training may be better at helping people with diabetes control their blood sugar than either type of exercise alone, a new analysis of past studies says.

and more »


Viewing exercise as fun means you'll eat less after, study finds
Boston Globe
Ever give yourself permission to eat a doughnut or candy bar after a particularly punishing workout? Indulging after exercise is a common phenomenon and a big reason why studies suggest people don't lose much weight from exercise alone. But there may ...



New York Daily News

Enjoyment of exercise leads to enhanced results: study
New York Daily News
'Think fun' when you work out and you're likely to eat less after your sweat session, Cornell researchers found. Subjects who were told they were going on a 'scenic walk' ate less dessert than those told they were going on an 'exercise walk.'.


Google News


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