Step 2: Thinking about exercising
When you've reached this point, not only are you more
aware that a problem exists, you're also seriously considering
doing something about it. This is great progress, even if
you haven't actually made a commitment to start.
In this stage, you're considering the pros and cons of
starting, even if you haven't quite gotten yourself to plug
in the treadmill. You're at the point where you might increase
your physical activity or you might decide you're not quite
ready for prime-time--or any other time--workouts and give
it up for now.
In this stage, you know where you want to go and you may
even know how to get there. But you can't quite cajole yourself
into following through with any action. Acquiring knowledge
and venting/whining can be helpful here, as well as two
other techniques: role modeling and reinventing yourself.
Role modeling goes beyond acquiring knowledge. Here you
closely observe someone you know, someone in the public
eye or even some fictional character who might inspire you
to fitness. You might chat with a friend who exercises regularly,
or watch sporting events like the Olympics. Who would be
role models you respect and like? Pick some activity you
might enjoy and watch a master of it. Once you open yourself
up to the possibilities, you may be inspired to get moving
yourself.
Reinventing yourself involves looking at yourself in a
different way. This is the time to return to the power of
fantasy. Try imagining yourself as an athlete or a dancer,
or just someone who is really in shape. This is NOT silly;
every champion from every walk of life had FIRST in his
mind a dream of what s/he wanted to become.
Imagery could involve mentally picturing yourself as more
flexible or thinner or whatever else exercise could help
you with. Take three minutes, sit down, lean back, close
your eyes and fantasize about anything physical that you
want to try, like weight training, skiing, roller-blading,
etc. Just do it.
When it's over, how does it feel? If you imagined skiing,
could you feel the wind? The crouch? Did you see the hill,
sun, snow, trees, other skiers? Could you feel the thrill
in the pit of your stomach and your head when the run was
through? Make it happen in your mind. The brain is extraordinarily
powerful. You can if you think you can, just like the Little
Engine that Could.
Also, you can use imagery to conjure up a picture of yourself
benefiting from exercise. Think of the thing exercise could
help you with that is most important to you. Could your
joints be more flexible? Would you be happier 10 pounds
lighter? Close your eyes. Imagine yourself moving as you
would like to move. Watch this in the theater of your mind
for however long it interests you. When you grow bored,
stop, whether five seconds have passed or 10 minutes. Repeat
this two or three times a day.
It's even possible that performing certain movements in
your mind rehearses the motor pathways so that when you
do try the actual movement, it'll be easier.
Step 3: Getting ready to exercise
This stage combines intending to change with making some
small changes in behavior. In this stage, your intention
and behavior crank up a notch. This means more reinventing
and imagery, plus some baby steps toward the real thing.
For example, exercising has been on your to-do list for
years. After watching some fitness shows on TV, you fantasize
about looking like the people in them. Then you decide you
could do those exercises. So you start making tapes of the
shows to fit them in when your schedule permits. Plus, you're
walking to work more frequently, when you used to take a
cab or drive to work.
Step 4: Starting your workouts
This is when you begin exercising on a regular basis. But
this is the stage where most people equate change, overlooking
the other steps that are part of the process. This is understandable,
since in this fourth step you actually choose some type
of exercise or group of activities and start working out.
People can see that you've changed your behavior in order
to overcome your comfort zone that has kept you from getting
fit. You appear to have gotten off your duff by committing
time and--yes--energy.
This is the most challenging stage. Many people overdo
it. Then if they hurt or exhaust themselves, they become
discouraged and drop back to Step 1. If you have begun exercising
andkept at it for anywhere from a day to six months, you
may think you're home free. Unfortunately, it's not so.
For true change, you must also develop new habits and skills
to keep from falling back and skills to deal with new problems.
One way to start is to announce to the world what you're
about to undertake. Once you've publicly connected yourself
with exercise, social support pushes you to keep the connection.
If you stop, people may ask what happened, and you probably
won't feel good about admitting failure.
Your pronouncement is your "coming out." It can
involve very personal meanings and is different for each
person. It often involves a dramatic statement or gesture
that signals a break from the past. You're declaring that
the rest of your life will be different from your past.
Your coming out could be as simple as buying your first
pair of workout shoes or joining a gym.
Starting also involves making slight adjustments in your
world. Move your exercise equipment to a more convenient
location or join a gym that is on your way to or from work,
or close enough to visit on your lunch hour, rather than
one you have to make an effort to get to.
In this phase, you should give yourself plenty of positive
reinforcement. Promise yourself a treat if you exercise
today. Call a friend you haven't talked to in a while, or
get tickets to some show or concert or ballgame you would
like to see. Use your imagination to reward yourself for
signs of progress.
Step 5: Keeping on with your fitness program
You know that you've been keeping on when you can successfully
overcome new obstacles that get in the way and not lose
the gains you've made in Step 4. Mastering this stage is
crucial if exercising is to be an integral part of the rest
of your life.
The techniques for keeping on are the sum of everything
that got you this far. So whatever tricks work for you,
use them. It doesn't matter if they're different from the
ones that help your best friend or that work for Cindy Crawford.
Remember what we said earlier: The stage you're in changes
all the time. You may work yourself all the way up to Step
5, but then you get sick or injured, or take a trip, or
otherwise get distracted.
You may have fallen to Step 2. Maybe even to square one.
Nothing magical about reaching the final Step 5 will keep
you there. If you find yourself at some lower level, you
have to use the techniques appropriate to that level to
climb back up. Then you may have to use bits of them to
keep on keeping on.
>>
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