Overcome Exercise Obstacles

When the brain overrides the body's need for physical activity - often for weeks on-end - here's how to move past sedentary and get moving again

By Chad Rubel
CTW Features

Living life as a couch potato wasn’t as tempting when TVs were tiny, high-definition programming was a pipe dream and sofas weren’t capable of doubling as day beds. Today’s amenities make the allure almost irresistible, and once the average person gets settled in, it’s nearly impossible to get off the sofa – especially for fitness.

So if you’ve reached that point where you’ve seen more of “American Idol” than the great outdoors, it’s time to get moving.

Before starting, keep in mind that people often jump into an exercise program to make up for lost time with the hopes of getting back in-shape immediately. According to Eric Harr, New York City, a CBS-TV fitness expert, doing too much too soon often leads to long-term harm and short-term dedication. “There’s a delicate balance between being excited about an exercise plan and risking injuries or burning out,” he says.

Cindy Bishop, director of marketing for Green Mountain at Fox Run, a women’s fitness and weight-loss retreat in Ludlow, Vt., pinpoints burnout as the main obstacle people have difficulty overcoming. “If you find happiness in what you do, you’ll do it,” she says.

The old expression “walk before you run” is also key, says Bishop. Reintroducing your body to fitness with walking will get your muscles and ligaments primed for more rigorous training down the road and help you to avoid injury.

“Health and fitness are a lifestyle, not something you just start on Jan. 1,” says Harr. Don’t rely on an annual resolution to be your sole motivator: Use a pedometer to keep track of your daily steps, and maintain a walking log to track your progress. The most important element to getting back in the habit of exercise is to create a routine – one that not only engages you physically and mentally but one that’s maintainable.

If staying honest about your fitness is your downfall, find a partner. “We strive to instill habits to work into their [our clients’] lives every day, not just to lose weight or be smaller or fit into a bathing suit,” Bishop says.

And no matter where you live in North America, the weather is getting better by the day, and the extra daylight marks more than spring’s arrival. For full-time workers, the window of workout time increases both before and after work. Try a workout early in the morning and one later in the day to see which time suits your body, and then plan your fitness schedule accordingly.

Both Harr and Bishop agree that for those who tend to exercise only when it’s warm, having two programs – a more aggressive plan for the warmer months and a lower-impact routine for when conditions are less than ideal – will keep you on track during inclement weather and the busy holiday season.

Also, Harr says that in the winter months, the body’s metabolism naturally lowers due to lessened activity, which shifts the focus of your regiment from weight loss to maintenance.

“Two or three times a week for 30 minutes at a time keeps the body going,” he says. “You shouldn’t push your body in the colder months.”

Set weekly goals: Even 15 minutes of walking in place while watching TV is a good start that you can build upon. Any activity that elevates your heart rate and burns calories increases your chances of losing weight and improving your fitness. Don’t forget to include entertainment, such as working out with an MP3 player or while watching your favorite show, both of which can help pass the time and keep you from focusing on the workout at-hand.

The key is not just a short-term solution but also “a lifetime approach to weight loss and management,” says Bishop.

An exercise program isn’t easy, but once back in the habit, exercisers can reap the benefits of moving all year long. “You have to go with the highs and lows,” says Harr. “Embrace it in its entirety, and never give up hope.” And remember – the more you do it, the easier it gets.

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