Ok, be honest. How many of you are being faithful to your two013 New Year’s Resolutions? Have you forgotten that you made those sacred promises to yourself? Better yet, if you were to complete a 48-hour diet recall, would it reveal that you ate or drank the very item that you vowed against, such as soda or potato chips? During that same 48 hours, did you even once ponder the thought of aerobic exercise or did mindless TV shows like “Basketball Wives” fill up your schedule? If the answer was yes, then please continue reading to the end.
As the unofficial self-appointed motivational health cheerleader for The Saint Louis American, I am here to rally the team. Spring is just around the corner and represents a time of new beginnings, fresh awakenings, and precious new life. Foundations are being nourished and prepped for the months ahead. This is the time that the seeds are planted, lawns are watered and fertilized and the sweet aromatic fragrances of the season fill the air. Just as nature has its own ritual for rejuvenation, so must every living creature. Therefore, if you strayed away from your commitment, this is the time for change.
This first step is quite simple: start now. “God has promised forgiveness to your repentance, but He has not promised tomorrow to your procrastination.” Augustine of Hippo The 30 minutes of daily recommended exercise does not have to be in one continuous block of time. Try 10 minutes of exercise in the morning: two minutes of walking in place, lifting your knees as high as you can when you walk; two minutes or bicep curls using canned goods if you do not have weights; two minutes of tricep curls; two minutes of walking side-ways but with a small squat each time; two minutes of stretching. Repeat this process two additional times throughout the day. That rudimentary exercise routine required no money, no fancy work-out gear, no expensive equipment, and no gym membership.
“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.”
Jill Johnson
The benefits of exercise are numerous and have been cited in multiple studies. Of course the most important benefit of exercise is the improvement in overall cardiovascular health. But exercise can also improve your mood. It releases chemicals in your brain that make you feel happy. Having problems sleeping? Exercise can help with that. And the one benefit that should cause everyone to engage in daily exercise is the fact that exercise can improve your sex-life. Men who exercise regularly are less likely to have erectile dysfunction and women are more likely to have increased arousal.
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
Colin Powell, Former U.S. Secretary of State
The second step requires honing your organizational skills. Drive-thru restaurants cannot be a part of your renewal program. Preparation is essential in adopting a healthy lifestyle that will endure complicated household schedules. Menus need to be planned in advance so that ingredients are ready at a moment’s notice. Staples like onions, peppers, and celery can be purchased at local farmer’s markets and can instantly jazz up a boring dish. In addition, I cannot imagine how any family with children can survive without a slow cooker! This inexpensive kitchen appliance can help you prepare delicious easy meals that the entire family will enjoy. Food.com has crock pot recipes for everything!
The third step is having what I call bull dog tenacity: you never give up. Overhauling years of bad habits will not feel like a natural process. Often your body and mind will attempt to revert to those unhealthy habits. Support is crucial at this point during your transformation. Having a friend, colleague, spouse, significant other, or family to assist in your health journey will greatly improve the likelihood of your success. This is the reason why groups like Weight Watchers are so popular, particularly with women. I have also had patients to report that Overeaters Anonymous was a tremendous help to them when they lost about 80 to 90 pounds.
As you begin to work on your gardens for the spring, I implore you to also work on your individual life plans. Try to journal about your progress and I encourage you to share some of those stories with us. Your situation may be the very spark that someone else needs.
Yours in Service,
Denise Hooks-Anderson, M.D.
Assistant Professor
SLUCare Family Medicine
yourhealthmatters@stlamerican.com
