By Amy Boyd, MSS, LSW
Have you ever seen a baby pigeon? I've been all over New York city, and been annoyed by the big and the best of them, but never have I seen a baby pigeon. It makes me wonder if they really exist. This phenomenon reminds me of another situation. Everyone I talk to either has a solid fitness regiment or doesn't work out at all. Rarely do I find the person who is just starting out in a fitness routine - maybe they are all working out with the baby pigeons. I think one of the reasons I rarely meet these people is because starting something new in your life can be difficult. Let's face it - most of us don't like change, especially if it's, you know, good for us. However, there are so many good reasons to get fit, that I thought I might try to help the few baby pigeons out there that are considering starting a fitness program, but are having trouble finding their way. I spoke with Scott Fisher, the Director of the Fitness Center, and here were some of his thoughts on the matter.
We'll start with identifying those good reasons to exercise. We have the obvious ones, of course, the benefits to your health. Exercise can reduce the risk for long-term health problems like high blood pressure, heart disease and diabetes. For those of you readers who aren't thinking about these kinds of diseased just yet, we have the more aesthetic reasons for working out, i.e. looking good. As the days get shorter and the weather gets colder, people tend to be less physically active. That lack of physical activity can contribute to unwanted weight gain and/or loss of muscle tone. Now I know wearing a sag might be in style, but do you want to HAVE to wear it because that's where your parts are? Another benefit to working out is stress management. College can be a stressful time. On your own for the first time, balancing work, school, studying, social life, relationships - all these can be stressful. Exercise has been proven to be a constructive way to relieve stress and tension. Ok, so let's look at a fourth reason for exercising. It can be a totally social activity. You can hang out with friends, meet new people, and check out potential significant others while you are there. Since you will be working out, you will have the confidence of knowing that you look good for those who may be scoping you out as well.
Alright, so hopefully I've sold you on the idea of starting a fitness program. Here are some tips to getting started:
1.If you are in good health, you can begin an exercise program without seeing a doctor. However, if you have any medical condition that may affect your ability to exercise you should consult with your doctor...these conditions may include but are not limited to high blood pressure, diabetes, orthopedic injuries, heart conditions, strong family history of heart problems/disease, on any type of prescription medication.
2. When you are ready to commit to working out, schedule it into your day. Don't try to find time to fit it in...you never will. You must make the time for it just as you would make the time to do other important things in your life like going to class, taking a shower, etc.
3. Try different machines, activites, and types of exercise to figure out what you like. You are more likely to stick with something you enjoy.
4. Start slowly. The biggest mistake people make when starting an exercise program is doing too much, too quickly. The result is unnecessary muscle soreness and the lasting impression that exercise is not enjoyable. You should leave each workout feeling energized, not exhausted. Start with just one or two days per week and gradually add to that.
5. Strive to eventually work out three days per week for a minimum of 20 minutes each time...that's all it takes to improve your health and lower your risk of heart disease, cancer, and diabetes. Cardiovascular exercises like walking, jogging, cycling, rowing, and using the eliptical trainer or stair master are best. Weight training is beneficial but not a good for the heart as cardio exercise. Weight training makes a nice complement to cardio work to maximize your results.
6. Take advantage of the new Fitness Center on campus...it's free for all current students and faculty/staff. The staff at the center are more than willing to provide you with guidance and to help you get started.
7. Try working out with a partner or a group...this can help keep you committed when your motivation may be low. Also, keep an exercise log to track your workouts. Research shows that those who document their workouts are more likely to stick to them. Jotting down your workouts is a great motivator. After just a short period of time, you can look back to see your progress. This kind of feedback helps demonstrates that the effort is worthwhile.
8. Don't forget about good nutrition. Food is the fuel for your gas tank. Healthy, high-octane fuels that are low in fat can keep you performing at your best. Consume a diet with plenty of fruits, vegetables, and whole grains to get the most nutritional bang for your buck.
Sounds easy enough right? You can do it. Just remember that all those people that look buff on the bench press, or seem to be flying on the treadmill all started somewhere. Start slowly and be patient with yourself. Change is a process, it doesn't happen over night. Don't give in to your fears, and work through the intimidation, physical fitness is something you can enjoy if you just give it a chance.
