Exercise
By: Dr. Molly Mitchell National Edition

July 24, 2000

OK, so, it's summertime, and there are many good things to do in the summer Are you doing any of them? How are the resolutions for change going? Now we are going to talk about the habit change that is probably on top of everyone's New Year's Resolution list every yearforeverto start exercising. Don't let 'pain' be the first thing you think of when you hear that word. Stick with me while we think about ways to ease the pain.

The four key ingredients to a healthy body are good sleeping habits, physical relaxation, good nutrition and proper exercise. Sounds straightforward, doesn't it? Yet, so few of us get any of it right. So, we'll start with exercise. Strangely enough, getting enough exercise can go a long way toward getting the others anyway. If you wear yourself out, it's easier to sleep, and by getting rid of any excess energy, relaxation can be yours.

Did you know that 40% of an adolescent's waking time is spent in leisure activities? So, what have you done today with that time? It's frightening how poorly many of us spend our free time. But, we can change all that. We have no excuses for being bored. Exercise is a cure! There is no need to do things that make you feel lifeless and numb. Watching TV, hanging at the mall, endless time on the phone - take charge of your life and do what you want with your days.

Maybe you're worried that no one else will hang with you if you start doing something different. Well, declare your independence, do what you want in a day. Do your own thing or be the one to get a group together.

What it really comes down to is, if you don't take care of you, then who will? The first job of the day is to figure out what you are going to do. Find something you enjoy doing so it's easy to maintain. Think about your personality and what interests you.

Maybe you are a loner, or are looking for a little quiet time. Swimming or jogging could be just the thing. Or, think more simply. Take the dog out - pets have been shown to be good for stress. Plus they will shower you with love and affection. And that's never a bad thing!

You could take up a sport with a friend and keep each other motivated. Maybe even take some lessons together. Tennis is good for two. Plus, you may meet some other playerswhich could lead to more partnerscould be fun! Or, look for other classes; kickboxing is great exercise, and very trendy at the moment.

Maybe competition gets your blood pumping. Team sports are great for this. Or enter a race or match in whatever sport you've taken up. You don't have to win to get that adrenaline burst that comes from competing with others. Sports can be a great for creating a sense of belonging, offering a chance for competition, a feeling of accomplishment and enjoyment.

As a word or two of cautionbe responsible about what you do. Don't do anything that causes sharp pains. Remember to stretch first. Drink lots of water. Experts would say you need at least a big glass for every 15 minutes of exercise you do (and this is on top of what we are all supposed to be drinking, which is something like a gallon a day)!



So, here goes:

1. Set the goal and write it down.

2. Don't set the goal too high; this is the biggest reason for loss of motivation. Do not plan on running a marathon by the time school begins in the fall.

3. Aim for 20-30 minutes, 3 times a week.

4. Enjoy yourself! (And if you are not having fun, don't stop, just switch the activity!)