The Exercise Factor (Part 4 of 4)

Along with moving the body, something else I’ve learned is to incorporate positive self-talk while I’m on the move. We chatter to ourselves all the time, and it’s impossible not to talk to ourselves. When I caught on to that years ago I realized I could improve my life by choosing to say positive things to myself and about myself.

My rules (which I learned from others) are simple.

1. State facts that are true.

2. Commit yourself to goals you can easily achieve.

For example, I started making two statements to myself:

• I need to exercise.
• I will exercise three times a week.

Both were positive and easily accomplished. At times I had to push myself to do three mornings a week. But once it became habitual, I increased it to five times. Over a period of weeks, I realized how much better I felt about Cec, and I was more energetic and creative in my work. And in those days I was running one mile. Before long I got up to six miles each day.

I kept telling myself the positive effects of those two things. I kept my goal simple and obtainable.

Perhaps I sound like a fanatic on this topic. I know only that I’ve reaped immense benefits, and exercise has played a major role on my healing journey.

Energy, Energy (Part 3 of 4)

I am and have always been a high-energy person, but even people like me have bad days—really bad days. Some mornings it takes immense effort for me to get out of bed and go for a run. Days with rain and freezing weather add another reason to turn over and sleep.

Then I remind myself that I’ll feel much better after running. And I always do. A few times I drag myself out there on the streets early in the morning and I start out wondering why I’m doing it. Even on those days, by the time I’m home and ready for a shower, I know why.

I feel better about myself. It’s that simple. I don’t have to fight negative self-talk or beat myself up emotionally. I realize how blessed I am and enjoy my life. That’s the reason for being able to develop the self-discipline of getting up every morning—and it’s worth the effort.

I kiddingly say to my friends, “I’ve saved $300,000 in therapists’ fees through exercise.”

I’m a self-starter and I realize that some people need others to keep pushing them forward. If that’s you, recruit a friend. Get one or two buddies to run or walk with you or whatever exercise you choose.

I’m a professional writer and work at home. Almost every morning I see others in my neighborhood exercising while I’m at work. One man and his wife jog (which I use to refer to a slower, more relaxed pace). A little later, two wives in their early 30s make the loop in front of my house, which is at the end of a cul-de-sac.

I live 1.3 miles from a high school and sometimes I run there and do a few laps on the track. For the past several weeks, a group of five women have been coming out. They yell at each other, laugh, and I can hear them halfway around the track. They’re having fun.

In an earlier blog I wrote, “Start small.” If there is any secret to an ongoing exercise, that’s it. Don’t set lofty goals of learning to run a 10k race in a week

In my next blog, I’ll give you one more tip on developing an exercise program to push away negativity and depression.

The Exercise Factor (Part 2 of 4)

Just to encourage people to exercise isn’t enough. I read an article early this year that said health spas get most of their new members during the holiday season. The article also pointed out that by February 9, most of them have stopped coming.

One reason people fail with exercise is that they try to make immense changes and then give up. My advice (and my own experience) says, “Start small. Decide on one thing that you can do faithfully. Then add something else.”

Next to my faith in a loving God and the positive support of others, I place physical exercise as my best form of therapy and healing. That’s because I know what it has done for me. The best way I know to express this is to use myself as an example.

I was born in 1933, so you can figure out my age. Certainly genetics play a role, but I’m healthy and exuberant with no physical problems and I take no medication. That’s not meant to brag, only to point out what physical exercise does for me.

In 1974, I had been hospitalized twice with ulcers, my blood pressure was in the high normal range, and I was about 30 pounds heavier. My doctor said having ulcers twice made me chronic and he would soon start treating me for my high blood pressure.

I left his office with a prayer in my heart and determination never to have to go back. (I never did.) I chose to take care of my body and I chose to run. It took me almost two weeks before I could run a whole mile without stopping for breath.

But the single most significant benefit was the positive effects on my psyche. Some days I felt lousy, and in the early days of my recovery I’d have to say close to helpless.

Then I went for a run—no matter how much effort it took to get my feet moving. By the time I came home, I felt good. We sometimes call it the runner’s high, or we can say the endorphins kick in. Perhaps it’s just as important to say that God made our bodies to move.

The more I move my body, the better I feel.

That’s excellent and inexpensive therapy.

Just Move It (Part 1 of 4)

As a survivor, I believe strongly in daily, physical exercise. Most experts on physical fitness suggest some form of aerobic or cardio exercise 3 times a week for about 30 minutes.

Dr. Kenneth Cooper introduced the term in the 1960s, and I’ve been an advocate of his approach since the mid-1970s. He uses the term to refer to exercises that demand the use of oxygen during the workout, such as running/jogging, swimming, cycling, and walking (fast-paced walking).

For survivors I suggest a different approach. Do it every day and as early in the day as possible. (I’m a morning person so that’s easier for me.) I chose running, although I now rotate it with fast-clipped walking. I used to be able to do 15-minute miles walking, but now it takes me 17 to 18 minutes a mile.

The purpose is to get that heart pumping. Not only does it improve our health as Cooper and others have advocated, it improves our mental health, reduces stress, and lowers depression. The experts claim (and so do I) that daily exercise increases our cognitive capacity.

My Merriam-Webster defines cognitive as conscious mental activities (such as thinking, understanding, learning, and remembering).

For those of us who were victimized as children, this is the easiest and least expensive form of therapy. My daily run doesn’t cure anything, but it improves my spiritual and physical outlook.