Taking physical education classes in school gave exercise a really bad name. Everything was about competition and comparing oneself to others. Of course, I was the last pick for the team every time. I was clumsy and not into competition. That was even before I was chubby! I don't remember ever receiving messages about the importance of being active, and the impact that caring for our bodies has on our minds, hearts, and souls. I think I would have responded much better to this than to the grumpy PE teachers who made me run four laps around the track while my lungs burned and I felt panicky about not being able to breathe. (We didn't realize I had asthma, and I didn't have an inhaler, until I was 16. So there were many miserable years).
I often hear my friends who want to lose weight talk about what new, super-intense fitness program they want to do. They know that Pilates or Zumba are hard and get fast results. Yes, absolutely they do. But when you're a beginner, it's very easy to burn out on them, and start avoiding. To me, this is much like the PE teacher approach. It's a one-size-fits-all way of looking at exercise. You either exercise to the max like all the super fit people do, or you don't at all. That approach has never worked for me. Here's what has:
I made a rule against hating exercise. I absolutely will not hate it. I refuse. So, if I'm doing something and I'm in pain and I'm hating it... either I find a way to reframe it as an exciting gentle challenge (authentically, I have to REALLY feel better about it, OR I take the intensity down a notch so it is still challenging but not horrible, OR I stop.
I know, I know, I know. You watch The Biggest Loser and it's all about pushing past the pain. I agree that there's something to be said for that, and I do push myself. But if you hate what you're doing, are you going to do it again? Not for long.
I'm all about very slow, gradual changes.
I started out doing very simple things, and I celebrated my little victories at every step. If I did something more that day than my usual routine, even if it was something really tiny, I considered that a success. And that attitude of abundance (hey, I'm doing something!) rather than deficit (I'm not doing enough) has taken me much farther.
I walked my dog only five blocks, and slowly added more and more distance. I added some easier hills, then some harder ones. I did water aerobics. It felt great! There was something really invigorating about being in the water... and water aerobics can be as gentle or as challenging as you like. You're underwater, so people aren't able to gawk at your body like in the gym, so there's a certain level of safety there. And you get a lot more benefit from even small, easier movements because of the water resistance. Check it out.
After walking my dog for a while, I tried very easy hikes, then harder ones, then backed off to easier ones, and back to hard ones. Now I'm almost able to keep up with my friends who are thin, not asthmatic, and have been hiking for years. Give me some time, and I'll be as fit as them. I'm getting there slowly, and it's awesome!
Now I do pilates and zumba here and there, mixed in with gentler challenges like riding my bike (even just a few blocks) and walking my dog.
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