Keep It Simple
Not unlike Sue on the sitcom The Middle, I agree that breaking out of your shell can be scary. I prefer life and all that is in it, to be simple and attainable. Sounds kind of shallow, especially when I compare myself to my husband – but that is an article of another kind.
When I think about how many choices fitness beginners have, I can understand why some never get started. It feels like embarking on a lifestyle that is so outside the realm of normal that it seems virtually impossible.
Should I count calories or fat grams? Should I dance away the fat or lift weights to tighten up? Do I exercise four times a week for 50 minutes, or everyday for 30? Where do you begin when there are thousands of diets, fitness trends, formulas and remedies to choose from?
The only thing constant in fitness is change, so to avoid frustration—keep it simple and set easily attainable goals. Make sure your exercise and nutritional choices can be integrated with the way you live now.
For instance, if you have small children that like to go to the park on Saturdays, the next time you go, walk. If you have access to a track either at work or near your house, use it. Take advantage of an exercise group at your workplace.
If you like to cook, browse the cookbooks or magazines in the healthy eating section. Small changes in the kitchen can make a big difference in the waistline. Oftentimes greek yogurt can be substituted for sour cream or mayonnaise and applesauce can be substituted for sugar.
Finally, move more and eat less. Calories do count but you don’t need to obsess. Just eat in moderation. If you are eating enough to maintain a weight that causes your waist measurement to be more than half your height—you eat too much!
Simply speaking, a 5 feet 5 inch tall woman should have a waist circumference of no more than 32 1/2 inches, or half of her height.
A 6 foot tall man should have a maximum waist measurement of 36 inches. This simple test is a fairly accurate measure of your body mass index or BMI, without any complicated doctor visits or blood work.
It is best to start with reducing calorie and fat consumption at the grocery store. If you are ashamed when someone eyes your grocery cart—put most of the chips, cookies and junk food items back and start over. If it is not in your pantry, you won’t eat it.
Shopping the outer aisles of the store will usually keep you on track as long as you avoid the cookie dough in the dairy section, and the bakery counter altogether. Instead, stock up on fresh fruits and vegetables—and then, eat them!
I’ve said it before and I will say it again—there are no potions, pills or programs that work magically. Don’t read it, watch it or talk about it anymore.
Next, find what mode of movement works for you. If I have to go somewhere to exercise, I am less likely to stay consistent. I use a yoga DVD on stretch days and my driveway and the woods around my house to run or walk.
However, if spending money on a gym membership keeps you accountable and adds spice to your workout —that is okay too. Just don’t join a gym just so you can tell people you joined a gym.
Remember, joining a gym in and of itself will not make you fit!
It is always best to keep it simple. Move, move and move. It doesn’t matter how you choose to move. If exercise causes you discomfort, labored breathing or muscle soreness, you are doing it correctly.
If you are embarrassed that people may look at you, you are doing the right thing. Most of them are probably thinking they should be exercising too. You are inspiring people.
You don’t have to be extreme or even adventurous to begin to live healthier. In fact, a simpler solution to nutrition and exercise will likely lead to a more solid commitment. Now, move it!
Questions or comments email: suzannemcginnis@me.com.