Ever heard of a Catch 22? A Catch 22 is a situation where you have two possible choices, either of which will have negative ramifications for you. This is essentially how people who are unfit feel about exercising.  They need to exercise in order to lose weight and to better their health and fitness, but exercising when you are out of shape is hard. It can be uncomfortable physically, mentally and emotionally. Basically, if they don’t exercise they face the consequences of inaction and if they do exercise they face the discomfort of action.  It is quite the predicament for many unfit people which is why they struggle with committing AND sticking to regular exercise even though they know they “should.”  

If you are out of shape then you may be able to relate to these statements:

1. You love fitness classes but hate the fact that you might be the least fit person in the class or might make a fool of yourself, so you don’t go.
2. Gyms can be intimidating when you think people might be staring at you and wondering why you are there.
3. You love the idea of a personal trainer but you doubt some beefed up 22 year old will have any idea how to help you.
4. You wonder if the intensity of exercise that is comfortable for you will even get you any results, so why even bother.
5. You set yourself up to fail by never really committing 100% and finding reasons as to why you can’t exercise because of:
6. Lack of time, energy, money, know how or because of an “injury” or “sickness”, etc

SO if this is how the majority of unfit people feel, then what is the solution to making exercise work for them, given that it is so important?  The answer:  we need to make exercise enjoyable, comfortable and results oriented.

Here’s how:

Make a list of all the ways you can REALISTICALLY incorporate exercise into your life (see list of common activities below).  On a scale from 1-10 (where 1 is least appealing and 10 is most appealing) rate each option on its level of appeal for you.  Pick your top 2 or 3 choices, the ones that you are most likely to find some pleasure in, and do some research to figure how to incorporate at least one of those choices into your routine regularly (3-5 days per week), where it won’t get “bumped” or de-prioritized.  You may have to step out of your “ideal time of day” comfort zone if you are serious about making sure exercise happens!

Examples of ways to participate in exercise:

• At the gym
• On your own
• With a Personal Trainer
• Classes (anything offered at a gym)
• At home
• Personalized Program
• DVD’s
• Outside home
• Private fitness classes (yoga, pilates, bootcamp, etc)
• Biking
• Walking
• Swimming
• Hiking

Whichever mode of exercise you choose plan to commit to it for at least 3 months.  It takes time for your body to adapt to your routine and get more comfortable so resist the urge to give up after a month (because it’s “not working”) and be patient.  Change takes time, so remind yourself that the discomfort or “pain” you are feeling is likely more psychological in nature and that being courageous and overcoming your fear of embarrassment, failure and/or inadequacy will lead to far greater rewards than sticking to the safety and comfort of inactivity. It's important to remember that physical pain due to a true injury must not be ignored and needs to be checked by a physician.

Create a support system.  Find people who will hold you accountable.  Whether it is a family member, friend or a professional trained to help you see results, get someone!  Look for someone who is positive and has YOUR best interest in mind.  When hiring professionals like personal trainers, nutritionists or coaches, be sure to talk with them first to ensure you will be compatible. Also, choose someone who specializes in working with people with your health issues and/or people of your age and gender so that you can be confident that they are well trained to help you.  The 22 year old beefcake at the gym might be good eye candy but he might not be best suited to supporting you and your needs.  Investing in professional support can be one of the most worthwhile investments that you can make if you want to see lasting results.  Whether it’s getting a personalized fitness program to do on your own, some coaching on how to fit in exercise that will work for you, finding a fitness class that you feel supported in or hiring a personal trainer who will regularly hold you accountable, it all helps make exercise more comfortable, enjoyable and results oriented which means you are far more likely to see results.

Share your thoughts on exercise for your chance to win a FREE Personal Training session with Andrea! Post a comment on this editorial. Winner will be announced on Wednesday, November 9, 2011.
 

by Andrea Ferguson
Fitness and Nutrition expert & founder of Life Designs Fitness & Nutrition and contributor to Stimuli Magazine