Wednesday Daily Dose of Exercise Motivation

Well, its been a while since I've posted a Daily Dose, but the time has come, we can wait no more! let's start slow. I found a nice article on motivation to BEGIN a walking program and thought I'd share it with you. It's from Arthritis Today. I am going to start walking on my treadmill again WED morning. My goal is 20 minutes for the first day, in the morning. Anyone else want to join me and commit? REMOVING WALKING ROADBLOCKS Getting motivated to exercise is easier to do some days more than others. Need tips for walking motivation? Massachusetts-based Mark Fenton, host of the popular PBS Series, “America’s Walking," shares some suggestions for overcoming common roadblocks. I can’t get started: Start small, says Fenton. Head out the door and down the street for just five minutes. The return trip makes it a 10-minute walk. Work those walks into your schedule – get ready 10 minutes early and take a stroll before you get in your car to go to the store or the office – and you’re on your way. Not today: Once you’re in the habit of walking more, Fenton says, it’s time to build it into a routine. If you’re at work, you can walk to another floor to use the restroom, pace while talking on a cordless headset or reply to one of every 10 e-mails in person. From home, you can walk to the post office or corner, or to a co-worker’s to carpool. “You'd be amazed how many things might be within a 10 to 20 minute walk – video rental place, corner store, your kid's best friends or playing fields – that you normally, instinctively drive to,” he says. It’s too cold/wet/hot: Nothing spoils your walking motivation faster than bad weather. Walking the climate-controlled halls of the local mall, or on a treadmill at the gym, may be an option. For those who prefer the great outdoors, Fenton says it’s all about the accessories: for wet or wintry weather, choose underwear that wicks moisture away, fleece for insulation and water-repellent outerwear, plus gloves and a hat. Those in warmer climates can plan walks at cooler times such as morning or evening, or choose a shady park or one on the water, which can lower the temperature by 10 degrees or more. With a bottle of water, a broad-brimmed hat and plenty of sunscreen, you’re set to go. And if it rains? Take your umbrella. I’m too achy: Pick a point where the aches are on the ebb and do it anyway – but focus on the outcome. Research and anecdotal evidence alike have proven, Fenton says, that physical activity increases energy levels. “You’re guaranteed to be more energized after a 20-minute, low intensity stroll than you were before,” he says. If walking causes pain (not just soreness), stop and talk to your doctor or physical therapist.