Archive for Saturday, December 29, 2001

A healthy habit

Longtime exercisers say friends, variety make routine fun

December 29, 2001


New Year's Eve brings out the best intentions in many folks.

Each new year, they vow that this will be the year they exercise, get fit and lose weight. But that resolve often wanes in the first month or two and then remains a nagging reminder of failure through the rest of the year.

The key to a successful resolution is to seek motivation from friends or co-workers, longtime exercisers say.

Several years ago, Celeste Leonardi, 57, Lawrence, started running with some friends she met through aerobics classes.

"I think it's very important to enlist other people to keep you going," she said. "It just makes exercising a lot easier when you have some accountability."

Janet Roth, 61, agrees. She has two walking groups she joins on different days of the week at Kansas University.

"You've got to get up early and you have to have a partner or a group who's counting on you to come," she said. "If you have a commitment to somebody, it really makes it worthwhile."

J-W Wire ServicesHere are tips on how to stay physically active throughout the year:Keep a workout calendar, listing small goals every week. Put it where you can see it every day your bathroom mirror or your refrigerator door.Put individual appointments to work out on your schedule/planner. Leaving exercise to chance increases the risk of dropping it.Keep those appointments even when you don't feel like doing so. You'll feel better afterward.Aim for at least four to five days of cardiovascular exercise a week.Go for a walk during your lunch hour if you can't make it to the health club.Set a fitness goal, such as a 5K walk or run, and use that for motivation.Enlist fitness partners friends or colleagues to whom you will be accountable.Tell your co-worker, walking or running partner or gym class friends that you need their help in sticking to your workout plan. You can e-mail or call each other to give that needed push or reminder to go. Do the same for them.

Another way to keep motivated is to try a variety of activities, advised Sarah Hoffman, a fitness instructor since 1981 and certified personal trainer.

"Do one thing for a while and then try something else," she said. "You do cross training to avoid injury like swimming one day and then working out on the cardio machines and then you do weights. Everyone has different interests and fitness levels."

People who haven't exercised in awhile should start slowly, Hoffman said, and increase the intensity or duration of activity by no more than 10 percent per week.

"Get a pass at a gym and try it out," she said. "Get help from a trainer and attend a class. Try to fit what would work best for you. For example, a water aerobics class is lot less stressful on your body than floor aerobics."

Stuck on a feeling

Five days a week, Leonardi and her friends meet between 5 a.m. and 6 a.m. and run 10 to 12 miles following different routes. The group is training for the Motorola Marathon in February in Austin, Tex. which will be her sixth marathon.

She dedicates Mondays for strength training with free weights at the gym.

"What motivates me is that I feel so much better after we exercise," Leonardi said. "I have high cholesterol so I think that's what got me started in this."

Besides the companionship of friends, Roth, director of professional development for KU's Center for Research on Learning, said she has gained a better sense of well-being.

"When you get through, you feel so good, and it enables you to go to work because you know you have to sit in front of computer all day," she said. "It energizes your brain cells and you feel so much better."

Taking charge

Whether a person exercises to feel good or look better, Wayne Osness, chairman of KU's health, sport and exercise science department, said it's important for general health. Exercising can help ward off common illnesses such as colds and flus, he said.

"We need to take charge of our own health and well-being," he said. "That doesn't mean we're never going to get sick, but the chances are much more slim. It's that self-responsibility that is so important."

Osness is familiar with helping people develop a fitness habit. Since 1966, he and his graduate students have done more than 20 exercise studies, and he has helped establish fitness programs at KU and with the Lawrence Parks and Recreation Department. He is starting a 12-week study in January with people older than 60.

Even older sedentary people can reverse the effects of the past, Osness said.

"The good news is you can take any 70-year-old in reasonably good health and they can change," he said. "Older individuals respond very similarly to younger individuals. It takes a little longer, but they can bring back that lean muscle mass that they once had."

Osness, 68, practices what he preaches and regularly walks or jogs.

But even he has struggled with making the commitment. So one cold, rainy day he asked some fellow regular exercisers why they make the effort.

"They told me, 'Because we don't like the way we feel when we don't,'" he said. "What that tells me is if we could encourage a greater number of folks to get involved early, we could change people's lives in a positive way."

Commenting has been disabled for this item.