A true story of Mary
Mary looked unhappy and tired.
“How’s going, Mary?” I asked.
“Too much ...….” as she went on and on. “I am so tired all the time”.
“Is sleep a problem for you?”
“Sleep is not a problem; my problem is no time to sleep “she said “and to do everything else”.
“So no time is your problem, after sorting out from all of these, from what I hear.”
“Yes”, she confirmed.
“Are you ready to do something about it?”
“Sure, but what can I do?” she laughed “will you donate some time for me?”
“If I could. But everyone has 24 hours a day; no more and no less. Fair enough?”
“I guess.”
“May I suggest something? I know you used to be a runner. How about get active again to experience the difference. Let’s see if your time is well spent and life is more enjoyable.”
“Are you kidding? This will take more time and energy. I am already tired and don’t have time to do everything.”
“Well, it all starts with the mindset. When you are motivated to do so, you may find the time and energy for it. Would you like to try?”
We played with the time game, explored stress management theories and practices, talked about work family balance challenges and values of life, as same old friends. Although still tired, she was much happier and agreed to try 15 minutes activity breaks in the morning (or lunch time) and afternoon (or evening) as the first step goals for a week or two. “I know exercise is a good thing to do and won’t hurt to try it”, she said, not seem very much convinced.
This is how Mary got started active with “no time”. As she felt happier and more energetic after activity breaks, she became engaged in fitness routine with gradually increased activity levels. Mary also told me that she is at risk for type 2 diabetes, as she has a diabetic family history and with a borderline blood sugar level. Her Doctor told her that exercise is the best preventive medicine. She may have had an early onset of diabetes, if not exercising regularly.
Below is her current fitness routine (in average of 1 – 2 hours a day), with daily tracking:
15 minutes gentle activities when get up – stretch, flexibility, and balance
30 (or more) minutes outdoor walk/jog or swim daily
45 minutes strength training once or twice a week
The results –
- Improvements noted in efficiency, concentration, and energy
- Better health and minimal sickness
- Maintaining body weight/BMI within normal range (Mary wanted to lose some weight, especially the stubborn belly fat, and she is still trying hard)
How she dealt with setbacks; be flexible but consistent to go on, with continued support from me as well as from other resources. As benefited from her wellness mindset and physical fitness activities, she became more resilient to stress pressure and overcame many other life challenges.
After all, she is much happier now and managed everything under control.
“Wow, how would you find time to do it all?” I asked.
“I made time for it, from my 24 hours each day”.
“Naturally. You always have time to do what you want to do and you deserve a reward for yourself ”.
We laughed together.
It is evident that physical fitness activities correlate with health state, as supported by many research findings. Physical fitness activity is a health-enhancing behavior. The health benefits of physical fitness are many, most importantly, reduce risk factors for cardiovascular disease, type 2 diabetes, cancer and obesity, improve bone density and muscle endurance, benefit mental health and quality of sleep. Physical fitness activities simply make you feeling good, energetic and happier.
The physical activity guidelines for Americans recommended goal is 150 minutes a week of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity a week for adults. It translates to a 30-minute walk on week days and take weekends off, or doing 75 minutes of high intensity workouts during the weekends. It can be combined in any way as you like.
Set life in motion. Place health on the top priority for life and get active today.
Visit https://qualitylifeforum.weebly.com/ for more health related topics.
Resources:
http://health.gov/paguidelines/guidelines/
Physical activity http://www.who.int/mediacentre/factsheets/fs385/en/
Measuring Physical Activity Intensity http://www.cdc.gov/physicalactivity/basics/measuring/index.html
CDC www.cdc.gov/physicalactivity
Types and variety of activities https://sites.google.com/site/compendiumofphysicalactivities/
© All rights reserved
http://health.gov/paguidelines/guidelines/
Physical activity http://www.who.int/mediacentre/factsheets/fs385/en/
Measuring Physical Activity Intensity http://www.cdc.gov/physicalactivity/basics/measuring/index.html
CDC www.cdc.gov/physicalactivity
Types and variety of activities https://sites.google.com/site/compendiumofphysicalactivities/
© All rights reserved
