Does your strategy support your structure? Part 3

Physical Activity
We have mapped our nutritional needs, now we get to start the activity part of our journey. First, start off slow in your new physical activity. Start off slow...yes repeat this to yourself through out the coming weeks and month. I tell my patients not to expect to feel better overnight if they've been hurting for 10 years, but in a similar way, by taking small steps you WILL be successful changing your lifestyle. As we start this new journey, we are going to give ourselves 21 days to form this new healthy habit. Most experts agree that 21 days is the magic number to form a new habit. We are going to count down our 21 days by picking 3 days each week to exercise. Remember, we are starting slow. Once we pick those 3 days a week to go to the gym, play basketball, ride your bike or whatever the chosen activity is we will make this into our healthy habit. If you choose riding a bike or running, start with a small distance then build each time you go back out. Start running a 1/2 mile working your way up to a mile...relax, have fun and realize this is not a sprint to finish first, but a marathon where finishing is all that counts.

I encourage each person to start setting short and long term goals.I typically suggest the short term goals to be based on small accomplishments in the gym such as adding 5 minutes to your cardio time each week or adding 10lbs to your specific exercise. If you have chosen a sport such as basketball, start off with making 10 free throws and working up to making 20 free throws each time you play.The long term goals should be based on body composition, clothing size or some type of competition you have chosen to enter. If your long term goal is
based off body composition you will want to have your body fat checked before
beginning your new exercise regime. The most reliable body fat tester is the hand held bioelectrical impedance, as this has the highest intra-examinar reliability. There are several other ways to have your body fat checked, but the bioelectrical impedance is still the most reliable and easiest access at your local gym. Now we have a specific goal to lose "x" percentage of fat within 12 weeks.

The final, most important part of making any lifestyle transition is a support system. Share your goals with a friend, find an exercisebuddy, or comment on this blog to share your goals.

If you have questions, feel free to e-mail me at drsmithlssg@gmail.com.

Sincerely,

Dr. Jonathan Smith