Did you make a health and fitness resolution this year? Have you broken it yet? If so, or if you didn’t bother making one, it’s not too late to set some reasonable goals.

Getting Started

Some of you hate to exercise, or simply can’t seem to find the time. You don’t need me to tell you about all the physical benefits of exercise. You’ve heard it before. But think for a moment about the mental benefits. A California Department of Education study compared student performance on statewide physical performance testing and the 2001 Stanford Achievement Test, and found a distinct relationship between academic achievement and the physical fitness of public school students. In addition, a recent press release from the American Council on Exercise ("ACE") emphasized that exercise can help individuals manage psychological stress, and relieve mild anxiety and depression.

Before getting started, you may want to get a complete medical examination, particularly if you intend to increase your activity level significantly. According to the American College of Sports Medicine, the following criteria are relevant in deciding whether or not you should get a pre-exercise physical: (1) you are a man older than 45 or a woman older than 55; (2) you have a family history of heart disease; (3) you smoke; (4) you have high blood pressure; (5) you have high cholesterol; (6) you have diabetes mellitus; (7) you are obese; or (8) you presently do not exercise at all. This list is not intended to be all-inclusive. Obviously, if you have an old injury that you’re afraid might flare up, or other known health concerns, a trip to the doctor might be advisable.

Goal Setting

Once you have the motivation and any necessary medical clearance, it’s time to make your resolution. The more specific the resolution, the easier it will be to measure your progress. For some, “taking up running” in 2003 could mean buying a pair of sneakers. Instead of resolving to “take up running,” consider specifying the mileage, the frequency, the location and the speed. Make sure your goal challenges you, but is not impossible to reach.

Sticking to it

This is the toughest part. Here are some thoughts on keeping your resolution even during the most stressful and trying times: “Pay yourself first": This financial-planning adage encourages us to save a fixed amount every pay period no matter what. Then, after we pay our bills, we make consumer decisions based upon what we have left. Apply this same concept to fitness. Devote a fixed amount of time to exercise every day no matter what. Then, after you take care of the other absolute necessities of your day, you can decide what to do with the time you have left. For you skeptics out there, this is not selfish, and it’s not unrealistic. It’s survival. Your family, friends, clients and colleagues depend on you. To do all that you do, you need to take care of your body. What may appear to be a selfish choice in the short run is really a contribution to a lifetime of health and fitness.

The “10-minute rule": Once you’ve convinced your mind to exercise, you need to convince the rest of your body. You’ve tried all the tricks – packing your gym bag the night before, putting your running shoes by your bed, buying a new TV to put in front of your stationary bike – but you still can’t get moving. That’s where the 10-minute rule comes in. You can make yourself do just about anything if you know you only have to do it for 10 minutes. For those of you who spend 8 to 10 hours sitting at your desk, 10 minutes is nothing! And, chances are, you’ll find that it’s not enough, and you’ll keep going. But even if you stop at 10 minutes, that’s more than you would otherwise have done. Congratulate yourself, and realize that it will be even easier tomorrow.

Fitness Goals for the Already Fit

Many of you have already achieved your fitness goals – whether it’s maintaining a healthy body weight, running a marathon or climbing Camelback once a week. Any room for improvement? Always.

No matter how fit we are, our bodies change. Your workout should change accordingly. Think about what you ask your body to do, and how it responds. Tailor your resolution accordingly. Plagued by a tight hamstring? Consider spending 10-15 extra minutes stretching after every workout. You can learn numerous effective stretching exercises from fitness professionals, or by attending a few yoga classes. Are you at risk for osteoporosis? Consider adding moderate weight training to your regimen. Are you always extremely sore after your weekly Squaw Peak hike? You may need to add some lower body weight training to strengthen key muscles. [On the other hand, if you experience prolonged pain or joint stiffness after hiking, you may need to see a medical professional or simply pick a less strenuous mountain to climb.]

Have you been doing the same workout for years? Changing your routine can develop different muscle groups, and can reduce the risk of repetitive-motion injuries. This could also enable you to exercise more frequently. For example, if you’re a runner, but your knees won’t let you run every day, you can swim, practice yoga or lift weights on your non-running days. If you’re a gym junkie, simply changing the order of your weight training exercises, the number of repetitions, and the number of sets can give you a whole different experience.

And finally, for you compulsive exercise nuts, perhaps you should resolve to relax one day a week in lieu of your workout. Treat yourself to a massage or a nap. You deserve it!

Published in January 2003 Arizona Women Lawyers Association, Perspectives.