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Are You Sabotaging Your Plan to Exercise More?

Are You Sabotaging Your Plan to Exercise More?

    You know exercise is good for you, right? But regular exercise is like pushing water uphill. You do it for a couple of days – and then try and forget about it, because it’s just too hard. Sounds familiar?

    People who exercise regularly swear by it. They enjoy it. They can’t stop talking about it. But how did they manage to build a habit that sticks? Wouldn’t you like to know a painless and easy way of getting into the exercise habit? Read on to find out.

    The reason we often fail when trying to implement a regular exercise routine is because we work against our instincts, instead of with them. What we are trying to do when we establish an exercise routine is do reverse a trend.

    Imagine that you are a train driver driving at high speed. How are you going to do that? Are you going to simply crash your gear into reverse? If you did, the train would derail, passengers would get hurt or killed, and you would end up with a catastrophe.

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    There is a better way.

    You could gently apply the brakes until the train is at a standstill, and then slowly start reversing the direction. Easy!

    The example is very clear, isn’t it? And yet we do the opposite when trying to start exercising. We try and run for a mile, or go to the gym for an hour, or play a game of tennis – and then wonder why we feel so stiff and sore next day. Then we try it again, but the body hates it – and then we stop. Again.

    As In her book “This year I will…”, Andy Ryan, an expert in collaborative thinking, spells out why such a gung-ho approach doesn’t work:

    Whenever we initiate change, even a positive one, we activate fear in our emotional brain….If the fear is big enough, the fight-or-flight response will go off and we’ll run from what we’re trying to do.

    We need a different approach. We need an approach that eases the body into exercise so gradually, so that we don’t trigger the flight response.

    How do we create change so gently that we don’t take fright?

    There is a very interesting Japanese philosophy called Kaizen which can help us do that. Kaizen  focuses on continuous but small change.

    Andy Ryan explains:

    The small steps in Kaizen don’t set off fight or flight, but rather keep us in the thinking brain, where we have access to our creativity and playfulness.

    Let’s take a look at how that could be applied to physical exercise. I’ll take running as an example. Could you run for 15 seconds? Most people can. With the philosophy of Kaizen, you could say that if can run for 15 seconds, you can learn to run for a minute – and even for an hour. How?

    Follow this simple running plan. Add 15 seconds each day.

    Day 1#  Run for 15 seconds
    Day 2#  Run for 30 seconds
    Day 3#  Run for 45 seconds
    And so on…

    It will seem ridiculously easy! Do this for a about forty days, and you’ll be running for 10 minutes. A month later, and you’ll be running for 20 minutes. By that time your running habit will be well established. But it will have happened naturally!

    You can apply the same principle to establishing any exercise. Whether it’s yoga, or swimming, or walking.

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    The important thing is keep to your plan. You may feel that you could easily do more than the prescribed amount of exercise, but please rein in your enthusiasm. Just do the requisite amount, and not more. This is the trick to establishing an exercise habit without stress or strain.

    Exercise really is a miracle pill. This is what it can do for you:

    1. Helps prevent or manage high blood pressure
    2. Lowers the build-up of plaque in the arteries
    3. Can help prevent type 2 diabetes
    4. Can help prevent osteoporosis
    5. Stimulates the immune response
    6. Can help prevent certain kinds of cancer
    7. Can help recover after illness.
    8. Builds muscle tissue
    9. Strengthens heart and lung function.
    10. Helps manage weight
    11. Promotes good sleep
    12. Helps revitalize sex life
    13. Improves mood
    14. Calms and centers the  mind
    15. Keeps the brain in shape

    You might want to stick this list on your fridge to remind you of the benefits of exercise.

    There are a some important guidelines for exercising. As a general rule, the intensity of exercise should not exceed certain limits. If monitoring heart rate use the simple equation – 200 minus your age (in years) to estimate the working heart rate you should remain under.

    If you don’t exercise, your fitness slips a little each day. The Keizan method of introducing exercise reverses that trend, little by little. Of course we want to feel the benefits of exercise all at once. However, we need to remember that the smaller the steps we take, the easier it is to establish an exercise habit. And that’s what this method is about: building a new exercise habit that sticks.

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    What’s your experience of exercising?

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    Last Updated on November 17, 2019

    20 Creative Ways To Say Thank You

    20 Creative Ways To Say Thank You

    Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

    1. Make a gift bag.

    A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

    2. Give a toast.

    Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

    3. Write a poem.

    “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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    4. Create your own labels.

    There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

    5. Give a gift card.

    Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

    6. Send a letter.

    Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

    7. Use social media to send a special message.

    If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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    8. Make your own digital greeting card.

    While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

    9. Make a YouTube video.

    Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

    10. Deliver cookies or candies.

    Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

    11. Make surprise gifts for guests.

    There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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    12. Put together a flower basket.

    Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

    13. Take a picture.

    Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

    14. Repay their generosity by paying it forward.

    The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

    15. Do something special for them.

    Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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    16. Reciprocate their help.

    Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

    17. Be there for them.

    Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

    18. Listen to them.

    Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

    19. Say it in another language…or two…

    A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

    20. Show them some love.

    A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

    Featured photo credit: Hanny Naibaho via unsplash.com

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