to achieve realistic success: “Ask, ‘What if
I knew ;; to ;; minutes of exercise was
exactly the right amount of exercise, then
what would I do?’ ”
A small amount can make a big di;er-
ence. Research from the Mayo Clinic found
that a ;;-minute walk after dinner reduced
glucose levels in people with diabetes. A
study from Arizona State University
showed that taking three ;;-minute walks
daily lowers blood pressure. One study
found that just two minutes of deep breath-
ing exercises per day reduced stress and
improved quality of life.
Once you start moving, the best way to
keep moving is to ;nd a ;tness activity you
enjoy. According to Costco member Judy
L. Van Raalte, professor of psychology at
Spring;eld College in Massachusetts, “We
spend a lot of time on thinking. But a lot of
what we do is based on feeling. If what we
do feels good, we are more likely to do it. If
we exercise in a way that feels good for us,
it is more likely to happen.”
Broaden your perspective of fitness.
Fitness can happen at the gym, but it can
also come from dance classes, walking the
dog, swimming or playing with the grand-
kids. Activities of daily living—vacuuming,
gardening—all add up to moving more. Be
creative. Find a way to move that feels good
to you, both mentally and physically, and
you’re more likely to keep moving.
Remember that “engaging in healthy
behaviors is a better predictor of overall
health than weight,” according to
Christine Selby, a licensed psychologist,
sport psychology consultant and eating
Let go of the external pressure of the
scale, your pants size or the mirror. To see
results, “focus on how you feel,” says Selby.
“Is it easier for you to climb stairs than it
was a week ago, or cover more ground in
the same amount of time? These things
tell you that what you are doing is work-
ing. Your energy levels and mood are also
likely to change with regular exercise;
have you noticed a change there?”
In Boomercise: Exercising as You Age
(Fitness Info Tech, ;;;;; not available at
Costco), Pargman advises readers to con-
sider the three S’s: “Be smart, sincere and
safe.” Selby offers similar advice: “Be
patient with and kind to yourself.”
A fitness plan that’s fun, that feels
good and that makes you feel good about
yourself: That’s when exercise becomes
self-care—and the best gift you can give
yourself. That’s ;tness for your life. C
Costco member Kimberlee Bethany Bonura
( drkimberleebonura.com) stays ;t enough
for her life through walking, yoga and chasing her kids on the playground.
BY KIMBERLEE BETHANY BONURA
AS YOU WRITE your New Year’s resolutions, shift your perspective about fitness: Instead of striving for perfect
fitness, this year decide you will get fit
enough for your life.
“The ;rst and most important issue
underlying the meaning of ;tness is the
question ‘Fitness for what?’ The answer is
person-speci;c,” says David Pargman, an
emeritus professor of educational psychology at Florida State University.
Exercise can improve many things in
your life. Which one is the motivator that
matters to you? As Sonia Satra, founder of
Moticise: Fit Mind, Fit Body (moticise.
com), puts it, “The biggest change in the
perception of exercise is the meaning you
give it. Scienti;cally, we know ;; minutes
of movement can make huge shifts in so
many areas: con;dence, energy, decision-
making, clarity, creativity, relationships,
emotional well-being—the list goes on.
Would you work on your relationship for
;; minutes a day? Or move for ;; minutes
if it would give you a brilliant idea for busi-
ness? Then exercise for that purpose.”
Satra encourages people to start small
OUR DIGITAL EDITIONS
Click here for a video on good posture
exercises. (See page 14 for details.)
A ;t- enough plan
; Move for two minutes; incorporate
movement throughout the day.
; Do a posture check: Strengthen your
back and core muscles with good posture.
; Do two minutes of deep breathing.
; Walk 10 minutes after each meal.
FOR YOUR HEALTH