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December 31, 2002, Carol Goodrow
STILL RUNNING WITH MY CLASS
It was nine years ago, to the day, that I made my New Year's Resolution to join a health club, get fit, lose weight, and change my lifestyle forever. I had been jogging with my class. They were doing slow laps in a small gym for the extended period of ten minutes. The PE teacher was kind enough to let me join them. At the time it was a challenge for me to keep up with them. I didn't know anything at all about running and I was wearing a pair of Keds. Keds were the rage back in the 60's, when I was taking gym class. Perhaps this new found love of exercise took me back to that time, but for whatever reason, I knew that I liked the youthful feeling of running with my class.
This year I'd like my 9 year-old resolution to become habit. Here are some things that I'm going to do. You can do these, too, so that you can make health and fitness a habit for you.
1. "Consciousness"Develop an exercise consciousness, just like you have for brushing your teeth. You know that each day you will brush your teeth, more than once for health purposes. It's also important to work toward exercising an hour each day. Find your baseline. Start with 10, 15, or 30 minutes of exercise and increase. Make your daily exercise something that is not an option.
2. "Plan Short Term"
Know when and where you are going to exercise by the start of each day. Plan for the type, time, and place.
3. "Eat Wholesome"
When you reach for a piece of bread for a sandwich, reach for the whole grain bread. The more you eat this type of bread the more you will enjoy it. Train your mind to love certain types of food just because it is healthier for you. If you don't have whole grain bread in the house, go to the grocery store with Mom and Dad and choose it. Learn how to read the nutrition labels on packages.
4. "Limit the Fat"
Learn to cook. If you are not old enough to cook on your own, become a chef's helper. When you cook, you can make your favorite foods, but with better ingredients. Do you love creamy sauces? Prepare them with skim milk, flour, and a small bit of cheese, or oil, instead of the normal tablespoons of butter.
5. "Portion"
Don't eat 'family style'. Learn about portion size and be careful with the amount of meat, pasta, etc. that you eat. When you are still hungry add on lots of veggies. Think of the food pyramid as having a new base layer, full of lots and lots of veggies, and broader than any other layer.
6. "Set Goals"
Every now and then set goals for yourself. Run longer, try a new type of exercise, clean your room with vigor, close your door turn up the music and dance like crazy, but do so with a purpose. Work towards that hour of daily exercise and try to make it fun.
7. "Motivate a Friend or Family Member"
Encourage someone around you to better their lifestyle. Explain what you are doing and why. Share your time and ideas.
8. "Enter an Event"
It doesn't matter if it's a competitive event, a fund raiser, or a fun run. Get out there and exercise with others. You'll have a better workout when you participate at an event than you will at home alone.
9. "Try Something New"
Ask Mom and Dad for a pair of snowshoes. Use them in the backyard when there is too much snow to run. Discover cross-country skiing. Do some household chores to save up for some lessons or a trip to ski for the day.
10. "Plan Long Term"
Set a goal for where you'll be at the end of a month, season, or year. Adjust your goals as necessary.
Divide your hour into 10, 20, 30 minute segments, or go for the full hour. Print and Use this Hour of Exercise Form to record your periods of exercise.NEW for 2003!
7 Day Chart, 7 Hours
Fitness University and the Hour of Exercise
The top drawing is by my student Taylor S., the Finish Line Drawing is by Alison from the "Funner to be a Runner" program.
Have you made similar resolutions for the new year? Please let me know. rwedit@rodale.com.
