Penny Mckay

According to the American College of Sports Medicine current guidelines for exercise for healthy adults under aged 65 are as follows:-

Moderate intense cardio 10 – 30 minutes a day 5 times a week or

rigorous intense cardio 10 – 20 minutes a day 3 times a week

to help maintain health and prevent chronic disease.

We all know we “should” be doing some form of exercise. On some level we understand that it is good for us but do we really understand why it is good for us?
For many just the word “exercise” is a little like the word “God” with all sorts of images being conjured up. Most of these usually relate to horrible experiences of enforced cross country runs in the depths of Winter or equally horrible and very public humiliation at the local gym. Ask most of us about aerobic exercise and you can see the visions of lycra literally jumping in your head. Other symptoms usually associated with exercise may be pain, sweating, breathlessness and an inability to move for at least forty eight hours after. Not exactly energising or effective.

So how do we find our way out of these old beliefs to a fresh and new perspective about exercise that does energise us in a Truly effective way, long term?

Firstly, it’s important to realise that there is an incredible thing about the body and it is this, it adapts. It follows that the less you do, the less you want to do but more than that, the less you do, the less you are able to do. The old adage of “use it” or “loose it” is never truer than when it is applied to the body.
The muscles of the body are designed to contract and to relax, to function fully. In order to do this we must move the muscles by moving the body and the greatest muscle of the body that needs to be moved is the heart. The fitter your heart is, the more effective it will be at getting the blood to where it is needed.
Your lungs bring oxygen in to the body, the fitter your lungs are, the more effective they will be at bringing oxygen in and getting carbon dioxide out.
The stronger and fitter your muscles are the more easily you will be able to carry out everyday tasks but also handle better any daily tasks that may put you under pressure.
The benefits to the body, of embracing exercise on a regular basis are huge.

So how do we move beyond viewing exercise as just a painful body experience as opposed to an uplifting body and mind and spirit experience?

To be energised through effective exercise what you choose to do must embrace an awareness of body AND mind AND spirit.
Here another old adage springs to mind that of “the flesh is willing but the spirit is weak” or is it “the spirit is willing but the flesh is weak”? Actually either way, it doesn’t matter, if you are not on board in your totality, meaning body and mind and spirit then exercise won’t energise you effectively. The aim is to reach the point where your awareness in combination with exercise is supporting you on all levels and not costing you on any level.

To be energised through effective exercise you must be aware of, listen to and be guided by, your body.
Start gently and continue gently. This new way of exercising with awareness means being able to breathe comfortably and that the level you are working at is manageable, sustainable and enjoyable. Feel what is going on with your body as you move. If after twenty seconds of jogging you feel like you are going to die, you are working too hard and expecting too much – so walk instead!
If it hurts, stop! There is no truth in the “no pain, no gain” mentality. If there is pain and you continue, you are not listening to your body and you will end up in trouble as a result.
The gauge for whether you listened to your body and worked with your exercise effectively is to ask yourself how energised do you feel at the end of your session?
As time goes on and your incredible body adapts, you will be able to work a little harder, but still making it manageable, sustainable and enjoyable
Feeling good physically, alert mentally and uplifted spiritually are what you are aiming for.

To be energised through effective exercise you must enjoy it!
Be inspired in what you choose to do and where you do it.
Keep thinking body AND mind AND spirit. If your mind is bored, bored, bored you will not be energised, what you will be is mentally exhausted.
Variety is the spice of life so get outside in nature and mix it up.
Go off roading in the forest by horse riding or biking. Get on the beach and go power walking or surfing. Try Rhumba or Zhumba or a funky groove dance class that will both challenge you mentally and physically but will also be great fun, thus giving your spirit a lift too.
The list is endless so think outside of the gym box and get creative.

To be energised through effective exercise you must be able to participate little and often.
Gardening is great but in the long run it just won’t do it, not unless you have a large lawn, an old fashioned lawn mower and fast growing grass. Exercising every other day, to a time frame and level that your body and you enjoy, will do it.
This time frame and level may change from day to day depending on what is going on in the rest of your life. Have no expectations of how it will be, just go with how it is.

Effective exercise becomes effective and energising because it just “is”.
If you are wholly committed it costs you nothing. You make it part of your routine and part of your life. There are no “shoulds” about it and you don’t have to make the effort to do it. You move towards it easily and with the understanding that it is a vital part of your supporting yourself as the whole. There are just no excuses not to do it anymore.

Ultimately the health of your body, your mind and your spirit are your responsibility and it is up to you to begin to take those steps to engage with your body and exercise in a way that is supportive and helpful to your overall well being. It just means taking a small step to move out of your comfort zone, but it comes with huge implications that will ripple out in to the rest of your life.
So in the words of the Nike advert “just do it”.

5 Responses to “Energise through Effective Exercise.”