My daughters and I just returned from a challenging bike ride. Challenging somewhat from the standpoint that we traveled on gravel roads and up hills, but more so because I haven’t ridden a bike for a really, really long time. Years. So why go for a ride tonight? It is a beautiful fall evening and
the thought of doing something with my girls brought a lot of happiness to my spirit.
Over the last few weeks, I have been striving to be more physically active. For too long I have allowed the busyness of life get in the way of me taking care of myself. In short, I have made excuses when I should have been taking advantage of opportunities.
My daughters have taken dance and gymnastics lessons for years. These hour-long lessons would have been perfect opportunities for personal physical activity. Instead I sat outside the classroom door with book in hand, work to do, or friends to talk to. At the YMCA I would tell myself, “I can’t work out! Allison wants me to be here to watch her do gymnastics!” and at the dance studio, “I can’t go for a walk! What if Adeline needs me?” The excuses are endless: “It’s too hot!” or “It’s raining!”, “I have all of this work to do” and “If I leave, then (insert name) will be left sitting here all alone with no one to talk to!” Do these sound familiar?
A few months ago, I decided I needed to be healthier for myself and my family. I went for a walk while my daughter was at gymnastics. The next week I went for a walk and then lifted weights. A few weeks later I worked up to aerobics classes. Tonight we went on a bike ride as a family. I’m not saying these things to brag about my sudden burst of activity, but simply to say it’s time to put away the excuses. Start small; you can do it, too!
At the moment I am waiting for the endorphins to kick in while I huff about my semi-flat tires and low bicycle seat. And at the same moment, I love the fact that we did something as a family that was fun, cost nothing, and made us all a little healthier.
The Center for Disease Control and Prevention recommends:
- 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms),
- or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms),
- or an equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
The benefits of exercise are many:
- Control your weight
- Reduce your risk of cardiovascular disease
- Reduce your risk for type 2 diabetes and metabolic syndrome
- Reduce your risk of some cancers
- Strengthen your bones and muscles
- Improve your mental health and mood
- Improve your ability to do daily activities and prevent falls, if you’re an older adult
- Increase your chances of living longer
And the very important benefit of spending family time together working toward a healthier lifestyle. Of course, always consult your physician prior to beginning an exercise regimen. Make a start today – your mind and body will thank you!
