Breaking the Inertia and Beginning Your Walks

Now that you've taken the time for some honest self-reflection about your New Year's resolutions, have you identified what's holding you back? Until you recognize what's causing the obstacles, you can't begin to map out a plan to implement your walking program. Here are some things to consider:

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Have you actually committed to a walking plan? Your family and friends can provide a sounding board as well as the motivation to begin and stay with your stated objectives. Putting your goals in black and white gives them credibility and helps you take yourself more seriously. Decide on an activity that you enjoy and will stick with - walking outside with friends, using a treadmill at the gym or enjoying the quiet of a walk on your own.

Did you set realistic expectations with goals you can accomplish? If not, you may need to scrap your original list and come up with less grandiose aspirations. If your original plan of 30 minutes of brisk walking each day seems like too much for now, plan to break it up into two or even three segments. Don't beat yourself up for falling short of promises you made that were out of reach. Who hasn't made mistakes? Take it one day at a time as you revise and come up with a Plan B that works for you.

How can you break through your inertia and get started? It's always easier to keep doing the same things than to make a U-turn. You'll need to draw on your strengths, resources and what worked for you before. Use these as you face the challenges of creating a new walking regimen. You can set up reinforcements to give you that extra push out the door. Once you've gotten used to your new pattern, it will be easier to continue.

What about resetting your priorities? You can reactivate your sense of control by looking hard at your list of priorities and making changes in them. Do you really need to spend that extra time during lunch break surfing the net or play video games after dinner? Instead create new opportunities for yourself - use that time to begin your walks, short as they may be at first.

There may be limits to what you can accomplish in your 2012 New Year's Resolutions, but know you can go one step at a time. Make a commitment to cut through the inertia, set a realistic goal - without expecting perfection in your results - and make it a priority to get out that door.

Becoming Your Own Expert

Are you tired of hearing the same ole, same ole…the "experts" telling you what to do? Everywhere you look this time of year, you can find someone waxing on about what kind of New Year's resolutions to set for yourself and how to achieve them. But really, don't you know yourself better than anyone else does? So how about treating yourself as the expert for a change and listen to your own voice.

You don't need to have anyone lecture you that adding a walking routine to your schedule will help you feel better, physically and emotionally, in 2012. You already have that awareness - but is that enough to get you out the door?


Photo by L.E. Erickson - Flickr.com

You could remind yourself that research has shown walking helps in weight control as well as in reducing the risk of cardiovascular disease. Or that it works to increase your brain flexibility and decrease memory loss. Or even that brisk walking can provide a cushion against symptoms of depression.

But you know all of that. You understand that walking is the most uncomplicated exercise, the easiest to implement and one that is so flexible that you can tailor it around your own schedule. You can begin at any age or level and increase the speed and length during the year. And you can add in the benefits of social companionship or an appreciation of nature if you like.

So what's holding you back? Think about it. It could be your physical condition and a fear of hurting yourself. But more likely it's about inertia or setting your priorities. If you haven't made a public commitment to change, it's less likely that you'll actually go ahead with the new behaviors you want to implement. Identify what your own personal obstacles are and visit our blog again on Wednesday for some suggestions to help you ramp up the volume of your inner voice so you can make the changes you've set for yourself in 2012.

Take Care of Yourself after January Blues

Are you already experiencing winter blues and frustrated with yourself for not doing what you set out to do this year? Today we'll look at how to better take care of yourself in 2010 and next week, we'll give you more help in keeping your New Year's resolutions.

Begin with some honest self-reflection. What is currently disturbing you the most? What do you feel good about? Consider both your physical and emotional reactions. Once you are aware of the real problems, you can begin to identify possible solutions and map out a plan to implement them.

Be realistic in your expectations as you set New Year's resolutions you are likely to achieve and goals you can accomplish. You may need to scrap your original list and come up with less grandiose aspirations. Don't beat yourself up for falling short of promises you made to yourself that were out of your reach. Who hasn't made mistakes? Take it one day at a time as you revise and come up with a Plan B.

Commit to an exercise plan that you will continue. Physical activity can release endorphins, reducing your level of stress. Studies have shown that 30 minutes of brisk walking reduces depression for several hours. A regular exercise routine also plays a part in achieving weight reduction and better sleep patterns. If possible, include some outdoor daytime exercise to take advantage of the natural light outside.

Establish eating habits that incorporate nutritious foods in well-balanced meals. During the holiday season, women can gain an average of five to seven pounds. Now get back to a healthier diet and smaller portions. Leafy green vegetables with their high levels of folic acid and oily fish, with vitamin B-12 and omega-3 fatty acids can play roles in maintaining an upbeat mood. Foods such as Brazil nuts are rich in selenium, needed to produce serotonin.

And click on the post title above to read about Five Ways Sandwiched Boomers Can Think Positive in Tough Times on our website, www.HerMentorCenter.com.