Want to Get Fit? Change the Way You Think!
How you perceive yourself could make all the difference in how you exercise.
June 26, 2000 -- When I was a high school track star, my mom was my biggest
fan. She videotaped my races, and the videos always turned out the same way.
The camera would follow me as I broke free of the starting line, and then, as I
got closer, it would jerkily point to the ground or the sky, and the only sound
would be Mom yelling, "Go, Christie, you can do it!"
Exercise is as much a part of me as the crooked nose, scarred knees, and
scuffed elbows I've acquired in various bicycle mishaps. I can picture myself
without the laptop and notepad I use to make my living as a writer, but I can't
possibly imagine myself living a sedentary life. By contrast, exercise had
never factored into my mom's image of herself as a wife, mother, and
Still, I've always thought Mom could have been an athlete like me if only
she'd had the same opportunities. And over the past year, she's proved me right
-- and made me proud.
Mom had been sedentary for all her adult years, but after she turned 50,
health concerns spurred her to make a change. "I don't want age to prevent
me from doing things," she told me. Looking around at her elderly
relatives, some of whom can't walk unaided, scared her. "I don't want to be
fragile," she said.
Over the past 12 months, she's made an amazing transformation. She now
exercises almost every day, has taken up in-line skating, and has even joined a
basketball team. She didn't imbibe some magic potion; she just reinvented
herself in her own mind, one small step at a time. She's formed a new image of
herself as someone who can take on any number of physical challenges. And
fitness experts I've talked with say that her story holds important lessons for
anyone seeking to make exercise a habit.
One of the first things Mom did was to create a detailed plan for how she'd
incorporate exercise into her daily life. She started with a modest goal: to
walk for at least 40 minutes four times per week. But she gave the goal a
twist: She mapped out her neighborhood and devised routes that would allow her
to cover every single street -- all 34 miles worth -- at least once.
It turns out that Mom's strategy was right on target, says Edward McAuley,
PhD, an exercise psychologist at the University of Illinois at
Urbana-Champaign. "You have to start by setting goals that are challenging
but realistic," he says. "Early success improves your confidence about
meeting other challenges."
Confidence about your ability to exercise is crucial for anyone struggling
to make the transition to an active lifestyle, McAuley says. His research bears
this out. In one study, published in the May 1999 issue of the journal
Health Psychology, McAuley and two graduate students asked 46 college
women who weren't regular exercisers to ride a stationary bike. Afterward, the
researchers gave the women bogus feedback. They told half the women that their
performance was poor, while they led the others to believe that they had
outpaced the rest. During a follow-up exercise test, the women given the
positive feedback reported significantly more good feelings and less fatigue
than those who were told their performance was lackluster.