"If Your Dog is Getting Fat, You're Not Getting Enough Exercise"

January 21, 2011

By Linda T. Gottlieb, MA, CPT, CET

In this business, you hear it all; every exercise excuse imaginable.  One that makes me smile is the “I get enough exercise in my day” declaration.
 
It is a sad, but true fact that most Americans do not get enough exercise in a normal day. Even busy moms realize when they measure their activity using an accelerometer (high-tech calorie counter), step counter, or simple time journal that they are not as active as they thought.
 
As a matter of fact, Americans commonly overestimate their daily activity and underestimate the amount of food and number of calories they consume. This is a dangerous equation that has left the country with a health crisis. Has it created a personal crisis for you too?
 
Conversely, some folks in professions such as lawn care, postal/package delivery, and construction do move a lot. Adding a strength program, stretching/flexibility activity, and cardiovascular exercise that raises the heart rate to the optimal zone can augment the activity these folks already do in their work day and round out a lifetime fitness plan.
 
Cancer treatment and recovery may cause weight gain and deep down muscle or joint fatigue for many individuals.  If this is you, maybe you think “shoot! Just getting up out of bed is exercise enough!”
 
And, some days this is true.
 
But think about the days when you feel lots better, strong even.  Taking a walk, riding your bike once around the block or doing some yoga poses is a self-affirming body and soul commitment to a healthy, joyful life.
 
How does your day measure up in the physical activity department?  A simple tool to use is a personal time journal. Here’s how it works…. Grab a sheet of paper and fold it in half, lengthwise.  On the top of the left side, write “Moving”, on the right side, write “Not Moving”.  Then note every 10 to 15 minutes that you have been active.  Note 10 or 15 on the left side, if not, jot the minutes down on the right side.  Keep it going for a normal day.  Of note, each day has 1,440 minutes and 360-480 minutes are spent sleeping.
 
What did you learn? How much time do you sit in front of your computer, sitting in meetings, making phone calls, or commuting? Don’t forget the minutes (or is it hours?) you’re glued to the TV, engrossed in a new book, or playing cards.
 
You get the hang of it. Now, don’t beat yourself up. Give yourself credit for any activity you engaged in during the day, even if you did not exercise in a structured way. Knowing where you stand as a baseline is the first important step in creating a more active you and a more physically active you is a healthier you.

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