Here's some advice about putting more exercise in our lives each day. Exercise helps us to think more clearly, feel better physically, and once done, gives us a great sense of accomplishment which carries through to other activities. Looking and feeling great helps our self-esteem too. Although the article is reprinted from the July/August, 2006, MomSense Magazine and is geared toward young mothers, I thought the time-management tips and help to overcome obstacles would be applicable to anyone!
Working It Out - Health Matters - by Carrie Carter, M.D.
Why Find the Time?
But there are big reasons why exercise is beneficial. If you spend even a few minutes doing exercise you enjoy, you will relive stress, strengthen your body, bones and heart and likely get a "second wind" after an exhausting day. Want to lose weight? Exercise burns calories, revs up your metabolism and builds lean muscle mass. The more muscle you have, the more calories you burn even when you are asleep. Plus, many other remarkable benefits await you that only exercise can provide.
Clear the Roadblocks and Myths
With these benefits to motivate us, what keeps us from exercising whenever we can? Here are many roadblocks and myths that block the way:
What about "Exercise is boring?" If this is your belief, it means you've not yet found the exercise that you enjoy! Exercise isn't supposed to be a life sentence to do activities you hate. The key is to find what activities you love to do and make these your exercise. You're on the right track if while exercising you think more about the fun or activity and less about your exertion.
Your Exercise Personality
What activities did you enjoy before motherhood? Were you a dancer?
Liked rollerblading, swimming or bicycling? Did you play team sports or
Honor your exercise personality: If you're competitive and run, train for a
10K race. If you're social and love dance, enroll in tap or ballroom dance
classes with your spouse or a girlfriend. If you're low-key and social, try
bicycle outings with friends. Check with your local recreation department
or YMCA for various classes and team sports. Also, with DVDs/videos of
everything from calming Pilates and Salsa workout to kickboxing, you can
choose your fun and work out at home.
Beware the lure of joining an expensive gym unless you know it will work
for you. Perhaps it's the perfect retreat for you. Many have day care available.
If gyms are new to you, ask about a free trial membership. Also consider lower-cost community gyms.
Similarly, before buying expensive home exercise equipment, be certain you'll use it. Inexpensive home equipment that I highly recommend to help you strength train includes: 5-pound hand barbells, resistance bands and a large exercise ball. Put the barbells where you'll see them and pick them up one to three times a day and do a set of arm exercise. The benefit will add up quickly.
You Can Do It!
There are plenty of valid excuses why many of us don't exercise regularly, but you can wipe most of them away if you:
Note: Please check with your doctor before starting a strenuous exercise program or if you have health problems.
Dr. Carrie Carter is a mother and national speaker on health issues. She served as a pediatrician for more than 10 years in San Diego, California and wrote A Woman's Guide to a Healthy Lifestyle (Spire/Revell, 2006)
Reprinted from the Fresno Bee, July 24, 2017 commentary by Harvey Mackay
Procrastination is a thief. It robs you of the one commodity that you just can’t buy back: time. It throws off schedules. It replaces accomplishment with inaction. It turns dreams into nightmares.
When faced with a task that you just don’t want to do, many of us simply put it off until tomorrow. That’s why tomorrow is often the busiest day of the week. And one of these days becomes none of these days.
Putting off an unpleasant task until tomorrow simply gives you more time for your imagination to make a mountain out of a possible molehill…more time for anxiety to sap your self-confidence.
Most of us can relate to occasional bouts of procrastination—the phone call you have been dreading to place, the project that you just can’t get excited about, the meeting that you should have scheduled two weeks ago. But why can’t we just get in gear?
Thomas A. Harris, in his famous book “I’m OK, You’re OK”, wrote: “There are three things that give people the “wantivation” to change: They must hurt sufficiently, they must experience despair or boredom, or they must suddenly discover they can change.”
Dr. Gail Saltz, author of “Becoming Real: Defeating the Stories We Tell Ourselves That Hold Us Back”, says that 20 percent of Americans are considered “chronic procrastinators”. But it’s not about laziness, it’s about fear, she says. Among the reasons:
Start prioritizing so you won’t get overwhelmed. Create to-do lists and figure out what’s important. As the old saying goes, “Well begun is half done.” Knowing what you need to do is not enough. You need to plan to track your progress.
Then do just one step. Gather some preliminary information, call one person or figure out what tools you need. Once you’ve completed that task, give yourself permission to do something else. In many cases, once you’ve begun, you’ll be more inclined to keep on working. Even if you aren’t, you’ll be one step closer to success when you come back to the task later.
I find it helpful to set a deadline, even when the project isn’t time-sensitive. That way, there’s nothing hanging over my head that is cluttering up the rest of my workload. I also write down my to-do list so that I can focus on one item at a time.
Procrastination is a problem at all levels. Charles M. Schwab, who founded Bethlehem Steel Company in 1904, was a master of his schedule. He made it a practice of investing five minutes each day analyzing the problems he should tackle the next day. He would write down those tasks in the order of priority.
When he arrived at his office the next morning, he would start with the top issue on his list and move on in order. “This is the most practical lesson I’ve ever learned,” he claimed, and shared this example to prove his point: “I had put off a phone call for nine months, so I decided to list it as my No. 1 task on my next day’s agenda. That call netted a $2 million order.”
I’m not sure what that would translate to in today’s economy, but I’d be happy with a $2 million order any day! Make the call!
Mackay’s Moral: Overcoming procrastination helps your to-do list become your all-done list.
When we take the time to set yearly, monthly, daily goals we save time, energy, and money in the long run. Much of my information comes from several books on time management: "The Time Trap", by Alec Mackenzie, "The Unofficial Guide to Managing Time", by Dawn E. Reno, "Conquering Chaos at Work", by Harriet Schechter, and "Ordering Your Private World", by Gordon MacDonald
The real purpose of time management is to allow us to live less stressful lives, have a balance between work and home life, to increase productivity, and to make progress toward goals. Just hearing the words "goal setting" makes some people uncomfortable. As Alec Mackenzie says in his classic book on time management, The Time Trap: "Setting goals for significant accomplishments you want to achieve in your life, both personal and professional accomplishments, costs you nothing. Failure to set them can cost you plenty."
Goals may be set for you as outlined in your job description. You also have new goals set in a performance evaluation process. Let's define a goal and flesh it out. Webster defines "goal" as "the mark set as a limit to a race. An aim or purpose." Goals are an end result-what you want to accomplish. They are defined by objectives that then set priorities that affect daily activities and decisions. But it all starts with a goal.
A goal must be:
Let's take a very simplistic example:
The Director of Dining Services at a university has a long term goal to daily serve nutritional, taste-conscious, visually appealing, timely and cost-effective meals to the faculty and students. This basically becomes his or her mission statement. It will determine how he or she will spend time. The Director will then set objectives or intermediate targets to achieve that goal:
Then he or she will set up monthly or daily priorities from those objectives. These priorities will determine his or her activities. When some activity is presented to him or her that will NOT help achieve this goal it can be eliminated, disregarded without guilt or dilemma. An activity that will not help achieve the goal should not be an activity at all.
Need some help managing your time at the office?
Here's a few tips from "Real Simple" magazine (realsimple.com) to help make your summer fun, healthy, and great!
Did you know that the Thanksgiving holiday is the most heavily traveled weekend
of the year? Whether you are flying, driving, taking the bus or train, you may
experience disruptions and delays in your schedule. Power blackouts in airports,
vehicle breakdowns, and other unexpected surprises can be less upsetting if you
are prepared for them physically and emotionally. Here are some tips adapted
from Barbara Hemphill's "Tips for Travel Disaster Preparedness."
"Everyday Cheapskate," Newspaper Enterprise Association, Mary Hunt, 7/27/05
This "disease" can certainly be costly…
I could never be a medical transcriptionist. My problem would be the symptoms and medical conditions. I'd have all of them.
Knowing this about myself, I wasn't all that surprised to end up with yet another condition after watching a recent episode of "Oprah" - the disease to please. I passed their little "Do You Have the Disease to Please?" self-diagnosis quiz with flying colors. Actually, I wouldn't expect anything less from myself.
The first questions: "Do you ever say YES when what you really want to say is NO?" Well of course I do-doesn't everyone? Or how about this one: "Is it extremely important to me to be liked by nearly everyone in my life?" Don't we all want to be liked? I whipped through that quiz in about 10 seconds flat, answering every question "yes," "yes," "yes," and "yes"!
I have to admit this need to please played a huge role in my own experiences with getting deeply into debt. I rarely spent for myself. I was forever buying for others, picking up the tab, giving the best gift. I wanted recognition, approval and acceptance. That can create a lot of pressure.
I am learning that this "disease" starts with wanting to be a good person. You want to be liked. You want to be chosen first, never last. You respond to everyone's requests and just keep doing more and more with promptness and perfection.
After all, aren't we called to generosity out of hearts of gratitude and service? Isn't it selfish to always say "no"? Yes, but there is a huge difference between authentic service and using it as an opportunity to manipulate. The test is to ask "What's my motivation? Is my action pure, or is it a sneaky way to get something in return?"
Analyze your motivation. Before you say "yes" to anything, do a quick self-analysis. What am I doing this? Why am I buying this? What am I expecting in return? If you can answer "nothing in return," then your motivation is pure. If there's another answer, it's probably some form of manipulation.
Experts say that time is the best antidote for the disease to please, whether that's five minutes or five months. Never answer on the spot. Nothing is so urgent you cannot take time to think about it. Acting to please can be noble and gratifying as long as the decision to do so for the joy it brings, not for what you expect to get in return.