Chapter 12

Chapter 12

MINDFUL CHOICE 8

Physical Activity, Mindful Movement, and Body Awareness

“Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication.”

Andrew Weil

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.

Plato

“Mr. Duffy lived a short distance from his body.”

James Joyce, Dubliners

Perhaps you’ve heard the expression: “a sound mind in a sound body.” This is the English translation of a famous quotation by the pre-Socratic Greek philosopher Thales (624 – 546 BC) proclaiming the close relationship between physical exercise, psychological balance, and the ability to enjoy your life.

This has been a common theme throughout the ages. The English philosopher John Locke wrote:

“A sound mind in a sound body, is a short, but full description of a happy state in this world: he that has these two, has little more to wish for, and he that wants for either of them, will be little better for anything else.”

Is this literally true? Do you need to be physically healthy to be psychologically sound? Of course there are exceptions. Franklin Roosevelt couldn’t walk. JFK had major physical problems. Lincoln is thought to have had Marfan’s disease. Stephen Hawking, one of the great scientific minds of our time has suffered from Lou Gehrig’s disease for decades and is a quadriplegic who can barely move.

Okay, so it’s not literally true, but does exercise affect the mind? Is there a psychological and emotional benefit when it comes to managing stress, anxiety, and depression?

The answer is an emphatic yes! The evidence for a “sound mind in a sound body” is clearly there. In recent decades there has been an explosion of scientific studies describing the power and intricacies of the “mind-body connection.”

Numerous studies have shown exercise to be as effective as medication in treating depression, and more effective than medication in preventing relapse.

Tal Ben-Shahar, author of the bestseller Happier, states that it’s not so much that exercise works as an antidepressant, as NOT exercising acts as a depressant. He contends that we were meant to be active and every part of our bodies benefits from physical activity. We’re now learning that this applies especially to the brain and psychological well-being.

We’ve been paying close attention to the mounting evidence for years. The conclusions are inescapable. Exercise works! If you want to get a handle on stress, anxiety, and depression, all your efforts will be incomplete without adding a physical component. We can’t imagine trying to treat these problems without pushing our clients to become more active, and more consistent in taking care of their physical self.

Chris and Sarah made a mad dash from their car to our waiting room. It had just started to rain and began coming down harder just as they came through the outer door. In their fourth week of marriage counseling, the fighting had largely gone away. Still, it just didn’t feel like the old days, the days when they were dating, or the first few years of their marriage.

After congratulating them on how much better they were handling conflict, their therapist said: “Clearly, your communication is better. You’re not letting disputes escalate the way they did before. You seem more patient with each other. You’ve made a lot of progress in the last month. However, I can’t help noticing that you don’t look particularly happy. What are we missing?”

Chris was the first to speak. “Sure, the fighting is a lot better. In fact, we don’t really fight anymore, but I wouldn’t say we’re having fun either.”

Sarah added: “No, it’s not fun. There’s so much to do, and when we are together, we’re usually too tired to enjoy each other. To tell you the truth, I think we’re both a little depressed.”

Chris added: “Yeah, I guess it’s depression. I just feel tired and stressed all the time and I know Sarah feels the same way. I just don’t know what to do about it.”

The therapist paused for a moment and then said: “Look, I know you love each other. That’s not the issue. I see the two of you as two stress casualties – tired, stressed, and depressed, and not having enough energy at the end of the day to connect with each other in a positive way. Am I right?”

Chris and Sarah responded simultaneously. “That about sums it up,” said Chris. “That’s us all right,” said Sarah. She continued: “But what can we do about it? We work hard, we both have stressful jobs, and then we have to take care of the kids. We don’t seem to get a break.”

Their therapist responded: “I’ve heard you both say that you wanted to get healthy, that you wanted to exercise and eat better. I’ve also heard both of you say that although you agree it’s important, it just doesn’t seem to happen.”

“I’m going to take a big leap here,” said the therapist. “I think you both need to make healthcare a priority, even if it means taking something else out of the schedule. I really believe that we’re limited in what we can do for the relationship until you each start taking better care of yourselves. If you were feeling better physically, had more energy, I think it would be a whole new ballgame.”

“If you’re in agreement, we can develop a plan before you leave here today.”

Both Chris and Sarah voiced strong agreement. Something had to change. Their therapist was right. It wasn’t a case of whether or not they loved each other. They did, and both wanted their old relationship back. Each knew the other wasn’t really the problem. It was a matter of reprioritizing and living different choices.

Fast-forward three months. Chris and Sarah had come for a follow-up appointment, and were eager to share their news. They were feeling in charge of themselves and their relationship. Working out at least five days a week, which included several workout sessions together, they were feeling strong and positive. Each had improved their physical health significantly. They had more energy and were having more fun. Not surprisingly, their romantic life had been resuscitated. Both felt they had a handle on anxiety and depression. They felt great about themselves, their relationship, and their future.

Harvard Medical School professor John Raytey M.D., author of Spark, says: “In a way, exercise can be thought of as a psychiatrist’s dream treatment. It works on anxiety, on panic disorder and on stress in general, which has a lot to do with depression, and it generates the release of neurotransmitters – norepinephrine, serotonin, and dopamine – that are very similar to our most important psychiatric medicines. Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin, right where it is supposed to go.”

Physical Activity Self-Test

DIRECTIONS: Under each description, choose the number that best represents agreement with your thinking, beliefs, or behavior for the past week and record that number on the following table.

Mndful	a	b	c	d	e	Total Divided
Eating	f	g	h	i	j	by 2= ______

0= not true at all, 1= mostly not true, 2= partially true, 3= largely true, 4=totally true

Each of the ten statements can be thought of as an affirmation, or as a desired state you want to achieve. Rating a statement with a “4” on your Choice 8 self-assessment is an indication you are at an optimal level of functioning for a vital component of Choice 8. The pre-test will be followed by an explanation of the thinking that went into the construction of each statement.

a. I Choose to Be Physically Active. Frequently during my day I seek out opportunities to be more active. For example, opportunities might include choosing to walk to my destination rather than drive, taking the stairs instead of the elevator, parking further from the store entrance, or foregoing an hour of inactivity in the evening choosing instead to walk the dog, take a walk with a family member, or play a round of basketball or tennis with a friend.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

b. Get in Some Aerobic Activity. I perform at least 30 min. of continuous aerobic exercise. Examples of aerobic exercise include rhythmic and repetitive activities such as walking, jogging, cycling, swimming, etc. The activity is non-stop and of sufficient intensity to increase my heart rate, respiration, and perspiration.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

c. I Dedicate Specific Times for Physical Activity. I honor a commitment to myself to set aside time for exercise, recreational or competitive sports, or a physical workout involving aerobic activity, flexibility or strength training. I see this investment in fitness as a way of giving to myself that is not open to compromise. I don’t allow others to interfere with this personal time. I believe I am worth the investment and do not feel selfish or guilty for taking this time for myself.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

d. I Include Flexibility Training and strength training. I include stretching exercises and strength training in my fitness routine, and I consider both to be key parts of my fitness program.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

e. I Engage in Mindful Movement. I Engage in Mindful Movement. I engage in activity that is non-competitive and stress- relieving, such as taking a leisurely walk, or practicing "walking meditation." I spend time combining gentle movement with peaceful thoughts and self-calming inner dialogue. I take stress breaks that involve movement that is not part of my exercise routine, movement that has a meditative quality during which my thoughts are directed toward staying peaceful, positive, and optimistic.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

f. Physical Activity Is a Benefit to My Head. I view being active as essential not only to my physical well-being, but also in combating depression and anxiety, and providing me with a sense of well-being and resilience.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

g. An Active Lifestyle Is One of My Strongest Values. I consider having an active lifestyle to be one of my most important values.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

h. Being physically active is Satisfying and Rewarding. I experience a solid sense of pride and self-satisfaction by being more active during my day.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

i. I Am Noticing Measurable Benefits of Being Physically Active. I’m noticing positive physical responses and changes, and I enjoy the way my body is responding to increased activity.

Select 0, 1, 2, 3, or 4 and record on your Mindful Choices Self-Assessment Scoring Sheet

j. I Appreciate the Improvements in the Way My Body Functions with Regular Physical Activity. I am aware of how the way I see my body influences the way I feel about my core self. I choose to look at my body with appreciation focusing on what is “right” about it, including an appreciation that parts of my body function as designed. I welcome the opportunity to improve bodily functioning through physical activity and exercise.

Select 0, 1, 2, 3, or 4 and record your score in the Physical Activity table above.

The following is an example of the table squares a-J filled in with 10 scores, each square representing the 0-4 score on that particular statement. The scores are then totaled in the last square, for a total of 21 that is then divided by 2 for a final score of 10.5.

Mndful	a 2	B 2	C 3	D 2	E 1	Total Divided
Eating	F 2	G 2	H 3	I 2	J 2	by 2= ___10.5___

The score of 10.5 is then located on the grid below, falling on the dividing line between 10 and 11. This means that for the past week Choice 8 performance was between “needs improvement” and “good,”. Overall, this means that the person taking this self-test has substantial room for improvement.

Okay, now it's time to enter your score on the grid below.

The thoughts behind the Life Choice 8 assessment statements

a. I Choose to Be Physically Active. Frequently during my day I seek out opportunities to be more active. For example, opportunities might include choosing to walk to my destination rather than drive, taking the stairs instead of the elevator, parking further from the store entrance, or foregoing an hour of inactivity in the evening choosing instead to walk the dog, take a walk with a family member, or play a round of basketball or tennis with a friend.

Imagine owning a really cool sports car like a Maserati or a Lamborghini. Now imagine only idling the engine each day and never taking it out on the freeway. Over time, your engine would get all sludged up and lose the ability to function as it’s designed. The same is true for our bodies. Sitting all day is not what we were designed for, and even a daily workout can’t undo the damage you do to yourself by sitting all day. The American College of sports medicine has singled out our sedentary lifestyle as a health risk factor, regardless of whether you’re getting in a daily exercise session.

According to James Levine, an obesity expert at the Mayo Clinic: “Sitting all day is literally killing us.” Levine continued: “Any extended sitting – such as behind the desk at work or behind the wheel – can be harmful.” In Move a Little, Lose A Lot, Levine stated “human beings evolved as a walking entity, exploring the world on our feet… The strangest thing in the world is that people spend all day scrunched in a chair. It’s a form of physical entrapment.”

A sedentary lifestyle not only increases the risk of several major diseases, but also shortens your life expectancy. It is been estimated by the National Health and Nutrition Examination Surveys that if Americans cut their sitting time in half, their life expectancy would increase by two years if sitting less than three hours a day, and 1.4 years by reducing TV time to less than two hours a day.

So, even if you are exercising, consider moving for at least 10 minutes for each hour. Take a walk at lunchtime. Go for a walk while meeting with a colleague or friend. Choose to visit the restroom that is the furthest from your desk. Invest in a pedometer and see if you can get in at least 10,000 steps a day. Look for every opportunity to get up and move around. It’s one of the easiest, and yet most beneficial things you can do for yourself – starting today!

b. I Get in Some Aerobic Activity. I perform at least 30 min. of continuous aerobic exercise. Examples of aerobic exercise include rhythmic and repetitive activities such as walking, jogging, cycling, swimming, etc. The activity is non-stop and of sufficient intensity to increase my heart rate, respiration, and perspiration.

Let’s get back to your hypothetical Maserati or Lamborghini. Regularly taking it up to freeway speed is essential for keeping your machine in top running order. Similarly, aerobic exercise has significant cardiovascular effects, weight loss benefits, and benefits in preventing or managing diabetes, high blood pressure, and a host of other medical conditions.

Let’s not forget positive psychological benefits. Aerobic exercise definitely plays a role in reducing anxiety and depression and helping you manage stress.

Aerobic activity can be as simple as walking, and walking only 30 minutes a day can produce major benefits. Five or more times per week would be the ideal for frequency. We recommend that people start with whatever they can comfortably manage and gradually increase their time and effort. If you really want to increase your level of fitness or lose weight, you should be aiming for five times a week, with a heart rate within your desired training range, and sustaining effort for 45 minutes to an hour.

Again, gradually moving toward this goal area is really the secret to actually enjoying the process. When you try to do too much too soon, it’s not much fun and you risk injury. When you gradually increase the demand on your body, you find yourself actually craving activity, and looking forward to the next opportunity to get moving. The more you move, the more you might want to move.

Don’t think of it as drudgery. Banish the memories of your six grade gym teacher making you run laps. Figure out how to make it fun. Activity is fun for kids and it should be fun for adults. Plato said: “You can discover more about a person in an hour of play than a year of conversation.” Wouldn’t you like to put playback into your life? When you like to be seen as an active, playful person? Wouldn’t you like to think of yourself that way?

A final word – if setting aside 30 minutes per day is really impossible, please note that all movement is beneficial. Five minutes here in five minutes there will still count, and will still have significant benefits.

c. I Dedicate Specific Times for Physical Activity. I honor a commitment to myself to set aside time for exercise, recreational or competitive sports, or a physical workout involving aerobic activity, flexibility or strength training. I see this investment in fitness as a way of giving to myself that is not open to compromise. I don’t allow others to interfere with this personal time. I believe I am worth the investment and do not feel selfish or guilty for taking this time for myself.

Evelyn feels guilty for taking time for a walk. Always taking care of others, she finds there is little time left for herself. The walk is seen as self-indulgent, unless of course the dog needs to go for walk. Then it’s justifiable. Frustrated by her weight and her borderline diabetes, Evelyn wishes it could be different. Maybe next month I’ll be in a better place. Maybe I’ll start an exercise program then. Right now there simply isn’t any time.

What are your beliefs about taking time for exercise? Are you too busy? Are you worth it? Is it too difficult? Is it just another thing to do? We believe that your number one mission on this planet is to take excellent care of you. If you fully accept that mission, and you are during a good job at fulfilling that obligation to yourself, you’re freed up to nurture others, without resentment and without once again feeling you have to give up your needs because the needs of others seem more important.

So if you accept that mission – is it possible without movement. Take a look at your beliefs about being active. Those beliefs may be literally killing you. He

Well-being doesn’t just happen. It grows out of deeply held values about taking care of yourself. Like all values, these values must be freely chosen, carefully considered from among alternatives, publicly affirmed, and demonstrated by consistent repetition of healthy behaviors. Most of all, well-being is based upon the solid conviction that you’re worth it. If well-being is going to happen, it’s got to be an ironclad commitment and not open to compromise.

d. I Include Flexibility Training and strength training. I include stretching exercises and strength training in my fitness routine, and I consider both to be a key parts of my fitness program.

Have you noticed that the bodies of some older people have permanently taken on the shape of their favorite chairs? Did you know that flexibility can be permanently lost too much sitting? Did you know that regular stretching is an essential part of being fit?. Most people neglect stretching as a component of their fitness regimen, despite extremely important benefits. Here are some of the reasons you might consider including stretching.

Benefits for your body:

• Improved flexibility and range of motion
• Contributes to correct posture by lengthening tight muscles that would otherwise pull parts of your body away from their proper position. Because we spend so much time sitting, such as watching TV or working on a computer, we often have tight chest muscles pulling head and shoulders forward and leaving us looking hunched over all the time.
• Helps decrease injuries
• Increases blood and nutrients supplied to muscles, possibly reducing sore and aching muscles.

Benefits for your mind:

• Short periods of stretching (10-15 minutes) are extremely useful in calming the mind, giving you a stress break, and allowing your body to recharge.
• Yoga or Pilates classes provide you with a an hour of tension reduction, mentally as well as physically.

Have you noticed that many people have an absolute craving for yoga? They like the way it feels, the way it affects their mood, their sense of well-being, and the way they feel in their bodies. Practices such as yen yoga involve slow stretching, holding the position, and allowing your body to slowly soften into that position. If you’ve never tried it, check it out! We think you’ll love it.

e. I Engage in Mindful Movement. I Engage in Mindful Movement. I engage in activity that is non-competitive and stress- relieving, such as taking a leisurely walk, or practicing "walking meditation." I spend time combining gentle movement with peaceful thoughts and self-calming inner dialogue. I take stress breaks that involve movement that is not part of my exercise routine, movement that has a meditative quality during which my thoughts are directed toward staying peaceful, positive, and optimistic.

Researchers from the United States and Australia, in a 2010 review of multiple studies, concluded that adults spend 60% or more of their awake hours being sedentary. As you might expect, there are increased risks of heart disease, diabetes, and a host of other illnesses and conditions. According to the Canada Fitness Surveys, sedentary people had “significantly poorer long-term mortality outcomes,” and this was true “even among those who were physically active.”

Again quoting James Levine: “the average American sits 13 hours per day; 86% of Americans sit all day at work and 68% hated. The health and psychological harm of excess sitting is indisputable.” Are you average? To the average and sedentary is extremely unhealthy.

So get moving! The more you take breaks, stand up and move around, the more you shrink your waistline, decrease your body mass index, lower your triglycerides, and improve in many other ways. Also, let’s not forget the psychological boost that comes from frequent movement.

Noncompetitive movement is stress relieving, and can even be meditative. Tai chi has been described as “meditation in motion,” and various forms of yoga have enormous benefit for stress reduction.

Thich NhatHanh in his book Mindful Movements, Ten Exercises for Well-Being, states:

The Mindful Movements and walking meditations are ways to practice moving without a goal or intention. Mindful walking simply means walking while being aware of each step and of the breath. It can be practiced anywhere, whether you are alone in nature or with others in a crowded city. You can even practice mindful breathing and walking meditation in between business appointments or in the parking lot of the supermarket.”

We realize that some setting is unavoidable. Some workplaces now offer gym memberships and walking desks. However, most of us are able to at least get up and walk for 10 minutes an hour. Be creative. Perhaps you could walk around with your headset talking to clients. The important thing is to find a way to keep your chair from killing you. James Levine has convinced us.

f. Physical Activity Is a Benefit to My Head. I view being active as essential not only to my physical well-being, but also in combating depression and anxiety, and providing me with a sense of well-being and resilience.

John J Ratey and Eric Hagerman in their book Spark build a case for connecting optimal brain function with exercise. Ratey states: “Building muscles and conditioning the heart and lungs are essentially side effects. I often tell my patients that the point of exercise is to build and condition the brain.” The positive psychological effects of exercise in combating anxiety and depression are so well documented that you have to wonder why any mental health professional would fail to prescribe exercise. Ratey is on a mission. He proclaims: “I want to cement the idea that exercise has a profound impact on cognitive abilities and mental health. It is simply one of the best treatments we have for most psychiatric problems.”

Being sedentary, and consequently out of shape, is bound to be a drag on your mental health. Certainly your self-image and self-efficacy are impacted. In most cases your self acceptance is dramatically affected. The solution is right in front of you – get moving!

g. An Active Lifestyle Is One of My Strongest Values. I consider having an active lifestyle to be one of my most important values.

How important is it to you to have an active lifestyle? Is well-being one of the things you truly care about? Remember that a stated value isn’t a true value unless it is acted upon repeatedly and consistently. Does your behavior demonstrate that you value having an active lifestyle? If so, you can legitimately claim an active lifestyle as one of your values. If not, it’s a “value indicator,” and may become a true value with reflection and commitment.

Just begin! If you want to get the motivational juices flowing, simply get started. We recommend starting at a level that is ridiculously easy, and then gradually increasing your time commitment and the amount of effort you’re putting in. This is the formula for coming to enjoy and value an active lifestyle. If you can, make it social and playful.

h. Being physically active is Satisfying and Rewarding. I experience a solid sense of pride and self-satisfaction by being more active during my day.

True values are prized, cherished, and publicly affirmed. Is being physically active and taking care of yourself something that gives you a sense of pride? Is being active one of your core values and something that helps you feel good about yourself?

Again, easy does it. Don’t begin a fitness program that feels like the “Bataan Death March.” Develop a routine that fits your schedule, with gradually escalating effort. Skip the self-criticism. Pat yourself on the back and allow yourself to feel genuine self-satisfaction for taking excellent care of you.

i. I Am Noticing Measurable Benefits of Being Physically Active. I’m noticing positive physical responses and changes, and I enjoy the way my body is responding to increased activity.

Remember how active you were as a kid. Your body absolutely craved movement. Were you ever told to “stop being so fidgety?” Actually, being “fidgety” is normal, and not only for kids. We need to move. It’s the way we are designed, and we don’t do well with lack of movement. Remember that Maserati or Lamborghini? A well functioning, high-performance machine is a pleasure to drive, and it’s no different with your own body.

Your body will respond to even small amounts of increased movement, and any amount of increased activity is beneficial. You have it within your power to start seeing progress almost immediately. You can experience a natural, deep satisfaction with knowing that your body works, that it responds to your need to do things that require balance, coordination, flexibility, stamina, energy, strength, and endurance. You can experience the freedom that comes with knowing that your body can engage in a wide variety of activities with increasing capability. You can enjoy feeling your muscles growing stronger, your body becoming more balanced and flexible, your brain functioning better, your digestive and respiratory systems functioning well, and your overall well-being improving in a great many ways.

j. I Appreciate the Improvements in the Way My Body Functions with Regular Physical Activity. I am aware of how the way I see my body influences the way I feel about my core self. I choose to look at my body with appreciation focusing on what is “right” about it, including an appreciation that parts of my body function as designed. I welcome the opportunity to improve bodily functioning through physical activity and exercise.

Can you see the connection? Do you believe that you will get substantial benefits in the way you feel about yourself? Decide to view your physical well-being as a work in progress. Believe that there is far more right with you than wrong with you, and you have the power to make positive changes. Allow yourself to become excited about the possibilities. You can make choices today that will improve your life immediately. Don’t beat yourself up for not doing it perfectly. Simply congratulate yourself on each small step. Pat yourself on the back for any positive effort, no matter how small – and keep moving!

Shad Helmstetter writes in his book Choices: “The final choice that will create the foundation for every other choice you will ever make is a choice. that says, I can or I can’t.” Henry Ford. similarly said:“Whether you think you can, or you think you can't--you're right.”

Do you believe in yourself? Do you believe you can make choices that will improve your scores on the self-test? Do you believe you can make transformational changes in the way you view your body, care for your body, and create physical health and well-being?

Tips for Improvement: The Shortlist

You cannot, not choose. Anything you do or don’t do, is a choice. Doing nothing is a choice, with profound consequences leading ultimately to physical decline, disease and death. On the other hand, taking charge of your physical self is absolutely essential in creating the life you want. Believe in your power of choice. Own your power. Since you’re making a choice anyway, choose wisely!

Cultivate strong values around wellness. Learn to view movement as a celebration, and an opportunity to become functionally younger as you age. Appreciate that your body works. It’s an incredible design, and if you pay attention to the owner’s manual, a little attention to maintenance can produce profound results.

Get clear on personal benefits. Get specific. A goal, such as “better health” is so broad and vague as to be rather meaningless. Spend some time figuring out all the precise ways that being active and fit will contribute to living the life you want. For example, you may want to be more active with your significant other or children. You may want to enjoy recreational activities more. You may want better sleep or reduction in pain. Figure out what the specific personal benefits are for you. Write them down.

Understand the benefits to those you love. How will caring for your physical self benefit your spouse, partner, or children. Will you be more involved? Wil you be able to engage in more fun activities? Will you be in a better mood? Less tired and irritable? Will you be a better role model for living effectively and healthfully?

Choose the “best” exercise. What’s the best exercise? Quite simply, it’s the one you do and keep doing. Choose activities that you enjoy, and activities you will be motivated to continue doing over time. If you’re drawing a blank on this one, check out what other people are doing. Be willing to try something new, possibly a variety of activities. We talking about being generally more active, not just a new exercise routine. The important thing is movement 24-7, not just movement during your 30-60 minute workout session. Research findings are compelling – you cannot undo the negative effects of eight hours of sitting with one workout session. Get up and get moving, at least once each hour.

Establish realistic goals. We advocate gradual progression, not training like Rocky for the championship fight. Gradually increasing the demand you place on your body is more realistic, and certainly less painful. You are far more likely to stick with an activity if it’s pleasurable, rather than painful and difficult. Work into it gradually and you will probably find yourself looking forward to it, and having good feelings associated with the activity.

Avoid extreme goals, such as losing 20 pounds by the end of the month, or running in a marathon after only two months of training. Instead, think about specific and achievable short-term exercise goals such as walking 30 minutes a day four days a week. Be realistic! It’s far better to have some activity you stick to rather than beginning an activity you will quickly abandon.

Try not to focus on huge, long-term goals, such as losing 75 pounds. Your far less likely to become discouraged if you’re focused on daily exercise targets, and daily or weekly goals. Celebrate each small step in the right direction. Skip the guilt and self-recrimination for what you didn’t do, or didn’t do perfectly. Focus instead on what you did do, and don’t skimp on self-congratulation.

Be careful of the philosophy of “no pain, no gain.” We are programmed to avoid pain and if your idea of the perfect workout is self-torture, it might be best to go for less heroic activity. If however, you’re one of those people who like self-torture, just be aware that you may quickly get burned out on self-imposed suffering

Use self-reward strategies. There are all kinds of ways to reward yourself for sticking to your exercise regimen. For example, you might put a set sum of money in a jar each time you work out, or you might promise yourself a new outfit when you’ve achieved a specific fitness goal. Some rewards are intrinsically built into the exercise itself. Bill loves the quiet relaxation time following a challenging yoga session, and allows himself extra time to peacefully ease back into his day.

Regularly remind yourself of a host of benefits such as: better sleep, more energy, better stress management, increased confidence, increased creativity, effective weight management, productivity, improved mood, cardiovascular health, stronger bones, strengthened immunity, balance, posture, endurance, flexibility, and greater overall enjoyment of life. And that’s just the shortlist.

Track the activity. We urge people to measure and record their progress as a way of staying motivated, and research confirms that people who track their activity, are more likely to maintain the activity over time. Keeping a fitness Journal can be motivational. You may choose to track your movements using a pedometer and aim for 10,000 steps per day, or you may prefer a paper log or a computerized record of your activities. Again, tracking increases the likelihood of sticking to your program.

Social support. Often the key to staying active is having people in your life who encourage you, cheer you on, provide emotional support, watch the kids for you, cover your workstation while you’re walking, or join with you in your activity. You might consider an exercise class or walking with a neighbor. We’ve known people who continued exercising for many years, mainly because they had an exercise buddy that they weren’t going to disappoint.

Anticipate obstacles. There will always be things that get in the way such as time constraints, holidays, bad weather, or illness. Anticipate these things and don’t beat yourself up or become discouraged. Simply get back on your program, redirecting your energy toward your goals.

Substitute action for sedentary activities. Consider limiting TV time, or if you simply can’t bear to miss your favorite show, either record it or watch it while you’re on the elliptical or treadmill. The same goes for the Internet. Consider converting your treadmill into a walking desk, so you can surf the net and walk at the same time.

Connect with your values. Think of all the things that are really important to you. Reflect on how they are supported and enhanced by health, fitness and well-being. Turn negatives into positives. For example, instead of thinking about how your exercise takes you away from your family, focus on staying healthier directly benefits your family in many different ways.

Get to know your resources. At the end of this chapter, you’ll find a listing of helpful books. The Internet can also be a source of substantial information on fitness and health. Also, make it a point to find out what resources exist in your community, such as fitness centers classes, hiking trails, wellness workshops, and charity walking or bicycling events. Local newspapers often have an activities section listing a wide range of community activities, many of them health and fitness related

Live in the now. As we said previously, don’t allow yourself to be predominantly focused on long-term goals. Cultivate mindfulness skills such as discussed elsewhere in this book to stay connected to immediate choices and immediate benefits. The choices you make today will benefit you today. Celebrate every small success and eliminate negative self talk or self judgment.

Consider Mindful Journaling (described under Choice 9). Journaling tips specific to this chapter will follow this section.

Assessment. Re-take the short Life Choice 8 self-test from this chapter, as part of the overall Mindful Choices monthly assessment. Focus on steadily improving your score to the “Good,” or “Optimal” levels. If you are working specifically on this choice area, take this short assessment on a daily basis.

Life Choice 8 Personal Development Worksheet

Step 1: Identify a foundational value, or values. In other words, why is this Mindful Choice important to me? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 

Step 2: How would I describe my present Mindful Choice 8 performance?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Step 3: In regard to my physical self, what is the behavior I want to change?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Step 4: What is my personal vision for Mindful Choice 8? Imagining some point in the future. What Do I see myself doing in regard to Mindful Choice 8?

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Step 5: What do I hope to get from Mindful Choice 8:

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Step 6: To pursue Mindful Choice 8 to the point that I much more conscious and intentional in caring for my physical self, how will I have to be in ways that might constitute a major stretch for me? Do I need a new way of being that would constitute a paradigm shift? Are there radically different ways of being (thinking, feeling, acting) that contribute to doing Mindful Choice 8 and getting what I want to get?

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Step 7: In regard to Mindful Choice 8, How will I have to act on a daily or ongoing basis so that I wind up doing what I want to do, and getting what I want to get, and being the way I want to be? How do I have to discipline myself to have consistent, routine, and well practiced daily or ongoing actions that steadily contribute to the results I really want and value in my life?

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Step 8: What are the barriers such as negative self talk or lack of time that might prevent me from reaching my Mindful Choice 8 goals?

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Step 9: Who will be helpful or supportive in my Mindful Choice 8 change efforts?

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Step 10: How will I be rewarded while I am accomplishing the changes I desire?

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Step 11: how important is this to me on a scale from 1 to 10, with 10 being extremely important? How might I sabotage the plan, or allow others to sabotage the plan?

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Step 12: I am committing to the following SMART goal (Specific as to actions I will take, Meaningful and in alignment with my values, Adaptive in that I strongly believe my life will be improved, Realistic and achievable, and Time-framed with specific time dedicated).

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Journaling

Journal writing is a powerful way of focusing on changes you want to make, and staying on track. There are a variety of ways of keeping a journal and you will find useful suggestions in the Choice 9 Action Planning Guide, where journal keeping is discussed in depth along with other mindful Choice tools.

Always begin journaling by calming and centering yourself. We strongly suggest utilizing the Three Deep Breaths Thomas Crum writes about. If you haven’t already done so, we also suggest you focus specifically on Breath Awareness and Retraining for at least 30 consecutive days, and do your breathing practice concurrent with journaling.

Here’s a suggestion for getting started journaling about mindful Choice 8. Take 15 minutes and write on the theme of “My Physical Self. Just get into free association, writing down whatever comes to mind. Try to keep writing for the entire 15 minutes. Don’t worry about editing, spelling, grammar, or sentence structure. Don’t judge what you have written. This is for you alone. Tomorrow, pick up the theme and continue writing for another 15 minutes. Continue this process for at least the next 10 days, then review for insights that are helpful to you in turning away from negative self-talk and beliefs.

What’s the pay off? You’ll find yourself becoming more aware and paying more attention to your physical self your day. Increasingly, you will find yourself tuning in, aware of whether your choices are conscious and intentional, or mindless. You’ll start paying attention to the your self-talk about your physical well-being, choosing to slow down and notice what you are telling yourself. You will notice whether your self- talk takes you in a different direction from health, fitness and well-being, or is it more wellness focused and committed.

For an added boost, try something that we recommended in other chapters. Research findings are very strong that this technique will work for you if continued. As part of your journaling, write down three things that went well for you today in regard to physical activity and movement. Next, write down why they went well, why they are important, and how you could get more of them into your life. If you can keep this up for six months, you should see profound results.

Further Reading

Ben-Shahar, T. (2014). Choose the Life You Want: the Mindful Way to Happiness. New York, NY: McGraw-Hill Education.

Ben-Shahar, T. (2007). Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment New York, NY: McGraw-Hill Education

Crowley, C. & Lodge, H., (2007). Younger Next Year: Live Strong, Fit, and Sexy – Until You’re 80 and beyond. New York, NY: Workman Publishing Company.

Crowley, C. & Lodge, H., (2007). Younger Next Year f workman publishing company or Women: Live Strong, Fit, and Sexy – Until You’re 80 and beyond. New York, NY:Workman Publishing Company.

Hahn, T. (2008). Mindful Movements: Ten Exercises for Well-Being. Berkeley, CA: Parallax Press.

Helmstetter, S. (1996). Choices: Manage Your Choices and You Will Manage Your Life! New York, NY: Pocket books Publishing

Levine, J. (2014). Get Up! Why Your Chair Is Killing You and What to Do about It. New York, NY: St. Martin’s Press.

Raytey, J. & Hagerman, E. (2013). Spark: The Revolutionary New Science of Exercise in the Brain. Boston, MA: Little, Brown and Company.