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» A AMC MAGA Z I N E | W I N T E R 2 014
Healthier U
Get Moving
Follow
Through
Don’t Let Excuses Knock You
Off the Exercise Track
You want to exercise. You know it’s
good for both your mind and body.
And you actually feel better when
you do it.
So what’s getting in the way?
Maybe dozens of things. Some are
pretty persuasive, too. Life happens.
But other times, excuses are…well,
just excuses.
Here are some common thoughts
that derail good exercise intentions—
and tips for what to do about them.
Need some help getting started on that New Year’s
commitment? Here are 10 suggestions from Kathie Lambert,
physician assistant with Ulmer Family Medicine in Annapolis,
on how you can make 2014 a healthy and fun year for you and
your family. Resolve to give some—or all—of them a try.
1. Find a physician
What helps give you better health, lowers
your healthcare costs and extends your
life? The answer: having a primary care
doctor. When you build a long-term
patient-doctor relationship, you get
individualized care. Your doctor knows
you and what you need to do to stay
healthy—this year and into the future.
Go to
askAAMC.org/findadoc
to
find a doctor in your neighborhood.
2. Mind your middle
Carrying excess pounds around your
middle raises your risk for type 2 diabetes
and heart disease. If you’re a man with a
waist measuring more than 40 inches—or
you’re a woman with a waist larger than
35 inches—it’s time to get serious about
losing some of that spare tire.
See the calendar on page 10 to
learn about upcoming programs.
3. Fuel up
Taking a few minutes for breakfast has
more than a few rewards. A morning
meal of lean protein, whole grains, low-fat
dairy, and fruits and veggies starts you out
right. You’ll improve your concentration
and memory, and you’ll feel less tired and
irritable. And if you’re trying to drop a
few pounds, those morning calories will
actually help you avoid overeating later on.
4. Take the tests
Keeping up with screening tests gives you
the opportunity to find health problems
early on—when they are often easier to
treat. Talk to your doctor to see when
you should be screened for diabetes, high
cholesterol, high blood pressure, and
certain cancers.
Sources: American College of Sports Medicine;
American Council on Exercise; Centers for
Disease Control and Prevention
The Excuse The Remedy
“I’m too
tired.”
››
The truth: Consistent exercise actually boosts your energy. But if you wait
until you’re too pooped to pump, it might not happen at all. So schedule
your workout for a time of day when you have some get-up-and-go.
“I don’t
have time.”
››
Schedule exercise just like any other priority.
››
Keep your walking shoes at your desk and head out for a brisk stroll
during lunch or breaks.
››
Pack your gym bag the night before.
››
Break exercise into 10 minute chunks if you need to.
››
Do double-duty: Walk in place while watching TV, ride a stationary bike while
on the phone, park 20 minutes from work and walk to and from your car.
“It’s too
wet/cold/
hot.”
››
Come up with an indoor routine you can do when the weather doesn’t
cooperate. Doing calisthenics, climbing stairs, jumping rope, walking in a
mall, or swimming indoors are no-cost or low-cost activities.
“Who
cares? Why
bother?”
››
Oh, that inner, negative voice. It zaps confidence and destroys
motivation. Keep track of your miles, time, reps, or steps. Give yourself
credit for a job well done!
Kathie Lambert, PA
10 Tips for a
Healthier 2014
