《經典回顧》 運動與健康促進相關議題系列— 讓運動變簡單的秘訣系列 ~大特殊健康促進園地(DataSu Health Promotion CORNER)~ 簡易運動要訣2: 慢慢來— 做一點比沒有好 當我們決定開始運動，我們常常急著參加健身房會員或買了昂貴的器材，還發誓每天要運動。我們或許去健身房一兩次，使用健身器材幾次後，就失去了運動的動機。健身房會員證蒙上灰塵外，還有健身器材就丟在櫥櫃後面動也不動。 運動並不需要像這樣全有或全無的承諾。如果你過去沒有運動或從來沒有嘗試過運動課程和沒辦法規律運動，一開始不要設定不切實際的目標，是很重要的事情。剛開始時，一天花一小時在健身房運動，似乎是太大的挑戰，改成一次10分鐘，一星期3-4次，會更容易管控。一旦這很短的運動期變成習慣，你開始會感受到運動的好處，這樣對進階到下一階段的訓練會容易一些。 開始一個運動課程的要訣: 1. 慢慢來—從你感覺很舒服的活動開始，按照你自己的步調活動和讓你的期待實現。例如: 從來沒有跑過馬拉松的經驗，現在開始訓練，或許會讓人畏懼，但是你可以給你自己一個目標，參加即將到來的為慈善而走的5公里活動。 2. 把焦點放在短期目標—例如感善你的情緒和能量水準和減低壓力，遠勝於那些目標，諸如:降體重或增大肌肉尺寸，通常這些要花長一點的時間才能達成。 3. 把運動當作最優先要做的事—把運動列為生活種最優先做的事，是幫助你身體和精神健康最好的事情之一，你將會長時期和運動為伍。如果你有困難把運動放進你日長的行程裡，請把它當作是你自已重要的約會，把它放進你日常行程裡。承諾運動行程，至少持續3-4周，他將變成習慣且會強迫你自己和運動為伍。即使有忙得不可開交時，找個10分鐘在樓梯間爬上爬下運動或遛狗。 4. 對自己輕鬆以待—你曾經覺得自己體態不好嗎? 嘗試用新的想法替代你對自己體態不好的批判。不管你的體重、年齡和體能水準如何，還有很多人和你一樣有需要運動多一點的目標。嘗試和那些和你狀況相同的人在一起。選擇和你體能水準相仿的課程。選擇比較容易的目標開始。即使是最小的體能目標也要完成，它將幫你得到身體的自信。 5. 起伏不定是可期待的—如果你跳過幾天或幾個禮拜沒有運動，不要灰心。它會發生的。只要再重新開始，慢慢建立以前的水準。 Easy exercise tip 2: Start slowly—a little is better than nothing When we decide to begin exercising, many of us will rush out and join a gym or buy costly exercise equipment with a vow to working out every day. We may go to the gym once or twice, use the equipment a couple of times and then quickly lose motivation. The gym membership gathers dust and the exercise equipment is confined to the back of a closet. Exercise doesn’t need to be such an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level. Tips for getting started in an exercise program Take it slow. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity. Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss or increased muscle size, as these can take longer to achieve. Make exercise a priority. It’s one of the best things you can do for your physical and mental health and by making exercise a priority in your life, you’ll be more likely to stick with it over the long-term. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk. Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Set easy goals for yourself to start with. Accomplishing even the smallest fitness goals will help you gain body confidence. Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum. (Written by Lawrence Robinson, Jeanne Segal Melinda Smith of Helpguide.org., Photo from becomegorgeous/fitness-diet/exercises/easy_exercise_tips_for_great_results-4711.html) ~請大家大力轉貼分享，把健康促進訊息，傳達給您關心的朋友。謝謝!~
Posted on: Thu, 04 Jul 2013 12:31:47 +0000
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