Today we begin a five-part series on becoming physically active, written by Claudio R. Nigg of the University of Hawaii's John A. Burns School of Medicine and Bradley J. Cardinal of Oregon State University. The series will continue on Wednesdays through Feb. 5. Being fit can truly
change your life
Get fit and get support
By Claudio R. Nigg and Bradley J. Cardinal
Special to the Star-BulletinPart one of five
Becoming physically active is not easy. In fact, it may seem impossible. Surely that's how Ida Rathernot* felt. At the age of 45, Rathernot weighed almost 230 pounds, had high blood pressure and was diabetic. In August 2000, however, that all began to change.
The turning point occurred during a family trip to Honolulu, when Rathernot tried to walk the Diamond Head Trial. She was unable to finish the hike. Breathing heavily, she rested a few minutes, then walked back to the trailhead and waited for her family. At that moment Rathernot decided to make some changes in her life. One of the most important was to begin a physical activity program.
Rathernot is still involved in her activity program. What led to her success?
"First and foremost, I began to think about becoming physically active," she said. "I felt so embarrassed about what happened at the Diamond Head Trail. I never wanted anything like that to happen again. I talked to my doctor about what I should do and she recommended I start walking more often.
"That same day, and everyday for the next two weeks, I took a 5- to 10-minute walk after dinner. It wasn't easy, but I kept it up. During the third and fourth weeks, I walked 5 to 10 minutes during my lunch hour and after dinner. Over the past year, I have increased the frequency of my walks and now average 30 total minutes of walking a day. I really feel good!"
Rathernot's story is one of personal triumph, but as illustrated by her experience, change is not easy. It happens in small steps.
As an initial means of changing your own behavior, a useful paper-and-pencil activity is the "Ben Franklin Analysis," in which you list the benefits and drawbacks of becoming more physically active.
We've provided a list for you to start with, including a few pros and cons from Rathernot's list.
Your list can be very powerful, getting you thinking about becoming physically active. You may need more time before you begin, but at least you have given it consideration.
Coming Wednesday: Simple ways to build more physical activity into your life.
Ben Franklin Analysis
Benefits of activity Drawbacks of activity 1. Improve health. 1. Too much work. 2. Feel better about self. 2. Is boring. 3. Look better. 3. Is embarrassing. 4. 4. 5. 5. 6. 6. 7. 7. 8. 8.
Claudio R. Nigg is with the Department of Public Health Sciences & Epidemiology, John A. Burns School of Medicine, University of Hawaii at Manoa. E-mail him at cnigg@hawaii.edu. Bradley J. Cardinal is with the Sport and Exercise Psychology Program at Oregon State University. This piece is a modification of a piece that appeared in the Corvallis Gazette-Times in Oregon. * Not her real name. The subject was one of 108 women who were part of a study on "effectiveness of the stages of change model and experimental exercise prescriptions in increasing female adults' physical activity and exercise behavior." Results of the study appeared in the Journal of Sports Medicine and Physical Fitness.
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