Home' D Fine Redland Lifestyle Magazine : March 2010 Contents 18 d'fine magazine March 9, 2010
By Paula Goodyer
WHAT is it about being fit that makes
everything so much easier? It starts
with the extra oxygen.
Get into regular walking, running, cycling,
swimming or cardio classes at the gym and
something wonderful happens -- you boost the
capacity of your heart and lungs to deliver
oxygen-rich blood to your muscles.
This is useful stuff because it means your
muscles can produce energy for movement
over a longer period, making it easier to do any
kind of physical activity -- walking, gardening,
and shopping -- for longer.
The benefits don't stop there.When physical
activity gets easier, you're likely to do more of it
and the pay off is stronger muscles that let you
do more without feeling tired.
Get fit and you've given yourself the gift of
endurance -- or, as exercise physiologist John
Kurko, puts it, you've become a more efficient
We're always connecting exercise to weight
loss and dropping a dress size, but we forget
what a fabulous difference it can make to how
our bodies actually work.
At a time when we're all trying to cram more
things into ever-tightening schedules, the
body that functions more efficiently and gets
tired later rather than sooner has a real edge.
Clocking up your 30 minutes a day of walking
is a great start, John says.
"Just walking on the flat for half an hour takes
up only two per cent of your day and improves
your cardiovascular fitness, as well as cutting
your risk of heart disease and diabetes by 50 per
cent, " he says.
"Even if you're carrying some extra weight
you're still better off if you're active.
"Losing weight is only part of getting a
healthier heart -- if you're fit from walking, your
heart will be healthier and your blood
cholesterol level and blood pressure will
But the more physical activity you can tack
on to your basic 30 minutes, the more benefits
you'll get, John says.
One way of doing this is to see every set of
steps or stairs as an opportunity to boost your
fitness -- not an excuse to take the lift or block
the escalator. Steps are all around us.
They're at work, on the streets and in
shopping malls.Walking (or running) up them is
more challenging than on the flat and stair-
climbing works your heart harder and does
more to strengthen your thighs and buttocks.
It also chews up more kilojoules -- just
climbing two flights of stairs each day can lead
to a 2.7 kilogram weight loss over one year,
according to US research.
Get fit for a
Use the stairs instead of an elevator or
escalators . . . it chews up the kilojoules by
working the heart harder and thus boosting
Phone 3472 1361
Focussed Psychological Strategies
PO Box 2272, Wellington Point
Positive goal setting
Every new year many people make New
Year's resolutions. Now into March of 2010,
if you made a New Year's resolution, how
have you been going so far? Do you even
remember what your resolutions were?
By now, many people will have fallen back into
their habitual patterns of behaviour. So why is it
that while we know what we want to do and what
is good for us, we often have trouble sticking with
it to make it happen?
When you want to change something about
yourself, it is really helpful to have a degree of self-
regulation -- an awareness and a degree of
honesty about what is really happening in that
area of your life and putting in place strategies to
bring about the required changes. A key
ingredient in self-regulation is setting goals. A
goal is the aim of an action and a standard by
which to judge satisfaction.
Drawing on research by the gurus of goal
setting theory, Locke and Latham, the following
four steps lead the way to establish and develop
greater self-regulation and commitment to your
goals, and subsequent likelihood that you'll reach
1) Set specific goals that challenge you
regarding the desired area of change -- it helps if
the area is important to you.
2) Monitor ways in which your environment helps
or hinders making progress in this area of your life --
including the people with whom you associate.
3) Envision what life would be like with the
change in place -- reminding yourself of the
benefits of delayed gratification; that the short-
term discomfort of change now provides future
gains -- perhaps even for a lifetime.
4) Identify and administer rewards for making
progress on this goal, and consequences for
deviations from the plan for progress.
This will form the basis of your plan to change
this area of your life.Whilst putting this in place,let
someone you trust will support you know what
your goal is and how you plan to go about
attaining that goal.
By telling someone else about your planned
goal, you will be boosting your commitment to
that goal, especially if you permit that person to
help keep you accountable to that goal with
gentle nudges every so often! Listen to those who
encourage you with what you want to achieve,
which may mean spending less time with those
who are not supportive of your desired change.
This approach helps you reach goals in part
because it enhances self-belief by allowing
people to realise that they can exercise influence
over their choices and behaviour. This then helps
set up for the next goal.
So try this approach to get on track with those
resolutions raised in the New Year! With each goal
you set and achieve, you begin to create a more
constructive habit, building your belief and in
yourself, your confidence and sense of
satisfaction for taking control of the direction of
your life. Enjoy making progress on those goals!
Patrea O'Donoghue, M.Psych, is a registered psychologist and full
member of the Australian Psychological Society (APS). As an active member
of her profession, Patrea (rhyme's with tray) is the Queensland Convenor and
member of the National Committee for the APS's Interest Group in Coaching
Psychology. Patrea is an experienced change manager (ten years with two of
the 'big five' consulting firms) and currently in private practice located in
Ormiston. Patrea is passionate about positive psychology and its
applications to performance enhancement in all fields of health and well-
being. Patrea is available for corporate and individual consultations.
ARE YOU A WOMAN
WHO NEEDS TO
HANDS ON CARE?
Bone Density Classes
Back Fit Classes
Hands on treatment
Call and book today
Ph: 3821 7846
All our appointments are hands on
Please call our friendly staff to make your
appointment today with one of our
6/32 Middle Street
physiotherapists ensure you exercise
safely and efficiently with our:
Links Archive February 2010 April 2010 dfine Navigation Previous Page Next Page