Bess Marcus, professor of psychiatry and human behavior, is a clinical psychologist who conducts health-promotion research centered on physical activity. She knows what it takes to start and stick to an exercise program, as she explained recently to the George Street Journal's Scott J. Turner.
Exercise is important all of the time. It may be more important now because this is when people report higher levels of stress. Think of physical activity as a way to have fun, as something for you. You more than get back what you put into physical activity. If you take a 20- to 30-minute walk, you will think clearer, have more energy and sleep better at night. You will be putting your best foot forward.
How do you find the time?
Get away from all-or-none thinking. If in summer you like to go on long walks, that may not work now. So look for 10-minute opportunities three times each day, before or after work, for a brisk walk. If you're shopping, park the car at the farthest point at the mall and walk for 10 minutes, or walk around the mall perimeter for 10 minutes before shopping.
Do you recommend a particular time of day or format?
People who exercise in the morning are more likely to stick with it. For best health benefits overall, it doesn't matter whether you do three 10-minute stretches of activity or one 30-minute activity. But make them of moderate or vigorous intensity. If you're walking, walk with urgency as if you're late for an appointment. Also the more movement the better. Stand over sitting, choose faster over slower. It's all a continuum. Every little bit you do is better.
What if you're visiting with family?
Holiday time is about being with families, but that doesn't mean you have to spend the time at the table. Go on long walks together, play pick-up basketball with the kids, dance with the kids or with a partner. Sharing physical activity with others is also how you make it fun. Social support, having someone to be active with, and spend time with, is particularly important in motivating women to exercise.
How important is it to plan?
It makes sense to think in advance. So you can tell yourself, "I want to eat what I want at the holiday meal, but the next day I will go back to eating right." Or plan to eat a small to normal amount at the meal, but skip the high-calorie rolls and gravy, and save some calories for the desserts. If you deprive yourself, you liken the chance that you will binge or overdo it at a later time. Also plan your exercise. You can give yourself permission to exercise less during the holidays but make a commitment to yourself to pick up the pace again in January after the holidays. Do go into the holiday season and each meal with a plan.
But how do you find the motivation?
It's more about the messages in your head than about your behavior. If you're a dieter who eats an Oreo, don't say to yourself, "I'm getting out of the habit, I'm going to gain weight, I might as well give up." Instead, say, "I did it, it's OK, I will get back on track with my diet." This type of flexible thinking leaves you in control and makes you more likely to pick up your exercise routine after the holidays. And consider rewarding yourself. If you stick to your plans, buy yourself a new CD, or flowers, or go out and enjoy a movie.