Dr. Kenneth Cooper, the father of the aerobics movement, has said that maximum health benefits are obtained by participating in any activity that increases your heart rate for at least 30 minutes, three times a week.
Thirty minutes of aerobic exercise is enough to release endorphins into the brain. Endorphins are chemical substances produced by the body that are many times more powerful than morphine. Endorphins are responsible for the sensation of peace, well-being, and exhilaration commonly experienced by people who exercise regularly.
If you make a commitment to exercise for just 90 minutes a week , it will make you happier and it will help you replace your self-destructive habits with healthy new habits.
It doesn’t have to be competitive basketball. Brisk walking, swimming, or an exercise class will do the trick. Every lasting change costs something in terms of time, energy, and money. But if you stick with it, the payoff is a thousand to one.
You can’t exercise away all the temptations to go back to your old habit, of course. You need a plan that works 24/7. The best alternative for self destructive habits is active diversion .
Keeping busy—keeping your mind off the temptation to drink, smoke, or overeat—is the strategy that all successful selfchangers use. Exercise is the healthiest substitute for bad habits, but it’s not the only substitute that works.
You are the only person who can know what will work for you. Whatever keeps you busy and takes your mind off your craving for a drink, a piece of cake, or a shopping spree will work for you. It has to be something you enjoy. Playing your favorite game, reading a book, listening to music, cleaning the house, or working on a home improvement project are all healthy alternatives.
Beware of Procrastination
The biggest danger in this stage is procrastination. Try these strategies at the first sign that you’re trying to put off your commitment:
· Weigh the benefits of acting versus the effects of procrastinating.
· Set achievable goals. Trying to pay off your credit card next month will only set you up for
failure. Paying off the credit card in six months or one year gives you a much greater
expectation of success.
· Get started. Do something. Sign up for an exercise class or go for a ride on your bike. Activity
is the best antidote for procrastination.
· Don’t beat yourself up if you’re not perfect all the time. It’s not about perfection—it’s about
making progress one step at a time.
Knowing yourself is the key to successful planning. What are the real reasons for your habit?
What are the real causes of your procrastination? Your greatest enemy at this stage is fear of failure. That’s normal. Don’t let it bother you. Just set a date and stick to it.
Be sure to set a date that’s in the near future—two weeks from today, not two months from today. If you give yourself too much time, you’ll be more likely to procrastinate.
