- SEEK ALTERNATIVE WAYS TO COPE WITH STRESS AND EMOTIONS. Walking, yoga, mindfulness meditation, singing along with your MP3 player, gardening, taking an herb-scented bath, having a phone conversation with a friend-these are just some of the many activities you can choose to help ease stress and provide a food-free alternative for channeling your emotions.
- KEEP TEMPTING FOODS AWAY FROM YOUR HIGH-STRESS ZONES. If you are under a lot of pressure at work, replace the candy jar on your desk with a squeeze stress ball or a desktop Zen fountain.
- CONSULT WITH A PROFESSIONAL WHO SPECIALIZES IN EMOTIONAL EATING. If you can"t curtail your emotional eating on your own, you may want to find a psychiatrist or therapist who specializes in food-mood issues. Your doctor or your employee-a.s.sistance program at work can likely provide a referral. The National Eating Disorders a.s.sociation has a toll-free information number as well as a directory of providers and support groups on its Web site: // Knowledge to Action: Your In Eating Strategy We have given you a menu of options for making healthy changes to your daily diet. We have reviewed the best food choices for health, the common barriers to healthy eating, and, so that you can truly savor your food, the connection between mindfulness and eating. Now it is time to put it all together and create a practical strategy that allows you to enjoy mindfulness at every meal-and to move closer to your goal of achieving a healthier weight. We call it your in Eating strategy, where the in in means being in the present moment. With your in Eating strategy, you will be able to set goals for mindful, healthy eating and mindfully avoiding overeating, figure out ways around any barriers that might keep you from reaching your goals, and lay out the steps you will take to reach your goals. This means being in the present moment. With your in Eating strategy, you will be able to set goals for mindful, healthy eating and mindfully avoiding overeating, figure out ways around any barriers that might keep you from reaching your goals, and lay out the steps you will take to reach your goals. This in inEating strategy will be incorporated into your comprehensive Mindful Living Plan in chapter 7.
As we have discussed, mindful eating encompa.s.ses what we eat as well as how we eat-habits that are deeply ingrained and that require dedicated effort to change. While there are many possible changes you can make on either of these dimensions of mindful eating, only you can decide which changes are the most important to you and the most doable. To help you identify your in inEating goals, what will help you reach them, and the barriers you may face, reflect on the series of questions that follow. Journaling may help you as you consider your responses and chart your strategy.
Use your reflections to choose the goals that are most important and doable for you, and create your own in inEating practice, like the example in table 7.1. Once you are successful at changing one habit, build on your success to make other healthy changes. Keeping a log of your in inEating progress may help you better achieve your goals.
Like all action plans, the inEating strategy is not meant to be a static doc.u.ment. As you gain experience with healthy, mindful eating and work through barriers, your goals and tips for overcoming barriers may change. Bear in mind the impermanent nature of all we do. Don"t be afraid to adjust things, as long as you make sure you stay committed to and working toward your ultimate goal: choosing healthy, delicious foods at every meal, making every bite a mindful bite, and losing weight and keeping it off.
Why do you want to eat more healthfully and mindfully?
Think about the reasons you want to make healthier food choices and choose smaller portion sizes. And think about all the reasons you want to bring mindfulness to your meals. They can cut across all parts of your life. It would be useful to write these reasons down in a journal so that you can reflect on them later.
Examples: I want to feel better about myself. I want to lose weight. I want to lower my bad cholesterol. I want to lower my risk of diabetes. I want to lower the carbon footprint of my food choices. I want to slow down so I can truly savor my food. I want to feel better about myself. I want to lose weight. I want to lower my bad cholesterol. I want to lower my risk of diabetes. I want to lower the carbon footprint of my food choices. I want to slow down so I can truly savor my food.
What"s bad about eating foods that are unhealthy for you or for the planet, eating too much, or eating mindlessly?
Think about the downsides of choosing unhealthy foods-for your own health and for the environment-and the downsides of eating more food than your body needs for nourishment. Think about the downsides of not paying attention to the act of eating or of ignoring the full implications of your food choices. Again, they can cut across all parts of your life.
Examples: I"ll stay heavy. I won"t feel good about myself. I"ll see my cholesterol go up. I"ll be wasting money and the planet"s resources by eating more food than I need. I"ll stay heavy. I won"t feel good about myself. I"ll see my cholesterol go up. I"ll be wasting money and the planet"s resources by eating more food than I need.
What healthy foods do you like? What healthy foods would you be willing to try? What mindful eating practices would you be willing to try?
Think about the healthy foods that give you joy. Think about the healthy foods that you do not currently eat but could consider adding to your meals. Write down those foods and the reasons that you want to make them a part of your meals. Then, think about all the practices of mindful eaters, which of those practices you would like to incorporate, and why.
Food examples: Dark leafy greens, since they will give my bones calcium and vitamin K. Plant proteins like walnuts and lentils, since they are better for the planet and have beneficial nutrients for my body. Brightly colored fruits such as strawberries and blueberries, because their natural sweetness will satisfy my sweet tooth without sending my blood sugar soaring. Dark leafy greens, since they will give my bones calcium and vitamin K. Plant proteins like walnuts and lentils, since they are better for the planet and have beneficial nutrients for my body. Brightly colored fruits such as strawberries and blueberries, because their natural sweetness will satisfy my sweet tooth without sending my blood sugar soaring.
Mindful eating practice examples: Focusing on my food will give me greater enjoyment during my meals. Choosing smaller portions will be better for the planet and will also help me curb my daily calorie intake. Focusing on my food will give me greater enjoyment during my meals. Choosing smaller portions will be better for the planet and will also help me curb my daily calorie intake.
What are some of the unhealthy foods that you could trade for healthier foods? What are some of the unmindful habits that you could most easily leave behind?
Think about the foods you eat that your body does not require for nourishment and that may actually harm your health-sugary drinks, refined grains, processed meats, salty snacks. Write down these foods and how you could trade them for healthier foods. Think about the habits you have that do not serve your desire to be fully present during the act of eating.
Food trade examples: I can choose unsweetened iced tea instead of soda pop. I can snack on crunchy vegetables instead of chips. I can buy wholewheat pasta instead of white pasta. I can drizzle olive oil on my vegetables instead of b.u.t.ter. I can choose unsweetened iced tea instead of soda pop. I can snack on crunchy vegetables instead of chips. I can buy wholewheat pasta instead of white pasta. I can drizzle olive oil on my vegetables instead of b.u.t.ter.
Mindful eating habit examples: I can have a silent cup of tea in the morning instead of spending my break calling a friend on my cell phone. I can tell my supervisor that I will be taking a full half hour for lunch instead of scarfing down lunch at my desk, and then make up that time later. I can have a silent cup of tea in the morning instead of spending my break calling a friend on my cell phone. I can tell my supervisor that I will be taking a full half hour for lunch instead of scarfing down lunch at my desk, and then make up that time later.
In what meal during the day would it be easiest for you to trade healthy foods for unhealthy foods? In what meal during the day would it be easiest for you to incorporate one or more of the seven practices of a mindful eater?
Your ultimate goal is to make every meal a healthy, mindful meal. But for some people, it can be overwhelming to attempt to change everything all at once. You may find it easier to pick one meal a day to start-perhaps the meal in which you have the most control over your food choices, the most time to eat, or the fewest distractions.
Food examples: I can make healthy food trades at: I can make healthy food trades at: - breakfast, since it"s the one meal I eat at home every day - lunch, because there"s a great salad bar in the cafeteria - the food court, because the burrito shop offers brown rice - the gym, because I can fill my water bottle instead of buying an energy drink - Sunday dinner, because I shop at the farm stand in the morning and cook a vegetarian dinner for the whole family - evening snack, since I can eat fruit instead of cookies Mindful eating practice examples: I can incorporate a new mindful eating practice at: I can incorporate a new mindful eating practice at: - breakfast, since I usually eat alone - lunch, since there is a great vegetarian restaurant in the food court where I can use chopsticks and experiment with taking smaller bites - dinner, since I can use a smaller plate to help myself choose smaller portions What are two or three obstacles that can make it hard for you to choose healthy foods and moderate portions? What are obstacles that could make it hard for you to eat more mindfully? What are a few ways around each of these?
Finding your way around obstacles that get in the way of healthy eating is a necessary and ongoing part of the process, and this is so for everyone, from a professional nutritionist to a person just starting out to make healthy choices. Think about some of the key things that keep you from making healthy food choices or lead you to overeat. They may be part of the list of barriers and habits we went over earlier in this chapter, or they may be something else entirely. Once you have the top two or three, write them down, and then come up with ways you can get around them. This will be your go-to list when things get tough and you are looking for reasons to return to your old ways of eating.
Examples: Obstacle: I don"t have enough time to eat breakfast. I don"t have enough time to eat breakfast.My solution: I"ll get my cereal and raisins ready on the counter the night before. Or I"ll get up fifteen minutes earlier so that I have time to eat breakfast in the work cafeteria before going to my desk. I"ll get my cereal and raisins ready on the counter the night before. Or I"ll get up fifteen minutes earlier so that I have time to eat breakfast in the work cafeteria before going to my desk.Obstacle: I snack mindlessly while I watch television late into the night. I snack mindlessly while I watch television late into the night.My solution: I can track my TV time and make sure it"s less than one hour at night. I can make a pact with a friend to call each other with a turn-off-the-TV reminder at a preappointed time to encourage each other to get a good night"s rest; to help us consume programs more mindfully, my friend and I can also share about the program we just watched and discuss which seeds it watered in us. Before going to the fridge at night or opening a bag of chips, I can ask myself whether I am truly hungry. I can go to sleep earlier. I can track my TV time and make sure it"s less than one hour at night. I can make a pact with a friend to call each other with a turn-off-the-TV reminder at a preappointed time to encourage each other to get a good night"s rest; to help us consume programs more mindfully, my friend and I can also share about the program we just watched and discuss which seeds it watered in us. Before going to the fridge at night or opening a bag of chips, I can ask myself whether I am truly hungry. I can go to sleep earlier.
The Bottom Line Mindful eating is a way to incorporate mindfulness into one of the most fundamental activities of our existence. It is a way to nourish our bodies and our minds. It is a way to help us achieve a healthier weight, and a way to appreciate the relationship between the food on our table, our health, and the health of the planet. It is a way to grow our compa.s.sion for all living beings and imbue reverence for life into every bite.
For something so rich in positives, though, it"s not the easiest of steps for us to take. Living as we all are in a society that spends so much time and money to promote unhealthy foods and mindless eating, and to limit access to healthy foods, it takes a dedicated, mindful effort to be able to focus on and choose the foods that are best for our bodies and best for our planet. The steps described in this chapter give you the tools you need to listen to your body, to live in the moment, and to become a truly mindful, healthy eater.
CHAPTER 6.
Mindful Moving.
BEING ACTIVE IS ONE of life"s miracles. It lets us play with our children, climb a mountain peak, or take a relaxing walk around the neighborhood with our friends and family. It also helps us focus our minds and get in touch with our senses, and it is one of the best and easiest ways to practice mindfulness in our daily lives. The systematic and deliberate nature of exercise-whether it"s walking or running or doing yoga-grounds us in the moment and connects us with our thoughts and what we"re seeing, hearing, and feeling. Physical activity can become an anchor of mindfulness in our day, and it"s also one of best paths toward weight loss.
THAT"S THE GOOD NEWS. The hard news, which we all know, is that it can be difficult to get the exercise we need to keep ourselves healthy and to keep our weight in check. It can be so much easier to stay on the couch than to lace up our shoes and get out the door for a walk. Our minds can easily conjure up excuses, and if this describes you, take heart that you are not alone: over half the adults in the United States don"t get the minimum amount of physical activity that they should.1 But don"t despair. Our bodies yearn to be active. It"s what they were made for. All we have to do is unleash that natural state of activity that we all have in us and that has been locked away by the automated, fast-paced, yet sedentary modern world in which we live. For to not be active, to not explore our physical selves and our connection with our senses, is to deny ourselves a treasure of well-being and a chance for personal transcendence.
As we have talked about in previous chapters, we live in a frenzied world that is often so filled with outside stimuli that most of our day is spent disconnected from our inner selves. We get lost in e-mail, the Internet, BlackBerries, television, or jumping from one social occasion to the next. Exercise, especially in mindfulness, gives you a break from all this and puts you back in touch with yourself and your senses. Let"s call it mindful moving. mindful moving.
When we consume food, we are actually taking in energy and storing it in our body physiologically. Much of the energy is to support the essential physiological and chemical processes in the body, but an important part of it is spent on moving our body physically, mostly through the hard work of our muscles. When we breathe, the medium is air; when we eat, the medium is food; and when we move, the medium is energy. When we walk, our muscles burn the stored energy and convert it into kinetic energy for our limbs, allowing us to move. This energy exchange is a miracle of life. When we look deeply into the nature of our physical energy, we can see that its sources are the sun, the rain, the air, the earth, and our food. Like conscious breathing and conscious eating, conscious moving can also lead us to the realization that everything is dependent on everything else.
Mindful moving is not just exercise for the sake of exercise. It"s an expression of our mindfulness practice that helps us touch the peace within, treasure what we have, and take real steps toward improving our health and well-being.
LET"S BEGIN THE MINDFUL-MOVING journey by taking a look at the sound science that backs the links between physical activity, health, and well-being. We will address questions such as: Why do I need to stay active? What are the benefits? How much physical activity do I need each day? What are the best types of physical activity for me?
Benefits of Exercise When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get. In the U.S. 2008 Physical Activity Guidelines for Americans 2008 Physical Activity Guidelines for Americans, the list of the benefits of exercise is so lengthy that it takes up an entire page (see table 6.1).2 Evidence shows that regular activity lowers the risk for many chronic conditions, including diabetes, heart disease, high blood pressure, and unhealthy cholesterol, as well as osteoporosis and certain cancers. It"s been shown to boost mood, improve quality of life, and help people better deal with life"s stresses. It also helps prevent weight gain and obesity and helps people maintain weight loss. To top it all off, it"s also been shown to extend life span. Really, the only thing that boosts health more than exercise is not smoking. Evidence shows that regular activity lowers the risk for many chronic conditions, including diabetes, heart disease, high blood pressure, and unhealthy cholesterol, as well as osteoporosis and certain cancers. It"s been shown to boost mood, improve quality of life, and help people better deal with life"s stresses. It also helps prevent weight gain and obesity and helps people maintain weight loss. To top it all off, it"s also been shown to extend life span. Really, the only thing that boosts health more than exercise is not smoking.
In addition to the many physical benefits of exercise, studies have shown that exercise has a profound impact on brain functioning, even if the exercise doesn"t begin until later in life. Dr. Kenneth Cooper-the father of aerobics-and his son Dr. Tyler Cooper write in their book Start Strong, Finish Strong: Prescriptions for a Lifetime of Great Health Start Strong, Finish Strong: Prescriptions for a Lifetime of Great Health that individuals in their forties who walk briskly for three hours a week can "stop the shrinkage of brain areas that are related to memory and higher cognition." that individuals in their forties who walk briskly for three hours a week can "stop the shrinkage of brain areas that are related to memory and higher cognition."3 They also explain that exercise is a.s.sociated with improvements in verbal memory and attention. They also explain that exercise is a.s.sociated with improvements in verbal memory and attention.
Table 6.1 HEALTH BENEFITS a.s.sOCIATED WITH REGULAR PHYSICAL ACTIVITY Children and Adolescents
Strong evidence - Improved cardiorespiratory and muscular fitness - Improved bone health - Improved cardiovascular and metabolic health biomarkers - Favorable body composition Moderate evidence - Reduced symptoms of depression Adults and Older Adults
Strong evidence - Lower risk of early death - Lower risk of coronary heart disease - Lower risk of stroke - Lower risk of high blood pressure - Lower risk of adverse blood lipid profile - Lower risk of type 2 diabetes - Lower risk of metabolic syndrome - Lower risk of colon cancer - Lower risk of breast cancer - Prevention of weight gain - Weight loss, particularly when combined with reduced calorie intake - Improved cardiorespiratory and muscular fitness - Prevention of falls - Reduced depression - Better cognitive function (for older adults) Moderate to strong evidence - Better functional health (for older adults) - Reduced abdominal obesity Moderate evidence - Lower risk of hip fracture - Lower risk of lung cancer - Lower risk of endometrial cancer - Weight maintenance after weight loss - Increased bone density - Improved sleep quality Dr. John Ratey, author of the book Spark: The Revolutionary New Science of Exercise and the Brain Spark: The Revolutionary New Science of Exercise and the Brain, also talks about the many mental and emotional benefits linked to regular physical activity.4 According to Ratey, exercise is key to enlarging brain cells, fostering learning, and decreasing stress, anxiety, and depression. He also states that exercise can help manage attention deficit disorders and addictive behaviors as well as help women deal with a lot of the unpleasant symptoms of menopause. Neural plasticity is an area of active research focusing on ways to change the neural activities and promote structural changes in the brain. According to Ratey, exercise is key to enlarging brain cells, fostering learning, and decreasing stress, anxiety, and depression. He also states that exercise can help manage attention deficit disorders and addictive behaviors as well as help women deal with a lot of the unpleasant symptoms of menopause. Neural plasticity is an area of active research focusing on ways to change the neural activities and promote structural changes in the brain.5 In his book In his book The Mindful Brain The Mindful Brain, psychiatrist Dr. Daniel Siegel indicates that both aerobic exercise and mindfulness practice can promote neural plasticity.6 Most important for the topic at hand, regular activity is an essential part of any weight-loss plan. A 2009 scientific review of over forty weight-loss studies found that regular activity by itself could lead to weight loss if people do not match their energy expenditure by eating more.7 When combined with less caloric intake, the losses were even greater. And as you might expect, the harder and longer people worked out, the more weight they lost. When combined with less caloric intake, the losses were even greater. And as you might expect, the harder and longer people worked out, the more weight they lost.
So How Active Should I Be?
This is the common and challenging question for most of us with busy schedules and no plans to try out for the Olympic marathon team. Overall, the quick answer is that any activity is better than none; and in general, the more active you are, the better. But you don"t have to quit your day job and devote yourself solely to the gym to see real benefits. According to Dr. Kenneth Cooper, going from no regular activity to walking two miles at a brisk pace five times per week can dramatically lower the risk of high blood pressure and heart disease while helping to improve mental and emotional health and manage stress.8 Increase the intensity by choosing more vigorous activities, such as jogging, step aerobics, or cycling, and you can get the same benefits in just twenty minutes of exercise three days a week. Increase the intensity by choosing more vigorous activities, such as jogging, step aerobics, or cycling, and you can get the same benefits in just twenty minutes of exercise three days a week.
These levels of activity generally align with the U.S. federal guidelines for optimizing health benefits with exercise. It is currently recommended that adults get two and a half hours a week of moderate-intensity aerobic activity (such as brisk walking, water aerobics, or ballroom dancing) or one hour and fifteen minutes of vigorous physical activity (such as jogging or running, swimming laps, or jumping rope; see table 6.2).9 Adding more activity to the daily routine will have bigger health payoffs. For those looking for more benefit, the guidelines recommend five hours per week of moderate-intensity aerobic activity or two and a half hours per week of vigorous-intensity exercise. Plus, they strongly encourage activities that strengthen our muscles, such as weight training, pushups, and sit-ups at least two days a week. Adding more activity to the daily routine will have bigger health payoffs. For those looking for more benefit, the guidelines recommend five hours per week of moderate-intensity aerobic activity or two and a half hours per week of vigorous-intensity exercise. Plus, they strongly encourage activities that strengthen our muscles, such as weight training, pushups, and sit-ups at least two days a week.10 DoModerate Intensity n"t Forget Strength and Flexibility While the main activities focused on weight control are things like walking and jogging, it"s important not to forget strength and flexibility exercises as well. And this is especially important as we age. Together, strength and stretching exercises build muscle, improve agility and balance, and help you avoid injury when you"re doing your aerobic activities. You should do strength and stretching exercises, in addition to aerobic activities (see table 6.3).
Like most types of activities, you can make strength training as complex or as simple as you"d like. At the most basic, you want to do it two or three times per week, with rest days between each session. Ideally, the exercises you do should work all the major parts of your body. And whichever exercises you"re doing, you want to do several repet.i.tions of each. Typically, trainers recommend eight to twelve repet.i.tions for each exercise, but for some individuals, as few as three repet.i.tions or as many as twenty could be appropriate. Some trainers may recommend doing two or three sets of the exercises, but research suggests you can achieve similar benefits by doing just a single set of exercises-and you may be more likely to stick to a shorter, single-set session.11 If you join a gym, a trainer can get you started on an individualized routine. If you work out at home, many books can help you create a routine with items around the house. Or you can buy a resistance band or similar device and follow the simple routines that come with the instructions.
Flexibility training should be done more often than strength training. Do it most days of the week, even every day. And it doesn"t really take too long. Always warm up a bit beforehand; then run through a series of stretches that cover all the major parts of your body. Again, many books or Internet sites can help guide you. Mindful Movements: Ten Exercise for Well-Being Mindful Movements: Ten Exercise for Well-Being, by Thich Nhat Hanh, may be particularly helpful, as it combines activities that focus on strength, flexibility, agility, and mindfulness.12 If you"re looking for something more formal or something you can do with a group outside the house, tai chi, yoga, Pilates, or an aerobics cla.s.s that includes stretching as part of the warm-up or cool-down are good alternatives as well.13 Supershort bouts of exercise done throughout the day-say, multiple ten-to fifteen-minute exercise sessions-can be a good way to fit exercise into the daily routine, especially when you"re just starting out. Though combining short bouts together may not be the best path toward weight loss, it may help prevent weight gain.14 The important thing is simply to get moving regularly. If this means stringing together short bouts of activity throughout the day, then that"s what you should do, and there"s evidence that it has many benefits. The important thing is simply to get moving regularly. If this means stringing together short bouts of activity throughout the day, then that"s what you should do, and there"s evidence that it has many benefits.15 Exercise Recommendations for Losing Weight For people who are overweight, recommended amounts of activity reach a bit beyond those for people who are just looking to improve their health. The 2008 Physical Activity Guidelines for Americans 2008 Physical Activity Guidelines for Americans suggests that most people who want to lose weight need to get at least five hours of moderate physical activity each week. suggests that most people who want to lose weight need to get at least five hours of moderate physical activity each week.
This may sound like a lot, especially if you are not currently getting much exercise. Take heart: these levels don"t need to be reached overnight. You should build up slowly, starting with an initial goal of two and a half hours each week and finishing at five hours or more each week. It can seem daunting at first, but building up slowly helps you get into a routine, and before you know it you"ll feel like something is missing from your day when you don"t get your exercise in.
Although there"s some debate about whether exercise alone can achieve significant weight loss in people-with some researchers concluding that it can16 and others concluding that it can"t and others concluding that it can"t17-one thing is clear: the most effective way to lose weight is by combining increased activity with a healthy diet that cuts back on calories. The American College of Sports Medicine (ACSM) recommends that people trying to lose weight increase their activity and cut back on calories so that they create an overall calorie deficit of about five hundred to one thousand calories a day.18 This would translate to losing one to two pounds a week. What does this mean to real people? It"s really pretty simple. To create an overall calorie deficit of five hundred calories in a day, you can burn about three hundred calories more than usual by walking about three miles (one mile generally equals one hundred calories) and cut back on what you eat by about two hundred calories by skipping a bag of chips or a bottle of sugar-sweetened soda. This would translate to losing one to two pounds a week. What does this mean to real people? It"s really pretty simple. To create an overall calorie deficit of five hundred calories in a day, you can burn about three hundred calories more than usual by walking about three miles (one mile generally equals one hundred calories) and cut back on what you eat by about two hundred calories by skipping a bag of chips or a bottle of sugar-sweetened soda.
Of course, you can do other combinations. And to get up to one thousand calories a day deficit, you just increase both sides of the equation: get more activity and cut back on more calories. However you do it, it"s important to be sensible. Weight loss isn"t a sprint; it"s a continuous journey. So while you need to make deliberate changes that make a difference, you also need make sure they are changes you can maintain over the long term. You don"t want to start out your first week by going to the gym for three hours a day only to get burned out and not go back for two years. Take it slowly. Gradually increase your activity and shave off a few junk-food calories to achieve your sensible goal of a five-hundred-to-one-thousand-calorie deficit per day, and keep it there.19 Though the pounds won"t melt off like magic in the first few days, you can feel confident that they Though the pounds won"t melt off like magic in the first few days, you can feel confident that they will will drop off, and by doing things the right way, they"ll be much more likely to stay off in the long term. drop off, and by doing things the right way, they"ll be much more likely to stay off in the long term.
The ACSM guidelines encourage those trying to lose weight to strive for an initial goal of 150 minutes (2.5 hours) of moderate-intensity exercise (such as brisk walking, ballroom dancing, bicycling) each week or 20 minutes of vigorous-intensity exercise (such as jogging, aerobic dancing, singles tennis, jumping rope, or swimming laps) three times per week, which is similar to the recommendations of the 2008 Physical Activity Guidelines for Americans 2008 Physical Activity Guidelines for Americans for optimizing health benefits. After reaching and maintaining this amount of exercise, individuals should increase their energy expenditure to at least 200 to 300 minutes of exercise per week. This is the equivalent of 40 to 60 minutes a day in one or multiple segments, five days a week. for optimizing health benefits. After reaching and maintaining this amount of exercise, individuals should increase their energy expenditure to at least 200 to 300 minutes of exercise per week. This is the equivalent of 40 to 60 minutes a day in one or multiple segments, five days a week.
Keeping It Off Of course, just as important as taking off the weight is keeping it off. And regular physical activity continues to be a key ingredient in weight maintenance. Both the 2008 Physical Activity Guidelines 2008 Physical Activity Guidelines and the ACSM guidelines recommend two to three hundred minutes of activity per week to keep weight off over the long term. Some evidence points to even more. Data from the National Weight Control Registry, which tracks nearly four thousand people who have lost significant amounts of weight, found that people are most successful at keeping the pounds off if they regularly got sixty to seventy-five minutes per day of moderate-intensity activity like brisk walking, or thirty-five to forty minutes per day of more vigorous activity such as jogging. and the ACSM guidelines recommend two to three hundred minutes of activity per week to keep weight off over the long term. Some evidence points to even more. Data from the National Weight Control Registry, which tracks nearly four thousand people who have lost significant amounts of weight, found that people are most successful at keeping the pounds off if they regularly got sixty to seventy-five minutes per day of moderate-intensity activity like brisk walking, or thirty-five to forty minutes per day of more vigorous activity such as jogging.20 These are average amounts of activity, and there was quite a bit of variability in the amount of activity required; some people needed more activity to stay at a healthy weight, and some required less. It"s very individualized, and you"ll need to determine this for yourself. If you"re eating the same amount of food and your weight is creeping up, you may need to exercise more. These are average amounts of activity, and there was quite a bit of variability in the amount of activity required; some people needed more activity to stay at a healthy weight, and some required less. It"s very individualized, and you"ll need to determine this for yourself. If you"re eating the same amount of food and your weight is creeping up, you may need to exercise more.
Table 6.2 EXAMPLES OF DIFFERENT AEROBIC PHYSICAL ACTIVITIES AND INTENSITIES [image]
Source: U.S. Department of Health and Human Services, 2008 Physical Activity Guidelines for Americans 2008 Physical Activity Guidelines for Americans (Washington, DC: U.S. Department of Health and Human Services, 2008). (Washington, DC: U.S. Department of Health and Human Services, 2008).
Television, Weight, and Health For many of us, television has become a daily companion. It keeps us informed about happenings across town and around the globe. It alerts us about severe weather and other breaking events. And it"s generally considered a source of entertainment and relaxation.
Unfortunately, a lot of us have taken TV watching to the extreme, letting it become a huge part of our daily lives. According to Nielsen Media, the average American watched four hours and forty-nine minutes of television each day during the 20082009 season, and current trends suggest that this number will continue to rise each year.21 Kids spend more time watching television and playing on computers each year than they do in school, and the weekly screen time for adults is getting close to the equivalent of a full-time job. Kids spend more time watching television and playing on computers each year than they do in school, and the weekly screen time for adults is getting close to the equivalent of a full-time job.
Table 6.3 HOW ACTIVE SHOULD I BE?
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Sources: American College of Sports Medicine, ACSM"s Guidelines for Exercise Testing and Prescription (Philadelphia: Lippincott Williams & Wilkins, 2006); J. E. Donnelly et al., American College of Sports Medicine position stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults, Medicine & Science in Sports & Exercise 41 (2009): 45971; U.S. Department of Health and Human Services, 2008 Physical Activity Guidelines for Americans (Washington, DC: U.S. Department of Health and Human Services, 2008).
It"s understandable how this happens. Companies spend billions of dollars to entice you to watch their shows and their ads so you will buy their products and then come back and watch even more ads. And they"re all very good at their jobs. But as we let ourselves and our kids get caught up in this vicious cycle of watching and buying, our mental and physical health suffers.
As mentioned in chapter 1, time spent watching television ties directly to rates of obesity. Studies have shown that men who watched three or more hours of television per day, and women who watched four or more hours of television per day, were two times more likely to be obese than those who watched less than one hour a day.22 The large-scale and long-running Nurses" Health Study has shown that the risk of obesity in women increased by nearly 25 percent for each two-hour block of time women spent watching TV each day. The large-scale and long-running Nurses" Health Study has shown that the risk of obesity in women increased by nearly 25 percent for each two-hour block of time women spent watching TV each day.23 Even those who were very physically active couldn"t fully escape the obesity risk linked to large amounts of television viewing. Even those who were very physically active couldn"t fully escape the obesity risk linked to large amounts of television viewing.
And the downsides of television viewing don"t stop just at weight gain. It"s an equal-opportunity hazard that has also been found to increase the risk of diabetes, as well as heart disease risk factors such as high blood glucose, high blood pressure, high triglycerides, and low HDL ("good") blood cholesterol.24 So how is it that television can be so bad for you, even in those who are physically active overall? There are several possible reasons. Time spent watching television is time you"re not spending being active, even if it"s just padding around the house doing various things. This means you burn fewer calories, which can lead to weight gain and a host of unhealthy risk factors. In addition, some researchers posit that television watching is strongly a.s.sociated with mindless consumption of unhealthy high-calorie snacks and beverages, since many people tend to snack while watching television. A good example is a 2006 study that found that subjects who watched television ate significantly more food than did a similar group who listened to cla.s.sical music.25 Taking this idea a step further, researchers suspect that the food ads on television increase consumption not only while people are in front of the TV but also throughout the day. And there is some good evidence to back this up. One study showed that those who watched the most television were more likely to eat dinner at fast-food restaurants. Taking this idea a step further, researchers suspect that the food ads on television increase consumption not only while people are in front of the TV but also throughout the day. And there is some good evidence to back this up. One study showed that those who watched the most television were more likely to eat dinner at fast-food restaurants.26 And another study showed that those who watched two or more hours of television per day had the highest intake of calories, while those who watched less than an hour had the lowest. And another study showed that those who watched two or more hours of television per day had the highest intake of calories, while those who watched less than an hour had the lowest.27 The result of this sedentary lifestyle and an increased intake of often-unhealthy calories is a toxic mix that not only promotes weight gain but also increases risk factors for heart disease, diabetes, and stroke.
Because of all this, it"s important to be mindful about how much television you watch. Most recommendations say that adults and children shouldn"t get any more than two hours a day. And the closer you can get this figure to zero, the better. This can be hard to do for many of us, but this is where practicing mindfulness can be helpful in changing our television-viewing habits.
Television-Viewing Meditation When you find yourself reaching for the television remote control, stop and take a few in-breaths and out-breaths.
Breathing in, the remote control is in my hand.Breathing out, why am I watching television?
By pausing and breathing, you are breaking your ingrained autopilot habit of watching television whenever you are tired, bored, feeling restless, or wanting to relax. Breathing in and out mindfully helps you reconnect to your current state of feelings and thoughts. Being mindful helps you be in touch with what is really helpful to cope with the particular physical or emotional state you are in. You may then realize that television is not the antidote for your current state of body or mind. If you are tired, the images and sounds from television stimulate your senses more instead of helping you relax and rest. Just breathing in and out helps you realize that a wiser solution to your tiredness is to lie down in a comfortable position, close your eyes, and focus on your breath to allow your body to calm down and truly rest. Or if you are feeling blue, by being mindful you realize that it is better to call your good friend to chat about what is bothering you than allow the sights and sounds of television to camouflage an emotion that needs your care. We invite you to explore appendix D, which offers more than fifty creative alternatives to television watching, many of which involve physical activity.
Barriers and Challenges That Prevent Physical Activity Now that we have covered some of the benefits of activity and how much we need it to stay healthy and keep our weight in check, it"s time to figure out how to actually make that happen. For a few people, it"s as easy as deciding to be more active, buying a good pair of walking shoes, and just getting out the door to a new, active life. For most of us, though, it"s a bit harder than that. There are a lot of things in life that can keep us from getting the activity we need. They can be mental barriers, physical barriers, social barriers, or any manner of things that work against our getting out that door for a workout.
For our health and happiness we need to figure out a way around these barriers and carve out a permanent s.p.a.ce in our lives for activity. Once you do this, before you know it, activity will become an indispensable part of your daily routine that keeps you on the path of fitness, good health, and mindfulness.
If you asked most people whether being more physically active would be good for their health and mental well-being, almost all would say yes, yet according to the latest data, more than half of all adults in the United States don"t get enough physical activity, and 25 percent don"t exercise at all.28 There are a lot of reasons for this disconnect between knowledge and action, some that exist within ourselves and some that exist outside ourselves. With the rare exception, though, we can navigate around and over most such barriers and find our way to a more active life. There are a lot of reasons for this disconnect between knowledge and action, some that exist within ourselves and some that exist outside ourselves. With the rare exception, though, we can navigate around and over most such barriers and find our way to a more active life.
What makes active people active and sedentary people sedentary? Many studies have sought to answer that question, and the findings may not come as much of a surprise: People are more likely to be active if they believe they"ll be successful at it-that they"ll be able to do it regularly, they won"t be too tired, they"ll be able to do it without feeling bad or embarra.s.sed.29 People are more likely to be active if they believe they"ll get benefits from it-that they"ll feel better, they"ll lose weight, they"ll lower their risk of heart disease. People are more likely to be active if they believe they"ll get benefits from it-that they"ll feel better, they"ll lose weight, they"ll lower their risk of heart disease.30 People are more likely to be active if their physical and social environment supports an active lifestyle-if they live in safe neighborhoods, have access to parks and walking paths, and have family and friends who encourage them. People are more likely to be active if their physical and social environment supports an active lifestyle-if they live in safe neighborhoods, have access to parks and walking paths, and have family and friends who encourage them.31 The flip sides of these positive forces that make it easier for people to be active are the barriers that can keep us from being active. Leading the list for most of us: lack of time. But myriad other obstacles can stand in the way of becoming more active, like fear of not meeting our exercise goals, fear of being injured, fear of being made fun of, not having enough money for the right equipment or gym membership, or simply disliking exercise.
These are all valid concerns. But with a little creativity and forethought, you don"t need to give up on your active-living journey before it starts. How can you overcome these barriers? You simply need to make a plan. Figure out what you want to do and how you are going to get there. Even the person for whom it seems exercise comes as second nature has to work all the time to overcome barriers to staying active.
The cornerstone of any plan is commitment: commitment to being active, commitment to losing weight, and commitment to the plan itself. While this sounds a bit stark, it"s really not. Our lives are dynamic ent.i.ties: our schedules change, our att.i.tudes change, our relationships develop. So any plan has to be flexible enough to work through all of these factors, and more. But your commitment to the goal of being more active-and the goal of finding a way finding a way to become more active-is essential. And it"s easier than you think, although it doesn"t happen overnight. to become more active-is essential. And it"s easier than you think, although it doesn"t happen overnight.
Be warned that whenever you try to adopt a new habit, it is natural to backslide a bit. If you find that you have fallen away from your exercise plan for a day, a week, even a month, do not judge yourself harshly as a failure. Just start again. Every day is a new day, an opportunity for a new beginning. You can begin anew every moment. Start small, with baby steps, and before you know it activity will be as much a part of your life as sleeping and brushing your teeth.
Now, let"s address some of the more common barriers people have when it comes to being more active, and the steps you can take to overcome them.
"I Just Don"t Have Time"
If there were an award given for the most common issue that keeps people from exercising, the hands-down winner would be: "I just don"t have time." And it"s certainly a valid issue. People have busy schedules-work, family, household ch.o.r.es, soccer games, school recitals, book clubs, and more. Time is precious and hard to come by. But this doesn"t mean you can"t carve out s.p.a.ce for regular activity, especially when you think about the health boost you will get and how it will help you maintain your healthy weight. Try to make exercise as essential a daily routine as eating or sleeping. It may be tough to fit it in at first, but after a while the day just won"t seem complete unless you"ve had your exercise. You"ll miss the renewal and joy you get from exercising.
Consider the following ways to work around this barrier: - WAKE UP EARLY. When the day gets rolling up to full steam, it can be hard to find the time to exercise. Wake up early and do yoga in your living room, head out the door for a brisk walk to enjoy the fresh morning air, or head to the gym before others in the house are up needing your help or company.
- ENERGIZE YOUR LUNCH. After mindfully eating your lunch, gather some friends and head for a walk before you have to head back to work or your ch.o.r.es. Even a fifteen-minute walk after lunch helps reenergize you during midday.
- GET YOUR WORKOUT CLOTHES AND SHOES TOGETHER THE NIGHT BEFORE. This way you"ll be packed and ready to go-either in the morning for an early workout or later in the day when a workout window opens.
- FIT IN SOME EXERCISE HERE, SOME EXERCISE THERE. If you just can"t fit in one solid block of exercise, try stringing together a few smaller bouts: a twenty-minute walk first thing in the morning; a twenty-five-minute walk at lunch; and a fifteen-minute walk home from the store after work. Together, you"ve reached sixty minutes for the day.
- FIND THE PHYSICAL ACTIVITIES THAT YOU ENJOY. Explore different types of physical activities-bicycling, dancing, Frisbee, hiking, table tennis, swimming, tai chi, rock climbing, golf, yoga, and more. Find what you really enjoy. It"s easier to stick to a physical activity routine when you have fun doing it.
"I"m Too Tired"
Don"t let the "tired" excuse drag you down. It"s an easy one to use, and one we can all relate to. Our lives are filled with many, many responsibilities that take up a lot of our energy, and when we finally find a spare moment to ourselves we often want to put our feet up and relax rather than lace up our shoes and get out the door for a walk.
And, of course, there are times when we"re just so tired that there"s nothing we can do but crawl into bed when we have the chance. But when you think about it and examine how you are feeling right in the moment, you will come to realize that these times are very rare. In most cases, getting some exercise is just what we need to clear our minds of the day"s problems, make us feel empowered, and give us a boost of energy to get us through the rest of the day.
Consider these ways to work around this barrier: - EXERCISE DURING YOUR MOST ENERGIZED PART OF THE DAY. We all have parts of the day where we feel better than others. Some people are morning people. Some people are evening people. Some people like midday. Whichever you are, try to schedule your workout during that part of the day when you usually feel your best.
- TURN OFF THE TELEVISION. Nothing saps one"s energy like television. Whether it"s a good show or bad show, once you sit down in front of the television you are much less likely to get up and go get the exercise you need. So, before you decide to sit down and watch your favorite shows, get out the door for a brisk walk, ride your bike, or shoot a few baskets. Perhaps you will be so invigorated from your workout that you"ll decide to do something else that you really need to do with your time instead of watching television.
- SCHEDULE WORKOUTS WITH FRIENDS. Nothing helps keep your workouts on track-even when you"re tired-like support from your peers. Get a group of friends together, and set a regular time to meet them for a trip to the gym or a good jog. They"ll keep you honest-not letting you off too often for being too tired to work out-and you"ll be doing the same for them.
- KEEP AN EXERCISE LOG. Whether you do it online or in a notebook, keeping a log of your workouts can be a great way to motivate yourself and get yourself out the door. You"ll be amazed at how easily you"ll wave off your fatigue and just get out of the door when you"re faced with entering zero minutes of workout time for a whole day.
"I Don"t Want to Look Silly"
Almost anyone who"s ever been to a gym has felt awkward compared with the fitness buffs at the weight machines, with their toned triceps and lean physiques. It"s only natural, especially for many people who are overweight or don"t feel comfortable with their bodies. But there"s no reason to let these feelings stop you. Your health and your weight are important priorities, not what people may or may not be thinking about you. This is another opportunity to practice mindfulness by fully immersing yourself in the present moment without judgment. Focus on your body and the workout, the movement of your arms and limbs-not the people around you. And the more you exercise, the more time you spend at the gym or jogging on the bike path, the more comfortable you"ll feel.
Consider these ways to work around this barrier: - WORK OUT AT HOME AT FIRST. If you really feel self-conscious about working out in public, find an exercise video or exercise show that you like, and follow along in the comfort of your own living room. This will help you feel more confident and competent and show you that you deserve to be outside on the paths or in the gyms just like everybody else.
- SCHEDULE AN APPOINTMENT WITH A TRAINER. Most gyms offer free or low-cost sessions with a trainer for those just starting out. A trainer can show you how the machines work and help you create a training plan that is personalized to your own conditions and goals. This will take away some of the mystery and build up your confidence.
If you continue to feel that you have an image problem, you may want to seek the help of a professional psychotherapist or psychologist specializing in body image. The government Web site healthfinder.gov has links to several Web sites that offer information and professional referrals on body image and eating disorders.
"It"s Too Much; I Don"t Know Where to Start"
It"s easy to feel overwhelmed by these negative thoughts: "I have tried so many times in my life to lose weight, eat right, and exercise more, and I am not getting anywhere." Living with mindfulness means that you are not dwelling on your past. The past is already gone. You have the power to not repeat the past habits that did not work for you. You have the choice to follow a different path, a different way of living that is aligned with your intention. By now, chances are that you already have a good picture of why you failed with all your previous attempts. Take a few deep breaths, relax, and know that you don"t have to do everything at once. A small change here and there builds up over time.
Consider this suggestion: - MAKE PROGRESSIVE GOALS, AND KEEP TRACK OF YOUR PROGRESS. You need to start somewhere, so the best thing to do early in your journey is to set an achievable goal and then build from there. If your ultimate goal is to walk ten thousand steps per day, make your first goal three thousand steps per day. Keep track of your progress every day, recording how many steps you"ve taken in your exercise log, and once you have met that goal and maintained it for little while, increase your goal to six thousand steps per day and build up again. You can keep track of your goals and progress by using a notebook and pen, or one of the many online tools-whichever you like best. The important thing is being consistent with your activity and your tracking.