Opening your mind, however, to the possibility that exercise can be used for something other than reshaping your body may just put physical activity within your reach. Consider these different activities and how you may use them to further your new goals:
Cardio Goals
You know cardio burns calories and that helps with losing weight. It can also:
- Strengthen your heart, making it work more efficiently
- Increase your lung capacity
- Improve bone density
- Lower bad cholesterol and reduce your risk of heart disease and diabetes
- Lower stress, depression and anxiety
- Help you sleep better
Looking at these benefits may help you come up with new goals. For example, knowing cardio can lower bad cholesterol, could inspire you to set a goal to get off your cholesterol meds using regular workouts. Or you could work toward reducing your stress by scheduling short workouts throughout the day. Try some of these workouts to get your heart rate up and start making improvements to your health:
Learn more at Why You Need Cardio Exercise.
Strength Training Goals
Like cardio, strength training is great for losing fat and gaining muscle — both of which contribute to looking better. Since you're getting away from perfection, though, other reasons to lift weights include:
- Increased strength and endurance
- Protection from injuries
- Better coordination and muscle control
- Improved balance and stability
Use some of these benefits to set your new goals. For example, if you have problems with back pain caused from sitting too much, set a goal to try exercises to reduce your pain. If you fade out when you're doing yardwork or housework, set a goal to strengthen your entire body, so your daily chores become easier. These workout ideas will give you a place to start:
- Basic Beginner Strength
- Total Body Strength & Stretch
- Beginner Ball for Balance and Stability
- Total Body Home Workout
Yoga is all about balance and making the connection between the mind, body and spirit while developing strength and flexibility. If you have tight muscles, use yoga workouts to increase your flexibility. If you're stressed out, set a goal to do a short yoga workout in the morning or evening for more relaxation. You can also try these simple poses anytime you need a break:
- Mountain Pose. Most yoga movements begin with mountain pose, a move that allows you to align your body and pause for a moment to become aware of how you feel. It seems as if you're just standing there, but the pose is actually very active and you can do it anytime, anywhere.
- Sun Salutations. Sun salutations are often used to warm up the body during yoga. The movement follows your breath and involves opening up your chest and then falling forward, feeling a great stretch and release in your back and hamstrings.
- Corpse Pose. This pose is usually done at the end of yoga class and, like Mountain Pose, is a great way to pause and just think about your breathing and how you feel.
Try more yoga poses in these yoga workouts and find detailed instructions for a variety of yoga poses.
Like yoga, Pilates is another activity that requires your full attention, which can strengthen your connection to your body along with working on core strength and endurance. These simple Pilates moves are great for focusing on your body and learning how to fully engage your core for strength and stability:
- Breathing exercises. Learning to breath correctly is the basis of a complete Pilates practice. It's also a great way to promote relaxation.
- Pelvic tilts. Pelvic tilts help you learn more about how to use your abs without engaging other muscle groups to get maximum control.
- Pelvic Clock. This subtle exercise helps you learn how to fully engage your abs and pelvis for support during other exercises.
You can find more exercises in these Pilates workouts and visit our Pilates Site for more information about how to get started with Pilates.
It can be difficult to let go of goals you've had for so long, and you may even feel a little lost at the idea of giving up that perfect body. What you also give up, though, is a constant frustration and guilt with being unable to achieve those goals. Once your goal for perfection is out of the picture, imagine the tangible things you can accomplish, and you may just turn into that active person you've always wanted to be.
Sources:
Avalos, Laura C., Tylka, Tracy L. [link urlhttp://psycnet.apa.org/index.cfm?fa=search.displayRecord&id=C5441E93-C3DB-6FDD-A6D8-8EEAA6C847E3&resultID=2&page=1&dbTab=pa]Exploring a Model of Intuitive Eating With College Women. J Couns Psy. 2006 Oct Vol 53(4) 486-497.
Brownell, Kelly D. Dieting and the search for the perfect body: Where physiology and culture collide.. Behavior Therapy. 1991 Win Vol 22(1) 1-12.
Malina, Robert M., et al. Somatotype and cardiovascular risk factors in healthy adults. Am J Human Bio, 1998 Vol 9(1) 11 - 19.
McAuley E, Mihalko SL, Bane SM. Exercise and self-esteem in middle-aged adults: multidimensional relationships and physical fitness and self-efficacy influences. J Behav Med. 1997 Feb;20(1):67-83.
