Issue link: http://viewer.e-digitaleditions.com/i/85232
women want to run marathons or undertake other forms of endurance sports but all of us would agree that we want to enjoy good health. One way we can improve the likelihood of this for ourselves is to increase our level of physical activity. Born exercisers understand this concept of reward and that it acts as a powerful motivator in maintaining the exercise habit. Rarely will you hear these women describe the rewards as "I exercise to get big muscles or to run faster or to look thinner" but rather the more common response is along the lines of "I exercise because it makes me feel good It is never too late to become what you " might have been" -George Eliott or it helps me cope better or it gives me increased vitality." A similar sentiment is expressed by women who been given a clearance from their doctor to exercise after breast cancer, when they say exercise has helped them regain control over their bodies and their lives (a sense of self mastery) after a period of feeling everything was 'outside of their control' as they moved through their treatment to return to full health. For these women exercise not only helped them regain their strength but, equally importantly, enabled them to experience a renewed sense of self confidence. Over the years, advances in early diagnosis and treatment have shifted the emphasis from merely surviving treatment, to survivorship. Exercise has a contribution to make to this shift in emphasis because of its positive impact on the quality of life. So what about women who are not regular exercisers? What might resonate with them? For many, starting a fitness routine is not difficult (most will have put it on their New Year resolution's list more than once) However it is not, 'the starting to exercise' that is the challenge, but rather making it an integral part of each day. Keeping to the but most of them have strategies they put in place to cue in the behaviour and lace up their shoes! Some strategies that I think readers may find helpful are; SHIFT YOUR PERCEPTION FROM RIGID EXERCISE AND THINK IN TERMS OF BEING PHYSICALLY ACTIVE EVERY DAY – identify a variety of things that you enjoy and think of them as a menu from which you can choose something each day regardless of the weather or time of the day. This puts exercise in a positive framework rather than something punitive. FORGET ABOUT WEIGHT LOSS AND FOCUS ON FEELINGS. Exercise spills over into other areas of life and once you have felt the benefits, other less desirable habits such as eating unhealthy foods start to look less appealing and weight loss starts to take care of itself. EXERCISE IN CLOTHES YOU FEEL GOOD IN. This adds to the enjoyment of exercise. routine is about identifying the appropriate cue followed closely by a meaningful, realistic reward. One of the most helpful rewards is to focus on the feelings that result from exercise rather than the often less achievable 'look '. To become a successful regular exerciser, each of us needs to recognise the reward that will act as our powerful motivator to sustain the behaviour. The challenge of keeping to a regular routine is not exclusive to new exercisers, so beginners can take heart. Many successful long term exercisers would admit that they are prone to days when they feel less motivated MAKE SMALL CHANGES. Often getting started can seem daunting but success is more likely if you start with small, realistic changes. Little changes make good habits easier to establish and mastering a small change builds confidence and encourages us to make bigger changes. This creates a long term focus and supports good exercise habits as a life long practice rather than a 'quick fix'. FIND YOUR SELF AN EXERCISE BUDDY WHOSE COMPANY YOU ENJOY AND WHO WILL SUPPORT YOUR EFFORTS. Some studies have shown that the social component of exercise is particularly important to breast cancer survivors. If you need help to keep yourself accountable, sign an exercise contract with your exercise buddy. Encouraging a friend to exercise regularly with you not only benefits you but may be one of the best gifts you can give them. USE A PERSONAL TRAINER – they can help you set realistic goals and identify milestones along the way to keep you focused and accountable. Sharing personal training sessions with a friend can be an economical way for both of you to get great results. In the words of George Eliott,"It is never too late to become what you might have been". Marie-Therese Borland has worked at Waikato Breast Care Services for most of her professional career. She is also a qualified fitness instructor and personal trainer associated with a Hamilton gym. She has a special interest in women who have had breast cancer and who wish to develop an interest in fitness as a life long habit to enhance their well being. As hobbies she enjoys swimming, tramping, bike riding, great food and good wine! . The challenge of keeping to a regular routine is not exclusive to new exercisers, so beginners can take heart.