I have always been a natural couch potato (or, to use a more modern image, perhaps a computer-desk-chair potato). I didn't play sports in high school or college; I consider hiking something that should only happen in post-apocalyptic circumstances; and if you ever hear of me participating in a 5K or any other form of organized exertion, please call 911 and tell them that I have been kidnapped and replaced by an impostor. I did have a gym membership once, though the main result was that I developed an elaborate pantomime to communicate, "Oh, no, I forgot something important back at the house!" as a way to save face when I left after only ten minutes.
A few years ago, when I was on one of my many quests to drop a few pounds after a baby was born, I picked up a stack of magazines touting amazing weight loss stories. In every single one, the people who'd lost the weight said their secret was that they'd learned to combine fun with physical activity. Next to a corresponding array of vivid color pictures, one woman talked about how she signs up for all sorts of triathlons and marathons, and pulls the kids around in a bike cart for weekend fun. You too could be physically fit if you would just adopt an active lifestyle! the article seemed to say. I thought about that for a moment, then tossed the magazine aside and muttered, "I'd rather be out of shape."
I am amazed and impressed with people who have a natural love of physical activity. But I am truly, emphatically not one of them.
So it's been a very surprising turn of events that I am now a regular runner. In fact, I've been jogging at least three times a week for the past year, and show no signs of slowing down. Friends and family who have known me for a long time are dumbfounded by this turn of events (perhaps wondering which future saint should be credited with the miracle), and I've been replying to a lot of emails that ask the burning question, "What changed?????"
No, I haven't magically transformed into one of those energetic people whose idea of a good time involves pulling out the kayak and dusting off the rock-climbing harness; you still need to call 911 if you see my name on the list of participants in a 5K. But I have developed a great appreciation of the occasional run, and it's benefited me in a lot of different ways: I'm in the best shape of my life (by computer-desk-chair potato standards -- but still!) and I have more energy than I did when I was 20. I think the reason that people who know me keep begging for my secrets is because they understand with great clarity that if someone as lazy as I am can develop a lasting exercise routine, truly any human being on earth can. And thus here are my top six tips:
1. Add music
This may not be as much of a draw for people whose lifestyles are different from mine, but for me, the power of music cannot be overstated. I have very little time in my life in which I can zone out to my favorite songs. Turning up the sound dock so that it can be heard over the racket of whining and shrieking just doesn't create the ambiance you'd hope it would, and certain of my favorite tunes aren't ideal for playing in the car when I have a captive audience of children on board (cough-cough Tupac). (Before you email me about that, I note that a Tupac classic is on the official Vatican playlist!) And so the prospect of getting some time alone with my iPod is a huge motivator for me to get out and run -- in fact, I think of it like I'm going out to listen to music, and will happen to be moving my feet a lot as I do so.
2. Keep it simple -- very simple
It doesn't take much to get me to give up on my exercise plans, which is why it was important for me to find an activity that is extremely simple. If I had to air up bike tires or find my yoga mat or fool with any other kind of equipment, I would give up long before any exercising started happening. This is why running works so well for me: It requires very little in the way of equipment and preparation.
3. Set the bar low
A friend who's into running asked me recently if, in my opinion, it was even worth going for a jog if she only had time to do three miles. I laughed in response, since I usually only do one mile, maybe one-and-a-half at best. I have precious little free time, and am not inclined to devote too much of it to exercise. Also, when I can find some extra moments to take a jog, I often have a short window (e.g. yesterday I had barely 20 minutes between when my husband got home from work and when I needed to start dinner). If I can get my heart rate up for at least five minutes, I consider that workout a success. If I set the bar any higher than that, I would have given up a long time ago.
4. Keep it local
A lot of folks benefit from having a gym membership or attending classes like CrossFit, but I would guess that people like me are rarely in that category. While I have come to enjoy a half-hour run, any time beyond that starts to feel like a waste -- not to mention the fact that, as I said above, I have very little time for exercise in the first place. Thus, if I were to have to add transit time to my workouts, I doubt I'd keep up with it. If it took me 15 minutes to get to the gym, park my car, and get inside (30 minutes round trip) I would feel like I had to exercise for at least 45 minutes to make it worth it -- and I rarely have over an hour to be away from the house, let alone multiple times per week. Again, this may work for people with different lifestyles, but for those of us who have a hard time getting out solo, I think it's important to choose an activity that you can do inside or near your house.
5. Connect it to your vocation
This one's a biggie: In all my previous attempts at developing an exercise routine, I was focused on my physical appearance. I wanted to wear This Size by the time That Important Event rolled around, to see a certain number on the scale by a certain date. And that kind of thing was always a powerful motivator ... for about two weeks, at which point sloth would win out over vanity, and I would quit in disgust as I realized that I really didn't care that much about losing weight. But when I tied my motivation to my primary vocation as wife and mother, everything changed. "I need to go running so I can lose two pounds" gets old quickly, whereas "I need to go running so that I can have energy to play with my kids and be healthy to serve my family over the long haul" has much more staying power.
To be clear, I'm not saying that all good moms go running, or that people who are in seasons where they just aren't up for exercise for whatever reason don't value their vocations. I'm only suggesting that if you are feeling drawn to get more exercise, a number on the scale is not going to keep you motivated for the long haul -- but connecting your fitness goals to something greater just might.
6. Connect it to your immediate needs
As much as I would like to tell you that my desire to live out my vocation to the best of my ability for the rest of my life is my number one goal at all times ... the reality is that, for much of the time, my main goal is just to survive the day. And this is where we get my top tip for making exercise a regular part of your life: Focus on how it can benefit you right here, right now.
The past few times I've gone out for a jog, I only did it because it met an immediate need. I was exhausted, overwhelmed, and we hadn't even begun the insanity that is dinner / bath / bedtime with five children under the age of eight. I didn't see how I was going to survive the night, let alone survive long enough to see some pie-in-the-sky weight, or even a vision of my overall life as a wife and mother. I needed to do whatever would best help me make it through the next few hours. And it is in moments like that that I have become a runner.
Exercising may not be a ton of fun for me, but it does get my blood flowing, and it gives me a chance -- even if it's a brief chance -- to get out of the house and be on my own for a few minutes. As my feet pound the pavement I can think and pray about all the troubles that have plagued me that day, and very often I end up with clarity; in fact, some of my biggest "ah-hah!" moments in recent months have happened when I was out on a jog. My lungs fill with fresh air, and I might even get some sun on my skin, depending on the time of day. I return to the house invigorated and inspired, riding a wave of endorphins, filled with a sense of accomplishment. My worries have been put in perspective, my mood is improved, my energy is up. I may or may not be able to conquer the world, but I know for sure that I can conquer the next few hours.
And that's how I learned to love exercise.
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I am a HUGE exercise lover ( I know, hate me) and I love your points above. I would have to say that for me, joining a gym was a great investment because I feel like since I am paying for it, I need to use it, and that is another reason to keep me motivated. Also, they have a daycare for the kids, so even if my husband is working and I have all the kids at home with me, I still have no excuse not to exercise!
I just started jogging in April, and my aim was to do a 5k on Canada Day. Recently, I have started disliking it, and I sometimes ask myself why I’m doing this (right now I can only run 3.2k without stopping). But then I tell myself “look how far you have come! You go girl!”
OK, I know this is going to seriously date me, but there is no music in the world for exercising like the Rocky IV soundtrack.
Now that I ruined my knee, I no longer run. But when I do, I like to set goals for myself. Like running/jogging to the bookstore and reading a book. Those kinds of goals.
Susan,
Rocky IV soundtrack: YES!!!! That has served many an inspiring moments for me to get my body moving - particularly watching the videos on Youtube to the songs from the soundtrack (i.e. video for “Hearts on Fire,” “Training Montage”). I have no way to link it here for you. But, check them out. The “Top Gun” soundtrack has a couple of “goodies” too: “Mighty Wings” (Cheap Trick), “Through the Fire,” “Top Gun Anthem” (Harold Faltemeyer), “Danger Zone” (Kenny Loggins)
Running is also biblical: “I have run the race…” So, it’s also a spiritual encounter and a boost in your “faith run” (or is it “walk”? ;). I just don’t think Gregorian Chants gets me inspired to run. Unless of course you add some BPM (beats per minute) like the 90s classic “Sadness, Part 1” (Enigma).
So there may be hope for me yet?
“Good Feeling"by FloRider, “Memories"by David Guetta “, Stronger (what EverDoesn’Kill You)” KellyClarkson,
Month of May” by Arcade Fiire. All high energy songs, not many bad word) recently transferred to my iPod from my 19 year old’s iTunes.
Ps I’m a 62 year old AVIID mountain biker, as in, almost daily.
So funny you wrote this. Just yesterday I was filling out the lifestyle questionnaire for my appointment with the diabetes counselor next week (gestational, again) and the question was “are you as active as you think you should be?” I replied with an emphatic “NO.” Then the follow-up, “if no, why not?”. Now, I am nothing if not honest, so I wrote “I detest exercising and sweating.”
I feel you on the Tupac…my weaknesses are Eminem and Kid Rock, also not at all appropriate for the 3 year old. I know, not appropriate for me either, but they have some good stress relieving effects on me.
So there’s hope for me? I’m not sure whether I should feel inspired to get off the couch or resent this for making me feel inspired to get off the couch… hopefully my better self wins.
The difference between a jogger and a runner is a race registration. THat is, register for a race and you will then focus on training. It fun. As a long time runner i keep to the mantra: “real runners don’t wear headphones”
I needed to hear this. I’ve been “walking” at home with DVDs or in the neighborhood since November, but really need to step up my game. With 5 kids and a never-ending pile of laundry and other stuff to do, I’m low on time and motivation. So, today I tried alternating jogging and still felt out of shape. I’m going to start small but work my way up to a quick jog/run. Thanks for being real. I can do this.
Such a great post. I had a very similar experience, about two years AFTER I read my buddy Kevin Vost’s “Fit For Eternal Life” (Sophia Institute, 2007. It took that long for grace to work on me. Small, manageable goals really was the key. Twenty min. of steps on the Wii Fit four times a week as I watched the news grew to 30, 40, 60 min.; and then I added a 3 inch step under the Wii Fit to increase the difficulty. By keeping my calories under 2,000 a day and lifting weights once a week (20 min. of high intensity lifting) the Good Lord allowed me to take off over 50 lbs. in an eight month period. Last summer was the first I spent at the pool with my kids, and we had a blast. Got in some bike riding too. The icing on the cake was being able to contribute to a daily devotional focusing on the saints and spiritual and physical exercises, “Tending The Temple” with my “coach” Kevin and our buddy Peggy Bowes! Believe me, two years ago; that seemed like a miracle on par with the parting of the Red Sea. Each day my prayer still has to be, “Jesus, share your temperance with me. Share your endurance with me.” I’ve tried being a runner though - and for me, that would require another Red Sea level miracle. That’s alright. We find what we’re “comfortable” with and do it regularly to take care of these wonderful bodies the Lord has given us. As the Catechism says (and Chris West so eloquently reminds us), they are the “hinge of salvation.”
I’ve been a casual runner for almost 20yrs. Yes, there are a myriad of personal reasons why I exercise, and some narcissistic ones to be frank, but mostly I run for:
1. God. “Do you not know your body is a temple of the Holy Spirit.” Of course this refers to spiritual issues but God gave me a body and I feel its my duty to take care of it.
2. My kids. I want to be around to not just see, but chase my grandkids around in 20-30 yrs (I’m 43). I’m also going to have to work a long time. Finally, health problems are expensive. It would kill me to have to spend a lot of money on medical problems due to bad health habits.
3. My spouse. I want to be there for her in the future. And, she digs the fit and trim me more than the “uh, leave the shirt on” me. I consider it my duty to stay in shape and be physically attractive to my spouse.
Running IS great! I took it up four years ago to lose baby weight. I too, was not an athletic person at all, but the simplicity and the ability to run off stress while blaring U2 is the best therapy for me. I am a better wife and mom when I run. Your tips are great! Especially about the music and connecting it to your vocation. Happy running!
We have a DVD cabinet near a corner of the room - not in the corner because we have to leave 8” for the door to open. The kids used to hide toys between the cabinet and the wall when told to pick up the room. Now I hide my rolled up yoga mat (used for back stretches - motivation: moving without pain) in the corner and the very light weight hand and ankle weights behind the TV - time to get ready to exercise: 30 seconds. Bonus: there’s no longer room to hide toys in that corner.
I would like to congratulate you on your newfound love, exercise. I have often wondered why people dont like exercise, since i enjoy it every time i get out of the recliner and sprint to the fridge…. :>)
Jennifer, thank you. I needed this so badly right now as I’m tired of being overwhelmed with diet and exercise advice. Yesterday I read a tip that brought me a sense of relief: Do the same exercise routine for six months so you can perfect your form. Whew! Good! I’ll go back to what I had started awhile ago (before flu hit)and just simply get on the treadmill when life gets too much. I don’t have to do pilates, yoga, weights, etc. Just walk/jog to relieve stress might just be enough! Like you, trying to more than that just doesn’t work—I just don’t care that much!! Thanks for the encouragement.
You people who listen to music while running—be careful! You can’t hear the cars coming that way!
I say this not as an anti-runner, but as someone who runs 30+ miles per week. Personally, I’d be terrified running deaf.
I’m not saying don’t do it—if it gets you on the road, it’s probably for the best. But watch out!
Pray for us who are trying to change our ways! Overcoming inertia is a true challenge. But I hope to have better habits by the end of the summer and be on the way to a stronger body.
I enjoy listening to catholic podcasts while exercising. I have found the best ones are on EWTN, the Open Line series. Another great one is Catholic Answers Live - www.catholic.com/radio.
I am learning the faith, being fed objective truth, and all from reliable sources. What a deal! Don’t forget to donate or subscribe to the paper or magazine. Now, get outside!
thank you for writing this, i too am a former “couch surfer”. Six months ago a friend offered to help me get in shape & now i find if i dont go on my five days a week run, i feel out of sorts. I am so much healthier & happier these days, more b/c im taking care of this body God has given me. Its also a great time to check out from the rest of life & either listen to music (i lean towards late 80’s to early 90’s).
This computer/couch potato listens to Fr. Simon on relevant radio podcasts while using the Nordic Trak. Love it. Rain/Shine/Hot/Cold weather is no longer an excuse.
Just make sure you don’t have your music too loud - women get attacked when running, and if you never see/hear it coming, you don’t stand a chance.
I have always found running an awesome time to pray, and find it really fruitful to offer up each little section for a different intention:“to the lamp post for Mom,” “up the hill for the country,” etc.
I think we were separated at birth! Your exercise style is just like mine. I could never do the gym thing. It takes way too much time to get ready, drive there, and then get settled in. Then it always felt like exercise…running on a treadmill is quite boring to me. Now I just throw on my shoes and go, no excuses. Even if I only have twenty minutes, like you said, when my husband gets home. It’s also a great fix when I’m super mad at my husband. I usually feel much calmer when I return and have avoided saying anything hurtful.
Great post Jen! I too was a life long dedicated couch potato. I may have run a few times when I was a kid, but certainly not in the last 40 or so years. But that all changed last October when I started the Couch 2 5k app on my iPhone. I think the app is now simply called Run 5k. Changed my life. I’ve been running 3 days a week since. Running has helped me cope with the most heartbreaking death of my mom this past February. It’s a great time to pray, reflect, or just zone out to the music and focus on putting one foot in front of the other. I too am in better shape than I’ve ever been. I’m so much stronger and have way more stamina. Even though some days it’s just plain hard, the after effects are so worth it. My go-to tunes are by Afro Celt Sound System. I love all different kinds of music, but their songs are perfect for early morning runs. Thanks again for all you do Jennifer! God bless.
How about the Rosary? Establish a “rhythm.” If a Rosary is 15 minutes, 3 minutes is a decade. 15 minutes is a Rosary. 30 minutes is 2 Rosaries. An hour is the Joyful, Luminous, Sorrowful,and Glorious. A finger Rosary eliminates distractions. Develop your unique “rhythm.”
Fridays can be the Seven Dolores.
The Seasons - Advent, Christmas, Lent, Easter and Ordinary may lead to emphasizing the Joyful, Sorrowful, Glorious and Luminous mysteries each Season.
It can work to focus on Jesus and Mary a bit more each exercise, whether walking, running, bicycling, treadmill, elliptical etc.
Good luck. Pray for the conversion of Russia.
Your connection of exercise to vocation is one I have only seen once before. Thank you for this insight since this is actually the strongest reason for me to consider the value of exercise time. Time spent on me for the sake of vanity has never appealed to me spiritually. Thanks again for your insightfulness.
Well, you left off the excuse that putting on a sports bra (or in my case, two!) requires the dexterity of a triple jointed circus performer! Other than that, running IS one of the simplest ways to get a good sweat going. Love it!
When I lived in the Ojai Valley I would go hiking in the hills. There it is straight up hill for as many as three hours and then straight down the same distance. When I could hike as long as one hour up, I’d start to feel pretty proud of myself. That is, until I’d see little old ladies RUNNING up the same trails I’d stumbled up.
I agree with your recommendations to “keep it simple, keep it local”... For me, I’ve been able to stick with (nearly daily) exercise for ten years through all sorts of chaos because I use workout videos. I usually work out in my pajamas, in my living room- I have a variety of different workouts for different days, most acquired fairly inexpensively- and they can be done while kids play outside or do homework or nap, or even after baby gets put to bed. Most days I do a 1/2 hour or so of an actual video workout (I like Pilates, ballet barre workouts, and a little weight lifting, but there are all kinds of workouts out there..) and then I’ll take the kids for a walk at some other point during the day. Prior to discovering workout videos, I had been an intermittent exerciser and had never been able to commit to anything, so I am glad that I found a solution that I’ve been able to stick with!
I can NEVER find time to exercise. But I can always find time to read. After we bought a recumbent bike and set up the TV-DVD player in front of it, suddenly it became possible to watch a movie or read a book and burn some calories at the same time. Once I switched from vanity to effectiveness as a motivation, I discovered that my “target weight” happens to be the magic number where sleep apnea goes away. I wish I had discovered all this when my children were young.
You know the feeling of “I just want to run away from the house for 5 minutes! I promise, I’m coming back…” hitting my husband with that one when he walks in the door from work is what has gotten me out the door. It really helps clear the head, get perspective, calm down…and get exercise.
Another piece of advice, don’t be afraid to walk/run. I know so many people who started running when they realized it is OK to just walk when you need to.
I’m working on trying to find excercises to do with a bum ankle, altho I find myself thinking, “I’ve got an injured ankle, so of course there is no way I can get off this sofa/computer chair.” Then my memory coughs up those I’ve known who managed to excercise somehow even if in a wheel chair. I like thise motivations. Vanity doesn’t do it for me.
Wow, I was so glad to read this. I started walking on a treadmill at the Y a few months ago. Only for 1 mile, only every other day and I get it done in 18 minutes. That is all I can commit to. I tried exercise classes, walking in the morning before work, Pilates on DVD, all of it. But, just that little simple commitment has made me feel so much better. People ask me the same thing, is such little time walking really worth it? Yes, I started receiving compliments just 3 months after I started saying my legs look great, I look more rested, my arms look firmer. Your article inspired me to maybe even add one more day.. Don’t want to over do it.
Oh, and you are correct on the music. I took to buying one new song every other week or so. Play it LOUD and keep up with the beat. ANY music.
7 months after this article was written, I finally found an exercise routine that works for me. I have never enjoyed any type of exercise other than walking. But I now use a portable eliptical machine for 45 minutes 4 days/week (I go about 5 miles/hour). I really like it. I have a small house, and this machine, which has no arms, can be moved to whatever room is convenient for me to use it in. I use my workouts as opportunities to catch up on shows that I have DVR’d. Since there are no arms, I pump my arms while using the machine, and I think balancing in this way is also good for my core. I haven’t lost a significant amount of weight yet, but my clothes fit better and my lab values have improved.
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