MATC Matters

Here are a few more suggestions on how to get past the barriers that are holding you back.

Lack of resources

• Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
• Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).

Weather conditions

• Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
• Look on outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as “bonuses”-extra activities possible when weather and circumstances permit.

Travel

• Put a jump rope in your suitcase and jump rope.
• Walk the halls and climb the stairs in hotels.
• Stay in places with swimming pools or exercise facilities.
• Join the YMCA or YWCA (ask about reciprocal membership agreement).
• Visit the local shopping mall and walk for half an hour or more.
• Bring a small tape recorder and your favorite aerobic exercise tape.

Family obligations

• Trade babysitting time with a friend, neighbor, or family member who also has small children.
• Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together. You can spend time together and still get your exercise.
• Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
• Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
• Try to exercise when the kids are not around (e.g., during school hours or their nap time).
• Encourage exercise facilities to provide child care services.

Retirement years

• Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners.
• Learn a new skill you’ve always been interested in, such as ballroom dancing, square dancing, or swimming.
• Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

This information is not intended to replace medical advice. Please consult your physician with any medical concerns you may have regarding this information.

If you have other questions or comments, contact – Cindi Rutten, Employee Health & Wellness Coordinator at 243-4133.

Source: Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999) and the Centers for Disease Control.