Support Mechanisms

Support mechanisms are resources that may help you achieve your goals. Examples are an exercise partner or someone who is willing to encourage you, childcare, arthritis support groups, or even classes. People often cite support from friends or family as a factor that encourages them to stick with their exercise programs. Family support can be as simple as scheduling dinner around your exercise time or as involved as participating in the exercise program with you.

Having an exercise partner is a great support mechanism. I have a friend who walks with another woman at 5:30 every morning before work. She says that when she knows someone will be waiting at the corner for her, she cannot talk herself out of exercising. Not only does she get exercise, but she enjoys the talks they have each day.

If you plan to exercise with someone, it is best if your abilities are similar. Otherwise it could be a good social time, but of little help in reaching your fitness goals. When I was first married, I thought my husband and I could start running together. I finally convinced him to go on a run with me during a vacation; at the end of the first mile I was gasping for air (probably the fastest mile I had ever done), when he asked if I was “warmed up yet.” A good choice as a life partner, but not a good option as a training partner!

Exercising with a friend or signing up for a walking or running event can give you motivation to stick with your program.

Perhaps you do not want to exercise with someone every day, but you like having social reinforcement. Find a group, or even a person, to meet with once a week for an exercise session. This arrangement combines social reinforcement with your desire to be more independent. Many areas have walking or running groups that meet once a week to exercise and socialize. Another way to build in social reinforcement is to enter local events. Entering an event does not mean you have to run. Many areas now have walking and cycling events, sometimes in conjunction with a running event or other health-related function. Even the goal of participating in an event can be reinforcing. Last summer my family had a large reunion, at the same time that the local community was having a 5K run and a 1K walk. It became a family event, with 10 of us competing in one of the two races. Several other families also participated in the races; the events provided lots of fun, exercise, and support.

After you determine where you want to go and where you currently are, you are ready to start designing an exercise program using that information. In chapter 2, I examine the components of fitness in more depth. I discuss what each component is, why it is important, and what some basic exercise principles are. It is my belief that the more you know, the more you are in control. You can make adjustments based on your needs, rather than following a “cookie-cutter” program.