All you need to do is SOMETHING!
All of us at some point need some impetus, or added incentive, to stick with a regular exercise regimen. In fact, the biggest obstacle can simply be getting started. A program is underway in the metropolitan Oklahoma City area with just this intent, to promote MOTION through camaraderie and teaching the importance of teamwork and consistency.
The Oklahoma City Clinics of South Oklahoma City, Edmond, Midwest City, Northwest and downtown OKC-five in all-have come together to create for their employees and family members the “Step in the Right Direction” concept. With a nutritionist, dedicated nurse and fitness trainer/coach aboard to lend structure to this ‘team effort’, participants gather at lunchtime, during breaks, or off-hours to walk or if suited to run, step the pace up. For some, it’s effecting a lifestyle change needed due to neglect of exercise; for others, a chance to “raise the level of their game.”
It’s the brainchild of Dr. Charles Lunn, Medical Director with the Oklahoma City Clinics, who was inspired to raise the general health of employees at all OKC Clinics. An avid cyclist, he sets a perfect example for his cohorts, as he can be found circling Lake Hefner most weekends. His good-natured verbal “nudges” are welcome by Clinic employees, and some report regularly to him with their progress. “The team is the important thing. They do the work; I just try to keep them fired up”, says Dr. Lunn, in his usual self-effacing tone. And he need not say much; his own efforts to become leaner and more heart-healthy through cardiovascular activity speak for themselves.
Setting goals as stepping stones to quantify progress is essential. Even with many ability levels within the group, the camaraderie of gathering at lunch for floor exercises, or meeting Saturday mornings (at a designated group time and place) unifies the group, and lends to the stick-to-itiveness especially needed by those who have been largely sedentary recently. The urge to compare, or be embarrassed when first coming out to join the group is immediately tossed aside, as the encouragement exchanged is the magic potion to keep everyone coming back for more.
Participation in the Oklahoma City Memorial Marathon April 25 is a future, tangible goal for participants. As marathon day stresses inclusion by offering many and varied events, team members are striving for everything from the AARP 5K walk to the 2 and 5-person relays. A few are even contemplating walking or walk/running the full marathon. The important aspect is not what event is done, but that something on that day, a perfect way to celebrate a more active way of life on a day in which the whole state honors those lost in the 1995 bombing.
On February 21, a dozen or so from Team OKC Clinic participated in the “Frigid Five” road race, a 5-miler at Mitch Park in Edmond. For most, it was their first foray into organized road racing. Some walked, others interspersed some jogging, and all succeeded with flying colors, a tremendous accomplishment as the program has only been going some 8 weeks. Administrative assistant Shawna Ward was one of those who conquered 5 miles for the first-but not last-time: “For me, the best thing about our team is knowing others will be out there; it’s about accountability. We share stories about what our exercise was the previous day, and the team concept makes it fun.”
Periodically, the team is presented with incentives to applaud their efforts in the program. Pedometers were recently given to team members. These step-counters are a visible way to gauge that goals are being reached in terms of motion in the course of a day, and can be powerful motivators. Studies have shown that in daily living, we take about 3,000 to 4,000 steps a day, and they’re usually not at a level that qualifies as moderately intense. They all count, but anything less than 5,000 steps a day is considered a sedentary lifestyle. Therefore, in order to meet the surgeon general’s recommended minimum 30 minutes of moderately intense physical activity, we need to walk about 6,00 additional steps, or around 10,000 total. This is not a hard, fast rule, but is generally followed, and the idea of wearing a pedometer and getting ones’ exercise in this manner is picking up steam nationwide, at least as a great complement to additional physical activity.
Why do we run, or become avid walkers? A question many have asked at one point or another, there’s no single answer. In high school, kids run for the glory, or maybe to get noticed. Later on, it’s for exercise, or just to fit our clothing better. Eventually, with a little luck, we tap into another feeling: the state of physical and mental reached when “cruising”. Our thoughts have never been clearer, and we become at one time relaxed and effort-laden, the best we can be. At that point, it’s a feeling that’s missed if we can’t experience it daily, and we’ve arrived! The same analogy holds not just for “speed merchants” who run like gazelles, but for the most deliberate of walkers, once enough stick-to-itiveness and discipline are shown.
Team OKC Clinic is finding momentum build by the week, as increased stress relief, weight control, and a different type of camaraderie with their fellow workers keep them on course for their goal April 25th at the Oklahoma City Memorial Marathon. Needless to say, a much grander accomplishment-adding MOTION to their lives in a sustainable manner-is the ultimate reward.
MARATHON UPDATE:
Inside of two months to go, an important phase of your stength-building should have begun; tempo running. Accomplished by speeding up-not sprinting-for 3-5 minutes in the course of your middle-distance runs, these exercises are beneficial mentally as well as physically. Performing 6-8 of these “pickups” in the course of a 6-10 mile run, at about 30 seconds/mile faster than normal pace, you begin to experience a greater comfort level at more quality levels than your normal comfort zone. Even if the clock is not of major concern to you on marathon day, this workout-done always under control-will not only add endurance to your game, but lend great confidence to your race day effort.
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