Critical Thinking & Mindful Awareness Reflection Journal for chapter 4 & 6

Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours.

~Swedish Proverb

There are mirrors everywhere! Some mirrors reflect what you actually look like to yourself and to others. These mirrors reveal what you “see” as your reflected body image. The mirror may show a true reality or what you perceive your reality to be, the way you see yourself. Sometimes you are perfectly happy with your image and other times you wish it was different. Different may be your longing to be shorter or taller, thinner or fatter, prettier, or even more confident in the way you handle your affairs.

Body image is related to your developmental messages and the creation of your self-esteem. But no matter how you perceive yourself, whether it reflects reality or not, the image you have affects the actions and decisions you make in your everyday life. You think about your body image with every step you take, whether it is a conscious or subcon- scious act. Your image even shadows the life deci- sions you make, such as what career you are capable of, whom you may have a relationship with, even down to the clothes you buy, the car you select, the house you live in, and the food you buy.

You may wonder what influences your body image. For one, the media, both written and broadcast, play a large role. The next time you are at a food market or drugstore, go to the magazine shelf. Scan the magazines that relate to fashion, beauty, or even family lifestyle. What you will see are images of very attractive, thin, and fit men and women. Even the men and women who are older also reflect this same image. Certainly “models” have always had the stereotype of being extremely thin, often emaciated. Thankfully, in the recent past and currently, the fashion industry is beginning to be more aware that “normal” individuals cannot and are not able to maintain such a body structure. From a business and marketing perspective, we are now starting to see models whose attributes are “curvier.”

Body image also emanates from the messages you received as a child and the significant others you lived with. If fitness and exercise were thought to be important and a conscious part of your growing up, you will likely maintain that as an adult and see yourself as someone who is active and who wants to be fit. As an adult, if your partner or friends are involved in exercise or sports activities, you will likely want to actively participate, even if your goal is more social than physical.

Will a positive body image make a difference? Will you be more happy and adjusted, and find more joy in your life? It won’t hurt. However, remember that your body image must be realistic. You need to work with what you have. Try not to compare yourself with others and stop those negative thoughts if you don’t match up. Rather, celebrate and nurture what you have. Find the joy in what you can do and invest in yourself.

Let’s get started. There are certain body types that have been identified as body “models,” and these are often helpful in determining your type:

• The Ectomorph—Ectomorphs have a thin build with little muscle and fat. They have difficulty gaining weight. This body type is not able to manage high amounts of athletic training. Ectomorphs have a higher metabolism that keeps fat levels in check.

• The Endomorph—Endomorphs have a large round body with high levels of fat and more muscle density. They have trouble losing weight but an easier time gaining muscle as well as fat.

• The Mesomorph—Mesomorphs are very athletic with a muscular frame that has relatively low amounts of body fat. They don’t have trouble losing fat and easily gain muscle. They have a higher metabolism that keeps fat levels in check.

What does body type have to do with strength? It helps you think through the kinds of activities that fit your body type, allowing you to design a more specific active lifestyle that can align with proper exercise.

Exercise and activity come in many forms, from training for a sport to going to a gym to work out, to even doing work on your house. Unfortunately, in the United States, we have become more sedentary than active. The American Heart Association (1) has reported that 70% of Americans do not achieve their recommended levels of physical activity, which is moderate-intensity aerobic exercise for 30 minutes five days a week. If you haven’t been exercising, physical exercise guidelines recommend that adults should start off by exercising three or more times a week for 20 minutes or more and then go to 30 minutes, four to six times a week (2). Basic recommendations from the American College of Sports Medicine and the American Heart Association (3) include moderate cardio 30 minutes a day, five days a week (as cited above) or vigorous intense cardio 20 minutes a day, three days a week and 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise, twice a week.

Just as with weight, exercise and active lifestyles require thought and then action. If you are already exercising, is it the “right” exercise for you? Is it adding to the strength of your body or is it just a ritual that has become habit forming? Remember that the endorphins secreted during exercise give you a “personal high” but may not be adding to the strength quotient you would like to achieve. If you are not exercising at all, what is keeping you from adding this to your “personal life design”?

Determining the best way to exercise may take some research and perhaps consultation. For some, exercising at home with a prescribed routine works well. Others seek personal trainers who provide more discipline and focused activity. Even others find going to a gym the best way to fortify their body and perhaps it also takes care of social needs. And yet others use sports or recreational activities, such as running or cycling, as their best “fit.” Whatever it is, your body needs routine exercise.

There are different types of exercise. Flexibility exercise includes stretching, which improves your range of muscle and joint motion. Aerobic exercise includes walking, cycling, hiking, running, and playing tennis, which focus on increasing endurance. Anaerobic exercise includes weight training, increasing short- term muscle strength, and conditioning (4). Moderate physical activities include walking briskly (about 3.5 miles per hour), hiking, gardening, dancing, and a general light workout with weights contrasted with vigorous physical activities such as running/jogging (5 miles per hour), bicycling, swimming (free- style laps), and heavy yard work (5).

Following is a summary of different types of exercise that may be useful in your research to deter- mine what might be right for your body and lifestyle:

There are other forms of exercise that may be helpful. Movement therapy, for example, incorporates mind-body practices and focuses on the interaction between the brain, mind, body, and behavior, with the intent to use the mind to affect physical functioning to promote health. The complementary and alternative medicine modalities that relate to movement are as follows (6):

Several mind-body approaches ranked among the top 10 complementary and alternative medicine (CAM) practices reported by adults (7). The survey found that 12.7% of adults had used deep-breathing exercises, 9.4% had practiced meditation, and 6.1% had practiced yoga; use of these three CAM prac- tices had increased significantly since the previous survey in 2002.

Whatever exercise you select, it is essential that you do something. One way to get started is to identify what “fitness” goals you have and what life barriers may be preventing you from getting started.

Unquestionably, exercise has many benefits, such as maintaining healthy weight, building bone den- sity, increasing muscle strength and mobility, combating chronic disease, improving your mood and sleep, and strengthening your immune system. Be careful, though. Do not over-exercise. It can be harm- ful. The body needs at least a day of rest, which is why it is suggested that you start by exercising only three days a week (9). Also take care that you do not become a “weekend warrior” and intensify your exercise only on the weekend when you have the time.

The President’s Council on Physical Fitness and Sports (10) provides some helpful guidelines for commitment to a personal exercise program. The first and probably most important is to have patience and give exercise a chance. Allow yourself to rejoice in the experience of improved fitness and feeling better. It is suggested that you warm up for about 5 to 10 minutes and then alternate your time between muscular strength and endurance, cardio-respiratory endurance, and flexibility exercise. A cool-down is also suggested for 5 to 10 minutes. The time to exercise tends to be early in the morning for some, as they feel that it makes them more focused and gives them much more energy on the job. Other individuals exercise at night because they like the change of pace from the busy work day, and exercise relieves them from the build-up of tension and anxiety.

As you work on your fitness and exercise plan, beware of the “muscle hustle”—the companies who try to sell you exercise equipment. The Federal Trade Commission (11) offers some advice. Be skeptical of testimonials. What works for one person may not work for another. Ignore claims that the equipment can provide long lasting, easy, “no sweat” results. You must exercise to get the benefits of exercise. Also, be sure of what you are buying, Read the small print, get warranties and return policies, and ask if there is technical and customer support.

Staying motivated is the key. Be sure you set goals, make exercise a part of your life plan, track your progress, and, if you can, exercise with a friend or colleague. Most of all, be flexible, stay on track, and have fun (12)!

Getting started today on a route to fitness can only improve the quality of your life. What a high to look in the mirror and see the results of just spending 2% of the 1,440 minutes you have each day!