I am taking a few days to consider each of the dimensions of well-centered fitness (Spiritual, Physical, Intellectual, Emotional, and Social) and the “baby steps” one (me, in particular) can take to become more “well-centered”. Today, I consider the Physical dimension.
Physical well-centeredness. The Physical dimension is a bit easier to comprehend than the Spiritual dimension. Nevertheless, the Physical and Spiritual, as discussed yesterday, are interconnected, and form a foundation for the other dimensions. Specifically, Physical well-centeredness involves that which is material. It is easily considered ones physical health and physiological performance. Thus, it considers one’s health and physical fitness goals.
Diet, exercise, body composition, rest, recovery (from physiological stress), recreation, etc. are all potential areas for change. Decide where you want to begin to change and start.
Diet. Most all of us can eat healthier. Diet, after all, is what one eats (not simply how much). As much as the media and so-called “professionals” want us to believe that the diet they are promoting is best, it is most important that we simply make better choices within our cultural practices and preferences. Baby steps. Make the small changes—a few calories here and there, less junk food, heathier fats and carbs, less processed food, less alcohol, less sugar, etc. Consider that a 10 kilocalorie daily deficit add up to roughly a pound of fat lost or not gained in the year (1 pound of fat is approximately 3500 kcal). Drinking one less sugared pop (soda) a day (65 g in a 20-oz bottle; 240 kcal) adds up to 23,725 g (52.3 lb; 188,000 kcal). One tablespoon of fat is about 120 kcal. The calories in alcohol can be judged by the %ABV (40 kcal per %ABV per pint—e.g., 5%ABV = 200 kcal per pint or 160 kcal per 12 oz). I can go on, but it should be easy to see that baby steps add up.
Exercise. Opportunity costs. Select your activities wisely—based upon your goals. Do what you can and add a bit more as you can. As a rule, there are 100 kcal per mile whether you walk, jog, or run (for the average, 70 kg, person—more for larger individuals). With this in mind, parking an quarter of a mile from your destination (e.g., office or school) will result in 12,500 kcal of added energy expenditure per year (assuming a 5-day work week for 50 weeks) or about 3-1/2 pounds over the year. A few minutes of any exercise or physical activity is better than none. Do more as you are able.
Set your goals and plan your path to get there. Allow yourself time and progress slowly (not too slowly, of course). Baby steps and you will certainly get there.
Be your best today; be better tomorrow.
Carpe momento!