Physical Health has (at least) the following aspects.
The fact is muscle diminishes as you get older. You get weaker unless you work to keep your strength.
Getting the heart rate up, giving the heart and lungs a workout. There are many ways to do this. Even vigorous walking is a great way to do this. Do a minimum of 30 minutes a day. Run, swim, "dance," bike… lots of options.
You should stretch every day. Flexibility will reduce the number of aches and pains, it will also reduce the number of accidents due to injury. You can do a good stretching routine in ten minutes. Yoga is a great way to do this and have fun. Yoga not only improves flexibility, but it also improves balance and coordination.
Rest and Recovery.
Your body needs time to recuperate and repair itself after exercise. The idea of rhythm is what is in play here. You can overdo exercise. It is hard to give a rule for this since every one is different. You will find your rhythm as you begin to do it more frequently.
This one is THE MOST IMPORTANT and is the fuel for all the others. And this is the hardest one for me. Give your body the right energy source and everything else mentioned above will be enhanced. Mess up with your diet and nutrition, and everything else gets harder.
I'll use the Four Mindsets on this.
Intentionality means you are committed to doing it and you are committed to keep doing it.
Strategic means you know what works for you and you have achieved a good balance of all that I mentioned above.
Surrendered means you make the hard choices when you want to "regress," "give up," and "backslide."
If you are out of shape, it is going to take a long time to get in to good shape. I spent ten years getting out of shape. I have been spending about a year, working pretty hard at getting back in shape. I am not there yet. I think I have another six months to get to where I want to be. Then I can figure out how to move in to a maintenance mode.
You will get discouraged on this and give up… unless you have a plan.
Your plan may mean you need a trainer, you need to join a gym, go to Weight-Watchers, you need to have a workout partner for accountability, you need to find ways for it to be "fun" (to a degree). It may mean many of these things, none of the, some of them, and others.
Your health is too important to neglect this.
Brian K. Rice
Leadership ConneXtions International