by Ethan Johnson
February 8, 2008

Holy cow. I was minding my own business, tending to my mostly daily exercise plan, and realized that February 3 was my 1 year anniversary.

• Starting weight (as of February 3, 2007): 295 pounds
• Ending weight (February 3, 2008): 250 pounds
• Net gain/loss: -45 pounds
• Starting pants waist size: 42 inches (pushing 44, really)
• Ending waist size: 40 inches

To recap, my exercise plan consisted of:

• Walking at least 30 minutes a day
• Riding a bicycle or kicking a soccer ball around for at least 30 minutes a day (if not walking)
• Floor exercise at least 3 times per week

We have been having a lot of problems with high winds lately (there went our long-suffering backyard fence), which puts a crimp on walking outdoors. We sold off the treadmill, so rather than fuss over my limited exercise options, I've decided to be somewhat more philosophical.

One may notice that my stats are fairly stagnant. Which could be viewed as "negative", however my lifestyle has reached what economists call the equilibrium point: Physical activity is keeping pace evenly with caloric intake. So for weeks, I've been holding at an even 250. If I want to go lower weight-wise, I'll have to amp up my physical activity. I'm not sure how much amping up I'm inclined to do, at least right now. I'd be more alarmed if my weight was rising.

Looking back to the beginning of my exercise plan, it's hard to believe that in the beginning I walked slowly on the treadmill for 10 minutes a day, then 15, then 20, then 30. Then I abandoned the treadmill outright for walking outdoors. I'm pretty anti-treadmill, and don't miss it. For me - and I have tried other, newer models - walking on a treadmill is unnatural, and as a result I got severe back pain. Walking naturally outdoors is easier on my back, and more interesting mentally. I'm aware that walking outdoors as often as I do all year isn't an option for everyone. Do what you can, I say.

Note that in 1 year, I lost 45 pounds. That's pretty amazing, but also sobering. There is no shortage of crazy claims here in the US about fast, easy weight loss in the triple digits. WRONG. If you're getting triple-digit weight loss in a year, you either had a radical surgical procedure, or you're really going bananas exercising and eating very little. Or some drug is spiking your heart rate. Yes, amazing (and true) stories of weight loss are inspiring. But please be very cautious and evaluate all claims before getting on board with the plan. Check those before and after photos. You don't get washboard abs from a pill. You might slim down and resemble the heady days of "heroin chic", but I'm not sure that's the best option.

If this is the only article of mine about fitness that you read, please take note: You don't need anything extra to start becoming more physically fit today. No special clothing, no special diet, no pills, no special equipment, no gym membership, no personal trainer. YES, all of those things may help you become more physically active. But if you want to start today, walk for 30 minutes. Wear what you have on. Take your shoes off and do it barefoot if your shoes aren't comfortable to walk in. There are simple floor exercises that you can do at home that require no additional equipment - not even a cushioned mat. The fact is, there's only one thing you need to start becoming more physically active today:

Commitment.

Commit to walking for 10 minutes today. In fact, if you haven't gone for a walk yet, get up NOW and go walk for 10 minutes. Set an egg timer. Check your watch. Guesstimate. Weather too lousy? Pace back and forth indoors. Not enough room to pace around? March in place.

You can make millions of excuses, but you only need to make one commitment.

It's as easy to make as it is difficult to maintain. Are there days I don't want to exercise? Yes. Do I skip days? Yes. Do I eat unhealthy foods? Yes. Have I gone full-on Vegan? No.

But I don't beat myself up about those things either.

Build your solid foundation of physical activity. I found that as I slowly became more physically active, I'd look for more ways to be active, or lose interest in activities and foods that detracted from my goals. Maybe you'll have a similar experience. What I do know is that you won't find out until you start building your foundation of physical activity.

Notice how I'm being repetitive and boring? It's not going to get any better! Make the commitment. Not to me, to you. If you can't or won't make the commitment today, when will you make it? Mark your calendar. Or quit making excuses and coming up with reasons why not. In the time it takes to argue why making the commitment is impossible for you, you could have marched in place for 10 minutes. Plenty of excuses and reasons why not, and only one commitment. To you, not to me.

Don't worry, if you don't make the commitment, I can't force you to, and maybe you have a compelling reason why not that makes me come off as an insensitive ass. I'm not going to beat you up about it. But here's a parting thought: Let's assume this is your only life to live. Do you want to go out as the person who let [reasons why not] keep you down? Or are you one of the people who rose above them?

Here's to a healthy, fun, and exciting 2008! <EM>

(Check out the Health and Wellness archive for more articles like this one.)