News Release

Key To Maintaining A Successful Exercise Program May Be "All In Your Mind"

Peer-Reviewed Publication

Cedars-Sinai Medical Center

LOS ANGELES (Feb. 9, 1999) - Excuses, excuses, excuses. How often have they come between you and an exercise program that began so enthusiastically and ended so abruptly? We all know exercise is essential to keeping our bodies healthy, our minds clear and our lives in balance. While maintaining a fitness program may be a challenge, there are ways to keep your exercise on track. And it all begins with "training" the mind.

Research in recent years has elaborated on the key functions the cerebellum (Latin for "little brain") plays in our habits, according to Michael Gilewski, Ph.D, a clinical psychologist with Cedars-Sinai Medical Center's Post-Acute Care Services and an active runner who has completed the Honolulu, Los Angeles and other marathons. (For the third year, Cedars-Sinai Health System will serve as medical sponsor of the Los Angeles Marathon, scheduled this year for March 14.)

"One-third of the brain's billions of neurons -- cells that conduct the brain's primary functions -- are tightly packed into this small section located at the base of the brain," explained Dr. Gilewski. "Although multiple aspects of the brain are involved in any activity, the little brain becomes our 'little friend' when we try to establish a habit."

Imagine the neuron as a tree with each branch touching as many as a thousand other branches in this densely packed forest of communication, he suggested. Establishing a habit involves sprouting a new branch that will ultimately connect with numerous other branches -- the more connections, the firmer the habit.

"It's important to be patient and persistent because every skill and habit -- use of a fork, driving or a morning routine -- has been made relatively effortless by this 'little friend' in our brains," added Dr. Gilewski, who is also a board member for the Valley Youth Conference track and field and cross-country organization representing the Los Angeles Falcons.

Dr. Gilewski recommends "seven steps" to establishing and maintaining a successful exercise program. While he describes these in terms of running -- his exercise of choice -- these steps can apply to any new exercise program.

1. Start today. There is no "best time" to start a habit. Use any motivation to get going: a new year, warm weather, a friend starting to run, a stern health warning from your doctor, a goal to run a race.

2. Start simply. Start by doing something you can already do, no matter how small it may seem. Most new runners start by walking. Even once or twice around the block is enough to set a habit. Do it regularly (daily if possible) and at a regular time of day -- early morning, after work, after dinner.

3. Be successful. New habits are fragile and are nurtured by continued success in achievement. If you have health problems or have been very sedentary, get a doctor's okay, and find out if you have any limitations to exercise. Get a good pair of running shoes. Gradually add time to your workouts. Gradually add running to your walks until you can maintain a run of 20 to 60 minutes, depending on your running goals (general health, 5K run/walk or marathon). Reward yourself for little goals along the way. Initially focus on time rather than distance or intensity of effort.

4. Learn your sport. Join a training program, get a coach, read books, learn from friends or subscribe to a runner's magazine. Learn different routines and workouts to build conditioning, endurance, strength, speed and efficiency. Learn how to prevent injuries so running remains enjoyable.

5. Be balanced. Learn how to balance hard runs and intense effort with easier workouts for good recovery. Give yourself days off as needed for rest. The goal is to maintain the running habit, and a serious injury from over-training is one of the quickest ways to kill a new habit. Cross-train with other exercise as desired.

6. Be persistent. Although you should not run if you're sick or injured, run despite cold or inclement weather (dress accordingly), run easier in the heat (or at cooler times of the day), run when you don't feel like it, run despite being busy -- keep running! If you miss a day, forget it, and run the next day. Persistence is the best way to make a habit resistant to failure and adverse circumstances.

7. Weave running into life. Become public about your new habit. Meet other runners at the local track or sign up for races. Add variety to runs and run when you travel. Keep learning ways to improve your technique. Add to your running wardrobe. Help new runners get started. Reflect on what running means to you.

Establishing a habit will take months, and improvements in ability, ease, enjoyment and persistence can be noticed for years, Dr. Gilewski added. The ultimate test of an established habit is craving for the activity when you cannot do it.

"Despite the ploy of a TV or magazine ad toward a speedy health goal, there is no quicker way to establish habits, given their neurological and psychological complexity," he explained. "By establishing one healthy habit at a time, each will become a foundation for the next."

###

AVAILABLE FOR INTERVIEWS: Michael Gilewski, Ph.D., Clinical Psychologist and Active Marathoner, Cedars-Sinai Medical Center

For media information and to arrange an interview, please call 1-800-396-1002.



Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.