Get Moving: Review of “Move Yourself” Shauntay Langel University of Texas at Arlington N3335 Health Promotion Across the Lifespan Online RN-BSN July 30, 2012 Get Moving: Review of “Move Yourself” Part I: Book “Move Yourself” is a book written by Tedd Mitchell, Tim Church, and Martin Zucker in 2008 about the benefits of exercise. The book also outlines steps that can be taken to slowly improve exercise behaviors for those of any activity level, based on the exercise research performed by the authors.
This book was chosen for review after reading a brief description of it. I figured I would gain more personally. After reading others opinion of the book, including those of celebrities, on how this book changed their exercise habits I was sold. The book turned out to be interesting, helpful, and packed full of tools that I plan to implement into a daily routine. During this read I learned just how simple changes can make a big difference. I loved that they incorporated scenarios to better explain some of the concepts. Part II: Two Topics of Interest
Step counting and logging was one topic that interested me. In Plan A, Mitchell et al. (2008) recommend that you purchase a step counter, which “monitors your physical activity by counting the number of steps you take” (p. 98-102). Years ago I bought a pedometer but felt that it wouldn’t really provide me with any necessary benefits so I stopped using it. After reading this section of the book I began to use my pedometer again while at work. I found that I actually don’t walk as much as it appears while at work. This was a good eye opener for me.
It also gave me incentive to start taking the stairs instead of the elevator, walking the halls when I find myself getting sleepy, or parking my car further out at work (Mitchell et al. , 2008, p. 107). Logging my activities at the beginning was tedious at first. After encouraging myself to stick with it for at least a week, it became just a part of my routine. I enjoyed checking my progress at the end of each week on my activity log as suggested by Mitchell et al. (2008, p. 108). I have a competitive nature so these are good motivational tools for me.
The second topic that affected me the most from this reading involved changing diet habits. I had that “that’s so me” moment when reading the sections about how to slowly incorporate changes into your diet after physical activity has become routine (Mitchell et al. , 2008, p. 116). Often times I find myself attempting to start an exercise routine and change my diet at the same time, which has never worked for me. Eventually, I begin to feel overwhelmed and deprived and revert back to my old ways which includes not exercising.
Dealing with stress and anxiety has always been difficult. It is difficult to explain to my fiance why taking on too many changes at once is too much. I suppose when you do not have anxiety you can’t possibly understand what it feels like. Using “diet” is not a good way to consider lifestyle changes when trying to reaching certain weight goals. The four nutritional golden rules and common nutritional traps are simple things that I can remember to focus on when repairing and eating meals (Mitchell et al. , 2008, p. 143-149). Part III: Corroboration/Contradiction
According to Martin Gibali (2012), professor of the Department of Kinesiology at McMaster University, “the precise type and dose of exercise needed to accrue health benefits is a contentious issue with no clear consensus recommendations for the prevention of inactivity-related disorders and chronic disease” (p. 1077). This is the only contradiction that I have found regarding the information in my chosen book to review. The authors of “Move Yourself” have conducted some interesting studies that may one day answer those questions.
There is of course more long term evidence needed and as stated by Gibali (2012) “information from future studies will provide practical, evidence-based recommendations for novel exercise prescription that can be incorporated into daily living and form an integral component in the development of future combinatorial therapies for the prevention and treatment of chronic inactivity-related diseases” (p. 1082). This book gives you all the components of what is needed to improve your activity level.
You get education, history of importance, psychological exercises to evaluate yourself, and a plan of implementation for anyone of any age or lifestyle. As noted by O’Donovan et al. (2010), anyone who is beginning exercise for the first time or who has not been active in a while should begin slow and “work steadily towards meeting the physical activity levels recommended for all healthy adults” (p. 573). Part IV- Practice Application “Move Yourself” made a major impact on my decision to rededicate myself to a healthier lifestyle.
As a health professional, I was already alarmingly aware of all the health problems that can be associated with leading a sedentary lifestyle. Now I feel that I am more at ease with the decision to start small and build up slowly. Hitting the gym is not for everyone. You can benefit from making small changes in your life that will help improve your activity level and may even encourage you to get out and move more once you start to see the great benefits that being active gives.
I would encourage anyone to read this book and get moving. It could mean the difference between choosing life or death. References Gibala, M. J. , Little, J. P. , MacDonald, M. J. , Hawley, J. A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal Physiology, 590, 1077-1084. doi: 10. 1113/jpysiol. 2011. 224725 Mitchell, T. , Church, T. , & Zucker, M. (2008).
Move yourself: The Cooper Clinic Medical Director’s guide to all the healing benefits of exercise (even a little). New Jersey: John Wiley & Son. O’Donovan, G. , Blazevich, A. J. , Boreham, C. , Cooper, A. R. , Crank, H. , Ekelund, U. , . . . Stamatakis, E. (2010). The ABC of physical activity for health: A consensus statement from the British Association of Sport and Exercise Sciences. Journal of Sports Sciences, 28 (2), 573-591. doi: 1080/02640411003671212