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Make the most of your Move It minutes by setting goals

Jen Rini
The News Journal

Sometimes reality hurts. After one Zumba class, you aren't going to look like Beyonce. One pick-up game of soccer won't give you Cristiano Ronaldo's abs.

But, you can get started in that direction. The road to a healthier you can be intimidating, but the way to get past that fork in the road is to set goals.

"A healthy lifestyle is exactly what it is: a lifestyle," says Sue Herr, executive director of the YMCA's Dover branch.

"It's a journey. It's not a destination. Many of us start-stop, start-stop because schedules change. Life gets in the way. Whatever the barrier is, just know whenever you start an exercise program and you can keep it somewhat consistent ... your next start point is going to be better than it was the last time."

Diane Clemens has both long-term and short-term goals mapped out on her get healthier journey.

"Both my parents died before they were 60," Clemens, 56, said. "I am trying to make sure I make that 60th birthday."

She liked our Move it Delaware health challenge's emphasis on minutes spent moving, and appreciated that logging them online adds some accountability to her work-outs. Plus she's such a fan of planning editor Jeff Gentry's "Only in Delaware" column that she joined his Move it Delaware team "Meltdown Monday." (Her soft spot for journalists comes naturally. Her mom was a columnist, too.)

"This seemed like it would tie in perfectly to keep myself motivated," she said. "I just felt it was a natural fit."

Though Clemens is still recovering from a ruptured anterior cruciate ligament (ACL), she said she is ready to get up and moving away from her physical therapy sessions.

Clemens lives in Kennett Square, but loves being active around the Wilmington area. She enjoys running recreationally, going to the Hockessin Athletic Club for some cardio-work and training her dogs in agility obstacle courses. Eventually she hopes to get back to horseback-riding, a love she's had for years.

Align your fitness goals with some community groups in the area, Herr says. Join a walking or running club, for example, if your goal is to run a 5K at the end of the year.

But remember to set a goal of something you actually like to do, she said, so it is not painful to carve out the time to be active each day.

If you haven't exercised consistently in a while, see your doctor first to get the OK, says Mike Peterson, chair of the University of Delaware Department of Behavioral Health and Nutrition.

"Don't become a weekend warrior," he advises. Going all all out one day over the weekend to try to make up for a sedentary week doesn't work well. Take it slow and build up momentum gradually, he said.

"Weekend warriors are a good way to get injured," he said.

Stretch your hamstrings, calves and quadriceps before jumping on the elliptical or going for a bike ride to avoid injury as well.

"Get the blood flowing first so you don't rip or tear something," he said.

"The key is not to bounce when you stretch. Make sure you breathe; it shouldn't be shooting pain. There will be a tenseness in the legs," Peterson continued.

Gradually build on your goals as you build stamina, he said. Start by going for a mile walk for 20 minutes, then decrease the time by a minute each time you go for another walk. Or add miles as you gain strength.

Pat Allen, of Townsend had joined two other Be Healthy Challenges, but neither helped her get serious results. This time around, with Move it Delaware, she's made it her business to succeed, especially now that she's also apart of the "Meltdown Monday" team.

"This will give me incentive to walk on the treadmill," Allen, a hairdresser said. "If I spend an hour cleaning in the salon I log that in because I'm moving. It's spring time and I just feel more motivated to get up."

Gardening, playing with her Jack Russell and 6:30 a.m. workouts at Done Done Fitness keep her going strong.

"I feel so good when I get done and it's only a quarter after 7 in the morning so I just fell in love with that feeling of after I exercised I felt really good," Allen, 50, said.

She said she overcame some health issues in the last year and turned to fitness not for weight-loss, but to improve her health.

"I thought, well, my body is changing and it's time to start really buckling down," she said.

How to sign up

It's not too late for individuals to sign up for the "Move It Delaware" challenge. Register at www.delawareonline.com/moveit. (Group registration has closed).

This year's goal is to accumulate 150 minutes of moderate physical activity each week – you choose the activities that work for you.

Weekly prizes will be given to participants and include tickets to the Phillies and 76ers, a $150 gift card to The Grand Opera House, tickets to Longwood Gardens and more.

The grand prize is a $1,000 gift card.

Move It Delaware is sponsored by Christiana Care, the DE Center for Health Promotion at Delaware State University and The News Journal.