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Now! Right now I'm thinking about it, it's on my mind. "Now" will get it done; it won't be hanging over my head and cluttering up my mind any more. I noticed that often I would think about something - "Oh, I need to do that. I will get to it. I better add that to my to do-list." I realized that sometimes the thing to do was small, and that I could probably do it in the time it would take me to list it on my card. If I do it now, then it's done. I don't have to think about it anymore, and if it's already on my list, I can cross it off. It might be a phone call, or putting something away in the right place, or any other small thing. These are the small bits of time. Many of the small to-do things can be done in those small intervals. It's good to get some of those small things done. But it also applies to big things - "do it now" means get started now; break it into small steps, pick one, and get going. Whatever your reasons, physical activity and movement can help you get closer to the things and people that matter most to you. Noticing what stops you from working on your movement goals can help you to make plans and work with barriers. I've always thought of myself as being very active and fit. It's an important part of who I am. I also like sports because it brings me together with friends as part of a team. So, I guess movement is one of my values, and also it's a way to connect with the people I like best. Science shows that physical activity and movement are good for people in many ways.

It's very motivating when you know your own reasons for moving. What are the health benefits of being active? Please check off the benefit(s) of regular physical activity that are most important to you at this time: Being less active leads to many body changes. Here is a list of possible risks of a sedentary lifestyle. Please check off the risks that are most important to you at this time: Consider which of the risks of inactivity on the list above could affect the people that are close to you. Physical activity can be a very helpful way of managing pain, but many people struggle to find a safe and comfortable exercise routine. The first step to making change is to understand how pain affects the brain (this is a great time to review Chapter 1). Once you understand the science behind pain, you know that hurt does not always mean harm, and the amount of pain is not always proportional to the injury. This knowledge can free you to begin to explore other ways of viewing pain and movement. Being mode decreases the tendency toward repetitive negative thinking irrespective of whether one has a mood disorder or not. Instead, it encourages the ability to observe thoughts and emotions without needing to problem solve or fix the situation or oneself (nonstriving). We become observers of our patterns, also known as decentering. This lessens the hold that thinking and emotional states have on our narratives (for example, I am flawed) and instead enhances an open-monitoring or meta-awareness of experience, which supports discernment of patterns that can lead to further suffering. If we return to Young's mindfulness equation that suffering equals pain multiplied by resistance, the different forms of resistance are behaviors like avoidance, wanting things to be different, and rumination. What fuels these are the mental traps that life and experience should be perfect and free from pain, that what happens to us is permanent and not subject to change, and that it is personal, viewed from the lens of me, myself, and mine. The Yoga program subtly leads participants to an awareness of this relationship, and the utility of mindfulness practice is to lessen these resistances even if for brief moments. We can now explore how an awareness that life is imperfect, impersonal, and impermanent and that resisting this creates suffering applies to teaching Yoga through the following case example. In a discussion after a sitting meditation practice in session 6 ("Thoughts Are Not Facts"), participants are talking about their experiences. The practice has instructed them to be especially aware of how they are relating to thoughts when they notice them. But some people don't experience aging like the majority of us do.

They are called super-agers, individuals over the age of eighty whose mental and physical abilities far exceed their peers of the same age. Super-agers are under the scrutiny of many scientists and medical researchers to help understand and even help reverse conditions that come with aging. For example, super-agers' brains shrink at a slower rate than other people their age. They are more resistant to memory loss and enjoy their later years in life. Using MRIs, researchers actually found a difference in the physical construction of the brain of super-agers. They have a thicker cortex than those who age normally. This finding may lead researchers to better understand how to reduce cortical brain atrophy that contributes to lost memory ability as we age.5 At Harvard University, researchers have been tracking a group of individuals for eighty years, one of the longest studies ever done. Researchers there found that the one factor that plays a big role in longevity is social interaction, specifically relationships. People who lived longer had very close relationships over the years.6 There have also been some surprising findings about diet and exercise habits and how they affect ninety-somethings and above. The 90+ Study was initiated in 2003 to study the oldest-old, the fastest growing age group in the United States. More than 1,600 people have enrolled. Participants in the 90+ Study are visited every six months by researchers who give cognitive and physical tests as well as ask questions about diet, activities, medical history, medications, and numerous other factors. Willpower can provide the kickstart you need to get going and keep going. It gives you an inner determination that drives you forward. Together with self-control, willpower gives you the ability to keep focused and achieve your goals through self-discipline. Willpower helps you do what's best for you. But if it helps you do what's best for you, why is willpower so difficult? Because, according to many studies, we all have a limited amount of willpower and it is easily used up. In any one day, you can be faced with countless little decisions: what to wear, what to eat, where to eat, where to go, how to get there, what time to come and go, who to talk to, who not to talk to, who to email, what to watch, what to listen to and so on. Individually, most of these decisions are fairly straightforward.

But all together, in any one day, they add up exponentially - at a steady and often rapid rate. This work is the first to show an association between exercising at age sixty through one's seventies and a lower risk of falling at age ninety and above. Additionally, there were two fascinating findings about diet: (1) people who drank moderate amounts of alcohol or coffee lived longer than those who abstained and (2) people who were overweight in their seventies lived longer than normal or underweight people did. You can't control all your nonverbal communication; in fact, the harder you try, the more unnatural you're likely to feel. But if you can keep your mind on doing one or two of those things consistently, your thoughts, feelings and behaviour can match up. Which one or two actions would you feel comfortable using? You can practise using them right now. So where does willpower - the ability to do what you intend to do when you don't feel like doing it - fit in? Maybe you've got started on what it is you want to achieve but worry that you won't have the willpower or self-control to keep going and achieve what you want. You may, for example, want to improve your health - maybe you're trying to quit smoking or drink less, eat more healthily or take more exercise. Despite your intentions, you've lapsed back into your old ways. Perhaps you've made a start on your novel but you just can't find the resolve to keep going. You're determined to make some headway today but you sit down and get lost in social media or another distraction instead. You can do something about it; you can develop your willpower. I used to do a lot of things sloppily or half way: "Oh, that's good enough; it'll be alright." I did this partly because I assumed, unconsciously perhaps, that if I tried to do my best it wouldn't turn out right anyway. So why waste the time and effort? Plus I could protect my morale. When it didn't turn out - "Well, I didn't really try, and I didn't spend much time on it anyway." But there's an old saying, "If you don't have time to do it right the first time, when will you have time to do it over?" It's best to slow down, and just do it right. This is the gem! First it means that I am breaking it down into small parts, which is the first step in actually getting started on actually doing it, a major tool against procrastination.

And the hard part is the major source feeding the procrastination. Procrastination keeps it all hanging over my head, especially the hard part, and feeds the unpleasant sense of being overwhelmed, because there are many things hanging over my head. And this concept is an organizing principle; when I'm not doing anything because I can't decide where to start, this gives me a guideline. So to get started, I start with the hard part, and once I have that part done it is all downhill from there; now it is easy. And of course, once again, part of the trick is to make the hard part as small as possible so it may turn out not so hard after all, once I can finally get myself to actually start. We can use slogans or sayings as rules. I try to make "Do it now, do it right, do the hard part first." a rule and to make myself follow it, at least every time I think of it. I'm working on myself to become more assertive, so my slogan for that is-"Fearless." When I'm vacillating about whether or not to do something or to speak up or not, then "Fearless" enters my mind and I proceed. Of course, nothing is ever simple. I want to also remember that having ADD, I need to think a moment before I impulsively act or blurt out something, but just for a moment. It doesn't help to just keep vacillating, and to let myself be controlled by fear instead of by judgment. Easy to say. I used to think, at whatever age I was at the moment, that once I was ten years older I would no longer care what other people thought. Then I would be fearless. So far, hasn't happened. But I am working on it. AA uses lots of slogans, like "One day at a time" And "Easy does it" to help people stay on track, and we can use those, too. Slogans are quick and easy ways to remind of us something we need to remember, usually an attitude or a perspective. Described below are some common patterns related to physical activity and pain. Avoid the painPeople have strong instincts to stay still when they are in pain.