What is body
image? Body image refers to a
person's feelings of the aesthetics and sexual
attractiveness of their own body. In the simplest term and most convenient
definition, body image is how we see ourselves when we look in the mirror.
Human society has at all times placed great value on beauty of the
human body and the pursuit of the “perceived ideal” has lead to body dysmorphia,
anorexia, bulimia, the proliferation of plastic surgery, self loathing and
depression. So why do we care so much what we look like? Why do we allow
societal expectation and perceptual ideals to define what we look like? And why
is self-value tied into our outer appearances? Because we have been programmed
to think that way.
The “male” ideal has always been defined as having small joints, low
body fat, large round muscles, broad shoulders and a small waist. From a young age, this is the image we males
strive for as it has been imprinted on our subconscious. Ancient Greek statues
portrayed the gods as lean and muscular. Advertising and media has programmed
men to believe that women want beach muscles (aka. Charles Atlas) or the highly
coveted six pack-washboard abs. Even the comic book Super Heroes we all grew up
emulating were always built like competitive bodybuilders.
Although the “male” ideal has remained relatively constant
throughout time, the “female” ideal has evolved from one that covets curves and
shape all over (the voluptuous Venus de Milo) and a relatively realistic and
healthy image to the modern day images splashed over Fashion Magazines and
Entertainment Periodicals. Long lean legs and arms, flat tummies, round
bottoms, large breasts and wasp-like waists. Once again, this is what society ,through
advertising and media, has imposed upon women and girls from the time they put
down their “anatomically correct” baby dolls and pick up their first “Barbie”.
Trust me, we’re all programmed to think “I wanna look good naked”.
Now I know there are some people reading this who are saying, “I
honestly couldn’t care less what people think about how I look!!”. But be honest
with yourself, do you handpick which pictures you post on Facebook? Do you
cringe at the thought of wearing a revealing bathing suit or tight outfit? Have you ever postponed meeting an old high
school boyfriend or girlfriend (or even friend) for coffee because of how much
you’ve changed? Be honest… are you 100% fine with everything the way it is?
What I’m getting at is this; we all care to some degree about how we
look. If we didn’t there would be no gyms, no fitness infomercials, no
“aesthetic” plastic surgery, no diet programs and no fashion industry. We DO
care how others see us, and we DO care how we look to ourselves. However, I
strongly believe that individuals should define their own body image!! It
should be customized to that person’s specific requirements as they relate to
health and wellness, and personal comfort.
Genetics should play a major role in realistic expectations. I think
most of us want to change something about our appearance, so move toward this
change with realism and honesty… and do not be sabotaged by the media. People naturally
come in different sizes and builds, and that’s okay. Your body is okay and your size is okay.
Because first and foremost I write this blog as it pertains to fitness,
I want to discuss how even a basic investment in fitness and activity can help
to consolidate a healthy body image. Ok, so from a purely physical standpoint, what can we
do to improve our own body image? Simple; pre-define what it is that will make
you happy in your own terms, factoring in the following; age, activity level,
genetics, commitment and time management. You have to start with a SPECIFIC
goal or target, without specificity, the target is ambiguous. If you say “I
want to lose weight” you will not succeed because there is no accountability.
It’s not until you decide HOW MUCH weight and WHEN you want to lose it by that
you can start towards the goal. Be specific and be realistic!!
You also need to realize that with age comes limitation with muscular
capacity, flexibility, and cardio-respiratory capacity. So if you are currently
inactive, start slow and follow a basic regime. You can always work harder as
you get fitter. Aside from dangerous and expensive surgeries, you cannot change
your genetics, so work with what you have.
Focus on the aspects of your body that you DO like! Train to improve
other area’s but take pride in the positives whether it be eye color, hair
style, leg length, curve, muscles size…it doesn’t matter…everybody has something
they like about themselves. At the same time, set small, attainable, frequent
goals for yourself.
An example would be “Today during
my walk, I plan on jogging for 3 sets of lamp poles”. Take pride in that
accomplishment! Not only will it boost your self-esteem but it will inspire and
motivate you to set loftier goals the next time… maybe 5 sets of lamp poles.
You also have to invest time into this, and it is an investment.
We live in an age where time is a premium, but if it’s truly important
we make time, if it’s not important then we make excuses. Commit to change,
changing your routine will change your appearance and will change your outlook.
You need to commit to a minimum of 3 times per week for 20-40 minutes per
session. That is approximately 1% of your time per week… 1%!!!!
Also remember to be patient and stay the course. Give the program a minimum of 12 weeks. It takes 4
weeks for you to see a change, 8 weeks for friends and family to see a change
and 12 weeks for the rest of the world to see a change. By constantly changing
our goals, and by making them small and attainable we set ourselves up for
success and that frequent success leads to positive self talk, positive self
image and by affiliation, positive body image.
So if you want to get started on setting up a program, begin on line. If
you need help, do some research, check into local gyms. Ask around your office
as to what others do. Don’t be shy and don’t be intimidated. There are
facilities and programs out there for everybody, for every fitness level and
you need to be comfortable and not intimidated. Be healthy and be happy!
Peter Courtney is the Director of Sales for 360fit in Dartmouth, Nova Scotia. He lives in Sackville, Nova Scotia with his wife Carmelle and step daughters Lauren and Jenna.
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