Ken Cooper's 12 Steps

by Donald B. Ardell, Ph. D. (Originally published in the 1994 Winter/Spring Issue, No. 34, of the Ardell Wellness Report)

Kenneth H. Cooper, M.D., is the most famous living guru in the fitness field. He is the father of the aerobics movement whose books, fitness center, research and lectures have converted countless couch potatoes, corporate leaders and skeptical fellow doctors into believers, promoters and practitioners of exercise for health and a better life. His career, like that of many pioneering medical researchers before him, underscores the wisdom of what Hugh Riordan (Medical Heretics) attributed to Schopenhauer, namely, that all breakthrough ideas go through three stages: first they are ignored, then vigorously opposed and finally accepted as self-evident.

I know Dr. Cooper and his acclaimed partner and spouse, Millie. They are warm, friendly and admired by everybody. Could a crank find anything associated with the good doctor to niggle, cavil or nitpick or, in the words of Al Gore, to get snitty about? Would anyone dare, presume or otherwise hazard a bit of a critique of the work, style or emphasis of this American hero? Specifically, would Yours Truly want to whine or querulously quibble about anything, anything at all associated with the legendary wonderfulness of the good doctor?

Of course. With a bit of an attitude, a touch of irreverence and a dash of chutzpa, not to mention a reckless disregard of one’s personal safety, job and reputation, a curmudgeon in modern-day America can go after anybody, except maybe leaders of major religions, members of ethnic groups, persons with alternative sexual preferences or those of the female gender. Fortunately, Dr. Cooper does not fall into any of these categories so he’s fair game.

In a lengthy article in the Ft. Worth Star Telegram (reproduced in the Orlando Sentinel, 1/6/93, pp. E-1 and E-4), Dr. Cooper lists “Twelve Steps to Good Health.” These are, of course, fine steps and nobody would go astray following every one of them. But, are these the greatest twelve steps from a wellness perspective? Maybe. Maybe not. Here is a list of Dr. Cooper’s 12 steps, followed by my alternative list of 12 steps from a wellness perspective. Maybe we can get all 32 people who read the Ardell Wellness Report to vote for the list they favor as most critical to good health and a good life.

Cooper's Steps to Good Health

Stop using all tobacco and drugs.
Limit alcohol to no more than 10 drinks per week.
Start exercising.
Use less salt, eat less fat—especially animal fat.
Eat more fresh vegetables.
Avoid obesity.
Take proper diet supplements, including calcium and antioxidant vitamins C, E and A.
Faster your seat belt.
Avoid exposure to the sun.
Get immunization shots.
Get adequate prenatal care.
Get regular medical examinations.

A Wellness Version of the 12 Steps

The following steps are described from the perspective of a sensible person aware of wellness and following at least a rudimentary rational life. Dr. Cooper’s list seems to address those who are hardly rational and certainly not aware of a wellness lifestyle!

Stop using tobacco and drugs? Are you kidding? That’s impossible—I don’t smoke or use drugs now! A substitute step for those like me not practicing this egregious aspect of self-destruction: Commit to do what it takes to experience at least 23 good laughs each day, more if possible.
Ten alcoholic drinks a week are too much! I rarely drink alcohol. It’s fattening, expensive and can at times of too much/too soon lead you to appear stupid. A substitute step: Drink at least eight 10 oz glasses of water daily.
Start exercising? Where do you think I’ve been, on the moon? As an adult contemplating the rigors of middle age, I’d have to be a mental case not to be exercising daily! I’ll just keep working out. A substitute step: Increase my exercise regimen! I’ll go beyond the minimums for disease avoidance. I’ll follow the advice of the late Dr. George Sheehan—and be a good animal.
Depends. Depends on how much salt and fat I use now. If I thought I might be using too much, I’d arrange for a dietary analysis and find out. A substitute step: I wont’ worry about salt, saturated fat, sugar and the rest. I’ll focus instead on foods consistent with guidelines set out by varied government and private groups (The Center for Science in the Public Interest, for example).
Depends. Depends on how much I’m eating now. A substitute step: I’ll put less energy into food and more on adding meaning and excitement in my life. I’ll nurture my passions. If I died tomorrow, would I regret not eating more carrots?
Good idea. I’ll also avoid exposure to radiation, hungry reptiles and bubonic plague, while I’m at it. A substitute step: I commit to achieving and maintaining a fit body through life-long exercise and sound eating habits.
Another good idea. All the evidence seems to support the need for this modest degree of dietary insurance, particularly against cancer risks. A substitute step? Nah.
If you think I need to be told to fasten my seat belt, you must think I’m hopeless. A substitute step: Besides fastening my seat belt, I’ll buy a car equipped with an air bag, arrange to do less motoring and when I do drive, I ’ll do so defensively, with great care.
I think I’ll just minimize sun exposure at mid-day. For me, being out-of-doors is such a crucial part of being really alive. A substitute step: I’ll avoid peak exposure periods, use powerful sun screens, never sunbathe or use those ridiculous tanning booths and cover up as much as practical.
I’m cautious about immunizations. A substitute step: I’ll immunize myself against varied cultures of worseness. That is, I won’t associate with negative people, I’ll arrange my environment to support my growth and development and I’ll do things with those who just naturally help me feel positive and cheerful.
This applies only to half the population (females, and only when they are pregnant). A grand idea but limited so a substitute step may be in order, such as: I’ll find work that is challenging and meaningful, even if I can’t get paid to do it, at first. I’ll try to become so good at what I love that, eventually, someone will want to compensate me for doing what I intend to do for nothing, if necessary.
There is far too much medical testing in America. A substitute step: I’ll become more self-reliant through mastery of self-care books and other instruction in being my own doctor, most of the time. I’ll learn to recognize when I really need to see a medical professional. When I do have a test, diagnosis or treatment, I’ll communicate my relevant medical history and expectations for the visit.

Summary

As you can sense, my reluctance to embrace Dr. Cooper’s steps is that they assume your lifestyle is awful and filled with tendencies that are negative and self-destructive. Most people need more positive steps to good health. Dr. Cooper’s steps are great for people who have shown a reckless disregard for their health and utterly failed to take responsibility for advancing the quality of their lives. Which, now that I think a bit more about it, may represent the major proportion of the U.S. population. How else did we ever get to a point of a trillion dollar medical system?

I favor Dr. Cooper’s steps for most people and my modified version for you and me!

November 2000