THOMSON REUTERS PRESENTATION TEMPLATE

Report
Exercise: How To Make It Stick!
Paige Shouse ACSM-HFS, CWPC
February 13th, 2013
Objectives
• Review physical activity statistics
• Discuss barriers to exercising
• Six ways to make exercise a part of your life
• How to get started with a program that works for
you
2
Did you know…
• ______ % of people who start an exercise program
abandon it within 3-6 months.
50%
3
Did you know…
• ______ out of 10 Americans do not exercise regularly.
7
4
Did you know…
• In the US, how many deaths are attributed to a lack of
physical activity every year? These deaths are
thought to be caused by heart disease, stroke,
diabetes and other conditions.
300,000
5
Did you know…
• How many minutes of exercise would you need to add
3 years to your life while decreasing your risk of
cancer by 50%?
15 minutes per day
6
2008 Estimates of the Percentage of Adults Who Are
Physically Inactive
7
What’s the problem?
• What We Know vs.
What We Do
Benefits of Exercise
• Information and
education vs. behavior
modification and
environmental change
• 6 months to change
habits
8
Overcoming the Objections
Excuse
Counterpoint
I don’t know
enough about
it.
Talk to your doctor or a fitness professional, to learn more.
You do not have to be an expert to change your habits.
I don’t like
physical
activity.
Forget the old notion that being physically active means
playing football or lifting weights in a gym. You can be
active in many ways, including dancing, walking, ice
skating, gardening, or taking fun fitness classes. The list
goes on and on! Explore options you never thought about,
and stick with what you enjoy.
I’m not
motivated.
Think about your biggest reasons for being healthy. Think
about these things when you want to quit. Also, try mixing
things up to stay interested.
I can’t make
this change
alone.
Recruit others to be active with you. Also, consider
signing up for a fun exercise class, like salsa dancing. Get
your family or coworkers on the bandwagon.
Overcoming the Objections
Excuse
Counterpoint
I’m not a morning
person.
Find a better time to exercise. Lunch time? After
work? After dinner?
I just ate.
All the more reason to walk it off. After-dinner walks
can be the best, especially with a family member.
It costs too much.
Start a walking group! Walk around the mall during
off-peak hours, find a school track, or go to a local
park. Exercise at home.
It's too cold.
Dress warmly if you're walking or jogging outside.
Most people work out at their homes or gyms, which
are almost always heated.
It's too hot.
Exercise early or late in the day, or exercise indoors.
I would rather sit
and relax.
The more you sit, the more you want to sit. Get going!
Overcoming the Objections
Excuse
Counterpoint
I'm too tired.
Exercise is the best “energy shot”! You will feel
much better when you're done.
The treadmill hurts my
knees.
If you have pain, swimming or biking are
better options.
I don't have the right
shoes.
Sneakers don’t have to be inexpensive. Buy
new ones. You don't have to spend $100.
It's dark outside when I
come home from work.
Wear some reflective materials and carry a
flashlight. Or, go with someone!
I'm on vacation.
What better time to exercise than when you
have so much free time?
I only have 20 minutes.
Not only is that enough time, it's far better than
doing nothing.
Overcoming the Objections
Excuse
Counterpoint
I'm out of
shape.
A thousand-mile journey begins with a single step.
I can't leave
the kids home
Many gyms offer some form of child care. Swap
babysitting with a friend. Say you'll watch her kids when
she exercises or runs errands. You can also walk or jog
and have the kids ride their bikes alongside. You can also
push your toddler in a baby jogger.
alone.
My husband
won't join me.
You can't let a reluctant exerciser affect your health.
Setting a good example, however, may inspire him to join
you. It’s contagious!
There's
something
Then tape the show with your DVR/VCR, or watch it and
work out!
good on TV.
Overcoming the Objections
I don’t have time. I’m too tired. It’s too
hard. I can’t afford it. It’s not working. It’s
boring. I’m too fat. I hate sweating. It’s
too hot. It’s too cold. What’s the point? I
don’t know what to do…
LET GO OF THE EXCUSES.
Six Ways to Make Exercise Stick
1. Make it a PRIORITY and hold yourself ACCOUNTABLE.
• Identify “why” you are doing this plan and be motivated by those
personal reasons
• Capitalize on your “a-ha” moment!
• Mindset is much of the battle. This article pinpoints that self-efficacy is
the #1 reason why we don’t exercise. Give yourself daily pep talks!
• Share your goals. Write them out for yourself and/or share with others.
If other people are watching our behavior tends to improve.
• Find someone you know (coworker, friend, family member) who
exercises consistently and ask them for tips and ideas, or even to join
in with them.
• Change your social norm by getting your family involved. Find ways to
spend time with close friends or family while being active, it benefits
everyone!
14
Six Ways to Make Exercise Stick
2.
Make a PLAN.
• Be SPECIFIC and be prepared
• Time, Type, Location, Duration, Equipment
• Carve out time & plan ahead
• Treat your workout plan as an appointment
• Find your finest hour : Pick the time of day that you are most suited to
• Identify barriers and “work-arounds”
• Formulate a backup plan. If you can’t get to the gym in time, walking
around the neighborhood could be your back up plan
15
Six Ways to Make Exercise Stick
3.
Set REASONABLE goals.
• Start small
• Celebrate small accomplishments to foster encouragement
• Start where you are
• Find a routine that appeals to you
• Adopt a three day standard OR
• Shoot for every day (habit)
• Save a workout for the weekend
16
Six Ways to Make Exercise Stick
4. Focus on the HABIT.
• Our behaviors are 99% habit
• When trying to create a new habit
• Tie it to an “anchor”
• Start with something easy
• Celebrate after every execution
• Use visuals
• Be flexible
17
Six Ways to Make Exercise Stick
5. REWARD yourself
• Reinforce the positive behavior
• Treat yourself
• Begin to identify natural rewards
18
Six Ways to Make Exercise Stick
6.
Find an activity you ENJOY.
The Fun Theory
• Consider the things you enjoy, but give all activities a fair shot
• Scan the community for events and programs you find interesting and
exciting
• Don’t make exercise a punishment
• Learn something new
19
Activity Pyramid
Source: Activity Pyramid
20
Exercise = NOT one-size-fits-all
Critical Considerations:
• Role
• Schedule
• Responsibilities
• Environment
• Social Support
• Options for fitness
21
Six Ways to Make Exercise Stick
When beginning a new workout plan, ask yourself these questions:
1.
What is my favorite exercise?
2. Would I rather workout alone, with one or two people, or in a group setting?
3. Do I like high intensity for a short time or low intensity for a longer time?
4. Do I prefer mornings, lunchtime, or evenings?
5. Would I rather workout indoors or outdoors?
6. What motivates me?
7. How will you track your progress?
8. How will you reward yourself?
9. Who/what will hold you accountable?
10. When will you start?
22
Templates for getting started
• Strength Training Template
• Couch to 5k Template
• Flexibility Workout Template
23
Questions?
[email protected]
24

similar documents