Chapter 11 Being Physically Active for Life

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Chapter 11 Being Physically Active for Life
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• All the information about good health and quality
  of life is of no value unless it can motivate and
  inspire you to change
• Until you change your diet and become physically
  activetwo very difficult behaviors to alterthe
  benefits will elude you

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Why is it so hard for people to get regular
exercise?

• Lack of time
• Inconvenient
• Self conscious
• Poor health
• Lack of facilities
• Poor weather

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Common Reasons Why We Fail to Change Behaviors

• I gave up during an especially stressful or busy
  time.
• My family and friends did not provide much
  support.
• I lost confidence in my ability to keep it up.
• I didnt see any of the benefits I thought would
  come with the new behavior.
• I failed to reach my goal.
• I lost my motivation.

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Continued

• My environment did not support my new behavior.
• My community did not support me in maintaining my
  new behavior.
• I was doing well, but the temptation was too
  great and I went back to my old ways.
• It was a lot of hard work, and it just wasnt
  worth it.
• Other_____________________________

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Reasons for Failing to Get Regular Exercise
Include

• Lack of confidence
• Lack of social support
• Failure to understand the pros and cons of a new
  behavior
• Failure to set realistic goals
• Poor support from the environment and the
  community

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Those Who Are Successful in Staying Active

• Have confidence in their ability to maintain the
  new behavior
• They receive support from friends, family, and
  coworkers
• They also value the benefits of the new behavior
  more than the benefits of the old behavior
• They set realistic goals
• They live in homes and work at places with
  supportive environments

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Support from Others

• Whether you are already physically activity or
  youre trying to become active, help from others
  makes it easier
• If you know someone planning on exercising with
  you you will be more likely to exercise

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• Boyfriends, girlfriends, neighbors, children, and
  even pets make great exercise partners.
• Tell your friends and family that you are serious
  about getting adequate physical activity and you
  want their support.
• Even if they dont support you, deep down they
  will be silently envious and wishing they had
  your commitment to being physically active.

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Pros and Cons of Physical Activity
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Pros (Benefits of Exercise That I Like)

• ___I have more energy.
• ___I like the way it makes me look.
• ___Im able to maintain a healthy weight.
• ___It reduces my stress.
• ___I sleep better.
• ___It helps prevent chronic disease.
• ___It helps keep my cholesterol low.
• ___It improves my self-confidence.
• ___I spend time with friends and family.
• ___It gives me a chance to get outside.
• ___It prevents osteoporosis.
• ___Being physically active is fun.

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Cons (Effects of Exercise I Dislike and Barriers
That Keep Me from Being Active)

• ___I dont like to get sweaty.
• ___I dont have time.
• ___I dont have any money.
• ___The weather is bad.
• ___I have an unsafe neighborhood.
• ___There are no parks, sidewalks, or bicycle
  paths near my home.
• ___Its hard to get into the mood.
• ___Im lazy.
• ___Exercise is painful.

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Cons Continued

• ___I dont like sports.
• ___Im embarrassed to be seen exercising.
• ___No one will exercise with me.
• ___I dont have exercise clothes, shoes, or
  equipment.
• ___I need to watch my children.
• ___Im pregnant or nursing.
• ___I have an illness or injury that makes it
  difficult or painful to be active.

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I dont have time to exercise.

• Lack of time is the most common exercise barrier.
  To help you find 30 minutes in your day complete
  the following activity

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I lack motivation.

• Motivation comes when you are convinced that the
  effort required to exercise is worth the benefits
  received.
• If being lazy means being too tired to get up and
  exercise, then exercise is just what you need.
  Expending energy in physical activity can
  actually make you more energetic and productive.
  As your cardiovascular system becomes more
  efficient, you have more energy throughout the
  day.
• If you still lack motivation to exercise, reread
  chapter 8 and see what benefits you will be
  missing by remaining sedentary.

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I have poor health.

• Generally, when you are sick or ill, you should
  avoid strenuous exercise until you are recovered.
  Some physicians suggest there is no harm in
  exercising when you have a cold, but it is not
  safe to exercise when you have the flu.
• Walking is always a safe, effective choice of
  exercise regardless of your illness or
  injuryunless you have a specific recommendation
  from your physician not to engage in regular
  exercise.
• If you have a specific injury, try activities
  that use the other parts of your body. For
  example, if your legs are injured, try swimming
  or lifting weightsthese activities are often
  therapeutic to the injury because of increased
  breathing and blood circulation.
• Ultimately, you are the best judge of whether or
  not you should exercise. If you have concerns,
  talk to your physician

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It hurts when I exercise.

• You may experience temporary or even chronic pain
  when exercising (running or jogging can be
  painful for some individuals, usually from
  differences in hip and knee stability or from
  past injuries). If you have pain every time you
  do a certain activity, try something else.
• Try walking, riding a bicycle, swimming, or using
  exercise equipment designed to reduce joint
  impact.
• Sometimes you may experience pain because the
  intensity of the activity you are doing is too
  high lower the intensity.

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Im self-conscious when others see me exercise.

• Try to exercise with friends or relatives who are
  supportive you and who are at about the same
  level of fitness.
• Exercise in the privacy of your own home.
• Exercise early in the morning or late in the
  evening. If you choose to exercise outside while
  it is dark, never go alone.

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The weather is too bad.

• Exercise during the more comfortable hours of the
  day. Instead of exercising in the heat of the
  day, go out in the morning or evening.
• If it is too hot or too cold to be outside,
  exercise inside. Many malls open their doors
  early to allow walking inside, and many gyms and
  fitness centers have extended hours or are open
  24 hours a day.
• Dress appropriately for the weather.

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I dont have access to exercise facilities or
equipment.

• Some of the best exercise is free and requires no
  equipment. (Refer to the list of suggested
  activities in Figure 9.1.)
• You dont have to participate in sports, which
  often require specialized equipment.
• Many places of employment provide exercise
  facilities, but if your employer does not provide
  on-site exercise facilities, see if they have or
  can obtain discounts to local fitness or
  recreation centers.

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I dont like to get sweaty.

• Exercise in the morning before it gets too hot.
• Exercise in a gym or other air-conditioned
  building.
• Walk or jog on a treadmill with a fan blowing on
  you.
• Swim.

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I live in an unsafe neighborhood.

• Never exercise outside alone always take a
  partner.
• Never exercise outside after dark.
• Mornings and lunchtime are a lot safer than
  evenings.
• Check with your employer to see if there are safe
  places where you can exercise while you are at
  work.
• If all else fails, exercise at home with videos
  or by doing housework.

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There are no parks, sidewalks, or bicycle paths
near my home.

• Build an exercise-friendly community with
  grassroots efforts at the city level.
• Check with your city to see who might already be
  making efforts to build trails and pathways and
  offer your help and support. Many communities
  have done a great job making their streets
  exercise friendly, thanks to community support.
• Try to find relatively safe places to walk, play,
  or ride.

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No one will exercise with me.

• Check with your local YMCA or community center
  about walking groups in your area.
• Post flyers around popular walking areas to
  invite people to form a walking or exercise
  group.
• Watch for people who are exercising outside at
  the same time of day you exercise. Be friendly,
  stop and walk with one of them, and youll have
  an exercise partner before you know it.

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• Take the dog
• for a walk

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I need to watch my children.

• Newborns can be safely tucked into a stroller and
  pushed around the block
• Children love to ride bicycles go on a bike ride
  together or have your child ride while you walk.
• Chasing children and cleaning offer plenty of
  physical activity in themselves!
• Mow the yard or wash the car while watching your
  children play.
• You have to mop the floor more often when you
  have children, so dont call it mopping, call it
  exercising.

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Im pregnant or nursing.

• If you were physically active when you became
  pregnant, there are rarely any reasons why you
  cannot continue your activity during pregnancy.
• Check with your physician about refraining from
  vigorous activity.
• Infants dont nurse all day. There are plenty of
  30 minute blocks of time when you can get a break
  from the demands of motherhood. Let a trusted
  adult tend your child and go for a walk. Do it
  for your sanity and your health.

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Some Environments Dont Support Being Active
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Lifestyle Changes in our Environment that Promote
Sedentary Behavior

• Car Use
• Computer Use
• Television use
• Labor saving devices

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Percentage of All Trips Made by Automobile, 1977
- 1995
Source National Personal Transportation Survey,
1995
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Percentage of All Trips Made From Home by
Walking, 1977 - 1995
1
0
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Modal Travel in Urban Areas Europe and North
America Percent of Trips by Mode
Transportation Quarterly 1997 51-31
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Other Stick-to-It Strategies

• Use a pedometer
• Leave your self exercise reminders like setting
  your walking shoes out for your morning walk,
  before you go to bed
• Get a dog, they always want to go for walks
• Find something you like to do

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Set Simple Goals

• Walk to work.
• Do sit-ups in front of the TV.
• Walk during lunch hour.
• Walk instead of drive whenever you can.
• Take family walk after dinner.
• Skate to work instead of drive.
• Mow lawn with push mower.
• Walk to your place of worship instead of drive.
• Walk kids to school.
• Get a dog and walk it.
• Join an exercise group.
• Replace Sunday drive with Sunday walk.

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Continued

• Do yard work.
• Get off the bus or train one stop early and walk.
• Work around the house.
• Bicycle to the store instead of drive.
• Go for a half-hour walk instead of watching TV.
• Fetch the newspaper yourself.
• Sit up straight at work.
• Wash the car by hand.
• Run when running errands.
• Pace the sidelines at kids athletic games.
• Take wheels off luggage.
• Choose an activity that fits into your daily
  life.
• Park farther from the store and walk.

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Points to Remember

• Failure is part of the process of making healthy
  behavioral changes dont give up if you
  experience setbacks or failures.
• You cant be regularly physically active without
  help from others. Identify others who can be
  active with you.
• Focus on the benefits of exercise you enjoy.
• Evaluate ways you can overcome your exercise
  barriers.
• Set goals you can achieve.