Exercise: How To Make It Stick! Paige Shouse ACSM-HFS, CWPC February 13 th, 2013

2 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

3 Did you know… ______ % of people who start an exercise program abandon it within 3-6 months. 50%

4 Did you know… ______ out of 10 Americans do not exercise regularly. 7

5 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

6 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

2008 Estimates of the Percentage of Adults Who Are Physically Inactive 7

What’s the problem? 8 What We Know vs. What We Do Information and education vs. behavior modification and environmental change 6 months to change habits Benefits of Exercise

Overcoming the Objections ExcuseCounterpoint 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 ExcuseCounterpoint 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!

ExcuseCounterpoint 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

ExcuseCounterpoint I'm out of shape. A thousand-mile journey begins with a single step. I can't leave the kids home alone. 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. 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 good on TV. Then tape the show with your DVR/VCR, or watch it and work out! 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.

14 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!article 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!

15 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

16 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

17 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

18 Six Ways to Make Exercise Stick 5. REWARD yourself Reinforce the positive behavior Treat yourself Begin to identify natural rewards

19 Six Ways to Make Exercise Stick 6. Find an activity you ENJOY. The Fun TheoryThe 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

20 Source: Activity Pyramid Activity Pyramid

21 Exercise = NOT one-size-fits-all Critical Considerations: Role Schedule Responsibilities Environment Social Support Options for fitness

22 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?

Strength Training Template Couch to 5k Template Flexibility Workout Template 23 Templates for getting started

Questions? 24