Conquering the Exercise Excuses

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Presentation transcript:

Conquering the Exercise Excuses Only 22% of New Year’s diet/exercise resolutions make to February. In other words, 78% of New Year’s resolutions fall off the wagon by February.

The Decision-Making Process When deciding whether to exercise as planned, the frequency or “tone” of our thoughts (positive or negative) will influence our final decision. Negative thoughts Positive thoughts Too tired Lack of time Lack of knowledge Too difficult Boredom Exercise will… Make me more energetic Increase my muscular strength Relieve my stress

Learning to cope with negative thoughts When you have a negative thought, use one and/or two of the following strategies to help motivate you: Negative Thought Positive-thinking strategies: Anticipate the various outcomes you expect to get from sticking with your exercise program. Having increased energy Reducing Stress Improving weight loss Fitting into that new outfit Positive-behavior strategies: Performing a specific behavior before or after having a negative thought. Goal setting Time management Self monitoring (workout journal) Social support Establishing environmental cues

Set Goals Established goals will provide you with a road map to success. Write down your goals following the SMART model. S.M.A.R.T. Goals Specific - Clear and detailed Measurable - Give your goals a value Action - Set goals that are action oriented Realistic – Goals should be relatively easy to attain Time Specific - Set a date or time frame for achieving your goal

Manage Your Time Find out how you spend your time. Keep an activity log for several days. Analyze it and learn from it. Gain control over time wasters. Take control of your schedule. Schedule and prioritize everything you do. Use a daily planner and calendar (Lotus Notes).

Keep a Workout Log A workout journal will give you a great base/foundation for the goals you want to strive for and give you a solid game plan to follow. Here are some suggestions to have written in your workout journal. Daily Exercises (strength and cardio) Sets Reps Time and Intensity

Become a Lifestyle Exerciser Accumulate multiple short bouts of moderate-intensity physical activity throughout the day. Take the stairs. Park further away and walk. Deliver messages or papers by hand Use a water cooler on a different floor. Garden, perform yard work, and play with the kids.

Make Physical Activity Enjoyable Choose gym activities you enjoy. (Treadmill vs. Elliptical, etc.) Become a child again. Make a list of fun activities you have always wanted to try. Kayaking Dance Lessons Cross Country Skiing Wall Climbing Mountain Biking

Resources Nancy C. Gyurcsik. (1998). Exercise and the Power of Positive Thinking. American Health Publishing Company. Giulio Marchesini. (2010). Cognitive-Behavioral Strategies to Increase the Adherence to Exercise in the Management of Obesity. Journal of Obesity.