Motivation
In a 2002 poll, only 19% of women and 24% of men over 50 years old reported that they engaged in vigorous exercise (three or more times a week). Among younger adults, 30% of women and 35% of men exercises. On the positive side, more than half of men and women reported moderate exercise. Even small efforts can boost fitness levels and lay the groundwork for a healthy lifestyle. Some motivational tips are as follows:
- Think of exercise as a menu" rather than a diet." Choose a number of different physical activities that are personally enjoyable, such as sports, dancing, or biking. Note, that although experts advocate 30 minutes of aerobic exercises at least five times a week. Those times can be divided into shorter periods -- such as 10 minute sessions. In addition, people can achieve health benefits from other exercise programs, including weight training, yoga, or tai chi.
- Stick to a prepared schedule and record progress.
- Develop an interest or hobby that requires physical activity.
- Adopt simple routines, like climbing the stairs instead of taking the elevator, walking instead of driving to the local newsstand, or canoeing instead of zooming along in a powerboat.
- Try cross training (regularly switching from one type of exercise to another). Studies suggest it is more beneficial than focusing only on one form of exercise.
- Exercise with friends.
- Join a gym or take classes. Many affordable programs are available.
- For those who can afford them, personal trainers can be very helpful and are available in many gyms and exercise clubs. Personal trainers without any connection to a well-reputed gym or fitness club should be certified by a major fitness organization, such as the Aerobics and Fitness Association of America (AFAA) or the American Council on Exercise.
- Exercise videos may also be helpful, but people should be sure they are suited to individual age and health needs and bear the seal of the AFAA.
Differences in Motivation Between Men and Women. Motivation factors may differ by gender and women appear to have a harder time. In one study weight loss was the greatest motivator to exercise for women and muscle tone was the primary motivator for men. Unfortunately, cosmetic effects may take a long time to become apparent, discouraging people from continuing even though their health is improving.
Motivating Children and Adolescents
Obesity is increasing in children and adolescents, with 15% now being overweight -- up from 5% in the early 1970s. Along with this trend is an increase in type 2 diabetes in young people. A 2002 study suggested that only high levels of physical activity -- not just using up energy -- helped prevent obesity in young people. Since 1991, government surveys have reported lower-than-recommended activity levels in this group. Girls exercise less than boys, and children in minority groups exercise less than Caucasians. Experts state that children should be vigorously active for at least 20 to 60 minutes three to five days a week. Many children used to walk to school, but fear of crime and traffic dangers have significantly reduced this activity. Parents and schools must be imaginative and rigorous in encouraging children to exercise.
Role of Parents. A 2002 study on teenagers reported that, on average, adolescents spend three hours a day watching television. Increasingly, sedentary activities, which also include computers and videogames, are dominating young people's time. Parents must make conscious efforts (including reducing their own TV watching!) to limit such activities and to encourage physical ones, not only for their children, but themselves. Even children who arent interested in joining a Little League team may enjoy a round of catch with their parents, walking in the park, or swimming in a local lake.
Role of Schools. Early school physical education programs can make a significant difference and the earlier these routines are learned, the more likely they will be carried forth into a healthy adulthood. Schools should emphasize team cooperation or individual improvement and self-mastery. Studies have shown that people tend to give up more quickly and feel less competent if their perceptions of success are based only in comparison to their peers. Unfortunately, many school officials equate physical health only with athletic success. And, even athletically gifted youngsters often fail to continue training after graduation once they lose the encouragement of coaches and fans, their only gauge of self-worth.
People mature at different rates, and there seems to be a genetic component to coordination, strength, speed, and one's response to resistance exercise. Nonetheless, everyone should strive to be as fit as they possibly can, given their strengths and limitations.
Stages for Adopting Healthy Behavior
For a person to successfully adopt a more healthy behavior -- whether it's to exercise more, lose weight, or stop smoking -- it's not as simple as just deciding to do it. Behavior change expert James Prochaska and his colleagues outlined a theory, which has been supported by numerous studies, showing that people cycle through a variety of stages before a new behavior is successfully adopted over the long term. It may help you to understand how this works. As you read the description of each stage -- specifically as it relates to exercise -- you may find yourself nodding and saying to yourself, "Yes, that's me!"
Stage 1: Pre-Contemplation.
People at this stage have no plans or desire to exercise. They aren't even considering exercising. People at this stage are generally unaware of the specific benefits that exercise can bring -- exercise may seem more like a hassle than something worth doing. Or, they may simply have "failed" in the past and have given up. There's no point in talking about how to start an exercise program if you are at this stage. Instead, it is important to think about why exercise might be good for you personally -- by helping you to lose weight, feel better, have more confidence, live longer, sleep better, or have less stress. The benefits must be identified before a person will consider exercise. If you are at this stage, a good activity is to ask four friends or family members why they exercise. That may unveil real-life benefits and inspire enough interest to compel you to take the next step.
Stage 2: Contemplation.
A person at this stage is thinking, "I think I should probably exercise, but I need help getting started." People at this stage know that exercise is good for them, but it seems like a daunting task or they don't think they can pull it off. Some may have tried and "failed" in the past, but they are still receptive to another go-round. It's important for people at this stage to consider some of the truths and falsehoods of exercise. For example, it is helpful to know that there are many forms of physical activity to select from, and that you can do your exercising in small chunks. It is not true that exercise has to be painful, or that you either succeed or fail. There is no such thing as "failure" -- people become more or less active at different stages of their lives, and it is never too late to get moving again. And people at this stage should find assurance that an exercise plan can be very simple. If you are at this stage, a good activity is write down (brainstorm) all your potential roadblocks -- the things that you believe make exercise difficult -- and to learn strategies for overcoming or side-stepping those hurdles. There are many ideas available on the internet. People at this stage might benefit from making a pledge, contract, or other commitment that they are going to get more active in the near future. Prochaska and his colleagues write that people in this stage are "aware of the pros of changing but are also acutely aware of the cons. This balance between the costs and benefits of changing can produce profound ambivalence that can keep people stuck in this stage for long periods of time. We often characterize this phenomenon as chronic contemplation or behavioral procrastination." Thus, the goal is to get un-stuck by identifying the roadblocks, ways to overcome these hurdles, and making a commitment.
Stage 3: Preparation.
These folks are primed and motivated. They are ready to give exercise a try. The goal of this stage is to create a specific action plan that takes all factors into account, so that the "launch" is successful. People at this stage need to know how much they should be exercising, their target heart rate, and the types of exercises. They should explore the different kinds of exercises and decide on which ones to try. At this stage, they'll evaluate exercise machines and health plans, if that interests them, pick the proper clothing or accessories, and consult a physician if necessary. And they need to think about how they are going to fit their exercise plans into their daily and weekly schedule. If you are at this stage, you should also consider some backup plans -- what to do if it rains, or if you don't feel like exercising. That way you are prepared to overcome that hurdle when it happens. And you should be aware of what to realistically anticipate at the beginning (e.g., weight loss takes time, but health benefits begin immediately).
Stage 4: Action!
People at this stage have just started exercising. This stage is where the most behavior change occurs - these folks have started to exercise but it is not yet a long-term, ingrained habit. Prochaska notes that this stage requires significant commitment and energy. If you are at this stage, keep talking to friends and family for inspiration. Review your backup plans. Reward yourself for small achievements. And give yourself notes and reminders to exercise. If you can find a friend to exercise with, that can be a huge support as you get through this stage. You want to build and maintain momentum, because it gets easier once it is a habit!
Stage 5: Maintenance.
The folks at this stage have been exercising at least 6 months. At this point, exercising has started to become a habit. The goal here is to prevent relapse. If you are at this stage, identify ways that you can fine-tune your program. Continue to identify roadblocks and improve your backup plans. Think about what you have found most enjoyable about exercising. What benefits have you gained? Keep reminding yourself of these perks. If giving yourself a challenge was part of your initial motivation, set new goals and give yourself new challenges. If you risk getting bored with your routine, find ways to vary it. Or maybe you have found a comfortable routine that you enjoy -- if it's working, great! Then no need to change it. You might want to read or learn more about your method of exercising and develop a deeper level of understanding about it. Soon you'll be a pro!
One point about this theory is that people do not proceed from one stage to another in a simple, step-by-step fashion. They actually cycle or spiral back and forth, so that they may move from stage 1 to 2 to 3, and then back to 2 again. They may stay in maintenance mode for years and then fall back to stage 2. Remember that this is normal -- if you tried exercising in the past and didn't stick with it, don't consider yourself a failure. Just know that it's time to try again!
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