Chapter 11

Being Physically Active for Life

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 active—two very difficult behaviors to alter—the benefits will elude you

» Lack of time

» Inconvenient

» Self conscious

» Poor health

» Lack of facilities

» Poor weather

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

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 didn’t see any of the benefits I thought

would come with the new behavior. I failed to reach my goal. I lost my motivation.

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 wasn’t worth it.

Other_____________________________

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

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

Support from Others

Whether you are already physically activity or you’re 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

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 don’t support you, deep down they will be silently envious and wishing they had your commitment to being physically active.

Pros and Cons of Physical Activity

Pros (Benefits of Exercise That I Like)

___I have more energy. ___I like the way it makes me look. ___I’m 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.

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

___I don’t like to get sweaty. ___I don’t have time. ___I don’t have any money. ___The weather is bad. ___I have an unsafe neighborhood. ___There are no parks, sidewalks, or bicycle

paths near my home. ___It’s hard to get into the mood. ___I’m lazy. ___Exercise is painful.

Cons Continued…

___I don’t like sports. ___I’m embarrassed to be seen

exercising. ___No one will exercise with me. ___I don’t have exercise clothes, shoes,

or equipment. ___I need to watch my children. ___I’m pregnant or nursing. ___I have an illness or injury that makes

it difficult or painful to be active.

“I don’t 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:

Activities you must do every day

Time YOU spend each day

Typical Adult

sleep   8 hrs

work, including house work   8 hrs

bathe, get dressed   1 hr

eat   1.5 hr

commute/travel   1 hr

spend time with loved ones   .5 hr

exercise   0 hr

Activities you want to do every day

   

watch TV   2 hr

visit with friends or family after work

  .5 hr

enjoy a hobby   .5 hr

do things on the computer   .5 hr

read   .5 hr

TOTAL 24 hours 24 hours

“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.

“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 injury—unless 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 weights—these 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

“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.

“I’m 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.

“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.

“I don’t 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 don’t 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.

“I don’t 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.

“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.

“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.

“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 you’ll have an exercise partner before you know it.

Take the dog

for a walk

“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 don’t call it mopping, call it exercising.

“I’m 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 don’t 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.

Some Environments Don’t Support Being Active

Lifestyle Changes in our Environment that Promote Sedentary Behavior

Car Use Computer Use Television use Labor saving devices

Percentage of All Trips Made by Automobile, 1977 - 1995

Source: National Personal Transportation Survey, 1995

83.9

85

87.1

89.3

81

82

83

84

85

86

87

88

89

90

1977 1983 1990 1995

Percentage of All Trips Made From Home by Walking, 1977 - 1995

7.2%

5.5%

8.5%

01

9.3%

2345678910

1977 1983 1990 1995

Percent

Modal Travel in Urban Areas: Europe and North America Percent of Trips by

Mode

Transportation Quarterly 1997; 51-31

Country Bicycle Walking Public Transport

Car

Netherlands 30 18 5 45

Germany 12 22 16 49

England 8 12 14 62

Italy 5 28 16 42

Canada 1 10 14 74

USA 1 9 3 84

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

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.

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.

Points to Remember

Failure is part of the process of making healthy behavioral changes; don’t give up if you experience setbacks or failures.

You can’t 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.