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Stop the exercise yo yo 2009

Stop the exercise yo yo 2009






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    Stop the exercise yo yo 2009 Stop the exercise yo yo 2009 Presentation Transcript

    • Making Exercise Stick: How to Stop the Exercise Yo-Yo Stephanie Kittleson, MS Clinical Exercise Physiologist Mercy Health System
    • Identifying Your Target Behavior
      • How much exercise?
      • What kind of exercise?
      • Examples:.
        • Walk150 minutes per week.
        • Biking and Walking combination, 200 minutes per week.
    • Gathering Information About Your Target Behavior
      • What are the benefits of your current behavior?
      • What are the costs of your current behavior?
      • What are the benefits of your new behavior?
      • What are the costs of your new behavior?
    • Monitoring Your Current Patterns of Behavior
      • To develop a successful behavior change program, you need detailed information about your own behavior patterns.
      • You can obtain this information by developing a system of record keeping geared toward your target behavior.
    • Breaking Behavior Chains
      • After you have recorded or analyzed circumstances surrounding your target behavior, you can look at strategies on how to break behavior chains.
      • Example:
        • Control or eliminate environmental cues that provoke the behavior.
          • Avoid sitting down when getting home from work, change clothes and go straight to the treadmill.
          • Avoid going home before heading to the gym.
          • Go to bed on time or early so you feel rested enough to get up in the morning to do your exercise.
          • Layout your exercise clothes the day before.
          • Have a plan for getting back on track after getting back from vacation or better yet, determine how exercise can be a part of your vacation.
    • Setting Goals
      • In addition to setting a long term goal, establish intermediate or short goals.
      • Making short term goals will make the process more manageable.
      • EXAMPLE:
        • Long-term Goal: Exercise aerobically 150 minutes per week.
        • Short-term Goal: 1) For the next week, I am going to focus on walking 10 minutes every day.
    • Choosing Rewards
      • Rewards can help some people stay on track.
      • Write down a list of objects, activities, and events you can use as rewards.
      • Rewards should be special, relatively inexpensive, and preferably unrelated to food or alcohol.
      • Bottom-line: needs to be meaningful to you.
    • Building Motivation and Commitment
      • Consider exercise a means to becoming your best self.
        • More positive.
        • More energetic.
        • More confident.
        • More healthy.
        • More active in life.
      • Keep a journal of how exercise is making a positive impact on your life.
      • Perhaps meet with an exercise physiologist who can conduct regular fitness assessments to aid in motivation and continual commitment.
    • Managing Your Time Successfully
      • Use a daily planner to help you manage your time more efficiently.
      • Become creative if needed. Plug in exercise where you can.
    • Other Tips
      • Develop Realistic Self-Talk.
        • Can help maintain positive self-esteem.
        • A negative internal dialogue can reinforce negative self-esteem and can make behavior change very difficult.
        • Take a close look at your self-talk…is it overly negative?
    • Other Tips
      • Involve The People Around You
        • Sometimes your behavior change program will be more successful if the people around you are supportive and involved or at least not sabotaging your efforts.
        • May result in developing new ways of interacting with them (for example, taking a walk rather than going out to dinner as a means of socializing).
    • Maintaining Your Change Over Time
      • If you maintain your exercise program at least 6 months, your chances of lifetime success are greatly increased.
      • If you find yourself sliding back to old habits, consider these strategies:
        • Remind yourself of your goals.
        • Pay attention to how your new pattern of behavior has improved your state of health or wellness.
        • Consider the things you enjoy most about your new pattern of behavior.
        • Think of yourself as a problem solver: if something begins to interfere with your program, devise strategies for dealing with it.
        • Remember the basics of behavior change.
    • Thank you for your participation! Remember, successful behavior change takes time and commitment! Good luck to you!