• Share
  • Email
  • Embed
  • Like
  • Save
  • Private Content
Stop the exercise yo yo 2009
 

Stop the exercise yo yo 2009

on

  • 354 views

 

Statistics

Views

Total Views
354
Views on SlideShare
354
Embed Views
0

Actions

Likes
0
Downloads
0
Comments
0

0 Embeds 0

No embeds

Accessibility

Upload Details

Uploaded via as Microsoft PowerPoint

Usage Rights

© All Rights Reserved

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Processing…
Post Comment
Edit your comment

    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!