Stop the exercise yo yo 2009


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Stop the exercise yo yo 2009

  1. 1. Making Exercise Stick: How to Stop the Exercise Yo-Yo Stephanie Kittleson, MS Clinical Exercise Physiologist Mercy Health System
  2. 2. Identifying Your Target Behavior <ul><li>How much exercise? </li></ul><ul><li>What kind of exercise? </li></ul><ul><li>Examples:. </li></ul><ul><ul><li>Walk150 minutes per week. </li></ul></ul><ul><ul><li>Biking and Walking combination, 200 minutes per week. </li></ul></ul>
  3. 3. Gathering Information About Your Target Behavior <ul><li>What are the benefits of your current behavior? </li></ul><ul><li>What are the costs of your current behavior? </li></ul><ul><li>What are the benefits of your new behavior? </li></ul><ul><li>What are the costs of your new behavior? </li></ul>
  4. 4. Monitoring Your Current Patterns of Behavior <ul><li>To develop a successful behavior change program, you need detailed information about your own behavior patterns. </li></ul><ul><li>You can obtain this information by developing a system of record keeping geared toward your target behavior. </li></ul>
  5. 5. Breaking Behavior Chains <ul><li>After you have recorded or analyzed circumstances surrounding your target behavior, you can look at strategies on how to break behavior chains. </li></ul><ul><li>Example: </li></ul><ul><ul><li>Control or eliminate environmental cues that provoke the behavior. </li></ul></ul><ul><ul><ul><li>Avoid sitting down when getting home from work, change clothes and go straight to the treadmill. </li></ul></ul></ul><ul><ul><ul><li>Avoid going home before heading to the gym. </li></ul></ul></ul><ul><ul><ul><li>Go to bed on time or early so you feel rested enough to get up in the morning to do your exercise. </li></ul></ul></ul><ul><ul><ul><li>Layout your exercise clothes the day before. </li></ul></ul></ul><ul><ul><ul><li>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. </li></ul></ul></ul>
  6. 6. Setting Goals <ul><li>In addition to setting a long term goal, establish intermediate or short goals. </li></ul><ul><li>Making short term goals will make the process more manageable. </li></ul><ul><li>EXAMPLE: </li></ul><ul><ul><li>Long-term Goal: Exercise aerobically 150 minutes per week. </li></ul></ul><ul><ul><li>Short-term Goal: 1) For the next week, I am going to focus on walking 10 minutes every day. </li></ul></ul>
  7. 7. Choosing Rewards <ul><li>Rewards can help some people stay on track. </li></ul><ul><li>Write down a list of objects, activities, and events you can use as rewards. </li></ul><ul><li>Rewards should be special, relatively inexpensive, and preferably unrelated to food or alcohol. </li></ul><ul><li>Bottom-line: needs to be meaningful to you. </li></ul>
  8. 8. Building Motivation and Commitment <ul><li>Consider exercise a means to becoming your best self. </li></ul><ul><ul><li>More positive. </li></ul></ul><ul><ul><li>More energetic. </li></ul></ul><ul><ul><li>More confident. </li></ul></ul><ul><ul><li>More healthy. </li></ul></ul><ul><ul><li>More active in life. </li></ul></ul><ul><li>Keep a journal of how exercise is making a positive impact on your life. </li></ul><ul><li>Perhaps meet with an exercise physiologist who can conduct regular fitness assessments to aid in motivation and continual commitment. </li></ul>
  9. 9. Managing Your Time Successfully <ul><li>Use a daily planner to help you manage your time more efficiently. </li></ul><ul><li>Become creative if needed. Plug in exercise where you can. </li></ul>
  10. 10. Other Tips <ul><li>Develop Realistic Self-Talk. </li></ul><ul><ul><li>Can help maintain positive self-esteem. </li></ul></ul><ul><ul><li>A negative internal dialogue can reinforce negative self-esteem and can make behavior change very difficult. </li></ul></ul><ul><ul><li>Take a close look at your self-talk…is it overly negative? </li></ul></ul>
  11. 11. Other Tips <ul><li>Involve The People Around You </li></ul><ul><ul><li>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. </li></ul></ul><ul><ul><li>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). </li></ul></ul>
  12. 12. Maintaining Your Change Over Time <ul><li>If you maintain your exercise program at least 6 months, your chances of lifetime success are greatly increased. </li></ul><ul><li>If you find yourself sliding back to old habits, consider these strategies: </li></ul><ul><ul><li>Remind yourself of your goals. </li></ul></ul><ul><ul><li>Pay attention to how your new pattern of behavior has improved your state of health or wellness. </li></ul></ul><ul><ul><li>Consider the things you enjoy most about your new pattern of behavior. </li></ul></ul><ul><ul><li>Think of yourself as a problem solver: if something begins to interfere with your program, devise strategies for dealing with it. </li></ul></ul><ul><ul><li>Remember the basics of behavior change. </li></ul></ul>
  13. 13. Thank you for your participation! Remember, successful behavior change takes time and commitment! Good luck to you!