Education topics | Key points |
---|---|
1) Introduction to Exercise | • Benefits of Physical Activity |
• Program targets 3 areas of PA (aerobic, resistance, and flexibility) | |
• PA is safe, feasible and has shown to provide benefits | |
2) Goal Setting | • Goal setting will assist with your dedication and motivation to complete the exercises |
• SMART Goals - Specific, Measurable, Attainable, Realistic, Timely | |
• Use the goal worksheet in the manual | |
• Make long term and short term goals | |
3) Behavior Change | • The plan you set out may not be followed 100% |
• Anticipate obstacles that may come as you are changing a behaviour and develop strategies for dealing with it before it arises | |
• Monitor your progress, Reward yourself, Visualize your success | |
4) Planning for Barriers | • Biggest perceived obstacles |
â—‹ Lack of time, self-discipline, partner and ability | |
• Plan ahead for periods of inactivity | |
5) Social Support | • You are more likely to be successful if your family, friends and even co-workers are supportive of you |
• Social support can occur in many forms – encouragement, completing activities with you, etc. | |
6) Monitoring Behavior | • Mix up your activities to stay motivated |
• Try something new, or something you have done previously | |
• It is very easy to enter an exercise rut | |
7) Maintaining Motivation | • Greatest source of motivation: Fun/enjoyment/stimulation, feeling of accomplishment, pleasure of learning and benefits (i.e. improved sleeping) |
• Pursue something that you enjoy, that is convenient to your schedule | |
• Take opportunities to be active | |
8) Personal Control | • Believing that you are in control of your own life give you reinforced motivation and further commitment to make changes |
9) Self- Discipline, Reward & Attitude | • Self-discipline can result in increased productivity, improved self-esteem and confidence |
• Rewards – use workbook in manual | |
• Attitudes toward change can determine whether you will be successful | |
10) Adapting your Program | • Adapting your program – FITT principle |
11) Health and the Media | • Be mindful of the ‘Get fit quick’ media marketing – Health eating and regular PA will help maintain a long-term health lifestyle |
12) Lifelong Active Living | • Use some of the tips and tricks in the manual to assist with continuing your active life |
• Change things up, work towards small goals, work with a friend, etc. |