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 ○ 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 prev. ● 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 – Healthy eating and regular PA will help maintain a long-term healthy 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. |