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Hopefully you have successfully linked your PAM monitor to the website and have begun tracking your physical activity.
Why have you decided to become more active? What are the benefits you want to gain?
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The following questions relate to a behavior change you have made in the past. This could be anything such as quitting tobacco or something as simple as stopping nail biting. The questions are here to help guide your thoughts so don't think you need to answer all of them completely.
1. What health behavior have you changed in the past? (It must be something that you have adopted and/or stopped for at least one year). 2. What was your motivation for wanting to change it? 3. What strategies did you use to change? i.e., social support, goal setting, self-monitoring, thinking about the behavior in a different way, replacing it with a new behavior? 4. Did you change the behavior all at once or was it gradual? 5. Did you have to change anything else, once you changed this behavior? i.e. develop new friendships, rethink your values? 6. Could any of the strategies that you used to change this behavior be used to change your physical activity behavior? If so, how and which ones? For any given day this week try to list 5 things you MUST do, 5 things you HOPE to do, and 5 things you will do ONLY if you have time
Hopefully exercise is one of the things you MUST or HOPE to do but be sure to include activities such as going to work and things you already enjoy such as watching your favorite TV show or attending a social events with friends and family. Talk about the barriers to physical activity you face and try to order them from the most significant to the least significant. I think you will see that many people face the same challenges that you do. Feel free to add the ways that you attempt to overcome them as well.
Hopefully by now you have begun to experience the benefits of leading a physically active lifestyle. Use this week to discuss the benefits you are feeling or maybe the benefits you are planning to undergo in the future as you continue to be active. Below is a list of obstacles that keep people (and maybe you) from being physically active. Try to think of another way to view these barriers or the other point of view and how you would approach these feelings with your newly found confidence.
"I feel depressed" "I don't know what to do" "I don't have anyone to be active with me" "My schedule is too hectic" "I'm going on vacation" "I'm too sore from the last time I exercised" "I was sick for a week" In a short statement, try to answer the following questions. This is a good way to start thinking about how you plan to enlist support. Some of you might have already gone through this process, in which case, talk about how you went about doing so.
What do I need help with? Who could help me? How could they help? How would I ask for their help? How could I reward them for helping me? Think of some ways you can reward yourself for achieving your short term goals.
What are some ways you can reward yourself for reaching long-term goals? The following are examples of high risk situations for relapse. Think of yourself in these situations as the person in danger of relapsing and the person who has developed a plan. Imagine how you are feeling, what you are thinking, what your behavior is, and how you plan to deal with it. Comment on any situation(s) that relate to experiences you've had.
Situation #1: It’s Christmas. The entire family is coming to town. Ho! Ho! Ho! Usually you end up sitting around eating a lot of cookies, candy, playing games, and drinking eggnog. Thoughts, feelings, behaviors of the relapse and the person with the plan. Situation #2: You’ve been sick all week with a nasty cold. The last two days you’ve spent in bed and haven’t done anything. Now your head is clearing up and your throat is less scratchy. Thoughts, feelings, behaviors of the relapse and the person with the plan. Situation #3: It’s been a bad week at work. You have an important project to bid on and the deadline is coming faster and faster. You’ve been working long days but now they’re going to be even longer. Thoughts, feelings, behaviors of the relapse and the person with the plan. Situation #4: It’s been extremely cold (or hot!). The weather is too terrible to do anything outside. Thoughts, feelings, behaviors of the relapse and the person with the plan |
InstructionsRemember to enter your ExerCYser ID (example: ExerCYser #1) as your name when you comment each week. Categories |
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