PEP Kit: Physical Activity Contemplation

Transcription

1 PEP Kit: Physical Activity Contemplation Personal Empowerment Plan (PEP) For Increasing Physical Activity Discovering Easy Ways to Add Physical Activity Into Your Life R SON A E P PLA N ER MEN T EMPO W L Contents Introduction to Physical Activity...3 Weighing the Pros and Cons...6 Steps to Success: Thinking About Change...8 Physical Activity Tips...12 Physical Activity Calendar...14

2 The Centers for Disease Control and Prevention (CDC), an agency of the U.S. Government, and The Cooper Institute, a 501(c)(3) research and education center, co-authored the Personal Empowerment Plan (PEP) program materials. The substance of this document is a work of the U.S. Government. All materials appearing in this document, except where noted, are in the public domain and may be used and reprinted without permission. The Cooper Institute, Dallas, Texas 2

3 Introduction to Physical Activity Welcome! In this Personal Empowerment Plan (PEP) for Improving Physical Activity Kit you ll discover easy ways to add more physical activity into your life. Taking the time to read these pages is one investment you can make to improve the health of you and your family. Almost every day there are new reports on the positive effects of physical activity. You may know that regular physical activity helps to protect you from developing high blood pressure, heart disease, depression, osteoporosis and some types of cancer. In addition, you may sleep better and see an improvement in your body shape. Take some time to look through the following public health guidelines for physical activity. Much more information, activities, and tips for incorporating physical activity into your daily life can be found on the web sites provided. Public Health Guidelines for Physical Activity According to, Physical Activity and Health: A Report of the Surgeon General, ( summary.htm) men and women of all ages benefit from moderate-intensity daily physical activity, which can be obtained in longer sessions (such as 30 minutes of brisk walking) or in shorter sessions (such as three 10-minute brisk walks). Additional health benefits can be gained through activity of longer duration or of greater intensity. According to the Dietary Guidelines for Americans 2005 adults should strive to meet either of the following physical activity recommendations: To reduce risk of chronic disease in adulthood: Engage in at least 30 minute of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. 3

4 To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, th Edition, Washington, DC: U.S. Government Printing Office, January dietaryguidelines/ Like any change in your life, knowing where you are and where you re going is important. Have you ever noticed that what works for some people when they make a change in their life may not work for you? People move through a series of five stages of readiness as they change behaviors. What helps someone in one stage may not work for someone in another stage. Stages of Change in Adding Physical Activity into Your Life Stage 1 Not physically active and not thinking about changing Stage 2 Thinking about becoming physically active within the next six months Stage 3 Making plans to become physically active in the next month Stage 4 Physically active for less than six months Stage 5 Physically active for six months or more These stages represent a spiral path to adopting regular physical activity into your life. Within each stage, a period of time is needed to acquaint yourself with new behaviors. Effort and commitment is needed to move to higher stages. You will move through each stage as you are ready to change. The interesting part of this model is that it recognizes you may not always move forward in a straight line. There will be times when you lapse, going back to an earlier stage. Then the time will come when you are ready to advance forward. This is expected and part of the process of adopting new behaviors. PEP will be your guide, sharing steps to success throughout the process. 4

5 The goal of PEP is to give you the information you need to easily add more physical activity into your life. The ideas and suggestions you ll read are designed just for where you are. Your co-workers, friends, and family members may be in a different stage in adopting physical activity, and PEP will answer their needs as well. There are some people who should check with their doctor before they start becoming more physically active. If you are in any of the following categories, check with your doctor: You have been told by a doctor you have a heart condition. You feel pain in your chest when you do physical activity. You have had chest pain at any time in the past month. You lose your balance because of dizziness or you lose consciousness. You have bone or joint problems made worse by physical activity. You take prescription drugs for your blood pressure or heart condition. You have other medical reasons why you should not be physically active. This PEP Kit will give you easy, practical ideas for becoming more active. When you are ready, you will progress toward fully adopting physical activity into your daily routine. 5

6 Weighing the Pros and Cons Congratulations. You have taken a major step in increasing your physical activity patterns just by reading this Kit. Like any change you ve made in the past, you ll be more successful in adding physical activity to your life when you have more reasons to change than to remain the same. Let s spend some time reviewing the pros and then the cons of becoming more active. Pros Wanting to Do This Check off the benefits (pros) that you want to experience. Maybe you want to Maintain a healthy weight Feel better in body, mind, and spirit Shed extra pounds and abdominal fat Live longer by reducing the risk of heart disease and diabetes Look your best Feel less tired Set a good example for your family Sleep more soundly Improve bone density, reducing the risk of osteoporosis and fractures as you get older Reduce feelings of tension, stress, anxiety and/or depression Become stronger Discover enjoyable new activities Feel better about your body Have fun What other reasons do you have for wanting to be more active? Cons What s Stopping You Check off the following barriers (cons) that are holding you back. Maybe you Don t know how to find time in the day for physical activity Are busy and stressed, and you don t want to take on another challenge Are too tired to be physically active Want to spend your free time with your family and fear that a physical activity routine will interfere Find physical activity boring Think that you need to spend money on special equipment or health clubs to become more active Have some lingering doubts about becoming more active Don t like to sweat and you don t want to shower afterward Don t know how to become more physically active Are concerned about how you look while exercising or wearing exercise clothes Don t want to check with a doctor to begin an activity program Have aches and pains that keep you from physical activity Are too old to start or learn how Don t know anyone else who can join you Had a bad experience with sports or exercise in the past 6

7 What other barriers are holding you back? Now that you ve listed your pros and cons, where do you stand? Circle the benefits you are most excited about. Circle the barriers about which you feel the strongest. Are you confident and ready to commit to change or do you still feel the same? Often when you see what items are most important you will begin to shift your views about physical activity and decide that finding easy ways to add physical activity into your life is exactly what you want to do. Rate your confidence. How confident are you that you can participate in moderate intensity physical activity when: You are tired. Not at all Confident Somewhat Confident Extremely Confident You are in a bad mood You feel that you don t have the time You are on vacation It is raining or snowing Marcus, B.H., Selby, V.C., Niaura, R.S. and Rossi, J.S. (1992b) Self-efficacy and the stages of exercise behavior change. Research Quarterly for Exercise and Sport, 63,

8 Steps to Success: Thinking About Change Imagining yourself involved in physical activity is the first step in adopting a healthier lifestyle. You assessed the benefits of engaging in physical activity, and you determined your barriers to success. Congratulations! You have taken some important steps, and now it is time to continue down the road to becoming more physically active. Perhaps you ve been waiting for the magic moment to make some changes. Why not start now? Do you remember a time when you were physically active and felt great? Physical activity does not have to follow the old and incorrect maxim of no pain, no gain. Physical activity can be fun! Can you imagine taking a 15-minute walk on a beautiful day? Playing touch football with your kids in the back yard? You can do it! Taking just one of the following steps is all you need to get started. Find the Time Figure out when you could possibly fit physical activity into your already busy schedule. You will find opportunities at home, work, and elsewhere (e.g., walking up and down the stairs for 15 minutes during your lunch break). What is important is discovering that you do have time in your schedule to be active. All it takes is that first step. Remember, accumulating 30 minutes of physical activity of moderate intensity (such as brisk walking) on most, if not all, days of the week is recommended. Think about your schedule at work, home, and elsewhere. Find slots throughout the day that you could devote to physical activity and record them below Review the list of barriers you identified in the previous section, Weighing the Pros and Cons. Explore alternatives. Does it still seem impossible to find the time to be physically active? Others before you had the same thought. Consider the story of Don, a 40-year-old father and administrator. I had not been physically active for two years, even though it popped into my head from time to time. I began to observe my father and his new walking routine with interest. He was recovering from a heart attack and the doctor had prescribed physical activity. But there was something more he was enjoying himself and looking great. I wanted to improve my appearance, and I figured if he could do it, 8

9 so could I. But how to find the time? Well, I started off slowly and incorporated walking into my after work routine 15 minutes, once per week. I started making new friends and feeling healthy; therefore, the time that it took out of my day seemed unimportant. Now, I m up to one mile several days each week. Remember Your Physical Activity Successes and Interests Think about physical activities that you have enjoyed or that sound interesting. Were there times in your life when you played a sport on a regular basis? Are you interested in taking a physical activity class such as aerobic kickboxing, tennis or swimming? Consider activities that you can do alone (e.g., walking) or with a friend (e.g., tennis), and include indoor and outdoor activities. Some possibilities include the following: walking, yoga, low-impact aerobics, gardening/yard work, frisbee, volleyball, swimming, basketball, dancing, skating, biking, tennis, hiking, stair climbing, softball, and jogging. Keep a list by your phone at work, and jot down new ideas as they come to mind. Develop a Support Network Not yet convinced that you can become more physically active? That s where the people you know can help you out. Discuss your concerns with peers, family, friends, or co-workers who are physically active. Find out how they got started and what keeps them motivated. They might have some great tips for success about how to incorporate moderate intensity physical activity into your daily routine. Turn to them for ideas, motivation and support. Work together to get started and keep you going. Start thinking about your physical activity successes and interests. List your three favorite physical activities below

10 Name two people with whom you will talk to and seek support. Set dates within the month for your discussion with them. Name of Person 1. / 2. / Date to Meet Ask a few of the following questions or develop your own. a. When did you begin being physically active? b. What initial problems did you face? c. What do you do for physical activity? d. How do you find the time and energy? e. When and how often are you physically active? f. How does physical activity make you feel? g. What do you do to overcome barriers (e.g., bad weather)? Recall Your Current Level of Activity Nobody knows you better than you do. In this case, knowing your current level of activity will help you decide where there is room for change. Set Small, Specific Goals Okay. You ve recorded your favorite physical activities, developed a support network and written down one target area that you want to address in the next month. This information can help you set some achievable goals. For example, if you chose physical activity at work as the target area you want to address this month, a specific goal might be to walk for 20 minutes before eating lunch at least 3 days a week. This is always better than a general approach such as, I will be more active this month. By starting small and increasing your goals at a pace that feels right for you, all the benefits of physical activity can be yours. And, if you have some setbacks, that s okay. Accept that lapses happen and begin again. You will achieve success. It is also important to build on your goals. For example, if you are successfully walking once a week as your specific goal, after several weeks add an additional day. Now you ll be walking twice a week. The following month increase the number of days per week and the amount of time you walk. Also, add another activity such as cycling or gardening on the weekends. Review your answers to the Physical Activity Quiz in the PEP Kick-off Questionnaire. Look over the subject areas that you ranked. Select one target area that you want to address in the next month and write it below. Target Area for Physical Activity: 10

11 In the space below, write one or two physical activity goals that you plan to accomplish within the next month. Be specific Please refer to the Physical Activity Calendar and Log at the end of this Kit. Use the Calendar and Log to remind you of your monthly goal(s). Also use them to discover patterns of activity and inactivity and to see what motivates you. The Physical Activity Tips in this Kit will provide you with ideas about how to meet your goals. Reward Yourself You deserve a medal! You set and achieved some specific goals. Celebrate your successes no matter how small. You might choose a reward that is related to physical activity. How about workout clothing or new athletic shoes? Or pamper yourself with a hot bath, a new hairstyle or tickets to a sporting event. My reward is Develop Long-term Vision Keep in mind that health professionals recommend at least 30 minutes of moderate-intensity physical activity (e.g., gardening or brisk walking) a day on most, preferably all, days of the week. This can be your long-term goal, but for now just keep building on your successes month by month. 11

12 Physical Activity Tips The same creativity and planning you use in other areas of your life will come in handy when you re finding ways to become more active. Begin by being ready for activity wherever you are. Wear comfortable clothes you can move around in. Keep a pair of comfortable walking or running shoes in your car and office. We know you re busy. Work and family place a lot of demands on you. Sometimes it doesn t seem like there s any time to be active. But there is. It s like a great bargain you just have to know where to look for it. That s what these tips will help you do find time during the day when you can be active. If you stumble, don t worry and don t quit. Just get back on track. It s about time. It s about time. They don t mean the same thing, do they? But they are meaningful when we re talking about physical activity. There are little things you can do to increase your weekly moderate intensity physical activity. What are you doing for lunch? is a pretty common question. Take advantage of these lunch/break time activity tips. It ll bring a whole new meaning when you answer, The usual. Take a walk around the block during part of your lunch hour. Pick some dining spots minutes away and walk to and from lunch. Everyone talks about work habits. What about before/after-work habits? Sneak a minute walk in after work but before you get home. This way you are physically active before you must tend to dinner and other evening obligations. Play with the kids or pets. Everybody wins. If you find it too difficult to be active after work, try it before work. A minute walk is a great way to start off the day. Take the dog. Make physical activity part of your daily commute. Park farther from work or get off the train or bus one stop earlier and walk the rest of the way. Ever misplace your keys? You look everywhere and still can t find them. But when you do finally find them, they were right in front of you the whole time. Just like physical activity at work. It s right in front of you. 12

13 For a lot of people, weekends and days off seem to fly by. There s supposed to be all this free time, but we know your obligations don t end just because you re not at work. What to do? Incorporate physical activity into your weekend and day off activities. Walk up and down the sidelines or around the field at your child s baseball or soccer practices and games. Instead of going out to eat for a date, take your significant other dancing or to a dance class. Go to the park or zoo and walk briskly with your family or friends. Walk while doing errands. Start a Saturday morning walking group in your neighborhood. Shoot hoops with local teenagers. Take the family biking, hiking or swimming after church, mosque or synagogue. Remember how physical cleaning the kitchen can be? Do it again soon. And get the rest of the house while you re at it. You don t have to do the whole house at once, but active indoor chores such as vacuuming or mopping provide a great opportunity to do two things at once. You get moderate intensity physical activity and the house gets clean. Do indoor projects that allow you to move your whole body such as window washing, tub scrubbing, reorganizing your closet, or painting. Remember when your mother would tell you to go play outside because it was a lovely day? Listen to her. Don t stay cooped up inside. It s gorgeous out there! Do some active outdoor chores. Start out slowly at first and build your outside time until you are spending a good part of your day being active in the fresh air. Mow the grass or wash the car, and do the same for a neighbor who may be in need. Spruce up your garden or plant a new one. Additional Resources American Heart Association Fitness Center - Just Move America on the Move National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity Centers for Disease Control and Prevention 4770 Buford Highway NE, M.S. K-46 Atlanta, GA President s Council on Physical Fitness and Sports Room 738H Humphry 200 Independence Avenue, SW Washington, CD The Cooper Institute Preston Road Dallas, TX

14 Physical Activity Calendar Remember your steps to success Month 1 Goals for the Month Sunday Monday Tuesday Walking sounds too simple, right? Well it is simple and effective. Regular physical activity can: Reduce the risk of dying prematurely Reduce the risk of developing diabetes and high blood pressure Build and maintain healthy bones, muscles, and joints Reduce feelings of depression and anxiety Help control weight Directions Use this calendar to record your weekly goals and activities. Use it as a tool to see what motivates you. Write down your daily successes and challenges as well as any setbacks and what you have done to address them. Walking can be incorporated into a busy day, has low injury rates, doesn t require special skills or equipment, and can be done by just about anybody at any age. 1. Does the dog disappear in a pile of fallen leaves when you let him out? Grab the rake. Make huge piles and (taking care to watch for sticks and rocks) jump in for some fun. Grab the kids and the dog, too Remember last month s goal(s). 1. What will your reward be? Take a walk with some family members after dinner.

15 Wednesday Thursday Friday Saturday Your work and home schedules may change each week. Adjust the frequency and length of time of your physical activities to fit into your week s schedule. However, work hard to accumulate at least 30 minutes of moderate-intensity activity each day. Avoid labor-saving devices. Turn off the self-propel option on your lawn mower or vacuum cleaner; Walk or bike to run errands instead of driving. After you ve reached a point in your physical activity where you can do it easily, increase the intensity. For instance, if you ve been walking, try going up some hills to increase your endurance. Lengthen your stride or increase your speed. Walk around the field during your child s sporting event. Ask another parent to join you. Keep going! You re doing a great job. Keep building on the small gains. When you look back and add up all the little things, you ll be surprised at how much you ve done. Keep a comfortable pair of walking shoes in your car and office. You ll be ready for activity when an opportunity arises. Take a hike with the family this weekend. Bring a healthy snack, too. Congratulations on all your hard work! Keep it up! Did you meet your goal(s) this month? yes no How many? 15

16 Physical Activity Calendar Remember your steps to success Month 2 Goals for the Month Sunday Monday Tuesday When is the best time to be physically active? Anytime. When you re sitting at your desk (or at home watching TV), stretch your muscles and hold for 10 to 30 seconds. Take a walk at lunch or during a break. Get rid of the day s stress by taking time for physical activity after work. Directions Use this calendar to record your weekly goals and activities. Use it as a tool to see what motivates you. Write down your daily successes and challenges as well as any setbacks and what you have done to address them Going shopping? Shopping involves walking. Take a 10- minute walk between stores and sales! Check with your local mall for mall walker programs and you ll have company. 4. Remember last month s goal(s). 1. Buy a step counter. Take 2000 moderate-intensity steps (about 1 mile) and you ll be almost half way to the recommendation of 30 minutes a day Time to reward yourself! 16

17 Wednesday Thursday Friday Saturday Doing any traveling? Walk around the airport while waiting for a flight. Explore new cities on foot. Go exploring! Take the family for a walk on a nature trail. Go to the zoo. When you do yard and housework, you do yourself a favor. The stretching and lifting included in housework is good exercise. Raking uses your arm and back muscles. Gardening provides a bonus. You ll have more fresh fruits and vegetables to eat. Try a new activity such as tai chi or karate. Physical activity helps build muscle strength, endurance and flexibility, which will contribute to the health of your muscles and bones. This will help you prevent falls, avoid lower back pain and give you more stamina. Did you meet your goal(s) this month? yes no How many? 17

18 Physical Activity Calendar Sunday Monday Tuesday Remember your steps to success Month 3 Goals for the Month Directions Use this calendar to record your weekly goals and activities. Use it as a tool to see what motivates you. Write down your daily successes and challenges as well as any setbacks and what you have done to address them. Grab the kids and go to a park. Enjoy the outdoors. It s a great way to kick off the new you Are you drinking enough water? Don t forget to replenish after being physically active. 4. Regular moderate intensity physical activity: Relieves tension and helps you relax and sleep Increases your strength or your ability to do more activity for longer periods of time. Think the boss is lucky because he/she gets to park so close to work? Think again! By parking a good distance from work you can sneak in 10 minutes (or more) of your daily physical activity even before your workday begins. 18

19 Wednesday Thursday Friday Saturday A key to becoming more active is to identify and take advantage of opportunities as they arise; take a bike to work or run errands instead of a car or walk to lunch instead of driving. Start thinking about your reward. You don t have to do this alone. Play volleyball with your children. Walk with a friend or the dog. Organize a game of basketball with some friends or co-workers. Join a walking, biking or hiking club. Join a dance class at a local community center or dance academy. Did you meet your goal(s) this month? yes no How many? Great job! Build on your gains. Set new goals for next month while maintaining this month s gains. 19

20 The Cooper Institute, Preston Road, Dallas, Texas