Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started


In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaska's Transtheoretical model. The first three of these stages are all about getting started. They apply to anyone who's not actually regularly exercising at the moment. If you were active in the past, but don't now (i.e. you're in the "Relapse" stage), then, motivationally speaking, you're in one of these stages. Just as a reminder, the stages are:

- Pre-Contemplation: When you're not active, not thinking about it, and really don't see why you should be;

- Contemplation: When you're thinking about getting active, but not quite ready to get around to it yet; and

- Preparation: You've thought, you've decided, and you're making arrangements as you read this - you're just about to start, honestly!

PRE-CONTEMPLATION

If you're at the Pre-Contemplation stage, you don't really want to change. Others might have said you should, or you may have read something about why activity's supposed to be good for you, but deep down, you're not convinced. As far as you're concerned, there's nothing wrong with your life exactly as is.

If this sounds like you, I invite you to take a candid look at your life. Are you truly happy with how things are? Look back over where you are now compared to where you were ten years ago. If the same trend continued for another ten years, would you honestly be happy with where you'd end up?

If so, congratulations! You're the only person who knows what's right for you, and no-one, including me, can tell you how you should feel about it. If there's nothing you'd like to change about your exercise habits, you probably don't need to be reading this article. If you find, however, that there are things about your life that could be better, let yourself think about them. What's not exactly the way you want it?

What would your life look like if it *was* the way you wanted it? What would you feel like? You don't have to do anything right now to change - just let yourself think about what could be better.

CONTEMPLATION

If you're at this stage, you know you want to make a change, and you're thinking about what your life might be like if you make it. You're not quite ready yet though, and that's OK. Instead of beating yourself up for not having started yet, take a deep breath and give yourself a chance to really explore why you want to get more active.

What exactly do you want? To become healthier? Stronger? To slim down or tone up? Why do you want it? What difference will it make in your life? These are questions that will help to make it easier to stay motivated in future.

Think about how you could turn what you want into a specific, measurable goal. Ensure sure that goal is big enough to inspire you, but realistic enough that you don't believe it's doomed to failure from the beginning. If you have a *really* big goal (for example, to lose a large amount of weight, or to compete in a sporting event), think about breaking it down into a series of smaller goals.

Consider starting a fitness journal to answer these questions (if you already keep a journal, just write them in there). Once you're sure you're crystal clear on why you want to exercise, you'll find yourself moving naturally into the next stage - your 'why' will drive you to thinking about the 'how'

PREPARATION

At this stage, you've decided that the need for change is stronger than the need to stay the same, and you've started thinking about how to make it happen. You might contact a gym, call a personal trainer, or just decide to go for a regular walk.

If you're here now, it's time to start exploring how you're going to make your goal happen. There are many ways to be active, and it's important to find what's right for you. The quickest way to kill your motivation is to just throw yourself into the first exercise programme you come across and expect willpower to keep you going. Willpower may be a factor, but your programme also needs to be enjoyable, convenient, and work for your budget. Some possibilities you may want to consider include:

- Gym classes
- Dance
- Martial arts
- Mind/body activities like yoga or t'ai ch'i
- Walking/hiking/running
- Cycling
- Swimming
- Weights training

Record your research and thoughts in your fitness journal. If you can't find anything that sounds like it will be convenient, enjoyable and affordable, think about consulting a fitness professional. Chances are, if you understand where you want to be and why, as you start investigating how you can create routines that will get you there *and* let you enjoy yourself when you do, you'll find yourself itching to get started.

Which is when you move into the next stage - Action.

Copyright 2005 Tanja Gardner

Optimum Life's Tanja Gardner is a Personal Trainer and Stress Management Coach whose articles on holistic health and relaxation have appeared in various media since 1999.

To read more articles like this one, please subscribe to Optimum Fitness News at http://optimumlife.co.nz/Newsletter%20Signup.htm. To find out more about how you could benefit from online personal training, please visit http://www.trainerforce.com/optimumlife/.

To find out more about holistic fitness and stress management please contact Tanja on tanja@optimumlife.co.nz


MORE RESOURCES:

POPSUGAR

Why Exercise Is Even Better Than Therapy
POPSUGAR
Image Source: Instagram user lrs.fit. 1. Why Exercise Is Even Better Than Therapy. It's a popular saying, "exercise is like therapy." But here are 14 reasons that prove it's even better! Previous. Photo 1 of 15 View on One Page. ADVERTISEMENT ( more ...

and more »


United States Army (press release)

Exercise Swift Response rapidly builds combat power
United States Army (press release)
Jeremy McNatt, a Air Force air mobility liaison officer and the landing zone safety officer on the STOL, said controlling this portion of the exercise was "challenging but interesting and rewarding as well. Everyone does business just a little ...



The Diplomat

China, Malaysia to Hold First Ever Joint Live-Troop Exercise
The Diplomat
The exercise, code-named “Peace and Friendship 2015,” will be held in the Malacca Strait during the second half of September. The focus, according to Chinese defense ministry spokesman Yang Yujun, will be the joint execution of non-war operations.



The Missoulian

'Get moving!' Exercise can relieve symptoms of Parkinson's disease
The Missoulian
Angela Alvarado, a health coach instructor, center, helps Claire Hackett, left, and her husband Bob Hackett during a cycling class for individuals with Parkinson's Disease on Aug. 13 in Miami. Studies say exercise proves beneficial to Parkinson's patients.

and more »


McKinley Memorial visitors exercise opinions on Denali mountain name change
Akron Beacon Journal
Lots of visitors use the memorial steps for exercise. Monday's 80-plus degrees and high humidity didn't deter people from running or walking up and down — and in one case running, stopping to do pushups, running again, stopping for pushups and ...

and more »


MedPage Today

Brief Exercise Helps Sedentary Kids
MedPage Today
Even a little bit of exercise during long spells of sitting had positive short-term biomarker effects for kids in a small study. Note that the study findings suggest that interrupting sedentary behavior may be a promising prevention strategy for ...



NBC 6 South Florida

Plantation Fire Unit Takes Part in Training Exercise
NBC 6 South Florida
There are varying degrees of risk, depending on the incident, and the firefighters are specifically trained for each one. On Monday, the firefighters that make up the Plantation Fire Department's RIT Unit (Rapid Intervention Team) took part in a ...



The Diplomat

Australia, India to Hold First Ever Naval Exercise Amid China Concerns
The Diplomat
The exercise, called AUSINDEX, will he held off India's Visakhapatnam Port in the Bay of Bengal in mid-September. According to defense sources, Australia is sending Lockheed Martin's P-3 anti-submarine reconnaissance aircraft, a Collins-class submarine ...
Submarine exerciseCalcutta Telegraph
'India is a key partner in Indo-Pacific region'The Hindu

all 20 news articles »


Stuff.co.nz

When exercise does more harm than good
Stuff.co.nz
Healthy exercise is all about balance - doing too much can backfire. 123rf.com. Healthy exercise is all about balance - doing too much can backfire. It's generally accepted that as a nation, we need to get more active. But there's a proportion of the ...



NRL.COM

NRL supports Exercise Your Mood Month
NRL.COM
The Black Dog Institute's 'Exercise Your Mood Month' is a national campaign designed to increase awareness of the importance of regular exercise for maintaining good mental health. The NRL are proud to support Exercise Your Mood Month as a part of its ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.