Issue: October 2003
Topic: Motivation Many people make New Year's resolutions to be more active. The following links and ideas should provide Physical Activity promoters some materials to include in tip sheets, press releases and bulletin boards to encourage people to become and stay active. The Canadian Lifestyle Research Institute (www.cflri.ca) has a large number of articles and lifestyle tips related to motivation. You can use their search feature to find the following topics or use the links provided below: The American Council on Exercise (ACE) has an excellent tip sheet on keeping New Year's Resolutions year round: (http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=33) Another good article is called "The Motivation to Move". It breaks down the factors influencing motivation in three categories and offers some tips to overcome some of the barriers.
(http://www.primusweb.com/fitnesspartner/library/activity/motomove.htm) The same author (Vicki R. Pierson) also has an article specifically on New Year's resolutions at (http://www.primusweb.com/fitnesspartner/library/activity/resolute.htm). The following pages are taken from the Muskoka-Parry Sound Health Unit who produced a fact sheet on Exercise Motivation and made it available on their website.
(http://www.mpshu.on.ca/PhysicalActivity/motivation.htm)
Muskoka-Parry Sound Health Unit
Exercise Motivation It is very difficult to find and keep the motivation for physical activity. Here are a few tips to help you, whether you are just thinking of starting out or have been active for years. Goals
Why are you exercising? Looking good and feeling better may be your long-term goals. In the short term however, you need some specific goals. Make sure these goals are under your control. You may want to lose 20 pounds but a realistic goal may simply be to walk four times a week for 30 minutes. You can control the number of times you walk but you may not control the number of pounds you lose. Write down your goals and your workouts in a calendar. It can help you feel in control by accomplishing what you set out to do. Choosing the activity
Choose one or more activities you enjoy. You will find it much easier to stick with it if you enjoy the activity. If you like some time alone in your busy day, an individual activity such as running, weight training or swimming laps may do. On the other hand, if you are a "social animal", look for group activities such as joining a badminton, volleyball or tennis club or taking aquacise. Focus on enjoying the experience: the movement, the surroundings, the company, the fresh air, notice how relaxed you feel after. Keep it easy and accessible
Try to pick activities that you feel comfortable doing and which do not complicate your personal life. Working out in a gym on your way home at night or walking over your lunch hour may be convenient. Going out at night and driving 20 minutes to get to a fitness facility may be more difficult. Partners
Don't make your activity too dependent on a specific partner unless that partner is very reliable. It is too easy to cancel a workout if your partner is not available. A reliable partner however, can encourage you to be more active. The reward system
View your physical activity time as a reward. "I will sit at my desk all morning but I will reward myself with a walk at lunch time." Or, "As soon as I have cleaned the house, I will go for a bike ride." You can also reward yourself for achieving your short-term goals. For example, after a month of walking four times a week, get yourself that great pair of walking shoes you have always wanted. Control the intensity
Don't push yourself too hard. You risk dropping out if the activity level is too high. If you are aiming for better general health, keep in mind medical research is now finding that a moderate level of intensity is all it takes to prevent many illnesses. Long, regular workouts of moderate intensity are recommended for people wishing to lose weight. Don't guilt yourself into it
Don't go just because you feel you should. If you feel that way, try a different activity for awhile. Go because you know you will feel better after, not because you feel you have to. Be innovative
Think of new ways to incorporate activity into your schedule. Ask someone out for a walk instead of just having a visit in the living room. Organize a social event with friends around an active outing. Go for a late evening walk with a friend or a dog. If your have never done it before, try in-line skating or snowshoeing. Schedule the activities
Find a time of the day or a time of the week that works best for you and EXERCISE IT! Don't question yourself too long as to whether you really feel like doing it or not, just do it and it will become a habit. Make it year round
Find activities for all seasons and all weather. Avoid "off seasons". It is much more demanding to "get back into shape" than to maintain fitness. Content is provided as an information-sharing service and inclusion does not represent endorsement by PARC, Ophea or their funders.
Funded by the Government of Ontario
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