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BARRIERS FOR YOUR ABILITY TO MAINTAIN A LIFETIME OF PHYSICAL FITNESS

Many things might interfere with your ability to maintain a lifetime of physical fitness, health, and wellness. Here are some barriers (roadblocks) and strategies for overcoming them. Roadblock 1.There will be occasions when you will decide not to work out. Hither you will be too busy, too tired, or too interested in doing something else. It is interesting to note that the most effective behavioral change programs allow for periodic deviation from the goal. That is understandable when you consider a dieter who diets for two months but has an ice cream sundae one weekend. Those who recognize that a deviation is just that, that it need not mean the diet is ruined, are more likely to continue dieting. Those who believe once they go off their diet, they have failed, arc likely to cease dieting after eating the sundae, ft is similar with exercise. It is okay not to exercise when you are supposed to, as long as this docs not happen frequently. If it happens often, you need to make an adjustment in your exercise program. 2.You have participated in competitive athletics all your life and have maintained a high level of fitness by doing so. Now you are getting older and the competition is potentially harmful. You arc getting bumped around too much and getting injured. In addition, winning is not as important to you as it was when you were younger. Now maintaining fitness, health, and wellness arc your exercise goals. 3.You dislike exercising but you know it is good for you. You need to find ways to continue your fitness program. You are afraid you will give it up before too long. Behavioral Change Strategy 1)Make a list of the benefits and disadvantages of the exerciser) that make up your routine. List as many benefits and disadvantages as you can, big ones and little ones. Now go over the list and decide: 1. Arc the benefits worth the potential disadvantages? 2. Are there other physical activities that can give you similar benefits with fewer disadvantages? Or less significant disadvantages? 3. Are there ways you can decrease the barriers to engaging in a fitness program? For example, can you exercise closer to home (using chaining to your advantage)? Or exercise with a friend (social support)? 4. What changes do you need to make to maintain an exercise regimen? 2)You need to find noncompetitive physical activities that can help you achieve your new fitness goals. Ask friends who are noncompetitive what they do for exercise. Use their help (social support). You can also use covert techniques. Imagine yourself participating in noncompetitive activities and reward yourself by thinking of a relaxing image or pleasant thought (covert rehearsal). If that is too much unlike you, imagine someone you know who is not competitive engaging in a noncompetitive physical activity and then substitute yourself for that person (covert modeling). 3)You can use self-monitoring by keeping a record of the times you engage in exercise activities. Then boast to friends in a nice way about slicking with your program. You can also make a contract with yourself that if you exercise at least three times a week for at least 20 or 30 minutes each time, you will reward yourself. Think up really rewarding rewards. Rewards that arc realistic and feasible as well as worth striving for will be most effective. You may also want to question your choice of exercise activity. Exercise should be fun or else you arc likely to discontinue it before too long. What other activities can you substitute for what you have been doing that would be more fun but still help you achieve your fitness goals? *427\278\8*