its all about you chris hendriksz birmingham childrens hospital decide what you want to achieve, and...
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Its all about you
Chris HendrikszBirmingham Children’s Hospital
Decide what you want to achieve, and then take one step toward it. Do nothing else until you've taken this one step and enjoy each step that follows!
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• Previous project• Motivation• Benefits• Research
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Comrades Marathon10 hours 6 minutes89.6 km
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Motivation
• Most powerful –Self motivation Peer motivation Parent, spouse or
Health professional
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Motivation
• Intrinsic vs. extrinsic • Intrinsic: Fulfilment, joy,
challenge, fun, excitement • Extrinsic: Looking good, weight
loss, health improvement or risk avoidance
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Sport vs. exercise
• Sport is usually intrinsic motivation
FUN
• Exercise is extrinsic
WORK
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Sport main motivators
• Men• Competition• Enjoyment• Challenge
• Woman• Affiliation
(Friends)• Enjoyment• Challenge
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Exercise motivators
• Men• Strength and
endurance• Positive health• Appearance
• Woman• Positive health• Weight
management• Appearance
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Worst motivator
Health Pressure
If you don’t do exercise the following will happen (e.g. break a bone)
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Other bad motivators
• Health trade offs
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Choosing a sport
• Sociability• Spontaneity• Self-motivation• Aggressiveness• Competitiveness• Mental focus• Risk taking
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Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD
THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004
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Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004
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Choose a sport that you are most likely to enjoy
Most people are not “ allergic” to FUN
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Factors limiting motivation
• Time• Support• Money• Diet• Fatigue• Motivation• Disease
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Benefits
OsteoporosisCardiacInsulinCancerMental healthSleep
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Injury prevention
• Heart& Lungs 8 weeks• Muscles 20 weeks• Bones 36 weeks
• Feeling better-only after an average of 10 weeks!!!
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Before you start
• GP >50 or known health problems
• Safety-personal and environment
• Planning
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Other forms
• Dance mat• Eye toy• Shopping• Golf• Playing out• Walking the dog
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Through the ages-Infancy
• Play• Swim
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Toddlers
• Eye toy• Play out• Family walks• Tumble tots• Swimming lessons
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School years-Primary
• Sport• Winning does matter but is not
everything• Football, Netball, Rugby ,Tennis• Rollerblading • Golf –union support
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School years-Secondary
• Dance mat• Shopping• Dance• Kick boxing• Aerobics• Climbing
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Adults
• Walking• Running• Cycling• Rowing• Golf• Tennis• Swimming• Aerobics
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• No pain no gain• If it hurts you are doing it wrong.• Admit you need more activity• Have a goal• Have landmarks on the way• Do it with friends• Stay focussed• Forget about the past• Learn from other• Have some reminder songs
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• Make time –start 20 minutes 3 x/ per week
• Start walking at comfortable pace• Choose safe area• High visibility• Good neutral shoes• Replace 5 minutes with running every
2 weeks• Once 20 minutes reached add 5
minutes every 2 weeks.• Song after wards
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Aids
• Music trigger• Heart rate monitor• Pedometer• Early morning waking heart rate• Friends & family
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Practicalities
• Encourage free fruit• Protein free cereals• Pasta pots• Exercise energy drinks• Protein substitute after exercise• High intensity exercise use
protein substitute with extra energy
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Research
• Endorphins• Amino acids• Muscle metabolism
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What causes increase endorphins
• Happy moments• Exercise• ?? Neuro-protective
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Protein supplements
• Likely most effective post exercise
• Exercise increases BCAA (LNAA)
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American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000© 2000 American Society for Clinical Nutrition
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American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000© 2000 American Society for Clinical Nutrition
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PKU exercise
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• Be selfish
• Take control
• It’s all about you!!
• But only you can make it happen.
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Questions