Its all about you Chris Hendriksz Birmingham Childrens Hospital Decide what you want to achieve, and...
Transcript of Its all about you Chris Hendriksz Birmingham Childrens Hospital Decide what you want to achieve, and...
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!
• Previous project• Motivation• Benefits• Research
Comrades Marathon10 hours 6 minutes89.6 km
Motivation
• Most powerful –Self motivation Peer motivation Parent, spouse or
Health professional
Motivation
• Intrinsic vs. extrinsic • Intrinsic: Fulfilment, joy,
challenge, fun, excitement • Extrinsic: Looking good, weight
loss, health improvement or risk avoidance
Sport vs. exercise
• Sport is usually intrinsic motivation
FUN
• Exercise is extrinsic
WORK
Sport main motivators
• Men• Competition• Enjoyment• Challenge
• Woman• Affiliation
(Friends)• Enjoyment• Challenge
Exercise motivators
• Men• Strength and
endurance• Positive health• Appearance
• Woman• Positive health• Weight
management• Appearance
Worst motivator
Health Pressure
If you don’t do exercise the following will happen (e.g. break a bone)
Other bad motivators
• Health trade offs
Choosing a sport
• Sociability• Spontaneity• Self-motivation• Aggressiveness• Competitiveness• Mental focus• Risk taking
Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD
THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004
Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004
Choose a sport that you are most likely to enjoy
Most people are not “ allergic” to FUN
Factors limiting motivation
• Time• Support• Money• Diet• Fatigue• Motivation• Disease
Benefits
OsteoporosisCardiacInsulinCancerMental healthSleep
Injury prevention
• Heart& Lungs 8 weeks• Muscles 20 weeks• Bones 36 weeks
• Feeling better-only after an average of 10 weeks!!!
Before you start
• GP >50 or known health problems
• Safety-personal and environment
• Planning
Other forms
• Dance mat• Eye toy• Shopping• Golf• Playing out• Walking the dog
Through the ages-Infancy
• Play• Swim
Toddlers
• Eye toy• Play out• Family walks• Tumble tots• Swimming lessons
School years-Primary
• Sport• Winning does matter but is not
everything• Football, Netball, Rugby ,Tennis• Rollerblading • Golf –union support
School years-Secondary
• Dance mat• Shopping• Dance• Kick boxing• Aerobics• Climbing
Adults
• Walking• Running• Cycling• Rowing• Golf• Tennis• Swimming• Aerobics
• 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
• 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
Aids
• Music trigger• Heart rate monitor• Pedometer• Early morning waking heart rate• Friends & family
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
Research
• Endorphins• Amino acids• Muscle metabolism
What causes increase endorphins
• Happy moments• Exercise• ?? Neuro-protective
Protein supplements
• Likely most effective post exercise
• Exercise increases BCAA (LNAA)
American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000© 2000 American Society for Clinical Nutrition
American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000© 2000 American Society for Clinical Nutrition
PKU exercise
• Be selfish
• Take control
• It’s all about you!!
• But only you can make it happen.
Questions