Physical Activity Counseling Booklet

PHYSICAL ACTIVITY COUNSELING Let us help you become active

Physical Activity Counciling Booklet - Page 1

Some of the information in this booklet is based on original work by: Blair S.N., Dunn A.L., Marcus B.H., Carpenter R.A. & Jaret P, (2001) Active living everyday: 20-weeks to lifelong vitality. Human Kinetics: Champaign, IL Marcus B.H., Forsyth L.H. & Blair S.N.. (2003) Motivating people to be physically active.

Human Kinetics: Champaign, IL. Page 5 Graph sourced from: Tyagi et al. Pacemaker Quantified Physical Activity Predicts All-Cause Mortality. JACC, 66(6); 754-755, 2015.

TABLE OF CONTENTS Assess. . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..........................4 Taking an honest look at your current habits.

Advise..........................................................................6 Providing you with some helpful tips and tricks.

Agree. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..........................8 Signing to show your committment to improvement.

Assist..........................................................................10 Setting attainable long and short term goals.

Arrange.......................................................................22 Getting you organized to succeed.

Physical Activity Counciling Booklet - Page 3

ASSESS HOW ACTIVE AM I? Physical activity is different than exercise, and we want you to understand how physically active you are and what the benefits would be of increasing your activity level.

EXERCISE tends to be planned, structured and repetitive. It is usually done in blocks of time and for the purpose of increasing physical fitness.

PHYSICAL ACTIVITY is actually ANY movement of your body that burns calories... walking, gardening, golfing, even straightening up the house!

While all exercise is physical activity, not all physical activity has to be exercise...and guess what--they BOTH can do a lot to improve your health and the aging process!

My current physical activity level is... > 1 hr/day

1-2 hrs/day

2-3 hrs/day

> 3 hours

WANT TO BURN 100 CALORIES TODAY?

Walk around the block = 30 calories

Climb up 2 flights of stairs = 15 calories

Vacuum the downstairs = 25 calories

Walk around the block again = 30 calories 100 calories! Yeah!

ASSESS

1.0

0.8

ADVISE

SURVIVAL

0.6

0.4 ACTIVITY CATERGORY < 1 hour/day active

0.2

1-2 hours/day active

AGREE

2-3 hours/day active >3 hours/day active

0.0 0

2

4

6

8

10

YEARS

It’s fun! Physical activity can bring back some of those feeling from youth. Try being active with children or grandchildren and you’ll see how much fun it can be.

It’s good for your mind! Physical activity can help increase confidence, and has been shown to decrease stress and sadness.

ARRANGE

It’s great for your body! In addition to helping maintain healthy weight, physical activity can also help raise “good” cholesterol, prevent osteoporosis, control blood pressure, treat Type II diabetes and prevent heart disease.

ASSIST

BENEFITS OF PHYSICAL ACTIVITY

Physical Activity Counciling Booklet - Page 5

ADVISE THE PROS AND CONS OF PHYSICAL ACTIVITY On the following page are some statements about being more active. Score each based on how much you agree or disagree with them.

1 = Strongly disagree

3=Neutral

5=Strongly agree

If your CONS score is higher than your PROS, you may want to spend more time thinking about physical activity. Over the next week, try making a list of all the GOOD things that you can think of about being physically active.

If your PROS score was higher than your CONS, you may want to begin reading more about different activities and opportunities for physical activity in your neighborhood. You could also ask your friends of family about why they are active or how they got started.

TIP: Choose a Role Model A good tactic for trying to get motivataed to be physically active is to pick a role model. Maybe there is a friend or a family member who is regularly active. Talk to that person and ask them what works and what doesnâ&#x20AC;&#x2122;t work...for them!

ASSESS

CONS Regular activity would take too much of my time.

1

2

3

4

5

At the end of the day, I am too exhausted to be physically active.

2

3

4

5

I would have less time for my family and friends if I was more regularly active.

1

2

3

4

ADVISE

1

5

AGREE

Total of all scores:

PROS I would feel more confident if I was regularly physically active.

2

3

4

5

I would feel less stressed if I was more physically active.

1

2

3

4

ASSIST

1

5

I would feel more comfortable with my body if I was more physically active.

2

Total of all scores:

3

4

5

ARRANGE

1

Physical Activity Counciling Booklet - Page 7

AGREE I agree, increasing my physical activity would be a good thing to do for my body and mind. I will work to try and increase my physical activity.

Name

Signature

Date

We agree to assist you in increasing your physical activity.

Name Date

Signature

ASSESS ADVISE AGREE ASSIST ARRANGE Physical Activity Counciling Booklet - Page 9

ASSIST The purpose of this guide is NOT to convince you to start a strenuous exercise program. Our goal is to help you begin to think about the role that physical activity will have in YOUR life, and help you start to be a little more active.

The following will help you start to think about important considerations as you make your plans to become more physically active.

SUGGESTIONS FOR PHYSICAL ACTIVITIES • Walk or ride your bike in your neighborhood • Join a walking club at a mall or senior center • Play golf at a local course • Join a dance class • Work in your garden • Use facilities at the YMCA or local senior or community center • Buy exercise equipment or videos for your home • Join a hiking club • Try yoga or tai chi classes • Take a self-defense class like karate or tae kwon do •Take your grandkids to the park and play actively with them • Use your pedometer and try to take more steps each day • Volunteer

How can you fit some activity into your schedule?

ADVISE

These things add up and are easy to fit into your daily schedule!

ASSESS

• Take a walk before your morning coffee or after dinner before you settle in for the evening.

• Try to think of the little things you can do to add more activity into your daily life.

› Take the stairs instead of the elevator

› Park a little farther away from the store

› Walk to church or the corner store instead of driving

Do you prefer to be active alone or to share your activity with a family member or friend?

AGREE

Some prefer peace and solitude of being active alone. Others see activity as an opportunity for socialization and fun with friends and/or family. Whatever YOU prefer is fine. However, sometimes it is easier to be active with a friend, especially at first.

If you do like to be active alone, pair up with a buddy who is like you and make similar plans for activities. Then check in on each other from time to time. Letting someone else know your plans will help you stick to them!

ARRANGE

• Why did you stop?

• How can you start those activities again?

• You cay also enjoy other activities that are better suited to your current lifestyle.

• The most important point is to try several different activities until you find a few that YOU like.

• Activity can--and should--be FUN!

ASSIST

What activities have you enjoyed in the past?

Physical Activity Counciling Booklet - Page 11

BY BECOMING MORE ACTIVE, YOU ARE: • Reducing your risk of heart attack, stroke, type II diabetes, high blood pressure, colon and breast cancer.

• Setting yourself up for better weight management, increased energy, better sleep, and improved mood.

MY ACTIVITY LIST Make a list of activities you would like to try in the next two weeks. Use the suggestions on the previous page if you need ideas! Do your best to try each one at least once, and make some notes about the experience in the space below. You will use these activities later on when making a more inclusive physical activity plan.

ACTIVITY

DATE TRIED

TIME SPENT

BEGIN SLOWLY. If it’s been a while since you were active, don’t start with a difficult activity. Pushing yourself too hard too fast will make you sore and discouraged. Your body will let you know what you can handle. Be sure to listen and take it easy at first!

AGREE

PLAN TO REWARD YOURSELF OFTEN. Each time you meet one of your goals, give yourself some kind of treat to mark the occasion. Try some of the suggestions on the next page, or make up your own!

ADVISE

SET REALISTIC GOALS & PLAN TO SUCCEED. For example, set the goal of walking twice next week. If you walk for 5 minutes at a time, you will have met your goal. Next week you might try to walk twice, for a little longer. Being realistic helps you feel good about your accomplishments and build on them so you can keep up with the good work.

ASSESS

While trying each of the activities in your list, it is important to remember the following things.

TIME SPENT - What did you like/dislike? Why?

ASSIST ARRANGE Physical Activity Counciling Booklet - Page 13

INCREASING YOUR ACTIVITY LEVEL The purpose of this guide is to help you make activity a regular part of your life. This guide will help you find the most fun and healthy ways to be more regularly active.

Recommendations for Physical Activity To increase the health benefits gained from physical activity, health organizations recommend that adults accumulate a minumum of 30 minutes of moderate-intensity physical activity on most (if not all) days of the week.

How do you fit into this recommendation?

Thirty minutes may seem like a lot of time, but remember that you can add up little bouts of activity throughout the day. For example, three 10-minute bouts counts as 30 minutes!

What does â&#x20AC;&#x153;moderate intensity physical activityâ&#x20AC;? mean?

It requires some effort. you will feel your heart beat a little faster and you might sweat a little toward the end of the activity, but you can still carry on a conversation while doing the activity.

Examples include...

Biking Brisk walking Dancing Gardening Golf (without a cart)

Hiking Playing with children Raking leaves Vacuuming carpet Washing & waxing the car

ASSESS

THE RIGHT WAY TO WALK FOR FUN & FITNESS • Hold your head up and your back straight • Bend your elbows as you swing your arms • Take normal, easy strides as you walk.

ADVISE

You are already doing some physical activity each week.

How can you add what you are already doing to reach the recommended guidelines?

Turn LIGHT activities into MODERATE activities whenever possible.

ARRANGE

TIP: Reward yourself for good behavior Here are some suggestions for physical activity rewards:

• Visit a friend

• Buy some flowers or a plant

• Enjoy a long hot bath

• Go to a movie or rent a video

ASSIST

Choose some days where you complete your activity all at once, and other days where you add up several 10 minute bouts of activity throughout the day.

AGREE

› Try walking a little faster when taking your daily walks. › Be more animated when doing housework such as vacuuming.

Try playing fast music! › When shopping, take one ‘lap’ around the mall quickly, looking into the windows of stores to see where you want to go.

Physical Activity Counciling Booklet - Page 15

SETTING PHYSICAL ACTIVITY GOALS Let’s use your pedometer to help you both set goals and evaluate whether you’ve met your goals. Wear your pedometer every day from the time you get up in the morning until you go to bed at night. It will track the total number of steps you take each day.

Keep track of the total number of steps you take each day, by writing your daily total in the weekly step log we provide. Each week we will ask you to calculate an average number of steps per day that you took.

FIND YOUR TARGET STEP COUNT Use the average number of steps you take per day to help guide your goals. We’d like you to try and increase the average number of steps you take by 10% each week, as shown below. Ultimately, we’d like to see you reach 10,000 steps per day, every day.

Use the table below as a guide.

BASELINE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

3000

3300

3630

3993

4392

4832

3400

3740

4114

4525

4978

5476

3800

4180

4598

5058

5564

6120

4200

4620

5082

5590

6149

6764

4600

5060

5566

6123

6735

7408

5000

5500

6050

6655

7321

8053

5400

5940

6534

7187

7906

8697

5800

6380

7018

7720

8492

9341

6200

6820

7502

8252

9077

9985

6600

7260

7986

8785

9663

10629

7000

7700

8470

9317

10249

11274

POSITIVE PROGRAMMING Substitute a positive statement for each negative thought you have about physical activity.

REWARD YOURSELF Praise yourself often and remind yourself of the good things you are doing to improve your health. Allow your efforts to boost your self-esteem and confidence--they should!

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

5315

5846

6431

7074

7781

8559

9415

6023

6626

7288

8017

8891

9701

10671

6732

7405

8146

8960

9856

10842

11926

7441

8185

9003

9903

10894

11983

13181

8149

8964

9861

10847

11931

13124

14437

8858

9744

10718

11790

12969

14266

15692

9566

10523

11575

12733

14006

15407

16948

10275

11303

12433

13676

15044

16548

18203

10984

12082

13290

14619

16081

17689

19458

11692

12862

14148

15562

17119

18831

20714

12401

13641

15005

16506

18156

19972

21969

ARRANGE

WEEK 7

ASSIST

WEEK 6

AGREE

COMMIT YOURSELF If you are determined to make this change, then you will find any way possible to make sure it happens. Be creative, be detemined, make plans and stick to them!

ADVISE

ENLIST SOCIAL SUPPORT Find a family member or group of friends that will support your efforts by reminding you to be more active and reward you for your accomplishments!

ASSESS

PHYSICAL ACTIVITY STRATEGIES

Physical Activity Counciling Booklet - Page 17

YOUR ACTIVITY PLAN As you get ready to be more active, it will be easy to plan for your activity using The Four Ws. To complete your plan, write in a response to each “W” for the physical activity plans below. Put them together and use them as your blueprint for activity.

When complete, you’ll have 4 sets of instructions for activities.

Try to use them in different combinations each day to total 30 minutes. So, if you decide to walk for 10 minutes, and garden for 15, then take another 5 minute walk, that would equal one day’s “activity plan”. Good luck, and remember to HAVE FUN!

ACTI V ITY #1 WHAT? WHEN? WHERE? WHO?

ACTI V ITY #2 WHAT? WHEN? WHERE? WHO?

ASSESS

WHAT activity would you be most willing to try?

WHEN could you find 10 minutes for this activity?

WHO do you want to share this activity with?

ADVISE

WHERE do you plan to do the activity?

ACTI V ITY #3 WHAT? AGREE

WHEN? WHERE? WHO?

ASSIST

ACTI V ITY #4 WHAT? WHEN?

WHO?

ARRANGE

WHERE?

Physical Activity Counciling Booklet - Page 19

LONG & SHORT TERM GOAL SETTING MY LONG TERM GOAL : Choose a goal you can complete in the next month.

WHAT DOES THIS GOAL MEAN TO ME?

STEPS TOWARDS ACHIEVING THIS GOAL: Step 1: Reward for Step 1:

Step 2: Reward for Step 2:

Step 3: Reward for Step 3:

Step 4: Reward for Step 4:

What is your average step count per day? Can you tell which days it will be higher or lower? How do you feel on higher days versus lower days?

ADVISE

TIP: Keep a Journal Consider keeping a journal of your progress toward your goal.

How did you accomplish each step? How did you feel about those accomplishments? What setbacks did you encounter and how did you overcome them?

ASSESS

USING YOUR PEDOMETER

Plan for Step 1: AGREE

Plan for Step 2:

ARRANGE

Plan for Step 4:

ASSIST

Plan for Step 3:

Physical Activity Counciling Booklet - Page 21

ARRANGE PERSONAL PHYSICAL ACTIVITY PLAN You now have your own physical activity action plan! You know what you have to do, and we want to help you achieve your physical activity goals.

You have your pedometer, and you know how to use it.

You have daily step goals that you are shooting for.

You will write down your steps per day, and calculate your average steps per day over each week. Aim to increase this value by 10% each week.

Mail back to us your completed weekly log in the provided self-addressed envelope. Every week we will call you at approximately : on .

We will ask you a few questions, and are here to answer any questions that you may have.

We want to help you to achieve your physical activity goals!

By becoming more physically active, you are: â&#x20AC;˘ Reducing your risk of heart attack, stroke, type II diabetes, high blood pressure, colon and breast cancer. â&#x20AC;˘ Setting yourself up for better weight namagement, increased energy, better sleep and improved mood.

Set small goals, such as “I need to accumulate 3,000 steps by lunchtime” or “I need to have 6,000 steps by dinner”. Try to stick to these small goals throughout the day.

ASSESS

USING YOUR PEDOMETER

THE ROAD AHEAD ADVISE

Use this space to write down any questions that you think of that we may be able to help you with. We can discuss these together during our scheduled calls.

My questions: 1.

AGREE

2.

3.

ASSIST

4.

5.

ARRANGE

6.

Physical Activity Counciling Booklet - Page 23

WEâ&#x20AC;&#x2122;RE HERE FOR YOU! If you need to talk to us, please feel free to call:

414-229-4392 Please leave your name, tell us you are part of the Physical Activity Counseling trial, and tell us a good time to reach you.

ADDITIONAL PHYSICAL ACTIVITY RESOURCES: American Heart Association www.heart.org The Centers for Disease Control & Prevention www.cdc.gov/physicalactivity/index.html American College of Sports Medicine www.acsm.org/docs/brochures/starting-a-walking-program.pdf National Institute of Health: Senior Health www.NIHseniorhealth.gov/category/healthyaging.html Mayo Clinic www.mayoclinic.org/healthy-lifestyle