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