Physical activity - staying motivated - Better Health Channel
We all feel discouraged from time to time. Others hit the gym and sweat o . Sarcastic Quotes About Friendship, Funny Quotes About Marriage, Sarcastic. Is low self-esteem holding you back from reaching you fitness goals? When you have a healthy self-esteem, you tend to feel positive about yourself and Causes may include ongoing stressful life events like relationship. When your partner heads out with a gym bag, they could be getting a workout - but it may not be Why do people in good relationships cheat? It just means that if they are being unfaithful, they're likely to be hitting the gym.
We would like to share with you five good reasons to exercise with your friends. More motivation and no lame excuses It is a pleasant Saturday afternoon and you are lazing on the couch. Your favorite TV series is just coming on.
Regular workout times with your friends help you to stick it out and finish your routine. The chances of you choosing your couch over your training session are much lower in this case. Psychologists at Stony Brook University in New York have found that the exercise habits of friends and family members affect personal motivation.
The evidence showed that the motivation of the people closest to us has a positive influence on us and encourages us to do more sports.
One way of increasing the fun factor is to come up with new ideas on how you can modify your exercises or make your runs together more interesting. For example, instead of just doing a plank challenge, try one with partner hand slaps. Or throw a ball back and forth while doing sit-ups.
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Try yoga, Tai Chi, and posture exercises to gain confidence with balance. Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls. Cardio What it is: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Strength and power training What it is: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times. Strength training helps prevent loss of bone mass, builds muscle, and improves balance—both important for staying active and avoiding falls.
Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects. Flexibility What it is: This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple and less prone to injury.
Yoga is an excellent means of improving flexibility. Helps your body stay limber and increases your range of movement for ordinary physical activities, such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren. Types of activities beneficial to older adults Walking. Walking is a perfect way to start exercising.
It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere. Senior sports or fitness classes. Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends. Water aerobics and water sports. Combines a series of poses with breathing.
Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level. Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength.
Classes for seniors are often available at local YMCA or community centers. Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition.
Ask if there are any activities you should avoid. Ask your clients what they do well and what makes them happy. You will discover that all clients, whatever their fitness challenges, have strengths and assets in other domains that you can leverage—like a supportive spouse, active children or a deep religious faith. Along these lines, ask your clients about past fitness and health successes. Years ago, I spoke to an expert about middle schools, asking her about the difference between academic courses and extracurricular activities in terms of involving students.
Her answer was stunningly simple. The gym must be fun in ways that work and home need not be. You are probably healthy and fit, and no doubt you already find the gym a fun place.
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Gyms abound with grim people doing grim things: A gym can look like an unsynchronized Maori haka dance—intimidating and unpleasant to the uninitiated. Even the term workout itself sounds grim.
But boxing is a job, and it is not supposed to be fun. How can you make a workout fun for a client? Besides having a playful attitude yourself—a contagious thing—there are some other ideas, suggested by positive psychology. Consider how people decide that an experience was positive—that is, enjoyable or fun.
They think back over it and recall its high points and how it ended. Their memories are surprisingly unaffected by the rest of the experience. This finding is captured by what is called, for obvious reasons, peak-end theory Kahneman As a trainer, you should build in good peaks and good ends if you want your clients to decide that their workouts were worthwhile.
The other parts can be quite ordinary. A workout peak is not a joke that you tell. It is an accomplishment that the client feels good about—and upon which you heap praise. To make sure that peaks occur, choose appropriate exercises see the next section, on flow. A good end is a concluding exercise that is a success for your client, again upon which you heap praise. Devise an Engaging Workout All of us are familiar with the psychological experience of flow, even if we do not know it by that name.
Flow is a state of total engagement, of being in the zone and one with the activity Csikszentmihalyi Flow is exhilarating, and it leaves us wanting more. If workouts produce flow, the motivation problem is solved.
You need not leave flow to chance, because positive psychologists have mapped out the conditions for its occurrence. Flow occurs when the skills one brings to bear on a task meet its demands. If the demands are too great, a person becomes overwhelmed and anxious—discouraged. If the demands are too little, a person becomes bored—again, discouraged, although in a different way Csikszentmihalyi Match Up Skills and Demands.
It simply depends on the match of skills and demands, and therefore anyone can experience flow. Of course, as skills develop, demands must change as well. As a professional, you need to tailor each workout in a way that makes flow likely. Change the exercises as the client becomes more skillful.