better
HEALTH
Hurdle: You want to start but make excuses. Maybe you
tell yourself you would exercise if only you had the time. The
spirit is willing; it’s the schedule that’s weak!
Makeover Strategy: Start small by planning short,
10-minute exercise goals. Look for a motivated friend or join
a local team with other players at your level. “Maybe
exercising in the gym doesn’t excite you, but walking with a
friend or playing tennis outdoors sounds like fun,” says
Lombardo. Most people watch an average of five hours of
TV a night. Think of short, achievable activities you can do
for part of that time instead of sitting on the couch.
Stage 3
GET SET
You’ve figured out what might work for you and are almost
ready to start. This stage is all about preparation.
Hurdle: You want to start but keep procrastinating.
Obstacles such as child care or a lack of workout clothes
become excuses.
Makeover Strategy: Plan ways to overcome potential
issues, Lombardo says. Find a class that’s nearby to lessen
travel time. Join a gym that offers babysitting, or buy a jog
stroller and involve your child. Buy new exercise shoes or an
outfit for motivation. If your schedule is tight, get some videos
that you can do at home.
St
3
gG 4
go
You’ve been exercising steadily for three to six months. At
this point, you’re at the greatest risk of relapse because
your routine hasn’t become a permanent lifestyle change.
Hurdle: “Taking real action makes this the hardest stage,”
Murphy says. A change in your schedule, such as an illness
or new business project can make it easy to backslide.
Make sure your environment
makes it easy foif/ou to stick
with your plan.”
SHANE MURPHY, author of
The S p o rts P sychology H andbook
You may think,
What’s the use? I just wasted all this money on
joining a gym.
Makeover Strategy: Don’t beat yourself up if you miss a
day or two. Be proud of what you’ve already accomplished.
Be prepared for relapses; accept them and move on. Realize
you’re making a lifelong commitment. Start a diary of your
progress. “Make sure your environment makes it easy for
you to stick with your plan,” Murphy says. Surround yourself
with supportive people. Reward yourself.
StagG
^
WIN!
The novelty of the new program may have lost its bloom, but
you continue to exercise on a regular basis and have been
doing so for six months. You’ve successfully made a change,
and now you’re moving on to maintenance.
Hurdle: You could get bored with your routine. Results reach
a plateau, making motivation difficult.
Makeover Strategy: Add variety and challenges to avoid
relapses, Murphy says. “Change an aspect of your program
or try something different—take a Zumba class or new yoga
class.” Remember that regular exercise exceeds the short-
term benefits: Continue to prioritize exercise and keep in
mind why you’re doing it, Lombardo says. “It’s not just about
weight loss. Exercise is as effective as an antidepressant.”
If you relapse, ask yourself what happened and plan what
you can do the next time the same situation occurs. Revisit
your original list of pros and cons periodically to realize how
far you’ve come. (SD
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SEPTEMBER 2010 BETTER HOMES AND
