Table 2.
Education topics
| Education topics | Key points |
|---|---|
| 1) Introduction to Exercise | • Benefits of Physical Activity |
| • Program targets 3 areas of PA (aerobic, resistance, and flexibility) | |
| • PA is safe, feasible and has shown to provide benefits | |
| 2) Goal Setting | • Goal setting will assist with your dedication and motivation to complete the exercises |
| • SMART Goals - Specific, Measurable, Attainable, Realistic, Timely | |
| • Use the goal worksheet in the manual | |
| • Make long term and short term goals | |
| 3) Behavior Change | • The plan you set out may not be followed 100% |
| • Anticipate obstacles that may come as you are changing a behaviour and develop strategies for dealing with it before it arises | |
| • Monitor your progress, Reward yourself, Visualize your success | |
| 4) Planning for Barriers | • Biggest perceived obstacles |
| ○ Lack of time, self-discipline, partner and ability | |
| • Plan ahead for periods of inactivity | |
| 5) Social Support | • You are more likely to be successful if your family, friends and even co-workers are supportive of you |
| • Social support can occur in many forms – encouragement, completing activities with you, etc. | |
| 6) Monitoring Behavior | • Mix up your activities to stay motivated |
| • Try something new, or something you have done previously | |
| • It is very easy to enter an exercise rut | |
| 7) Maintaining Motivation | • Greatest source of motivation: Fun/enjoyment/stimulation, feeling of accomplishment, pleasure of learning and benefits (i.e. improved sleeping) |
| • Pursue something that you enjoy, that is convenient to your schedule | |
| • Take opportunities to be active | |
| 8) Personal Control | • Believing that you are in control of your own life give you reinforced motivation and further commitment to make changes |
| 9) Self- Discipline, Reward & Attitude | • Self-discipline can result in increased productivity, improved self-esteem and confidence |
| • Rewards – use workbook in manual | |
| • Attitudes toward change can determine whether you will be successful | |
| 10) Adapting your Program | • Adapting your program – FITT principle |
| 11) Health and the Media | • Be mindful of the ‘Get fit quick’ media marketing – Health eating and regular PA will help maintain a long-term health lifestyle |
| 12) Lifelong Active Living | • Use some of the tips and tricks in the manual to assist with continuing your active life |
| • Change things up, work towards small goals, work with a friend, etc. |