Active Living Every Day

by Blair, Steven N.; Dunn, Andrea L., Ph.D.; Marcus, Bess H., Ph.D.; Carpenter, Ruth Ann; Jaret, Peter; Blair, Steven N.

• ISBN13: 9780736037013
• ISBN10: 0736037012
• Format: Paperback
• Copyright: 2001-03-01
• Publisher: Human Kinetics

Summary

Whether you are just getting started with an exercise routine, have been in an exercise slump, or simply want to start leading a less sedentary life, >Active Living Every Day> will help you reach your physical activity goals.>Active Living Every Day> is the only book that offers a 20-week, self-paced plan to help you become more physically active-without requiring vigorous exercise to see results. The concepts presented in this book can be used anytime, anywhere. You choose what form of activity you enjoy the most; from dancing to walking to yard work, it's up to you-whatever keeps you moving and off the couch. This is not a quick fix, but rather a behavioral change approach used by the world-renowned research team at The Cooper Institute and researchers at Brown University. The principles and program methods are based on extensive research and clinical tests and have been proven effective for adults of all ages.Unlike other books on the market, >Active Living Every Day> not only helps you examine your lifestyle and the benefits of exercise, but also offers specific advice for building skills that will help you increase your activity and improve your fitness levels.With lots of easy-to-follow advice, charts, forms and checklists-->Active Living Every Day> shows how to overcome the barriers to being physically active so you can enjoy a lifetime of good health, a fit body, and effective weight control.

Table of Contents

Foreword	vii
You've Come to the Right Place!	ix
Getting Started	1	(6)
Thinking about successful habit changes and assessing the need to see a doctor before increasing activity
Ready, Set, Go	7	(8)
Identifying your readiness for change, conducting your Personal Time Study, weighting the weight-loss benefits of activity, and finding time to get up and move
Making Plans	15	(8)
Taking a two-minute walk, turning downtime into opportunities for activity, turning light activity into moderate-intensity activity, checking out the benefits of walking, and coming up with an activity plan
Barriers and Benefits	23	(6)
Looking beyond the usual excuses, identifying the barriers you face, and reviewing the benefits of an active life
Over, Under, Around, and Through	29	(6)
Learning the art of problem solving, coming up with ways to get around barriers, and looking back at stages of change
Let's Burn Some Calories!	35	(18)
Recognizing factors that impact physical activity energy expenditure; identifying light-, moderate-, and vigorous-intensity activities; calculating ways to burn an extra 1,000 calories per week; and completing simple fitness tests
Setting Goals	53	(8)
Setting goals, taking the stairs, and revisiting self-monitoring
Enlisting Support	61	(8)
Listing the kinds of support you need, identifying key sources of support, spotting people who may make things difficult, and learning how to ask for help
Gaining Confidence	69	(10)
Replacing negative messages with positive strategies, identifying errands that can become opportunities for activity, and revisiting the stages of change
Strengthening the Foundation	79	(8)
Revisiting earlier activities, learning a few stretching techniques, and testing your knowledge
Rewarding Yourself	87	(8)
Identifying rewards that will keep you motivated, writing down positive messages, and linking goals to specific rewards
Avoiding Pitfalls	95	(12)
Recognizing the all-or-nothing trap, identifying pitfalls that can trip you up, and planning for high-risk situations
Defusing Stress	107	(10)
Learning about the risks of stress, identifying stressful situations, exploring four techniques to reduce stress, and revisiting the stages of change
Step by Step	117	(8)
Reviewing ways to monitor activity, introducing the step counter, keeping a weekly activity log, and setting specific goals
Managing Your Time	125	(8)
Setting priorities, finding the time in your busy schedule, and identifying time squeezers
Exploring New Activities	133	(8)
Identifying new opportunities to be physically active, checking out physical activity options in your community, and selecting in-home exercise equipment
Making Lasting Changes	141	(8)
Celebrating your accomplishments, looking back at the activities you like best, and trying new activities to renew your motivation
Becoming a Hunter-Gatherer	149	(8)
Adding a little extra activity to your weekly schedule, setting new goals to stay motivated, and taking another look at the causes of overweight and obesity
Positive Planning	157	(8)
Turning negative messages into a positive attitude, preparing for situations that can throw you off track, and planning to increase your activity
Onward and Upward	165	(6)
Reviewing key concepts, rating the skills and strategies that work best for you, and making a commitment to the future
Appendix A: Signs and Symptoms of Heart Attack and Stroke	171	(2)
Appendix B: Stages on the Way to Becoming Active	173	(6)
Appendix C: Energy Expenditure Chart	179	(4)
Appendix D: Forms: Progressing Toward an Active Lifestyle	183	(6)
References	189	(2)
Index	191	(2)
About the Authors	193