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Motivation & Physical Activity
Ashley Baveas
Accredited Exercise Physiologist
Motivation
Definition: a reason or reasons for acting or behaving in a
particular way
-
Internal / external factors
Highly individualised
You need to find out what drives you
Use motivational tools discussed shortly
Exercise is strongly recommended for individuals
with type 1 diabetes as it is associated with
greater life expectancy and a lower frequency of
complications associated with diabetes1
Australia’s Physical Activity Guidelines Summary
• At least 30 minutes per day
(>210min a week)
• Resistance based exercise at
least 2 times per week
• Be active on most, preferably
all, days during the week
• Break up sitting time
Exercising with type 1 diabetes
•
•
•
•
Many variables affect blood glucose levels
Individual response
Timing is important
Hypos can affect confidence
Goal Setting
• Foundation of success
• Not everyone enjoys exercise
(planning is key)
• Write down goals
• Have your goals clearly visible
• Tell people your goals (support
network)
• Revise goals regularly
S
M
A
R
T
• Specific
• Measurable
• Attainable
• Realistic
• Timeframe
Technology
• Helpful to measure daily movement
patterns
• Can provide structured ways to
increase activity
• Helpful to monitor intensity (Heart
rate)
• Easily accessible via smartphones,
watches, wrist bands
• Instant feedback on levels of activity
Keep a weekly exercise diary
Time
Monday
Morning
Walk 15 mins
Tuesday
Wednesday Thursday
Friday
Resistance
exercises 15 mins
Saturday
Sunday
Social Tennis 90
mins
Mid morning
Lunchtime
Afternoon
Evening
Swimming laps 45
mins
Home Resistance
circuit 15 mins
Walk 30 mins
Yoga class 45
mins
Gardening/House
work 60 mins
Salsa dance class
60 mins
Record your activity
Activity
Duration
Intensity
Pre BGL
During BGL
Post BGL
2 hr post
BGL
Adjustments
made
Walk
60 mins
Moderate
8.5
7.3
4.8
6.5
Apple
immediately
after activity
Boxing class
45mins
Moderatevigorous
9
13.2
10.7
6.3
none
Swimming
laps
30mins
Moderate
7.5
-
3.8
4.5
Next time:
Eat extra
exchange
before /
after, test
during
• Gives you valuable information
Rewards system
•
•
•
Works on external motivation
Planning required, works into goal
worksheet
Make sure rewards are not detrimental to
achievement of goals
Examples:
If I do 30 mins of moderate exercise everyday
for the next 2 weeks, I will buy myself some
new gym clothes.
If I meet my weight loss goal of 6kg over the
next 12 weeks I will go on a weekend away
See an Accredited Exercise Physiologist (AEP)
www.essa.org.au – Find an exercise
physiologist in your local area
• 4 year university trained allied health
professional
• AEPs specialise in individualised exercise
programs for people with existing chronic
conditions or people at high risk of
developing chronic conditions
• Works as a member of your diabetes care
team
• Addresses barriers & provides motivation
and professional advice regarding physical
activity
Add variety
•
•
•
•
Easy to get stuck in the same pattern of activity
Try new things
Remember, more testing may be required for a new activity
Can change mode of exercise, type of training eg intervals,
environment eg water based activity
Distraction techniques
• Listening to music
• Watching television
• Reading
• 14 week Canadian Study found:
(combined personal TV & music)
- Significantly lower drop out
rates
- Higher attendance rates
- Longer exercise sessions
- Greater cardiorespiratory
improvements
Join a group
•
•
•
•
Social interaction
Provides accountability
Fun
Takes focus off activity
Study: Groups vs individual
approach?
- True groups superior
compared to standard
exercise class
- Exercise at home with
contact superior to exercise
at home without contact
* True groups: involve group dynamics principles to promote
cohesiveness
Participate in active hobbies
• Good for people who find
structured forms of activity
difficult
• Examples include: gardening,
bushwalking, dog walking, yard
work, housework, dancing,
kayaking, rock-climbing
Train for an event
• Gives you a purpose or an
objective for being active
• Great way for friends to be
active together
• Set time-frame
• Clear goal progression eg
running a 10km marathon
A new challenge?
• Sign up for Stadium
Stomp and join the
DNSW team
• Sunday 26th July 2015
• SCG
• 6,300 stair climb
www.stadiumstomp.com.a
u/SCG
Summary
• Improve confidence with hypo risk by keep a PA and BGL diary
• Use goal setting to make a contract with yourself
• Check out new technology apps to see if they will help
motivate you to be more active
• Join a group
• Pencil in exercise for the week
• Can be successful through planning, trial and error, experience
& consultation with your diabetes care team
Work with your Diabetes Care Team
• Diabetes Educator, Dietitian, Exercise Physiologist,
Endocrinologist
• Diabetes NSW Customer Care Line
1300 DIABETES
The mind is everything. What you think you become
- Buddha
People often say that motivation doesn’t
last. Well, neither does bathing. That’s
why we recommend it daily.
–Zig Ziglar