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Page 1: Strategies to Overcoming Physical Activity Barriers: Energy and Motivation

230 Obesity Management October 2007 DOI: 10.1089/obe.2007.0070

In this issue of Obesity Management, the Centers forObesity Research and Education (CORE) offer thesecond tool in a set of four designed to challenge

patients to re-think their perceived barriers to physicalactivity. The previous issue dealt with lack of time as abarrier to more physical activity. This issue covers lack ofenergy and motivation.

Over 50% of U.S. adults are not achieving the recom-mended levels of physical activity. When it comes toengaging in physical activity, patients often find ways togive themselves permission to NOT exercise. Whenpatients say that they are struggling with lack of energy ormotivation, this tool will challenge them to evaluate thebarrier, develop a concrete plan, and think through theprocess from beginning to end. Each success will ignitefuture progress with physical activity.

First, the patient will identify an exercise that can beperformed with ease, such as walking or stair climbing.Next, he or she will decide on a time of day and day ofthe week when the exercise can be easily performedwithout other activities getting in the way, such as firstthing in the morning. An accountability partner will bechosen to hold the patient responsible for followingthrough with the plan. The accountability partner should

be a source of genuine support and encouragement. During the patient’s next visit, spend some time dis-

cussing the experience. Pay special attention to any strug-gles encountered in getting started. Together, come upwith some creative and alternative strategies. Speak withyour patient about his or her next steps in preventing thisbarrier from arising in the future.

This CORE tool is designed to be reproduced and kepton hand in your off ice. You may use the tool withpatients who are struggling to incorporate physical activi-ty into their life. Or you can create an education table inyour office waiting room where handouts can be pickedup at will. ■

—Betsy Hubbard, MPHKim Gorman, M.S., R.D.

University of Colorado at Denver and Health Sciences Center

Denver, CO

CORE Tools and Patient InformationStrategies to Overcoming Physical Activity Barriers:

Energy and Motivation

CORE Tool

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Page 2: Strategies to Overcoming Physical Activity Barriers: Energy and Motivation

October 2007 Obesity Management 231

CORE Tool: How to overcome the lack of energy and motivation to exercise

Are you too tired to exercise? Do you try to nap duringdown time? Is it easier to find something else to fill yourtime instead of exercise?

If you answered “yes” to these questions, you areprobably struggling with your ENERGY level andMOTIVATION to move. Now think of one past person-al accomplishment that brought you a feel ing of“WOW, that’s something to be proud of!” or “I did it!”How did you do it? Break down all the steps necessaryto accomplish a task including a timeline. How longdoes it take an infant to learn to walk? What does ittake to crochet a blanket, sew a quilt, or learn to playan instrument?

Below you will find a tool that will challenge you to

plan in detail how you will fit physical activity into yourlifestyle, regardless of your skill level. Begin by identify-ing an exercise that you can physically do. Next, identifya time of day, such as the morning, and day of week thatis least likely to be interrupted by other activities. Choosean accountability partner who you can rely on to providepositive feedback and encouragement.

Once an opportunity to exercise has passed, fill in thechart provided with as much detail as you can. If youstruggled to accomplish the exercise or chose not toengage in the activity, challenge yourself to really thinkthrough why it was difficult. Does your plan need moredetail? Did priorities change? What would motivate youto complete the exercise next time?

My Exercise Prescription

What activity will I do (walk, bike, Yoga, swim, dance, etc.)?

Which days of the week and time of day is best for me? (Start with 1-2 days.)

My back-up plan in case something interferes with my original plan:Activity:Alternative day of the week:Alternative time of day:

Who will I tell (accountability partner)?

Time of day

What exercise did you do?

Did you exercise according to your plan or did you use your back-up plan?

Did you struggle or was it difficult to get started?

If you struggled, how will you get through this next time? What will entice you?

Did you tell your accountability partner? What feedback did you hear?

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

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