Chapter 10: Participant Handouts (continued)

Staying Healthy Through Education and Prevention (STEP)


Session #3 In-Class Worksheet: Strategies for Reducing Physical Decline

Everyone experiences physical changes as they age. You may move more slowly, have trouble getting up out of a chair, or have other problems moving around. But you should be able to keep living the life you want to live. There is a difference between slowing down and "declining." Think about some strategies you can use to prevent "decline." Write them down and bring this handout to class for discussion.

Strategies To Reduce Our Risk of Physical Decline:

1. _____________________________________________________________________________________

    _____________________________________________________________________________________

    _____________________________________________________________________________________

 

2. _____________________________________________________________________________________

    _____________________________________________________________________________________

    _____________________________________________________________________________________

 

3. _____________________________________________________________________________________

    _____________________________________________________________________________________

    _____________________________________________________________________________________

 

4. _____________________________________________________________________________________

    _____________________________________________________________________________________

    _____________________________________________________________________________________

 

5. _____________________________________________________________________________________

    _____________________________________________________________________________________

    _____________________________________________________________________________________

Session #3 Take Home Challenge: Brainstorming About Physical Limitations

1. Regarding my physical function, I have noticed that...

 

2. These changes make me feel...

 

3. I have learned in STEP that physical activity can...

 

4. I have decided to do the following things to reduce my risk of physical decline...

Session #5 Handout: Exercise Feelings Scale

In Session #3, we reflected on physical function. Now spend some time reflecting on exercise. How does it make you feel? Do these feelings change before, during, and after exercise?

Exercise Feeling Scale

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Each time you exercise, think about the number that best describes how you feel.

 

Use this scale to rate your feelings immediately before, during, and immediately after exercise.

 

Session #5 Take-Home Challenge: Exercise-Related Thoughts and Feelings

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Date: ___________________       Activity: ___________________

-5     -4     -3     -2     -1     0     +1     +2     +3     +4     +5
Very                            Neutral                                        Very
Bad                                                                                 Good

Before: ________      During: ________      After: ________

Session #6 Handout: Changing Negative Thoughts to Positive Thoughts

It takes practice to change our negative thoughts into positive ones. Here are some examples of different types of negative thoughts and suggestions on how you can modify them into positive thoughts and realistic goals.

Are any of these thoughts familiar?

Negative Thought TypesPositive Refocusing
Good or Bad

"What did I do today? Nothing. I didn't even walk today. I'll never get in shape."

Create a Balance in Your Day

"So I slipped up. It's just ONE day. Tomorrow I will put my shoes by the front door to remind myself to walk."

Excuses

"It's too cold to take a walk today."

"I don't have the will power or the energy to do this."

Be Creative- It's Worth a Try

"I will walk at the mall today."

"The sooner I go for a walk, the more energy I will have. It takes effort to change! Get going, Self!"

Should

"I am sick of handouts and completing my physical activity chart. Why do we do this anyway?"

Take Charge- It's Your Health!

"Completing my activity charts will help me keep track of my physical activity behaviors. This will keep me safe AND help me improve."

Not As Good As

"Barry walked five times this week and I only walked three times."

I Am Not Barry!

"This is not a competition. I will progress at a rate that is safe for me and in line with my goals."

Give Up

"I cannot keep up with all this. I might as well forget it. I'll never be an independent exerciser."

Reach Out to Support System

"Whenever I feel like giving up, I will call one of my social support buddies and ask for some help."

Session #6 Handout: Talking Back to Negative Thoughts

We're all guilty of negative self-talk. It's hard to avoid when you're feeling down. But saying negative things to yourself won't help you work toward your fitness goals—don't damage your own self-esteem! Here are some strategies for "talking back" to negative self-talk and converting it into positive, supportive feedback.

Strategies for Talking Back to Negative Thoughts

1. Catch yourself in the act when it comes to negative thoughts. Practice recognizing when you're heading down a negative path and...

2. ...Shout to yourself internally, "STOP!" Try to picture a huge red stop sign in your mind. This is a signal to take a step back. Challenge yourself to shut down those thoughts. Only you have control over them and you can change.

3. Reflect on the underlying meaning of the negative thought. Does it relate to a goal that seems out of reach? Let yourself know that it is o.k. if you wavered from the path to good health. Learn from it and move on with positive thoughts instead.

4. Now, talk back to that negative thought using a positive thought that relates to an attainable, realistic goal. Do this as many times as you need. Get in the habit of supporting yourself with positive self-talk. Being your cheerleader and allowing yourself to make mistakes is an important part of the process.

Session #6 In-Class Worksheet: Practice Changing Negative Thoughts to Positive Thoughts

  • Write down three examples of negative thoughts you have about your fitness goals.
  • Say one of those thoughts in your mind and then say, "STOP!"
  • Now write down a response to that negative thought. Admit that maybe you didn't reach your goal this time, but add a positive thought about what you will do moving forward to make sure you reach your goals.
Negative thought related to a goal that seems out of reachSTOP!Positive thought related to a goal that you can reach
 Figure holding a Stop Sign 
 Figure holding a Stop Sign 
 Figure holding a Stop Sign 

Session # 6 Take-Home Challenge: Increasing Positive Self-Talk

Below the dashed line, write down four positive thoughts or feelings about your commitment to modify your behavior, how physical activity makes you feel, or what you have to gain physically and mentally from this program.

My Positive Thoughts

Cut on the dashed line and put this sheet in your wallet or purse or somewhere you will see it everyday. Look at it when you need a positive reminder about physical activity.

1. ____________________________________________________________________________________________________

2. ____________________________________________________________________________________________________

3. ____________________________________________________________________________________________________

4. ____________________________________________________________________________________________________

Additional Techniques for Bolstering Positive Thoughts

  • Take time to remember your accomplishments and what they mean to you and your health.
  • Take 10 minutes at the beginning of each day to think about how you can help yourself maintain your physical activity program. Think about all of the health benefits that you will receive.
  • When you are feeling down, take time to think of the things we take for granted, like nature, the laughter of children, or peace. Think about things that bring you happiness or joy and remind yourself that your goals are worth a little struggle.

Before the next session, take some time to answer these questions:

Did you practice talking back to your negative thoughts and bolstering your positive thoughts?

YES      NO

What effect did this have on your physical activity behavior throughout the week?

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

Did you try any of the techniques for bolstering positive thoughts?

YES     NO

If yes, how did this make you feel about physical activity and exercise. If no, why not?

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

Session #7 In-Class Worksheet: Examining Your Week of Physical Activity

Use the questions provided below to think about and assess your physical activity and exercise participation for the past week. Please be as thorough as you can. When you come to class, we will review your thoughts and discuss any barriers that you encountered.

How many days were you physically active in the past 7 days?

How long were you physically active for each session?

What type of physical activity did you do?

What physical activity did you enjoy the most?

What were some barriers to physical activity that you encountered this week?

How did you deal with these barriers?

Session #7 Take Home Challenge: Barriers to Physical Activity and Countermeasures

Ask yourself: What got in the way of my physical activity program this week and what can I do to prevent a lapse? (*If there were no barriers this week, brainstorm about possible future barriers and how to overcome them.)

List the Barriers and Counteractions in the boxes below.

Physical Activity BarriersPhysical Activity Barrier Counteractions

 

 

 

 

 

 

 

 

 

 

Session #8 Handout: Social Support

What kind of support do you need?

Someone to listen to you

It's important to be able to share your thoughts and feelings with others. It's also important to have someone who can be open and honest with you. Find one or two people with whom you can share both positive and negative aspects of your life. Find someone who is willing to listen rather than always trying to give you advice. Who will listen to you and avoid being judgmental when you're struggling or get off track?

Someone to participate with you

It's often easier and more enjoyable to make lifestyle changes when others participate with you. Will it help if a family member or friend makes some changes with you? Try to find others with similar interests and needs as you (e.g., an exercise or lunch partner who is committed to making healthy changes).

Someone to encourage you

It's easier to make changes when others are encouraging and supporting you. Having someone to encourage you can be helpful when you slip up or don't reach your goals as quickly as you would like. Who can provide the encouragement you need when you get discouraged? It's important to feel that others are proud of your successes. Who will be excited about your success?

Someone to provide knowledge

To achieve your goals, you may need to build some relationships with people who have knowledge and experience in the areas in which you're trying to make changes. Who can help provide the knowledge and skills you need for success? Talking with someone who has already been successful with weight management or lifestyle change can often be helpful. So can turning to your session coaches, who are always happy to help!

Someone to assist you

Successful change may require you to reorganize the ways you spend your time. You may also find that you need others to help you get things done. What help do you need to free up time to exercise, attend a group meeting, or cook a healthy meal? Who can help you around the house or at work so you can make time for things you need to do to achieve your physical activity goals?

Session #8 In-Class Handout: Keys to Successful Partnerships

Communication is the key to building supportive relationships. Let your family and friends know your thoughts and feelings. Be clear with them about how and when they should provide support. They need to hear from you that you really want to achieve your goals, you're committed to success, and you want them behind you.

Choose good partners. And more than one! One person may not be able to provide all the support you need, so reach out to more than one person. You could choose someone who is making the same changes you are and support each other. Or maybe choose someone who is healthy and whom you look up to for their active lifestyle. Most important, choose someone who is a good listener, who can support you and encourage you when you're down.

Ask for the specific help you need and develop a plan together. Never expect others to know how to provide the support you need. Not being specific about your needs is one of the most common roadblocks to obtaining helpful social support.

Session #8 In-Class Worksheet: Building a Supportive Team

Use the following worksheets to help you build your support team. Start by thinking about what goals you need help achieving. Next, determine the specific types of support you will need to achieve your goal. Think about specific family members, friends, and coworkers who can best provide the type of support you need. The final step is to make specific plans to ask for the support you need. If you don't finish the chart in class, take time to complete the chart at home. It will be a valuable tool for you.

What do I need help with?What type of support do I want?Who can help me?How can they help?How will I ask for help?
  Name:

 

Phone:

  
  Name:

 

Phone:

  
  Name:

 

Phone:

  
  Name:

 

Phone:

  
  Name:

 

Phone:

  

Session #8 Take-Home Challenge: Ask for and Reflect on Social Support

In the space below, write down the name of the person or group you plan to lean on for social support this week based on the Supportive Team chart you completed. At the end of the week, reflect on how it went. For instance, was it a good or bad experience? Would you reach out to them again? Then take a few minutes to look at your chart and identify another person whom you would like to reach out to this week.

Please think about the questions below after Session 8 and before your next strength class:

1. What group or person would you like to reach out to for support this week?

Write your new social support here:

______________________________________________________________________________________________

2. What specific challenge do you need support to overcome?

______________________________________________________________________________________________

______________________________________________________________________________________________

3. How can this group or person support you and help you reach your goal for the week? (Be specific. They will need to know exactly how they can help.)

______________________________________________________________________________________________

______________________________________________________________________________________________

After your strength class(es) and before Session 9:

4. Did you successfully meet your goals for the week?

Yes    No

5. What did you think about trying a new form of social support (in terms of positive experiences, negative, ease of access, etc.)?

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

6. Do you think that you would try to use this social support network again if you wanted to or needed to in the future?

Yes    No

Session #9 In-Class Worksheet: Short-Term and Long-Term Goals

Please fill out the entire goal sheet below. Be as thorough as you can.

My long-term physical activity goal is to:

______________________________________________________________________________________________

2. My Physical Activity Goals for this week are:

(A) Frequency: ____________________

(B) Intensity: ______________________

(C) Time: ________________________

(D) Type: ________________________

3. What days do I plan to be physically active outside of class?

______________________________________________________________________________________________

4. How many minutes will I be physically active outside of class?

______________________________________________________________________________________________

Where will I be physically active? What activities will I do?

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

I plan to achieve my Physical Activity Goals by (what day):

______________________________________________________________________________________________

Current as of February 2011
Internet Citation: Chapter 10: Participant Handouts (continued): Staying Healthy Through Education and Prevention (STEP). February 2011. Agency for Healthcare Research and Quality, Rockville, MD. http://www.ahrq.gov/professionals/education/curriculum-tools/stepmanual/step10a.html