Exercise for physical, psychological and social
Dr. Matthew SIMONE
Many are keen to start practicing a form of exercise for various reasons such as weight loss , responding to a request for a doctor, etc.. but by the intention of wanting to start there is long way to go, many statements were not yet started and will not start even if they never have the intention or need.
This is due to several factors, such as the person while having understood that to feel better or worse, however, must not resort to physical practice of an exercise may still believe that this practice consists in a sport not within his reach, and therefore may not feel able to learn.
How do I get out of this mental cage ?
First, the person may embark on a journey of self-awareness that can facilitate the progression listed below in the theorized stages model transteoretico Di Clemente and Prochaska :
a. In the first phase, called precontemplation, individuals are not aware or concerned with the harmful consequences of their behavior and therefore do not express any intention to change in the near future.
harmful behavior may relate to excessive or unbalanced diet, or a lack of physical activity considered necessary and essential for the prevention of various medical conditions and physical impairments.
In this case, the suggestions are useless friends, relatives and colleagues because the person who does not want to hear but it still does not feel his life with the way it is because it is he who leads the wagon that knows its needs and does not accept intruders, in this case indicated that a psycho-education and an expert explaining his personal situation in a different way from the town, such as metaphors, with paradoxes, with views?
b. During contemplative are people who claim to have thought about changing the behavior, but no firm commitments yet to take a change.
This may be a stalemate, the person is aware of his discomfort, he decided to remedy but has not yet begun.
Here is to work with individuals to ensure ProPlus a push toward the beginning of the practice of physical exercise. You can ask the first person to identify a first day of the week may be more inclined to devote to exercise, time, place, type of exercise and modalities, and together we can try to make a mental programming of what might happen on that day from the dressing to sportswear, following a path that will, that we'll meet, the feelings you may experience, for example, physical fatigue, the pleasure of self-efficacy could be responsible for the lens, etc. ..
c. The preparation phase indicates an intention to act in the near future and the presence of attempts to change their behavior in the past.
After deciding the right day and assessed the various details, one can say that it is a good point because everything is organized and established, and you just have to wait for the day determined to test themselves in this new adventure. The person will not see the time to experiment as planned and whether it was as he had planned mentally, if you were not unexpected was surprised that he considered undervalued
d. The phase action is characterized by processes of liberation, the revaluation of the self, through which the subject is convinced of being able to change and is committed to change their behavior for a certain period.
We arrived a day and time stipulated, the person is ready for action, and since this will allow him to feel that they can accomplish a goal of being able to take care of himself, while this phase will be paid attention to what happens in that moment, to his feelings, will assess whether something is feasible and can be repeated if you change something next time.
e. When the action is maintained for a longer time, it is said that the person has reached the stage of maintenance .
From that day on, the person can decide whether to carry on the task or assess something that is too big for him and then throw in the towel and rassegarsi to succumb in the first case there will still be processed as it will be important exercise practiced that day but will not be enough and this will be the same person to realize and adapt gradually to that period which in turn will test the will to overcome and would do an exercise more challenging, or more frequently.
In conclusion, some tips to start :
- Select date, time feel that they can devote to the exercise;
- Warn who attended the commitment made to yourself;
- Get the appropriate clothing;
- decide the activities to be performed and the path;
- assessment of any involvement or company.
Examples of activities :
- walking, cycling, swimming, a course in dance, etc.. ;
- It 'best to start from the most simple and natural as walking;
- Decide on a time and place, perhaps half an hour in a park;
- After done it a few times you try to change something so that it is always stimulating;
- You can vary the speed, eg 10 'slow walk, 10' fast and last 10 'slow;
- You can vary the route, such as 10 ' walking on level ground, 10 'up and down and 10' slow;
- can include steps, such as 10 'walk on the flat, 10' steps and 10 'slow;
- You can change the place, such as park, sea, lake, mountain
- You can look for company or involve others, ie friends, relatives, acquaintances, colleagues.
Having experienced the practice of physical exercise without problems and with a fraction of pleasure could afford a change in your life because there is a distortion of perception to be positive for such distances, a distance of 1km will become a walk of 10-15 minutes and not a stretch to go by car, the 3rd floor in a apartment will be a chance to make an exercise routine consisting of a slope instead of pressing the button, wait, go, go, go, healing, etc. ..
Try to take these steps, does not cost, it can also be fun, a chance to experiment, to meet people, etc. ..
Dr. Matthew SIMONE
Psychologist, Psychotherapist, EMDR Therapist
3804337230 - 21163@tiscali.it
www.psicologiadellosport.net
