Motivation in Physical Fitness

We simply do not have time for fitness exercises, which are perceived to demand long, tiring hours at the gym or on the road. In
addition to lack of time, there are other reasons, also called fitness pitfalls, why we take fitness for granted. They turn fitness into
pressure instead of pleasure. These fitness pitfalls are:
1. Lack of correct motivation to begin, 4. Unrealistic plan or program of exercise, and
2. High expectation of complete and immediate results, 5. Burnout, injury, or illness.
3. Loss of motivation along the way,

Following are pointers to help motivate you in pursuing physical fitness:

1. Empower yourself 5. Find a buddy
2. Set realistic goals 6. Be inspired by someone
3. Find something you like and enjoy 7. Track your progress
4. Start slow and gain momentum
Stress- is the body’s response to the various mental, emotional, and physical demands made on it. If left unchecked, stress can
damage your concept of yourself, your outlook in life, and your behavior.
Causes of Stress

1. Adjustments to new level of independence 6. New, unfamiliar environment

2. Peer pressure 7. Financial needs
3. Expectations from elders 8. Family problems
4. Extended commuting time, traffic 9. Norms and standards of society
5. Living away from family 10. Romantic relationship
Causes of Stress in General Population
1. Any change that upsets the accustomed pattern of life
2. Advances in science and technology
3. Long hours of work, heavy workload, unconducive work conditions
4. Wide range of choices and demands
5. Overcrowding, different kinds of pollution, environmental issues
6. Separation from loved ones for economic reasons
7. Social, political, and economic landscape of the country
8. Weather
Effects of Stress
1. Sudden lack of appetite or overeating 3. Unusual sadness or happiness
2. Insomnia or oversleeping 4. Anxiety or constipation
The body responds to three stress level:
1. Alarm- the body’s initial reaction to any potentially harmful demand is to prepare for action
2. Resistance- the body adapts to stressors.
3. Exhaustion- when the body is subjected to stress over a long period of time
Long term or chronic stress can lead to the development of the following disorders:
1. Depression- clinical depression is marked by chemical imbalances that can be triggered by stressful life events.
2. General anxiety disorder- Anxiety disorder is characterized by visible physical symptoms, such as muscle tension and
shaking.
3. Sleep disorders- stress related sleep disorders include insomnia (inability to sleep), apnea(temporary cessation of breathing
while sleeping), and narcolepsy (excessive sleepiness during the day)
4. Substance abuse- some youth turn to alcohol or illegal drugs to escape their problems.
5. Chronic muscle pain- some chronic aches and pains in the head, neck, back, and stomach are symptoms of stress and not
necessarily the results of pulled muscles or physical injuries.
Help you relieve stress:
Muscle-to-mind techniques- control the level of stimulation to the brain from the muscles.
1. Progressive relaxation- involves alternately tensing and relaxing the muscles, moving through the body in sympathetic
fashion to tense and relax all major muscle groups.
2. Massage- induces relaxation.
3. Biofeedback therapy- trains patients to become aware of and control some physiological processes such heart rate, blood
pressure, and muscle tension to achieve relaxation.
Mind-to-muscle techniques- control the level of stimulation along the nerve pathway coming from the brain to muscles.
1. Yoga- uses several positions for the body through which the practitioner may progress, beginning with the simplest and
moving to the more complex.
2. Meditation- uses mind focusing exercises to control or concentrate one’s attention.
3. Imagery- can be used as a means of relaxation to cope with stressful situations.
4. Autogenic training(hypnosis) involves a series of specific exercises and autohypnosis that are designed to achieve a deep
mental and physical state of relaxation.