Fitness Worksheet
UCI students lead busy, demanding and pressure-filled lives. Most know something about the value of fitness, but many don't apply it to their daily activities. This exercise is to help you appreciate the benefits of fitness activities as well as help you increase the opportunities for incorporating fitness into you life as a student. I. Below is a list of fitness activities a student might choose to engage in to enhance and increase her or his fitness. On a scale of 1 to 5, rate each activity: first with respect to how desirable the activity is, and second, how likely you are to engage in the activity. Use the 1 to 5 scale rating as follows: 1 = very low, i.e. undesirable, unlikely I would ever do this 5 = highest desirability, most likely that I will do this Activity 1. Walking up the stairs instead of using the escalator or elevator Desirability _____ Likelihood _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ Total _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____
2. Riding your bike, roller blading or skate boarding to class or other destination _____ 3. Park your car further away from class or work to walk more 4. Stretch or do flexibility exercises while watching t.v. or talking on the phone 5. Get some friends and join intramural sports at the campus recreation center 6. Squat down in good form when you need to pick up something instead of bending over and straining your back 7. When you are talking to friends, take a walk while having a talk 8. Wash your car instead of taking it in to be washed (good arm strokes can create great biceps) 9. Clean your apartment/room/house and get fit from sweeping, dusting, mopping, and moving furniture _____ _____ _____ _____ _____ _____ _____
10. Always remember to squeeze you gluts (buttocks) when walking and especially when climbing stairs _____ 11. Practice your breathing every chance you get (breathing in through your nose and slowly exhaling out through your mouth) 12. Dancing, either socially or at home alone to get fit and perk up your mood 13. Using an exercycle while watching t.v. _____ _____ _____
II. Sum your ratings across for each activity to find your total score for each one. Choose your three highest scores and describe in a sentence or two how you would incorporate that activity into your daily life at UCI: Activity 1:
Activity 2:
Activity 3:
III. For each activity list as many barriers or obstacles as you can identify which would prevent you from following through and incorporating the fitness activity into your daily life. Include attitudinal, emotional, and social barriers as well as physical barriers. Activity 1:
Activity 2:
Activity 3:
IV. For each activity list as many incentives as you can identify which would motivate and reward you for following through and incorporating the fitness activity into your daily life. As an example, the following are benefits of walking which could be incentives:
• • • • • • • •
lowers risk of colon cancer helps control weight builds aerobic capacity strengthens bones and reduces osteoporosis risk eases mild to moderate depression helps prevent high blood pressure reduces risk of heart disease prompts (after 10 min) the release of elation- causing beta endorphins
• • • • • • • •
reduces stress and anxiety aids sleep boosts metabolic rate while walking & 10 min after raises resting metabolic rate builds up leg muscles reduces risk of developing diabetes increases fitness levels as much as running when done just a little more often (4 times a week versus 3) increases overall chances of living a longer life of quality
Your incentives for: Activity 1:
Activity 2:
Activity 3:
V. What problem-solving can you do to counter the barriers/obstacles you listed for each activity? List some possible solutions. Activity 1:
Activity 2:
Activity 3:
VI. Identify the fitness activity(ies) that you now think you are ready to do. Make a plan to write a reminder message to yourself in a prominent place.