Episode2 Segment 6 - What are some top tips for keeping on track?
Fast Fact 1
Fast Fact 2
Drop back; don’t stop
Fast Fact 3
Fast Fact 4
Have a get back
on track plan
TOP TIP 1:
Use a timer
Using a timer is a form of pacing. Pacing is a helpful way to achieve the right balance between activity and rest. If you stick to your limit, that is, a comfortable time or quota of activity, it can help avoid a flare up.
TOP TIP 2:
Drop back, don’t stop
It is better to drop back to last week’s SMART goal, than to completely stop if things hurt or seem difficult.
TOP TIP 3:
Involve family and friends
Upgrading or increasing your level of physical activity can be challenging and sometimes stressful. It is your choice, but sometimes family or friends can keep you company, lend support and help you celebrate. Monitor your feelings and emotions and consider extra help when you need it.
TOP TIP 4:
Have a get back on track plan
It is important to have a plan for when things get off track. For one reason or another, physical activity upgrade plans can get put to one side. For example, things might get busy at school or you might have exams. Before you know it, there has been no upgrading for a couple of weeks and things might not be going so well. Getting off track, or having a relapse is common and everyone has them. Having a plan to get started again when this happens can help. You can go back through this episode to get back on track, and also use the information in Episode 7: Staying on Track.
Handy Hints Summary: Staying on Track
If it’s not harmful but it hurts, how do I keep going?
Develop a plan to get back on track:
- Each week, reset SMART goal if possible – use a timer or measure the distance
- Break your goal down into small steps
- Regularly increase activity by small amounts, working within pain tolerances but gently nudging the boundaries
- Have a weekly activity upgrade plan and aim to stick to it.
- Celebrate if an activity is undertaken and goal reached
- Plan for relapses
- Review your own goals regularly as circumstances will change over time
- Set new goals
- Make a new plan to meet the new goal