1. Its all about you Chris Hendriksz Birmingham Childrens Hospital Decide what you want to achieve, and then take one step toward it. Do nothing else until you've taken this one step and enjoy each step that follows!

2. Previous project Motivation Benefits Research

4. Comrades Marathon 10 hours 6 minutes 89.6 km

5. Motivation Most powerful –Self motivation Peer motivation Parent, spouse or Health professional

6. Motivation Intrinsic vs. extrinsic Intrinsic: Fulfilment, joy, challenge, fun, excitement Extrinsic: Looking good, weight loss, health improvement or risk avoidance

7. Sport vs. exercise Sport is usually intrinsic motivation FUN Exercise is extrinsic WORK

8. Sport main motivators Men Competition Enjoyment Challenge Woman Affiliation (Friends) Enjoyment Challenge

9. Exercise motivators Men Strength and endurance Positive health Appearance Woman Positive health Weight management Appearance

10. Worst motivator Health Pressure If you dont do exercise the following will happen (e.g. break a bone)

11. Other bad motivators Health trade offs

12. Choosing a sport Sociability Spontaneity Self-motivation Aggressiveness Competitiveness Mental focus Risk taking

13. Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004

14. Pairing Personality With Activity New Tools for Inspiring Active Lifestyles James Gavin, PhD THE PHYSICIAN AND SPORTSMEDICINE - VOL 32 - NO. 12 - DECEMBER 2004

15. Choose a sport that you are most likely to enjoy Most people are not allergic to FUN

16. Factors limiting motivation Time Support Money Diet Fatigue Motivation Disease

17. Benefits Osteoporosis Cardiac Insulin Cancer Mental health Sleep

18. Injury prevention Heart& Lungs 8 weeks Muscles 20 weeks Bones 36 weeks Feeling better-only after an average of 10 weeks!!!

19. Before you start GP >50 or known health problems Safety-personal and environment Planning

20. Other forms Dance mat Eye toy Shopping Golf Playing out Walking the dog

21. Through the ages-Infancy Play Swim

22. Toddlers Eye toy Play out Family walks Tumble tots Swimming lessons

23. School years-Primary Sport Winning does matter but is not everything Football, Netball, Rugby,Tennis Rollerblading Golf –union support

24. School years-Secondary Dance mat Shopping Dance Kick boxing Aerobics Climbing

25. Adults Walking Running Cycling Rowing Golf Tennis Swimming Aerobics

26. No pain no gain If it hurts you are doing it wrong. Admit you need more activity Have a goal Have landmarks on the way Do it with friends Stay focussed Forget about the past Learn from other Have some reminder songs

27. Make time –start 20 minutes 3 x/ per week Start walking at comfortable pace Choose safe area High visibility Good neutral shoes Replace 5 minutes with running every 2 weeks Once 20 minutes reached add 5 minutes every 2 weeks. Song after wards

28. Aids Music trigger Heart rate monitor Pedometer Early morning waking heart rate Friends & family

30. Practicalities Encourage free fruit Protein free cereals Pasta pots Exercise energy drinks Protein substitute after exercise High intensity exercise use protein substitute with extra energy

31. Research Endorphins Amino acids Muscle metabolism

32. What causes increase endorphins Happy moments Exercise ?? Neuro-protective

33. Protein supplements Likely most effective post exercise Exercise increases BCAA (LNAA)

34. American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000 © 2000 American Society for Clinical NutritionAmerican Society for Clinical Nutrition

35. American Journal of Clinical Nutrition, Vol. 72, No. 2, 551S-557s, August 2000 © 2000 American Society for Clinical NutritionAmerican Society for Clinical Nutrition

36. PKU exercise

37. Be selfish Take control Its all about you!! But only you can make it happen.

38. Questions