Northwest Arkansas Democrat-Gazette
Self-motivation strategies imperative in time of pandemic
In earlier columns, I have presented some exercises that fit well into home-based workouts. Most fall into the body-weight category, and the others require very little equipment. But finding exercises or activities to perform at home is the easy part.
Staying positive, motivated and continually reminding oneself to remain active are the real challenges.
Although Arkansas is one of the handful of states that has not issued a general “shelter in place” order, all fitness centers are closed in response to the social distancing and limitation of group gathering guidelines. As a result, exercisers have been forced to become creative with workouts. Some have likely achieved success by accessing online resources, home equipment and taking walks around their neighborhoods.
But as the weeks drag on, the novelty of home exercise can wear off. Therefore self-motivation is very important right now.
The Health Belief Model was developed in the 1950s. This was a theory, an academic attempt to explain the failure of people to adopt direct disease-prevention strategies, such as ensuring they get routine health screenings. Social scientists later used this theory to predict compliance with other, “indirect” behaviors, such as engaging in physical activity and smoking cessation (these are both disease-prevention strategies).
Basically, the theory indicated that people were more likely to use strategies recommended for disease prevention if: a) perceived susceptibility was high, b) perceived severity of illness was high, c) perceived benefits of the strategy were high, and d) perceived barriers to performing the strategy were low.
Other constructs were later added, but the original Health Belief Model comprised these four areas.
Although researchers eventually found many limitations with this model, I think that it is applicable in a broad sense. We know that physical activity helps to prevent disease, and we know that those who adhere to a regular exercise program are at a lower risk for chronic conditions. For me, these two facts present all the motivation I need to stay active.
The Health Belief model explains my behaviors in my situation because I’ve been through a lot of education and am well informed on the risks and severity of lifestyle-related chronic conditions. I know that I can reduce my risk for developing those conditions by staying active, eating with nutrition in mind and not smoking. So, that’s what I do. But I realize that it’s not that simple for everyone.
Some people work jobs that leave them very little time for exercise. Others have physical limitations that make exercise painful. I get it, there are barriers. But one’s personal health must be a high priority — especially as our nation struggles with an unprecedented pandemic.
So, please dig deep and find that motivation.
This week’s exercise is an easy one to integrate into any home-based routine, as the Alternating One Arm Plank can be done right on the living room floor with no equipment.
That is not to say it is an “easy” exercise. If you are motivated by a challenge, here you go.
1. Get into the “up” phase of a pushup with both arms fully extended. Tighten the abdominals to brace the core.
2. Reach underneath your body with the right hand as far as you can and touch the floor.
3. Once you’ve done that, reach as far to your right as you can with the same hand and touch the floor again.
4. Return the right hand to the starting position.
5. Perform those same two movements with the left hand.
6. Continue alternating between hands as you maintain abdominal tightness for 12 total repetitions, and do two sets.
The Alternating One Arm Plank can be modified to accommodate any fitness level. To make it a little easier, try performing it on the knees rather than the feet. For more difficulty, try performing three reps per side before switching. It’s tough!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com