Activity
Physical activity is about staying active everyday. Making changes that impact your lifestyle in the long run means small, slow changes that become habits.
With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Consider the following suggestions:
- Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator or escalator.
- Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
- Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
- Perform gardening or home repair activities.
- Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
- Use leg power-take small trips on foot to get your body moving.
- Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
- Dance to music.
- Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
- Make a Saturday morning walk a group habit.
- Walk while doing errands.
Motivation to move forward
Build on success... start with small goals that lead to larger goals.
Find a role model... find someone who started where you were. Feel inspired by their success.
Be realistic... set attainable goals. Being realistic will prevent you from becoming frustrated later.
Set well defined goals and reward yourself for reaching them... this will encourage you to set new goals.
Keep a journal... you'll be able to see how far you've progressed and evaluate what works and what doesn't.
Take bimonthly photos... these pictures let you see changes over time. Often change is gradual and we don't see the difference from day to day.
Create variety... as you learn the basics add new exercises and activities into your program. This will help keep you from becoming bored with your routine.
Try not to focus on what you are giving up... focus on new options that you'll have after you become more fit.
Don't make exercise just another item on your to-do list... connect to it on a deeper level.
Educate yourself... the more you know the less likely you are to be injured or to get stuck in a rut.
Use your time wisely... it doesn't have to take hours to achieve your fitness goals. Greater intensity can improve results and shorten total workout time.
Know your limits and stay within your means... fatigue, insomnia, irritability, and elevated resting heart rate are all signs of overdoing it.