| Setting out a plan for your physical
activity can be a daunting task especially if you've never
done much physical activity before. That's why it's important
to enlist the help of your doctor when creating your plan. He
or she will be able to figure out what types of activity are
appropriate for you.
Step 1: Pick your activities
Your doctor will be able to help
you create an activity plan that is both realistic and
healthy for you. For example, if you're just starting out,
you may want to visit the get started
section of this site for some simple yet effective ways to
increase your activity level. Also, walking is always a good
way to get started, even if it's only for a few minutes a
day. If your doctor thinks you're ready for something more
advanced, consider the options we've listed on the
take it
further
page.
Step
2: Plan your month
Use a calendar or a diary to plan
ahead for as many days or weeks as you feel comfortable. Try
to schedule your activity for days you have free time. Try to
plan something that keeps you moving for as little as 10
minutes a day. Three days a week is a good start, four days a
week is even better, daily is best!
Step
3: Set your goals...and your rewards!
Once you've picked your activities
and planned your schedule, create some goals for yourself,
and some rewards for reaching those goals. Decide how far,
how long or how often you'll perform your chosen activities.
Then when you reach your goal, reward yourself! That way,
you'll always have something to look forward to and enjoy...
which will make you feel even better about physical activity
the next time.
Step
4: Track your activity
Once a day, write the activity
you've accomplished in a notebook or diary. Try to be as
accurate as possible, in 10-minute increments, listing the
distance or the time or some other measure of your activity,
so you can keep track of your total activity over time.
Set
realistic activity goals you know you can achieve.
"Today's the day I'm
really going to get in shape." Have you ever said this
to yourself in the morning? And by the end of the day, were
you really in shape?
All of us need to be a
little easier on ourselves in our goal-setting. The trick is
to be realistic and be specific —because
that way, we can be successful.
Make small changes you can build
on, rather than dramatic changes that may lead to injury,
soreness or excessive fatigue.
And remember some physical
activity is much better than none at all.
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