| 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. |
