Does this sound like you?
- I would describe myself as inactive
- I want to be more active but am having trouble starting
- My activities are light effort (heart rate does not increase much, very little strain involved)
No Time, No Energy, No Motivation?
Sound familiar? Click here for ideas on how to overcome some of these common barriers and take those first few steps to an active lifestyle.
How much is enough?
If you are inactive, any increase in activity will feel good, and be of some benefit. The goal is to find ways to increase the number of minutes you're active each day, and the intensity (speed or effort) of your activity.
Step One:
Check off 2 of the benefits of physical activity that are most important to you
- Reduce disease
- Maintain a healthy weight, or lose weight
- Control blood sugars or cholesterol
- Reduce stress
- Boost energy
- Sleep better
- Feel stronger, fitter
- Feel good about myself
- Other _______________
Step Two:
Set a realistic goal
At this stage your intent is try out some simple activities to boost your confidence. Before setting a goal answer the following questions:
What activity are you interested in trying?
- Walking
- Playing active games with my kids
- Exercise video
- Swimming
- Bicycling
- Gardening
- Other______________
What time is most convenient? When could you find 10 minutes to be active?
- Morning
- At lunch
- After Work
- After dinner
- Other_______________
Step Three:
Write a realistic, specific goal for the next two weeks. E.g. I will walk ten minutes on two of my lunch breaks in the next 2 weeks.
Step Four:
At the end of the two weeks, write another goal for the next two weeks. Feeling a little unmotivated? Look back at your benefits, and recruit support from friends, co-workers and family.
Find out why Walking is Canadian's #1 choice of Exercise!
Source: Active Living Every Day - 20 Weeks to Lifelong Vitality by Steven N. Blair, Andrea L. Dunn, Bess H. Marcus, Ruth Ann Carpenter, Peter Jaret, Human Kinetics Publishing