Finding Motivation to Take the First Step

Choose activities you like to do – Walking is the most popular activity among adult Canadians, and gardening is a close second.

Start slowly –Being stiff and sore is hard on the ego.

Set realistic goals – Set yourself up for success. Don’t plan to spend one hour, four times a week at a gym, when you know you don’t have the time. Consider scheduling two, fifteen minute walks each week for the next two weeks. Give yourself a pat on the back, and write a new plan for the following two weeks.

Remind yourself of the benefits of being active – Staying focused on why it is important to you, can help you priorize activity in your busy life.

Choose an active activity for a family or social gathering – Visit the local pool or lake, play in the park, go public skating, play soccer etc.

Staying Motivated After a Few Weeks

Review your Goals – Have some fun setting new goals around intensity, type of activity, and time.

Give yourself a reward for being active – Now that you’ve set realistic goals, it is important to treat yourself when you’ve been successful.

Set a goal to walk or run in a fundraiser – There are regular walking/running events throughout the year to raise money for a good cause. Starting a few months before the date, follow a plan to gradually increase the time and pace of your walk or run. Click here for a basic 5 kilometer training program with lots of great tips to get you ready for that first event.

Track your progress on a calendar – Challenge your family or your co-workers to walk, or be active a certain number times each week.

Join a walking club because Walking Works.

Beat the Boredom Blues

While some of us can’t wait to "exercise", doing the same thing each week can become boring. Consider the following ideas to spice things up.

• Buy a portable CD player and borrow "books on CDs" from the library.
• Find or borrow a dog.
• Find a buddy – better yet, a group of buddies.
• Walk different routes – checking out the seasonal decorations and the house renovations.
• Do "interval training" – increase your speed for 1 minute, then slow back down to your regular pace (this builds fitness, and works for walking, as well as, other cardiovasular activities).
• Find a hilly route, or a set of stairs.
• Run a Poker Walk Challenge at work or in your neighbourhood. Choose a two week period. Get active for 30 minutes- get a playing card; Get active 5 times – get a Poker Hand. The best poker hand wins.
• Try something new, or do a different activity each day – walk, bike, swim, dance, yoga, pilates, drop-in aerobics, toboggan, ski, skate, throw snowballs, or a fitness video.
• Include your family in your plans. They can either be your inspiration, or you'll be theirs!