I want to exercise regularly but I just can't seem to stick with my program. What can I do to ensure that I am regularly physically active?
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Do you use your treadmill as a clothes rack? Have you started a walking program but manage only one session per week? Did you buy a membership to a fitness centre but can't seem to get there regularly? Would you like to learn how to stick with your physical activity program? If so, you may find some of these suggestions helpful.
- Choose activities that are fun. Think about activities you have enjoyed in the past, are currently doing or would like to learn to do. Answer the three questions in the chart below for each activity to find out if the activity would be a good choice. Walking, gardening or riding your bike to work—you decide what works for you.
Not at all |
A little |
Definitely |
|
Do you enjoy the activity? |
1 |
2 |
3 |
Is it convenient? |
1 |
2 |
3 |
Have you got time to fit it in? |
1 |
2 |
3 |
Total score |
Add up your score. If your score is more than six, you have made a good choice. If it is six points or less, you may want to make a different activity part of your daily routine. |
- Commit to being active. Sign a contract with yourself, and share it with another person to confirm your decision to be regularly physically active.
- Keep a log or a diary of your physical activity (PDF reader required) to track your progress. For example, add up the number of minutes you walk each day. At the beginning of the week, choose several days to walk a little bit faster. To keep yourself motivated, wear a pedometer (a small electronic device worn on your waistband or belt) to record the number of steps you take. Try to walk a few more steps each day. Be sure to focus on what you have accomplished, instead of on what you haven’t achieved.
- Set goals that are specific as well as realistic to help you achieve success. Remember, any physical activity that you do is better than no activity at all.
- Exercise with other people. Join friends and co-workers who are physically active at work during lunch breaks. Join or start a walking club; you’ll meet new people and learn about your community. Find a trail to explore. Find a map online of local walking and biking paths and enjoy the great Canadian outdoors with family and friends.
- Think about what might get in the way of your good intentions to be physically active. Do you ever feel too tired to be active? Do you skip your workout after a bad day at work? Does life ever get so busy that you can't find time to work out? Some people call these barriers.
- Recognize that everyone has occasional setbacks. Occasionally missing your activity time is inevitable. Sometimes these breaks in your routine can last a few days or longer, but it is never too late to get back into your physical activity routine!
- Plan how you will overcome possible barriers, and stay active through busy or difficult times.
- Schedule your activity time first before other appointments for the week. Reorganize if necessary to avoid missing your activity.
- Make being active easy and convenient. Remind yourself to be active!
- Keep comfortable walking shoes at the office or in the car.
- Have a bag of workout clothes packed and ready to go at the door.
- Post motivating messages on the mirror at home.
- Keep a walking buddy's phone number by the phone.
- Keep the dog's leash by the door.
